WOD – Wed, Oct 22
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Mobility Prep and Activation
20 Lateral Line Hops
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
:30 Behind the Neck Elbow Punch Throughs
General Movement Prep
2 Sets: For Quality
:30 Jump Rope Practice
8/8 Single-Leg Glute Bridge March
6 Dual Dumbbell Muscle Cleans
6 Dual Dumbbell Front Squats
12 Alternating Reverse Lunges (Round 1 BW, Round 2 with Dumbbells )
Specific Front Squat Prep and Build
Empty Barbell: 5 Front Squats (focus on high elbows and upright torso)
3 Reps @ ~45-50%
3 Reps @ ~50-55%
Then put working loads on the barbell
Conditioning Primer (1 Round @ 50–60% Effort)
Go over Dumbbell Squat Cleans and Overhead Walking Lunges then tackle primer.
20 Double Unders or 40 Single Unders
5 Dumbbell Squat Cleans
15/15ft (4.5/4.5m) Single Arm Overhead Walking Lunges
Front Squat (Weightlifting Variable Reps & Sets)
Modifications:
– For back pain or knee pain let’s consider moving to a box squat or split squat variation.
– For shoulder limitations in the Front Squat lets move to a Back Squat variation and adjust % as necessary
Level 1 / New Athletes:
Every 2:30 x 4 Sets
8 Reps @ 6-7 RPE (Relative Perceived Exertion)
Equilibrium (4 Rounds for time)
For Time
Every 4:00 x 3 Sets
50 Double Unders
10 Dual Dumbbell Hang Squat Cleans
25/25ft (7.5/7.5m) Single Arm Kettlebell Overhead Walking Lunge
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 53/35lb, 24/16kg
Goal: 2:30–3:15 per round, finishing with consistent pacing across all three sets.
Stimulus: Midline stability, leg endurance, and coordination under moderate fatigue.
RPE: 8/10
Primary Objective: Complete each set at a repeatable pace with unbroken sets or close to unbroken sets with controlled rhythm and breathing
Secondary Objective: Maintain tight overhead positioning and balance during the lunges to preserve efficiency.
[Equilibrium: Levels] (Checkmark)
Level 2:
For Time
Every 4:00 x 3 Sets
35 Double Unders
10 Dual Dumbbell Hang Squat Cleans
25/25ft (7.5/7.5m) Single Arm Kettlebell Overhead Walking Lunge
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 44/26lb, 20/12kg
—
Level 1:
For Time
Every 4:00 x 3 Sets
70 Single Unders
10 Dual Dumbbell Front Squats
25/25ft (7.5/7.5m) Single Arm Kettlebell Suitcase Walking Lunge
Dumbbells: 2 x 35/25lb, 15/12kg
Kettlebell: 35/18lb, 16/8kg
—
Masters 55+:
For Time
Every 4:00 x 3 Sets
35 Double Unders
10 Dual Dumbbell Hang Squat Cleans
25/25ft (7.5/7.5m) Single Arm Kettlebell Suitcase Walking Lunge
Dumbbells: 2 x 30/20lb, 14/9kg
Kettlebell: 44/26lb, 20/12kg
—
Comp:
For Time
Every 4:00 x 3 Sets
60 Double Unders
12 Dual Dumbbell Hang Squat Cleans
25/25ft (7.5/7.5m) Single Arm Kettlebell Overhead Walking Lunge
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebell: 70/53lb, 32/24kg
—
Travel / Hotel:
As prescribed
Mobility (Checkmark)
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Down Dog Calf Stretch
1:00 Saddle Pose
Optional Accessories (Checkmark)
For Quality:
3 Sets
15/15 Banded Terminal Knee Extensions
100ft (30m) Farmers Carry, For Load