WOD – Mon, Oct 27
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
1:30 Machine Choice
–
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
10 Down Dog to Up Dog
10 Down Dog Toe Touches
:30 Glute Bridge Hold
2 Sets: For Quality
8 Barbell Romanian Deadlifts
8 Barbell Strict Press
:20 Barbell Overhead Hold
8 Alternating Archer Push-Ups
8/8 Single Leg Glute Bridge (2 sec Pause on Each Rep)
Specific Warm-Up:
5 Bench Press @ 40-50%
5 Bench Press @ 50-55%
3 Bench Press @ 55-60%
–
Then Load to Working Weights on the Bar
–
Workout Primer after Bench Press (10 minutes)
Work up to working loads on Deadlift over 3 Sets x 3-4 reps
—
1 Round
8/6 Calorie Echo Bike
5 Deadlifts @ Working Loads
5/4 Push-Ups
Bench Press (Weightlifting Variable Reps & Sets)
Focus: Tempo-controlled descent and tight scapular setup.
Modifications:
– Adjust to Incline Bench Press, Floor Press, or Dumbbell Bench Press for movement limitations and impingement
– If any alternatives are needed beyond that, let’s look to the landmine press for extra movement modifications for the shoulder.
Level 1 / New Athletes:
Every 2:30 x 5 Sets
8 Reps @ 6-7 RPE (Relative Perceived Exertion)
“As Good As It Gets” (Weight)
16:00 EMOM
Minute 1: 16/12 Cal Echo Bike or 18/14 Calorie Bike Erg
Minute 2: 10 Deadlifts @ 60% 1RM
Minute 3: 20/15 Push-Ups
Minute 4: Rest
Score: Deadlift Load / Completion
Goal: Maintain consistent output across all rounds. Athletes should aim to complete each minute’s work with 10–15 seconds of rest remaining, demonstrating sustainable pacing and proper movement mechanics throughout.
Stimulus: Aerobic strength and muscular endurance
RPE: 7–8/10 — Hard but controlled effort. Athletes should feel challenged but never redline. The goal is repeatable effort, not max intensity.
[As Good As It Gets: Levels] (Weight)
Level 2:
Bike: 14/10 Cal Echo or 16/12 Bike Erg
Deadlift: 55% of 1RM
Push-Ups: 16/12 Reps
—
Level 1:
Echo Bike: 12/9 Cal
Romanian Deadlift @ 45–50% or 10 Kettlebell Deadlifts
Push-Ups: 15 Knee or Elevated Push-Ups
—
Masters 55+
Bike: 14/10 Cal Echo or 16/12 Bike Erg
Deadlift: 55% of 1RM
Push-Ups: 16/12 Reps
—
Comp:
Bike: 18/13 Cal Echo or 20/16 Cal Bike Erg
Deadlift: @ 60% of 1RM
Push-Ups: Plate Deficit Push-Ups
—
Travel / Hotel:
16:00 EMOM
Minute 1: Machine of Choice
Minute 2: 15 Dual Dumbbell Deadlifts
Minute 3: 20/15 Push-Ups
Minute 4: Rest
Choice on Loads
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
3–4 Sets
12 Barbell Good Mornings (light/mod)
:15/:15 Single-Leg RDL Iso Hold w/ light dumbbells
12 DB Bench Neutral Press
:30 Weighted Plank