WOD – Tue, Oct 28
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
2 Sets: For Quality
200m Run
10 Air Squats
10 Alternating Cossack Squats
:15 Dead Hang + :15 Active Hang
4-6 Strict Knee Raises
5 minutes Toes to Bar Skill Work
–
Specific Barbell Prep
5 High Hang Muscle Clean
3 Front Squats
3 Back Squats
–
3 Tall Squat Cleans
3 Back Squats
–
3 Hang Squat Cleans
3 Back Squats
–
Then Build to Working Loads on the Barbell
Primer
200m Run
3 Hang Squat Cleans
5 Toes to Bar
3 Back Squats
*Barbell @ Working Loads
“Something’s Gotta Give” (Time)
For Time
400m Run
30 Hang Squat Cleans
400m Run
50 Toes to Bar
400m Run
30 Back Squats
400m Run
Barbell: 135/95lb, 61/43kg
Score = Time
Goal: 16:00-22:00
Time Cap: 25:00
Stimulus: Chipper / Full Body Muscular Endurance and Stamina
RPE: 8/10 — Sustainable grind. The intensity should feel uncomfortable but manageable, with pacing that allows athletes to keep moving throughout the entire piece without long breaks.
Primary Objective: Build aerobic capacity while maintaining mechanical efficiency on barbell movements. Develop leg and midline stamina under moderate fatigue.
Secondary Objective: Practice smooth transitions between modalities. Reinforce rhythm and pacing across repeated running intervals.
[Something’s Gotta Give: Levels] (Time)
Level 2:
400m Run
30 Hang Squat Cleans
400m Run
30 Toes to Bar
400m Run
30 Back Squats
400m Run
Barbell: 115/75lb, 52/34kg
Level 1:
400m Run
30 Hang Squat Cleans
400m Run
50 Kipping Knee Raises
400m Run
30 Back Squats
400m Run
Barbell: 75/55lb, 34/25kg
Masters 55+
400m Run
30 Hang Squat Cleans
400m Run
30 Toes to Bar
400m Run
30 Back Squats
400m Run
Barbell: 95/65lb, 43/30kg
Comp:
400m Run
30 Hang Squat Cleans
400m Run
60 Toes to Bar
400m Run
30 Back Squats
400m Run
Barbell: 155/105lb, 70/48kg
Travel / Hotel:
400m Run
30 Dumbbell Hang Squat Cleans
400m Run
50 V-Ups
400m Run
30 Dumbbell Front Squats
400m Run
Dumbbells: 50/35lb, 22.5/15kg
Mobility (Checkmark)
:30/:30 KB Calf Smash
1:00/1:00 Active Pigeon Stretch
1:00/1:00 Crossbody Lat Stretch
1:00 Updog Pose
Optional Accessories (Checkmark)
For Quality
3 Sets
12 Dumbbell Reverse Lunges (each leg)
20 Alternating L-Sit Leg Raises