WOD – Fri, Nov 14
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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
6 Dumbbell Hang Muscle Cleans
6 Dumbbell Front Squats
6 Dumbbell Push Press
6 Scapular Pull-Ups + 6 Bar Kip Swings + 4-6 Strict Knee Raises
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%
3 Reps @ ~55-60%
3 Reps @ ~60-65%
Then put working loads on the barbell
Conditioning Prep and Primer (After Squats)
5 minutes of Toes to Bar Prep and Scaling Mods
–
2 Sets
2 Devils Press
3 Dumbbell Thrusters
4 Toes to Bar
Front Squat (Weightlifting Variable Reps & Sets)
Focus: Drive through full foot, maintain upright torso and tension in the front rack.
Modifications:
– Split Squat: For Back Pain / Discomfort
– Box Squat: Knee Pain and / or Back Pain
– Lighten the Load and Stick to 8 Reps @ light to moderate loads
“Body Movin'” (AMRAP – Rounds and Reps)
12:00 AMRAP
4 Devils Press
8 Dumbbell Thrusters
12 Toes to Bar
Dumbbells: 50/35lb, 22.5/15kg
Goal: 7+ Rounds / ~1:30 / round
Score = Rounds + Reps
Stimulus: Total-body density workout combining posterior chain power, overhead stamina, and midline fatigue in a compact interval. Grip endurance and breathing mechanics are key throughout.
RPE: 8.5–9/10
Primary Objective:
Hold consistent pacing across all rounds with efficient breathing and smooth dumbbell transitions.
Secondary Objective:
Maintain unbroken Toes to Bar through the majority of the workout while managing grip fatigue strategically.
[Body Movin’: Levels] (AMRAP – Rounds and Reps)
Level 2:
12 Alternating Toes to Bar
Dumbbells: 35/25lb, 15/12kg
—
Level 1:
12 Kipping Knee Raises
Dumbbells: 25/15lb, 12/7kg
—
Masters 55+
12 Toes to Target
Dumbbells: 30/20lb, 14/9kg
—
Competitor:
16 Toes to Bar
Dumbbells: 70/50lb, 32/22.5kg
—
Travel:
12:00 AMRAP
4 Devils Press
8 Dumbbell Thrusters
12 V-Ups
Dumbbells: 50/35lb, 22.5/15kg
Mobility (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
For Quality
4 Sets
6/6 Front Foot Elevated Split Squats , Heavy
:45 Wall Sit, Add Load
Keep a 2 second negative on each split squat today. (think 20×1 Tempo)