WOD – Tue, Nov 18
Announcements
Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!
CrossFit East River – WOD
Warm-Up Flow (Checkmark)
250/200m Row (easy)
–
:20/:20 Active Scorpion Stretch
:30 Prayer Stretch
:20 Extended Plank Reverse Bridge
General Prep
250m Row (Workout Pace)
–
2 Sets: For Quality
6 Alternating Box Step-Ups + 4 Box Jumps
10 Hollow Ups
10 Arch-Ups
5 No Jump Burpees
Ring Muscle-Up Progression (Checkmark)
Ring Muscle-Up Progression
–
2 Sets
5 Ring Muscle -Up Row
10 sec Ring Support Hold
3 sec Ring Dip Negative
10 sec Bottom of Ring Dip Hold
– Negative Ring Dip
5:00-8:00 Practice
Low Ring Banded Ring Muscle-Ups
or
Toenail Spot Ring Muscle-Ups
or
High Ring Muscle-Up Swings + Ring Snap Back / Pull
Gymnastics Skill Session: Ring Muscle-Up (6 Rounds for reps)
Every 90 seconds x 6 Sets
2-4 Ring Muscle-Ups
Competitor: Unbroken Set of Ring Muscle-Ups
Strict Strength Level 3: 6 Strict Pull-Ups + 6 Strict Ring Dips
Level 2: 2-4 Low Ring Banded Ring Muscle-Ups
Level 1: 6 Ring Rows + 6 Ring Push-Ups
Masters 55+: 6 Strict Pull-Ups + 6 Strict Ring Dips
“Griffin” (Time)
3 Rounds for Time
500/450m Row
25 Abmat Sit-Ups
15 Burpee Box Jump Overs
Box Height: 24/20in
Score = Time
Goal: 13:00-16:00
Time Cap: 18:00
Stimulus: Aerobic power and midline endurance with cyclical transitions.
RPE: 8/10
Primary Objective: Complete each round in 4:15–5:15, maintaining consistent pacing and clean transitions.
Secondary Objective: Complete Burpee Box Jump Overs in sub 90 seconds / set
[Griffin: L2, L1, & Masters 55+] (Time)
Level 2:
3 Rounds for Time
500/450m Row
24 Abmat Sit-Ups
12 Burpee Box Jump Overs
Box Height: 24/20in
—
Level 1:
3 Rounds for Time
400/350m Row
20 Abmat Sit-Ups
10 Burpee Box Step-Overs
Box Height: 24/20in
—
Masters 55+:
3 Rounds for Time
500/450m Row
24 Abmat Sit-Ups
12 Burpee Box Jump Overs
Box Height: 24/20in
[Griffin: Competitor & Travel] (Time)
Competitor:
3 Rounds for Time
500/450m Row
25 GHD Sit-Ups
15 Burpee Box Jump Overs
Box Height: 24/20in
—
Travel / Hotel:
3 Rounds for Time
2:00 Cardio Machine Choice
25 Abmat Sit-Ups
15 Burpee Bench Jump Overs
Bench Height: 18in
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
10:00 AMRAP
10 Ring Tricep Extensions
10 Ring Bicep Curls
:30/:30 Side Plank