WOD – Wed, Nov 26
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
1:30 Cardio Choice
–
3 Sets: For Quality
5 Inchworm Push-Ups
10/10 Single Leg Glute Bridges
15 Glute Bridge Banded Pull Aparts
10 Russian Kettlebell Swings
Specific Barbell Prep / Loading to Working Weights
5 Bench Press @ 50%
3 Bench Press @ 60%
3 Bench Press @ 65%
3 Bench Press @ 70%
Bench Press (Weightlifting Variable Reps & Sets)
Goal: 2+ Reps
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 3:00 x 5 Sets
6 Reps @ 7 RPE (Relative Perceived Exertion)
“Have It Your Way” (Time)
3 Rounds for Time
25 American Kettlebell Swing
5 Wall Walks
Kettlebell: 53/35lb, 24/16kg
Wall Walks: 10in
Score = Time
Time Domain: 5-8 minutes
Time Cap: 11 minutes
Stimulus: Upper Body Muscular Endurance and Interference
RPE: 8/10
Primary Objective: Complete each movement in as close to 1:00 as possible. The Wall Walks will build fatigue throughout and you will need to stay engaged to maintain the 5 on the minute with high interference.
Secondary Objective: Keep the Kettlebell to 2 sets or less each round
[Have It Your Way: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2:
3 Rounds for Time
25 American Kettlebell Swing
5 Wall Walks
Kettlebell: 44/26lb, 20/12kg
Wall Walks: 20in
—
Level 1:
3 Rounds for Time
25 Russian Kettlebell Swing
5 Wall Walks
Kettlebell: 35/18lb, 16/8kg
Wall Walks: 30in
—
Masters 55+:
3 Rounds for Time
25 American Kettlebell Swing
5 Wall Walks
Kettlebell: 44/26lb, 20/12kg
Wall Walks: 20in
[Have It Your Way: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor:
3 Rounds for Time
24 American Kettlebell Swing
6 Wall Walks
Kettlebell: 70/53lb, 32/ 24kg
Wall Walks: 10in
—
Travel / Hotel:
As prescribed
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)
Bodybuilding / Upper
For Quality
4 Sets:
8-12 Strict Bar Dips
10-12 Glute Bridge Dumbbell Pull-Overs
15-20 Banded Tricep Extensions