WOD – Sun, Dec 7
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets:
Row (100m Arms Only + 100m Body and Arms Only + 100m Legs and Body “no arms”, 100m Full Long Strokes)
10 Pause Goblet Cossack Squats (1-2 sec on Each Rep)
5/5 Single Arm Strict Press
:20 Down Dog Hold
Specific Prep
200m Row @ Working Pace
30ft (9m) Dual Dumbbell Front Rack Walking Lunges @ Warm-Up Loads
10 Dual Dumbbell Push Press @ Warm-Up Loads
:30 Second Nose to Wall Handstand Hold (Focusing on Elevating Shoulder Blades and Pressing Through the Ground)
–
Go Over
– Box Piked Handstand Push-Ups (Toes on Box or Knees on Box)
– Wall Facing Handstand Push-Ups (Variations starting further away from wall and moving close to wall / to abmat or to floor and variations thereof)
–
Get to working progression for the Wall Facing Handstand Push-Up
Gymnastics Strength (8 Rounds for reps)
8:00 EMOM
4 Wall Facing Handstand Push-Ups
This should be approached as high-quality practice rather than fatigue work. Athletes should focus on stacking (wrist–elbow–shoulder–hip), controlled descent, and maintaining tight body lines against the wall. Reps should stay smooth and unbroken each minute.
Modifications / Scaling Options:
– For Athletes with Solid Inversion but Limited Strength: Wall-Facing Handstand Holds (:15-:20 / set) , 3–4 Box Handstand Push-Ups (hips stacked over shoulders, elevated feet)
– For Shoulder Sensitivity: Reduce to Strict Dumbbell Press (6–8 reps per minute @ light–moderate load)
For Beginners / New to Inversion:
4–6 Piked Handstand Push-Ups on a box or 5 Seated DB Strict Press + :10 Tall Plank
For Advanced / Competitors:
Add a :02 pause at the bottom of each rep or add a deficit to allow for a more challenging range of motion
Limited Wall Space:
4–6 Deficit Box Piked HSPU
“Looping” (AMRAP – Rounds and Reps)
12:00 AMRAP
200m Row
30ft (9m) Dual Dumbbell Front Rack Walking Lunges
10 Dual Dumbbell Push Press
Dumbbell: 50/35lb, 22.5/15kg
Score = Rpunds & Reps
Goal: 4+ Rounds
Stimulus: Local shoulder stamina, smooth aerobic pacing, and midline fatigue management
RPE: 7/10
Primary Objective: Complete each full round in 2:00–2:30
Secondary Objective: Keep lunges unbroken and push press in one set throughout
[Looping: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2:
Dumbbells: 35/25lb, 15/12kg
—
Level 1:
12:00 AMRAP
150m Row
20ft (6m) Goblet Walking Lunges
10 Single DB Push Press (5/5)
Dumbbell: 25/15lb, 12/7kg
—
Masters 55+:
Dumbbells: 30/20lb, 14/9kg
[Looping: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor:
As prescribed
Optional Advanced:
DBs: 70/50lb, 32/22.5kg
—
Travel / Hotel:
12:00 AMRAP
1:00 Cardio of Choice
10 Alternating DB Goblet Lunges
10
DB: 50/35lb, 22.5/15kg
Mobility (Checkmark)
1:00 Elevated Prayer Stretch
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00/1:00 Thread the Needle Stretch
Optional Accessories (Checkmark)
For Quality
3-4 Sets:
5/5 Goblet Crossover Step-Down
10-15 Parallette Deficit Push-Ups
8-10 Ring Tricep Extensions