WOD – Fri, Jan 2
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CrossFit East River – WOD
Deadlift (Every 2:00 x 5 Sets
8 Reps @ 65%
% is Based on 1RM Deadlift
Score = Load)
Modifications:
– For Back Pain: Adjust Hex Bar or Sumo Deadlifts
– Limited mobility + re-introduction of hinge pattern adjust to block deadlift
Level 1 / Beginner Athletes: As prescribed, 8 Reps @ 6-7 RPE
“Clean Slate” (3 Rounds for time)
For Time:
Every 5:00 x 3 Sets
9 American Kettlebell Swings
11 Line Facing Burpees
13/10 Calorie Bike Sprint
Kettlebell: 70/53lb, 32/24kg
Bike: Echo / Assault / Bike Erg
Score = Average Time / Set
Goal: 1:15-1:45/Set
Stimulus: Sprint Capacity / Lactate Clearance
RPE: 9.5/10
Primary Objective: Hit each set like you don’t have another. We are pushing aerobic power today and really hitting spint style efforts.
Secondary Objective: Bike Calories Completed in under 30 seconds on each set.
[Clean Slate: L2, L1, & Masters 55+] (3 Rounds for time)
Level 2:
Every 5:00 x 3 Sets
9 American Kettlebell Swings
11 Line Facing Burpees
13/10 Calorie Bike Sprint
Kettlebell: 53/35lb, 24/16kg
Score = Average Time / Set
—
Level 1:
Every 5:00 x 3 Sets
9 Russian Kettlebell Swings
7 Line Facing Burpees
9/7 Calorie Bike Sprint
Kettlebell: 35/26lb, 16/12kg
Score = Average Time / Set
—
Masters 55+:
Every 5:00 x 3 Sets
9 Russian Kettlebell Swings
11 Line Facing Burpees
12/9 Calorie Bike Sprint
Kettlebell: 53/35lb, 24/16kg
Score = Average Time / Set
Mobility (Checkmark)
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
Optional Accessories (Checkmark)
For Quality
4 Set:
10 Feet Elevated Ring Rows
5/5 Bulgarian Split Squats *31×1 Tempo (Farmers Loaded)
(3 Counts Down, 1 Count Pause, Fast Up, 1 Breath at the Top)