WOD – Sun, Jan 11
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep:
3 Sets:
1:00 Cardio Choice
6-8 Inchworm Push-Ups
16 Bear Plank Shoulder Taps
10/10 Single Leg Glute Bridges
12 Glute Bridge Banded Pull-Aparts
Specific Warm-Up:
5 Bench Press @ 40-50%
5 Bench Press @ 50-55%
3 Bench Press @ 55-60%
–
Then Load to Working Weights on the Bar
Bench Press (Weightlifting Variable Reps & Sets)
“The Many” (Checkmark)
15:00 EMOM
minute 1: :30 Max Renegade Rows w/Push-Up
minute 2: 10-12 Ring Hamstring Curls
minute 3: 10 Dumbbell Bicep Curls + 10 Dumbbell Tricep Kick Backs
minute 4: :15/:15 Side Star Plank
minute 5: :15/:15 Copenhagen Plank
Loading = Choose loads that maintain quality movement (quality ROM over load today)
Goal: Maintain clean mechanics and controlled tempo across all movements
Stimulus: Accessory-focused strength endurance targeting trunk stability, posterior chain, and upper-arm hypertrophy
Workout RPE: 5-6.5/10
Primary Objective: Execute all movements with strict control and positional integrity
Secondary Objective: Accumulate quality volume without rushing or compensating
[The Many: L2, L1, & Masters 55+] (Checkmark)
Level 2:
As prescribed
—
Level 1:
15:00 EMOM
minute 1: :30 Max Renegade Rows
minute 2: :15 Feet Elevated Hamstring Plank
minute 3: 10 Dumbbell Bicep Curls + 10 Dumbbell Tricep Kick Backs
minute 4: :20/:20 Side Plank
minute 5: :20 Tuck Hollow
—
Masters 55+:
As prescribed
[The Many: Competitor & Travel] (Checkmark)
Competitor:
As prescribed or Day Off
—
Travel / Hotel:
As prescribed
Mobility (Checkmark)
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:3 0 Low Dragon Po se
:30 Twisted Drag on Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstri ng Stretch
Optional Accessories (Checkmark)
10 Sets
:30 Max Calorie Ski
– Rest :30 b/t Sets