WOD – Wed, Jan 14
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets:
200m Run / 1:00 Bike
8 Scapular Pull-Ups
6 Bar Kip Swings
4/4 Single Arm Ring Rows
4 Inchworm Push-Ups
10 Alternating Mountain Climber Lunges
4 No Jump Burpees
Spend some time here moving through kipping pull-up progressions and butterlfy pull-up progressions prior to the workout
–
Butterfly Pull-Ups
–
“Split Decision” (2 Rounds for time)
0:00 – 16:00
For Time
400m Run (Each Round)
27-21-15-9 Pull-Ups
*Strict Strength Level 3:
16-12-8-4 Strict Pull-Ups
16:00- 32:00
For Time
30/22 Calorie Echo Bike (Each Round)
27-21-15-9 Burpees
Score = Sum Total Time of both intervals
Goal Time Domain: 11:00-15:00
Cap: 16:00 / Interval
Stimulus: Aerobic capacity with cyclical conditioning and gymnastics stamina (Two mid-range conditioning efforts with the focus on Muscular Endurance
RPE: 8/10
Primary Objective: Maintain consistent pacing between both intervals
Secondary Objective: Maintain Big Sets on Pull-Ups and similar paces on the run and the bike.
[Split Decision: L2, L1, & Masters 55+] (2 Rounds for time)
Level 2:
0:00 – 16:00
For Time
400m Run
24-18-12-6 Pull-Ups
*Strict Strength Level 2:
12-10-8-6 Strict Pull-Ups
16:00- 32:00
For Time
26/18 Calorie Echo Bike
24-18-12-6 Burpees
—
Level 1:
0:00 – 16:00
For Time
200m Run
22-18-12-8 Jumping Pull-Ups
*Strict Strength Level 1
12-10-8-6 Inverted Rows
16:00- 32:00
For Time
20/14 Calorie Echo Bike
20-15-10-5 Burpees
—
Masters 55+:
0:00 – 16:00
For Time
400m Run
12-10-8-6 Strict Pull-Ups
16:00- 32:00
For Time
24/16 Calorie Echo Bike
20-16-12-8 Burpees
[Split Decision: Competitor & Travel] (2 Rounds for time)
Competitor:
0:00 – 16:00
For Time
400m Run
27-21-15-9 Chest to Bar Pull-Ups
*Strict Strength Competitor:
20-16-12-8 Strict Pull-Ups
16:00- 32:00
For Time
30/22 Calorie Echo Bike
27-21-15-9 Burpees
—
Travel / Hotel:
0:00 – 16:00
For Time
400m Run
16-12-8-4 Strict Pull-Ups
16:00- 32:00
For Time
2:00 Available Machine @ 80% Intensity
27-21-15-9 Burpees
Mobility (Checkmark)
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories (Checkmark)
3-4 Sets:
10/10 Three Point Bent Over Dumbbell Row
10-12 Dual Dumbbell Zottman Curls
8/8/8 Banded Wrist Pull Aparts