WOD – Thu, Jan 15
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
3 Sets: For Quality
1:30 – 1:00 – :30 Row (increasing intensity)
8 Romanian Deadlifts
6 Tall Muscle Cleans
20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)
8 Quarter Squat Reactive Jumps
*The goal here will be to target the 1:00 Row @ Goal Pace for the Day and the :30 second Row at faster than goal pace
Coaches Notes: This would also be a great day to go over Rowing Technique and Drills as part of the Warm-Up
Specific Barbell Prep
2-3 Sets
Slow Clean Pull
Low Hang Power Clean (Pause @ Low Hang for 1-2 sec)
Power Clean (Not TnG)
–
3 Sets: Building Loads
Clean Pull
Low Hang Power Clean
Power Clean
“Under Pressure” (5 Rounds for time)
For Time:
Every 4:30 x 5 Sets
25/20 Calorie Row
Power Clean (all reps as singles)
Loading:
Set 1: 10 reps @ 60%
Set 2: 6 reps @ 70%
Set 3: 4 reps @ 80%
Set 4: 2 reps @ 90%
Set 5: 12 reps @ 50%
% Based on 1RM Power Clean
Score = Total Working Time
Goal: Row in 1:30 / Sets Sub 3:30
Score: Sum Total Interval Time
RPE: 8/10
These are all meant to be done as mostly quick singles today. Keep the row at an RPE 8 pace so we create some aerobic and lower body fatigue, but can still lift confidently here. The singles at 90% will be demanding and require a high level of focus today. The last set is a burner to finish this, push the pace a bit more and plan to stay on top of the bar.
Stimulus: Aerobic fatigue into heavy barbell exposure with a high-output finisher / drop set style barbell work
RPE: 8/10
Primary Objective: Execute technically sound singles at all loads, especially the 90% set
Secondary Objective: Maintain a consistent row pace without compromising barbell focus
[Under Pressure: L2, L1, & Masters 55+] (5 Rounds for time)
Level 2:
For Time:
Every 4:30 x 5 Sets
20/16 Calorie Row
Power Clean (all reps as singles)
Loading:
Set 1: 10 reps @ 60%
Set 2: 6 reps @ 70%
Set 3: 4 reps @ 80%
Set 4: 2 reps @ 90%
Set 5: 12 reps @ 50%
% Based on 1RM Power Clean
—
Level 1:
For Time:
Every 4:30 x 5 Sets
18/14 Calorie Row
Hang Power Clean
Loading:
Set 1: 10 reps @ 60%
Set 2: 6 reps @ 70%
Set 3: 4 reps @ 80%
Set 4: 2 reps @ 90%
Set 5: 12 reps @ 50%
% Based on 1RM Power Clean
—
Masters 55+:
For Time:
Every 4:30 x 5 Sets
18/14 Calorie Row
Power Clean
Loading:
Set 1: 10 reps @ 60%
Set 2: 6 reps @ 70%
Set 3: 4 reps @ 80%
Set 4: 2 reps @ 90%
Set 5: 12 reps @ 50%
% Based on 1RM Power Clean
[Under Pressure: Competitor & Travel] (5 Rounds for time)
Competitor:
For Time:
Every 4:30 x 5 Sets
30/24 Calorie Row
Power Clean (all reps as singles)
Loading:
Set 1: 10 reps @ 60%
Set 2: 6 reps @ 70%
Set 3: 4 reps @ 80%
Set 4: 2 reps @ 90%
Set 5: 12 reps @ 50%
% Based on 1RM Power Clean
—
Travel / Hotel:
Every 4:00 x 5 Sets
400m Run
15 Dual Dumbbell Power Cleans
Load: 50/35lb, 22.5/15kg
Mobility (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00/:100 Scorpion Stretch
1:00 Child’s Pose
Optional Accessories (Checkmark)
3-4 Sets
7 Romanian Deadlifts @ 40-45% of 1RM Deadlift
:20/:20 Single Leg Hip Weighted Thrust Hold @ light loads
7/7 Side Plank Banded Rows