WOD – Sun, Jan 18
Announcements
Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!
CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep:
2 Sets:
:45 Cardio Choice
10 Scap Push-Ups
10 Alternating Samson Lunges
12 Band Pull-Aparts
:30 Dead-Hang / 10 Scapular Pull-Ups
6/6 Single Arm Ring Rows
Bench Press Specific Warm-Up:
Prime pressing pattern and shoulder stability
Empty Barbell:
8 Tempo Bench Press (3-sec lower)
6 Bench Press @ normal tempo + :10 Pause Hold at Lockout on last rep
–
Then add loads
5 Bench Press @ 40–50%
5 Bench Press @ 50–55%
3 Bench Press @ 60%
Cue: Strong foot drive, upper-back tension, consistent bar path.
Bench Press (Weightlifting Variable Reps & Sets)
“Wings” (Checkmark)
Every 5:00 x 3 Sets
6 Strict Pull-Ups
12 Ring Rows
24 Dual Dumbbell Hammer Curls
– For the Strict Pull-Ups, we are looking for a challenging set. We can create challenge by adding loads to the pull-ups or moving to strict chest to bar. For scaling purposes, add band tension that allows 6 challenging reps with controlled strict form.
Other modifications today would be to move to a challenging toenail spot variation .
– For the Ring Row, lets look to create an angle that is both challenging, yet sustainable for 12 unbroken reps.
– Dumbbell Hammer Curls: Light Loads that can be done as 24 unbroken. We can sub out Banded Curls if needed and have a great 24 rep bicep burnout set here at the end of each set
Level 2,1,Masters, Comp: As prescribed. Look at adjustments for pull-ups that make the most since for 6 strict reps (unbroken)
Travel: Sub Inverted Rows or Dumbbell Bent Over Rows for Ring Rows
Goal: Complete all reps with strict control and no form degradation
Stimulus: Vertical pulling strength, horizontal pulling stamina, and upper-arm hypertrophy
RPE: 5-6/10, just a pump!
Primary Objective: Perform 6 strict pull-ups as a challenging, unbroken set
Secondary Objective: Maintain unbroken ring rows and hammer curls with full control
[Wings: L2, L1, & Masters 55+] (Checkmark)
Level 2, 1, Masters 55+:
As prescribed
[Wings: Competitor & Travel] (Checkmark)
Competitor, Travel / Hotel
As prescribed
Mobility (Checkmark)
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories (Checkmark)
For Quality
Part A)
3 Sets
:30 Wall Facing Handstand Hold
20 Banded Tricep Extensions
Part B)
2 Sets:
20 Alt Barbell Wrist Extensor Rolls
10-12 Weighted Maltese Raises