WOD – Mon, Feb 23
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets :
10 Bootstrap Squats
12 Glute Bridges (1-sec squeeze / pause at top)
6/6 World’s Greatest Stretch
12 Banded Good Mornings
Specific Prep
2 Sets: with Empty Barbell
5 Deadlifts to Mid-Shin
3 Tall Muscle Cleans
:20 Behind the Neck Elbow Punch Throughs
3 Back Squats
3 Front Squats
3 Bar-Facing Burpee Step-Overs (R1) / Jump Overs (R2)
Back Squat (Take 12:00 to Establish:
Back Squat 5RM)
Level 1 / New Athletes:
Every 2:00 x 6 Sets
5 Back Squats @ 6 RPE (Controlled Moderate Load , performed at 21×1 tempo)
Modifications:
– Adjust to Box Squats for Knee Pain
– Adjust to Split Squats or Reverse Lunges for Back Pain
– Adjust to Barbell Hip Thrusts if needed.
“Shot in the Dark” (AMRAP – Rounds and Reps)
9:00 AMRAP
18 Deadlifts
6 Bar Facing Burpees
12 Front Squats
6 Bar Facing Burpees
Barbell: 135/95lb, 43/30kg
Score = Rounds + Reps
Goal: 3-5 rounds
RPE: 8.5–9/10
Stimulus: Barbell Conditioning / Glycolytic
Primary Objective: Manage the barbell and focus on maintaining big sets with quick transitions.
Secondary Objective: Maintain steady, efficient burpee pacing, learning to breath and move steady throughout.
[Shot in the Dark: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2:
Barbell: 95/65lb, 43/30kg
—
Level 1:
18 Romanian Deadlifts
6 Bar Facing Burpees
12 Back Squats
6 Bar Facing Burpees
Barbell: 45/35lb, 20/15kg
—
Masters 55+:
Barbell: 75/55lb, 34/25kg
[Shot in the Dark Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor:
Barbell: 155/105lb, 70/48kg
—
Travel Hotel:
9:00 AMRAP
18 Dual Dumbbell Deadlifts
6 Lateral Burpees Over Dumbbells
12 Dual DumbbellFront Squats
6 Lateral Burpees Over Dumbbells
Dumbbells: 2 x 50/35lb, 22.5/15kg
Mobility (Checkmark)
1:00/1:00 Tall Dragon Stretch
1:00/1:00 Scorpion Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
For Quality:
3 Sets
Max L-Sit (Seconds)
12 V-Ups
-rest 1:30 b/t sets-
The goal here is to choose an option that allows for the best possible form for :20+ seconds on the L-Sit directly into 12 Unbroken V-Ups