WOD – Mon, Mar 2
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
400m Run
–
12 Alternating Box Step-Ups
5 Inchworm Push-Ups (Hand Release)
10 Alternating Scorpions
:20 Extended Plank Reverse Bridge
:15 Hollow Hold
:15 Arch Hold
Specific Prep
10 Knee Hug + Lunge and Twist
8 Single Dumbbell Step-Overs (Warm-Up Loads)
5 Inchworm Push-Ups (Hand Release)
10 Modified False Grip Ring Row
:10 Ring Support Hold
:10 Bottom of Dip Hold
200m Run
*Modified False Grip = Knuckles over Rings, but not fully on pisiform bone
Primer Before Metcon (Checkmark)
Primer
8 Single Dumbbell Step-Overs at working weight and height
8 Muscle-Up Rows
2 x [:05 Ring Support Hold + :03 Eccentric + :05 Bottom of Dip Hold]
3 Toenail Spot Ring Muscle-Ups or Low Ring Muscle-Up Transitions + Jump to Support
–
Then Build into higher Muscle-Up Progressions
Gymnastics Skills/ Technique (Checkmark)
Ring Muscle-Ups
– Muscle-Up Row
– Toenail Spot Muscle-Ups
– Low Ring Banded Strict / Kipping Muscle-Ups
– Low Ring Muscle-Ups
“Fading Light” (Time)
For Time
400m Run
30 Single Dumbbell Box Step-Overs
12/9 Ring Muscle Ups
400m Run
20 Single Dumbbell Box Step-Overs
9/7 Ring Muscle Ups
400m Run
10 Single Dumbbell Box Step-Overs
7/5 Ring Muscle Ups
400m Run
Dumbbell: 1×50/35lb (22.5/15kg)
Box: 24/20in
Score = Time
Goal: 14:00-19:00
Time Cap: 20:00
RPE: 8.5–9/10
Stimulus: Aerobic Capacity / Gymnastics Skill
Primary Objective: Manage the ring muscle ups as the limiting factor, break them early and strategically rather than failing reps mid-set.
Secondary Objective: Keep the runs honest and consistent. Resist the urge to sprint early as the back half of this workout will expose any early pacing mistakes.
[Fading Light: L2, L1, & Masters 55+] (Time)
Level 2:
400m Run
30 Single Dumbbell Box Step-Overs
12/9 Strict Pull-Ups + 12/9 Dips
400m Run
20 Single Dumbbell Box Step-Overs
9/7 Strict Pull-Ups + 9/7 Dips
400m Run
10 Single Dumbbell Box Step-Overs
7/5 Strict Pull-Ups + 7/5 Dips
400m Run
Dumbbell: 1x 35/25lb (15/11kg)
Box: 24/20in
—
Level 1:
400m Run
30 Single Dumbbell Box Step-Overs
12/9 Ring Rows + 12/9 Push-Ups
300m Run
20 Single Dumbbell Box Step-Overs
9/7 Ring Rows + 9/7 Push-Ups
200m Run
10 Single Dumbbell Box Step-Overs
7/5 Ring Rows + 7/5 Push-Ups
400m Run
Dumbbell: 1×25/15lb (12/7kg)
Box: 20/16in
—
Masters 55+:
400m Run
30 Single Dumbbell Box Step-Overs
9/7 Strict Pull-Ups + 9/7 Dips
400m Run
20 Single Dumbbell Box Step-Overs
7/5 Strict Pull-Ups + 7/5 Dips
400m Run
10 Single Dumbbell Box Step-Overs
5/4 Strict Pull-Ups + 5/4 Dips
400m Run
Dumbbell: 1×30/20lb, 9/6kg
Box: 20/16in
[Fading Light: Competitor & Travel] (Time)
Competitor:
400m Run
30 Single Dumbbell Box Step-Overs
15/12 Ring Muscle Ups
400m Run
20 Single Dumbbell Box Step-Overs
12/9 Ring Muscle Ups
400m Run
10 Single Dumbbell Box Step-Overs
9/7 Ring Muscle Ups
400m Run
Dumbbell: 1×70/50lb (32/22.5kg)
Box: 24/20in
—
Travel / Hotel:
400m Run
30 Single Dumbbell Box Step-Overs
12/9 Dumbbell Push Press + 12/9 Bent Over Rows
400m Run
20 Single Dumbbell Box Step-Overs
9/7 Dumbbell Push Press + 9/7 Bent Over Rows
400m Run
10 Single Dumbbell Box Step-Overs
7/5 Dumbbell Push Press + 7/5 Bent Over Rows
400m Run
Dumbbell: 1×35/25lb (15/12kg)
Box: Use hotel bed / bench / chair
Mobility (Checkmark)
:30/:30 KB Calf Smash
1:00/1:00 Active Pigeon Stretch
1:00/1:00 Crossbody Lat Stretch
1:00 Updog Pose
Optional Accessories (Checkmark)
For Quality
3 Sets:
:15-:20 Ring Support Hold
10-12 Chest Supported Dumbbell Rows
12 Wall Tibialis Raises
Rest as needed b/t sets and exercises