WOD – Fri, Mar 13
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CrossFit East River – WOD
Bench Press (Weightlifting Variable Reps & Sets)
Goal: Controlled, quality reps across all three sets with load climbing each set. Set 3 at 80% should feel strong and confident, not a grind. With the 3:00 working window athletes should be set, focused, and ready before each set begins.
Level 1: 9-7-5 keeping all sets @ 6-7 RPE with quality rep focus and some in the tank.
Travel/Hotel: Dual Dumbbell Bench Press or Dual Dumbbell Floor Press for 15-12-9 reps at a challenging and consistent loading across all three sets.
Modifications and Adjustments
– Adjust grip width for athletes dealing with shoulder or wrist discomfort. A slightly narrower grip can reduce stress on the anterior shoulder without compromising the pressing pattern.
– Move to a Floor Press to limit range of motion for athletes dealing with shoulder impingement or discomfort at the bottom of the press.
– Adjust to Single Arm Dumbbell Press for athletes managing a unilateral shoulder limitation, allowing each side to be trained independently.
“Iron Mile” (Time)
For Time:
4 Sets:
16/12 Calorie Echo Bike
10 Strict Handstand Push-Ups
50ft (15m) Goblet Walking Lunge
Rest 1:00 b/t sets
Kettlebell: 53/35lb, 24/16kg
Goal: Each set completed in 2:30–3:15 | Total time under 16:00 with rest
Time Cap: 17:00
RPE: 8–8.5/10
Stimulus: Gymnastics Strength / Aerobic Capacity
Primary Objective: Protect the strict pressing strength across all 4 sets. Handstand push-ups should be unbroken or quick sets of 5+5, or 4+3+3… if athletes are failing reps by set 3, the stimulus is lost.
Secondary Objective: Keep the goblet lunge load honest. This is not a recovery movement and should be a challenging, unbroken 50ft (15m) leaving athletes breathing before the rest window begins.
[Iron Mile: Level 2, Lever 1, & Masters 55+] (Time)
Level 2:
5 Sets
16/12 Calorie Echo Bike
8 Strict Handstand Push-Ups
50ft / 15m Goblet Walking Lunge
Rest 1:00 between sets
Reduce depth on Strict HSPU with 1–2 Abmat
Kettlebell: 44/26lb, 20/12kg
—
Level 1:
5 Sets
12/9 Calorie Echo Bike
8 Dumbbell Strict Press
50ft / 15m Goblet Walking Lunge
Rest 1:00 between sets
Dumbbells: 2 x 25/15lb (12/7kg)
Focus on vertical torso and full lockout on press
Goblet Lunge: 1 x 25/15lb
—
Masters 55+
5 Sets
12/9 Calorie Echo Bike
8 Strict Handstand Push-Ups to 1–2 Abmat
50ft (15m) Goblet Walking Lunge
Rest 1:00 between sets
Kettlebell: 44/26lb, 20/12kg
[Iron Mile: Competitor & Travel] (Time)
Competitor:
5 Sets
16/12 Calorie Echo Bike
8 Def Strict Handstand Push-Ups
50ft (15m) Goblet Walking Lunge
Rest 1:00 between sets
Add a 10lb / 5kg plate deficit on Strict HSPU
Kettlebell: 70/53, 32/24kg
—
Travel / Hotel:
5 Sets
200m Run
8 Dumbbell Strict Press
16 Goblet Lunge
Rest 1:00 between sets
Dumbbells: 2 x 50/35lb (22.5/12kg)
Goblet Lunge: 1 x 50/35lb (22.5/12kg)
CrossFit Games Open 26.3 (Checkmark)
TBD!
[Long Haul: Level 2, Lever 1, & Masters 55+] (5 Rounds for time)
Level 2
Every 6:00 x 5 Sets
400m Run
100ft (30m) Farmers Carry
300m Row
50 Double Unders
Farmers Carry: 2 x 53/35lb (24/16kg)
—
Level 1
Every 6:00 x 5 Sets
200m Run
100ft (30m) Farmers Carry
200m Row
25 Double Unders or 50 Single Unders
Farmers Carry: 2 x 35/26lb (16/12kg)
—
Masters 55+
Every 6:00 x 5 Sets
400m Run
100ft (30m) Farmers Carry
300m Row
50 Double Unders
Farmers Carry: 2 x 53/35lb (24/16kg)
[Long Haul: Competitor & Travel] (5 Rounds for time)
Competitor
Every 6:00 x 5 Sets
400m Run
100ft (30m) Farmers Carry
300m Row
50 Double Unders
Farmers Carry: 2 x 85/65lb (38.5/30kg)
—
Travel / Hotel:
For Time
Every 6:00 x 5 Sets
400m Run
:30 Farmers Hold
200m Run
50 Double Unders
Farmers Carry: 2 x 70/53lb, 32/24kg
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 Wall Tibialis Raises
100ft (30m) Sled Push
:30/:30 Paloff Press Hold