WOD – Fri, Mar 27
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!
Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!
CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General to Specific Warm-Up
2:00 Bike
–
10 Bootstrap Squats
10 Alt Box Step-Ups
10 Dog Toe Touches
5 Pike Push-Ups
–
8 Medball Front Squats
8 Medball Presses
8 Alt Box Step-Ups + 4 Box Jumps (Step-Down)
4 Inchworm Push-Ups + 4 Down Dog Pike Push-Ups
–
8 Wall Balls
8 Box Jump Overs
12/9 Calorie Bike
Specific Barbell Prep (From the Rack)
3 Sets: Adding Loads
Pause Dip and Drive
Pause Dip and Split Jerk w/3 sec Pause in Catch
Split Jerk
–
Then Build to working weights in sets of 1-2 reps at a time
Split Jerk (Weightlifting Variable Reps & Sets)
Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 6.
Modifications:
Adjust to Push Jerk / Push Press / or Even Strict Press if needed
Adjust to Dual Dumbbell Split Jerk, Push Jerk, or Push Press
Level 1:
As prescribed, but add in a pause in the dip and the catch before standing back to center to reinforce quality positions here.
“Wild Card” (4 Rounds for calories)
For Calories
4 Sets:
1:30 AMRAP / 1:30 Rest
15 Wall Balls
10 Box Jump Overs
– Max Calorie Echo Bike
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Height: 24/20in
[Wild Card: Level 2, Level 1, Master 55+] (4 Rounds for calories)
Level 2:
4 Sets
1:30 AMRAP / 1:30 Rest
12 Wall Balls
8 Box Jump Overs
Max Calorie Echo Bike
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Box Height: 24/20in
—
Level 1:
1:30 AMRAP / 1:30 Rest
12 Wall Balls
8 Box Jump Overs
Max Calorie Echo Bike
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Box Height: Choice on Height
—
Masters 55+:
4 Sets
1:30 AMRAP / 1:30 Rest
12 Wall Balls
8 Box Jump Overs
Max Calorie Echo Bike
Wall Ball: 14/10lb (6/4kg) to 10/9ft
Box Height: 24/20in
[Wild Card: Competitor & Travel] (4 Rounds for calories)
Competitor:
4 Sets
1:30 AMRAP / 1:30 Rest
15 Wall Balls
10 Box Jump Overs
Max Calorie Echo Bike
Wall Ball: 30/20lb, 14/9kg
Box Height: 24/20in
—
Travel / Hotel:
4 Sets
1:30 AMRAP / 1:30 Rest
12 Dual Dumbbell Thrusters
8 Lateral Burpees Over Dumbbells
Max Distance Run (Treadmill)
Dumbbells: 2 x 35/25lb (16/12kg)
Mobility (Checkmark)
PRVN Mobility #3
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
Optional Accessories (Checkmark)
For Quality:
3-4 Sets:
8/8 Single Arm DB or KB Z-Press
8/8 Dual Dumbbell Bulgarian Split Squat