WOD – Sun, Apr 5
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2:00 Cardio Choice
–
2 Sets:
:15 Supine Grip Passive Hang + :15 Supine Grip Active Hang
5/5 Single Arm Ring Row
20 Bear Plank Shoulder Taps
5 Tempo Push-Ups (31×1 Tempo)
–
Then Get into progressions for the Gymnastics Strength EMOM
Specific Conditioning Primer
2 Sets: Building to Working Loads
4-6 Deficit Push-Ups
6-8 Renegade Rows
3 Shuttle Runs
Gymnastics Strength EMOM (Checkmark)
10:00 EMOM
Minute 1: :15 Supine Grip Chin Over the Bar Hold + :05-07 Eccentric Chin-Up
Minute 2: :15 Ring Support Hold + :05-:07 Eccentric Ring Dip
Level 3&2: As prescribed
Level 1: Toenail Spot For All Movements
Masters 55+: Choice on Scale
Direct progression from 2 weeks ago.. increase time under tension
“Wayne’s World” (Time)
For Time
4 Rounds
10/8 Deficit Push-Ups
16 Renegade Rows
10 Shuttle Runs
Dumbbell: 50/35lb (23/16kg)
Shuttle Run: 25/25ft (7.5/7.5m)
Score = Total Time
Goal: 11-15 min
Time Cap: 15 min
RPE: 8/10
Stimulus: Upper Body Density / Push + Pull / Anti-Rotation
Primary Objective: Complete the deficit push-ups into the renegade rows unbroken each round.
Secondary Objective: Maintain a pace that keeps each shuttle run under 90 seconds.
[Wayne’s World: Level 2, Level 1, & Masters 55+] (Time)
Level 2
For Time
4 Rounds
10/8 Push-Ups
16 Renegade Rows
10 Shuttle Runs
Dumbbell: 35/25lb (15/12kg)
—
Level 1
For Time
4 Rounds
8/6 Push-Ups (Elevated if Needed)
12 Renegade Rows
10 Shuttle Runs
Dumbbell: 25/15lb (12/7kg)
—
Masters 55+
For Time
4 Rounds
8/6 Deficit Push-Ups (Reduced Deficit or Standard Push-Ups)
12 Renegade Rows
10 Shuttle Runs
Dumbbell: 30/20lb (14/9kg)
[Wayne’s World: Competitor & Travel] (Time)
Competitor
For Time
4 Rounds
10/8 Deficit Push-Ups
16 Renegade Rows
10 Shuttle Runs
Deficit: 2 x 45lb Plates (4-5in)
Dumbbell: 60/40lb (27/18kg)
—
Travel/Hotel
For Time
4 Rounds
10/8 Deficit Push-Ups (off Dumbbells)
16 Renegade Rows
10 Shuttle Runs
Dumbbell: 50/35lb (23/16kg)
Shuttle Run: 25/25ft (7.5/7.5m)
Mobility (Checkmark)
PRVN Mobility #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
For Quality
3 Sets:
15 V-Ups
:30/:30 Side Plank
20 Hollow Rocks