WOD – Sat, Apr 25
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Row
2 Sets:
10 Bend and Bows
10 Cossack Squats
:20/:20 Samson Stretch and Lunge
10 Scapular Pull-Ups
5/5 Single Arm Ring Rows
:15 Dead Hang
Specific Barbell Prep
10 Empty Bar Front Squats
5 Empty Bar Thrusters
2 Sets: Building to working loads
5 Thrusters
5 Front Squats
5 Pull-Ups or Modification
Building to workout barbell weight
Specific Primer / With Partner
1 Set with partner:
150m Row — partner holds dead hang
10 Thrusters — 5/5
10 Front Squats — 5/5
10 Pull-Ups — 5/5
Use this to confirm row split strategy, barbell load, pull-up scaling, and partner switching rhythm before the clock starts on “Fezzik and Inigo.”
“Fezzik and Inigo” (Time)
3 Rounds for Time | With a Partner
300m Row
30 Thrusters
400m Row
40 Front Squats
500m Row
50 Pull-Ups
Barbell: 75/55lb, 34/25kg
Split reps as desired
Score = Time
Goal Time Domain: 22:00-30:00 | Time Cap: 35:00
Stimulus: Aerobic Capacity / Barbell Cycling / Partner Endurance
RPE: 7.5–8/10
Primary Objective: Consistent barbell management and pulling across all three rounds. The load is light by design, athletes should be moving fast and splitting efficiently with their partner.
Secondary Objective: Row splits consistent across all three intervals. The row distances climb each round, partners should agree on a split strategy before the clock starts and hold it. This may be splitting full rounds on the row or splitting each in two parts.
[Fezzik and Inigo: Level 2, Level 1, & Masters 55+] (Time)
Level 2
3 Rounds for Time | With a Partner
300m Row
30 Thrusters
400m Row
40 Front Squats
500m Row
30 Pull-Ups
Barbell: 65/45lb, 30/20kg
—
Level 1
3 Rounds for Time | With a Partner
300m Row
20 Thrusters
300m Row
30 Front Squats
400m Row
40 Ring Rows
Barbell: 45/35lb, 20/15kg
—
Masters 55+
3 Rounds for Time | With a Partner
300m Row
20 Thrusters
400m Row
30 Front Squats
500m Row
40 Pull-Ups
Barbell: 65/45lb, 30/20kg
[Fezzik and Inigo: Competitor & Travel] (Time)
Competitor
3 Rounds for Time | With a Partner
300m Row
30 Thrusters
400m Row
40 Front Squats
500m Row
50 Chest to Bar Pull-Ups
Barbell: 95/65lb, 43/30kg
—
Travel / Hotel — Solo
3 Rounds for Time
300m Run
20 Dual Dumbbell Thrusters
400m Run
20 Dual Dumbbell Front Squats
500m Run
30 Pull-Ups
Dumbbells: 2 x 35/25lb, 15/12kg
PRVN Reset (Checkmark)
For Quality: 3 Sets
:45/side Couch Stretch w/ Posterior Tilt
6/side Lateral Squat w/ Pause at Bottom (3 sec)
1:00 Supine Figure Four Stretch / side
Intent: Decompress the hip flexors and lateral hip after high-volume squat and hinge work.
Notes:
Couch Stretch
– Active posterior tilt — don’t just hang into the stretch
– Ribs down, glute squeeze lightly
– Breathe into the restriction
Lateral Squat
– Foot flat on loaded side
– Sit into hip, not knee
– Pause at bottom — don’t bounce out
Supine Figure Four
– Keep low back flat
– Drive knee gently away from chest
– Long exhales to let hip relax
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10-12 Reverse Barbell Curls
10-12 Reverse Nordic Curls
15 Tall Kneeling Banded Straight Arm Lat Pull Downs