WOD – Mon, Apr 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 Warm-Up

2:00 Cardio Choice

10 Bootstrap Squats w/Deep Squat Thoracic Rotation

8/8 Quadruped Hip Circles each direction

8/8 Quadruped Thoracic Rotations / Side

–

2 Sets:

5 Barbell Bradford Presses w/lockout

5 Behind the Neck Press in Split

10 Back Squats

5 Jumping Back Squats

Specific Split Jerk Prep

Set 1 — Empty bar x 3-5 Split Jerk, coaching the dip-drive and landing position, pause 2 seconds in catch each rep

Set 2 — 4 Split Jerks @ 40-50%, focus on foot landing timing and overhead lockout

Set 3 — 3 Split Jerks @ 60-65% , building toward opening working weight, confirm footwork is dialed

Primer (After the Split Jerk)

3-4 Sets:

3 Back Squats building to opening weight

8 Wall Balls at prescribed weight and target height

Use this to confirm load and wall ball standard before Love Seat begins.

Split Jerk (Weightlifting Variable Reps & Sets)

Athletes should approach the final one to two sets feeling challenged, but technically sound. A true 3RM here is around 85%, with five to ten pounds still available. Do not chase numbers at the expense of positioning — a missed rep or a soft lockout is a signal to hold the weight, not add more.

Modifications:

Level 1: 3 Pause Split Jerk per set — one second pause in the dip, three second hold in the catch. Reduce loading to 60-70% and prioritize foot placement and lockout quality over weight on the bar.

Hotel Gym / Travel: Dumbbell Push Press x 5 reps, heavy, building across sets. Focus on a vertical press path and controlled descent.

“Love Seat” (5 Rounds for weight)

10:00 EMOM

Minute 1: 5 Back Squats

Minute 2: 15 Wall Balls

Back Squat @ 70-80%

Wall Balls: 20/14lb, 9/6kg, 10/9ft
Score = Total Load

Record Notes on Wall Balls

Primary Objective: Maintain unbroken back squats across all five sets with consistent speed on the concentric and control on the eccentric — no grinding.

Secondary Objective: Sustain wall ball mechanics through fatigue — elbows under the ball, full depth, and every rep hitting the target.

[Love Seat: Level 2, Level 1, & Masters 55+] (5 Rounds for weight)

Level 2:

5 Back Squats at 70-75% of 1RM

10 Wall Balls at 20/14lb, 9/6kg, 10/9ft

—

Level 1:

5 Back Squats, moderate load, controlled tempo 7 RPE

10 Wall Balls at 14/10lb, 6/4kg to 10/9ft

—

Masters 55+:

5 Back Squats at 65-70% of 1RM

15 Wall Balls at 14/10lb, 6/4kg to 10/9ft

[Love Seat: Competitor & Travel] (5 Rounds for weight)

Competitor:

As prescribed

—

Hotel Gym / Travel:

Minute 1: 8 Dumbbell Goblet Squats, heavy

Minute 2: 15 Dumbbell Thrusters, moderate

PRVN Reset (Checkmark)

For Quality:

4 Sets

4 Reverse Nordics w/ :10s eccentric

:30 Hip Internal Rotation Stretch / side

:30 Relaxed Deep Squat w/ Upper Body Support

4/Side Scorpion Pec Stretch w/ :05s holds

Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.

Optional Accessories (Checkmark)

For Quality:

4 Sets:

8/8 Single Arm Dumbbell Strict Press

12 Banded Face Pulls (Pause 1 sec @ face on each rep)