WOD – Tue, Apr 28
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 PVC Pass-Throughs
10 Scap Retractions from a Dead Hang
8/8 Single Arm Banded Pull-Down
8/8 Hip 90-90 Transitions
8 Inchworm to Push-Up
10 Alternating Reverse Lunges
–
2 Sets:
5 Ring Rows (pause 1 second at sternum each rep)
5/5 Single Arm Dumbbell Strict Press
8 Alternating Dumbbell Snatch, light
8/8 Single Arm Overhead Lunge Steps, ligh
Specific Ring Muscle-Up Prep
Gymnastics Skill: Ring Muscle-Up Progression
Set 1 — Establish false grip in rings, 3-5 slow ring rows with false grip, pause at sternum and feel the lat engagement, then 3-5 jumping transitions from below the rings to support. Then add in Ring Support Holds and Bottom of Ring Dip Holds
Set 2 — 3-5 low ring banded or low ring muscle-up transitions, pause 2 seconds in support at the top, coach the turnover and elbow drive past the rings
Set 3 — 3 controlled attempts at the current progression level — low ring options, strict pull-ups + dips, kipping drill for those building — confirm positions are clean before the skill block opens
This is a 12-minute structured skill block. Coaches facilitate athletes through the progression that matches their current capacity. Beginners work strict ring row transitions and low ring jumping ring dips to support. Intermediate athletes develop kipping timing on the low rings and the pull-to-press connection. Advanced athletes refine efficiency and consistency working to better mechanics. The progression moves from strict to kipping and from low rings to high rings — athletes should not skip steps to get to the “real” version. Mechanics first.
Primer (Checkmark)
2 Sets:
25ft (7.5m) Single Arm Dumbbell Overhead Lunge
6 Alternating Dumbbell Snatch at working weight
3/2 Ring Muscle-Ups or progression equivalent
Use this to confirm dumbbell load and ring standard before La-Z-Boy begins.
Modifications:
– Chest to Bar Pull-Ups + Ring Dips
– Strict Pull-Ups + Ring Dips
Level 1: 5 Sets of 5 Ring Rows with a false grip + 5 Box-Assisted Ring Muscle-Up transitions — prioritize feel of the movement over load or volume
Hotel Gym / Travel: 5 Sets of 5 Strict Pull-Ups with a 2-second pause at the top + 5 Dumbbell Push Press — build vertical pulling and pressing positions with available equipment
“La-Z-Boy” (Time)
For Time
4 Rounds
50ft (15m) Single Arm Dumbbell Overhead Lunge
25 Abmat Sit-Ups
15 Alternating Dumbbell Snatch
5/4 Ring Muscle-Ups
Dumbbell: 50/35lb (22.5/15kg)
Score = Time
Goals: 12:00–16:00
Time Cap: 18:00
Stimulus: Gymnastics / Upper Body Skill Under Fatigue
RPE: 8.5/10
Primary Objective: Ring muscle-ups or variation completed unbroken or in 2 sets or less each round — protect this standard across all 4 rounds, not just the first.
Secondary Objective: Manage the dumbbell work strategically — the snatch and lunge loads should not destroy your grip before you reach the rings.
[La-Z-Boy: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
4 Rounds
50ft (15m) Single Arm Dumbbell Overhead Lunge
25 Abmat Sit-Ups
15 Alternating Dumbbell Snatch
12 Pull-Ups
9/7 Ring Dips
Dumbbell: 35/25lb (15/12kg)
—
Level 1:
4 Rounds
50ft (15m) Plate Overhead Lunge
20 Abmat Sit-Ups
15 Alternating Dumbbell Hang Snatch
12 Ring Rows
9 Push-Ups
Dumbbell: 25/15lb (12/7kg)
—
Masters 55+:
4 Rounds
50ft (15m) Single Arm Dumbbell Overhead Lunge
20 Abmat Sit-Ups
12 Alternating Dumbbell Snatch
3 Ring Muscle-Ups or
(12 Pull-Ups
9/7 Ring Dips)
Dumbbell: 35/25lb (15/12kg)
[La-Z-Boy: Competitor & Travel] (Time)
Competitor:
4 Rounds
60ft (18m) Single Arm Dumbbell Overhead Lunge
25 GHD Sit-Ups
15 Alternating Dumbbell Snatch
8/6 Ring Muscle-Ups
Time Cap: 18:00
Dumbbell: 70/50lb (32/22.5kg)
—
Hotel Gym / Travel:
4 Rounds
50ft Single Arm Dumbbell Overhead Lunge
25 Abmat Sit-Ups
15 Alternating Dumbbell Snatch
10 Strict Pull-Ups
10 Strict Dips
Time Cap: 18:00
Dumbbell: 50/35lb (22.5/15kg)
PRVN Reset (Checkmark)
For Quality:
3 Sets
5 reps w/ 3 long breaths – Supine Supinated Overhead Reach w/ PVC (or weighted PVC)
5 Skin the Cats on Rings OR Shoulder Extension Stretch :30
1:00 Pigeon Pose / side
Intent: Restore shoulder extension and overhead comfort while decompressing hips.
Optional Accessories (Checkmark)
For Quality
4 Sets:
5 Strict Pull-Ups
10 Ring Rows
:15 Hollow Hold
:30 Weighted Plank
Rest as needed b/t sets and exercises