WOD – Sun, May 17
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 Sets:
12 Alternating Box Step-Ups
10 Alternating Cossack Squats
8 Kettlebell Deadlifts
8 Goblet Reverse Lunges
8 Ice Skater Hops
Specific Prep
10 Barbell Upright Rows
:20 Barbell Behind the Neck Elbow Punch Throughs
5/5 Empty Barbell Front Rack Step-Ups
3/3 Barbell Front Rack Step-Ups @ light loads
3/3 Barbell Front Rack Step-Ups @ moderate to working loads
–
Then Get into Strength Piece
Strength: Barbell Front Rack Step-Up (4 Rounds for weight)
4 Sets:
5/5 Barbell Front Rack Step-Ups
Load: Choice
Suggested Loading: 95-115lb (43-52kg) / 65-75lb (30-34kg)
The focus of this piece is single-leg drive with an upright front rack position on every rep. Athletes should establish elbow height and midline tension before stepping up, drive fully through the front heel to stand, and control the descent before the next rep begins. Load selection should reflect a weight that is challenging for the positional demands without compromising the front rack or creating a forward lean through the rep.
Modifications:
Level 1: Goblet Step-Ups with a dumbbell or kettlebell at a manageable load, maintaining the same upright torso and full single-leg drive standard
Hotel Gym / Travel: 4 Sets of 5/5 Dual Dumbbell Front Rack Step-Ups or Single Dumbbell Goblet Step-Ups using a chair, bench, or sturdy elevated surface at a challenging but technically sound load
Primer (Checkmark)
2 Rounds at Working Pace:
12 Air Squats
8 KB Sumo Deadlift High Pull
2 Shuttle Runs
Use this to dial in round pacing, kettlebell height and hip extension standard, and shuttle run turn speed before “Raichu’s Volt Switch” begins.
“Raichu’s Volt Switch” (3 Rounds for reps)
For Reps:
3 Sets x 4:00 AMRAP / 2:00 Rest
24 Air Squats
16 Kettlebell Sumo Deadlift High Pull
8 Shuttle Runs
Shuttle Run: 25/25ft (7.5/7.5m)
Kettlebell: 53/35lb, 24/16kg
Score = Total Reps Across All 3 Sets
Goals: 1+ Rounds per set (50+ Reps per set)
Stimulus: Posterior Chain and Leg Stamina
RPE: 8/10
Primary Objective: Match or exceed your rep count from set one across all three intervals, establishing a controlled pace from the first rep and sustaining it through each 4:00 window.
Secondary Objective: Keep all movements unbroken within each round, using the transition between movements rather than rest mid-set to manage effort.
[Raichu’s Volt Switch: Level 2, Level 1, & Masters 55+] (3 Rounds for reps)
Level 2:
3 Sets x 4:00 AMRAP / 2:00 Rest
20 Air Squats
12 Kettlebell Sumo Deadlift High Pull
6 Shuttle Runs
Kettlebell: 44/26lb, 20/12kg
Level 1:
3 Sets x 4:00 AMRAP / 2:00 Rest
16 Air Squats
10 Kettlebell Sumo Deadlift High Pull
4 Shuttle Runs
Kettlebell: 35/18lb, 16/8kg
Masters 55+:
3 Sets x 4:00 AMRAP / 2:00 Rest
20 Air Squats
12 Kettlebell Sumo Deadlift High Pull
6 Shuttle Runs
Kettlebell: 44/26lb, 20/12kg
[Raichu’s Volt Switch: Competitor & Travel] (3 Rounds for reps)
Competitor:
3 Sets x 4:00 AMRAP / 2:00 Rest
24 Air Squats
16 Kettlebell Sumo Deadlift High Pull
8 Shuttle Runs
Kettlebell: 70/53lb, 32/24kg
Goal: 2+ Rounds per set. Effort should be at 9/10 each window with the rest used to reset fully.
Hotel Gym / Travel:
3 Sets x 4:00 AMRAP / 2:00 Rest
24 Air Squats
16 Dual Dumbbell Sumo Deadlift High Pull
200m Run
Dumbbell: Choice (suggested @ 35/25lb, 15/12kg per hand)
PRVN Reset (Checkmark)
For Quality:
3 Sets
6 Jefferson Curl (5050 tempo)
1:00 Ankle Dorsiflexion Rocker / side
6/side 90-90 HIp Switch w/ Fold
Intent: Intent: Reset and deload the spine and hips.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Staggered Stance Dual Dumbbell Romanian Deadlift
:35 Weighted Sorenson Hold
:60 Weighted Plank