WOD – Wed, May 20
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CrossFit East River – WOD
Warm-Up (Checkmark)
400m Run
5 Inchworm to Hollow Hold (1 sec)
10 Alternating Scorpions
:15 Hollow Hold
:20 Extended Plank Reverse Bridge
–
:15 Wall Lean March
2 Sets x :10 on / :05 off Wall Lean Sprint
8 Scapular Pull-Ups
6-8 Kipping Knees to Chest
10 Crossover Box Step-Overs (Round 2: @ Warm-Up Loads)
6 Box Jump Overs
Primer (Checkmark)
2 Rounds at Working Pace:
200m Run or :20 High Knees in Place
1 Partial Wall Walk + 1 Wall Walk
6-8 Elevator Toes to Bar (building low to high and eventually toes to bar)
5 Box Step-Overs @ Working Loads
3-5 Short Range GHD Sit-Ups + 5 GHD Sit-Ups
5 Box Jump Overs
Use this to confirm load, movement standards, and pacing feel before “Katniss” begins.
“Katniss” (Time)
For Time:
1000m Run
10 Wall Walks
50 Toes to Bar
50 Single Dumbbell Box Step-Overs
1000m Run
10 Wall Walks
50 GHD Sit-Ups
50 Box Jump Overs
Single Dumbbell Box Step-Overs: 50/35lb, 22.5/15kg
Box Height: 24/20in, 60/50cm
Wall Walk: 10in, 25cm from wall
Score = Time
Time Cap: 30:00
Goals: Finish between 25:00 and 30:00
Stimulus: Aerobic Capacity / Muscular Endurance / Chipper
RPE: 7/10
Primary Objective: Maintain a consistent, sustainable pace across all eight movements without accumulating long rest periods; the goal is to keep moving, not to maximize any single set.
Secondary Objective: Execute a pre-planned rep strategy on Toes to Bar and Box Step-Overs so that fatigue is managed proactively rather than reactively, protecting output in the second half of the chipper.
[Katniss: Level 2, Level 1, Masters 55+] (Time)
Level 2:
For Time:
1000m Run
8 Wall Walks
40 Toes to Bar
40 Single Dumbbell Box Step-Overs
1000m Run
8 Wall Walks
40 GHD Sit-Ups
40 Box Jump Overs
Single Dumbbell Box Step-Overs: 35/25lb, 15/12kg
Box Height: 24/20in, 60/50cm
Wall Walk: 10in, 25cm from wall
Level 1:
For Time:
800m Run
5 Partial Wall Walks
30 Hanging Knee Raises
30 Single Dumbbell Box Step-Overs
800m Run
5 Partial Wall Walks
30 Abmat Sit-Ups
30 Box Step-Overs (No weight)
Single Dumbbell Box Step-Overs: Light, technique-focused load
Box Height: 20/16in, 50/40cm
Wall Walk: 30in, 75cm from wall
Masters 55+:
For Time:
800m Run
6 Wall Walks
30 Toes to Bar
30 Single Dumbbell Box Step-Overs
800m Run
6 Wall Walks
30 GHD Sit-Ups or Abmat Sit-Ups
30 Box Jump Overs or Box Step-Overs
Single Dumbbell Box Step-Overs: 30/20lb, 14/9kg
Box Height: 20in, 50cm
Wall Walk: 20in, 50cm from wall
[Katniss: Competitor & Travel] (Time)
Competitor:
For Time:
1000m Run
10 Wall Walks
50 Toes to Bar
50 Single Dumbbell Box Step-Overs
1000m Run
10 Wall Walks
50 GHD Sit-Ups
50 Box Jump Overs
Single Dumbbell Box Step-Overs: 70/50lb, 32/22.5kg
Box Height: 24/20in, 60/50cm
Goal: Sub 25:00. Push the runs at 5k pace and treat the second half as a full send.
Hotel Gym / Travel:
For Time:
1000m Run or 4:00 Cardio Choice
10 Wall Walks or Inchworm Push-Ups
50 Hanging Knee Raises or V-Ups
50 Single Dumbbell Box Step-Overs or Alternating Reverse Lunges
1000m Run or 4:00 Cardio Choice
10 Wall Walks or Inchworm Push-Ups
50 V-Ups
50 Box Jump Overs or Broad Jumps
PRVN Reset (Checkmark)
For Quality:
2 Sets:
:45/side Hip Flexor Stretch with Posterior Tilt
:45/side Banded Lat Stretch or Doorframe Lat Stretch
6/side Thread the Needle Stretch Thoracic Rotation (3 sec hold each side)
1:00 Wall Figure 4 Stretch / side
Intent: Restore hip flexor length and decompress the lat and thoracic spine after repeated overhead and hip flexion demands across a long chipper.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:30/:30 Side Plank
10 Landine Trunk Rotations
:30 Banded Psoas March