WOD – Fri, May 22
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CrossFit East River – WOD
Warm-Up (Checkmark)
2:00 Cardio Choice
–
2 Rounds
15 Banded Good Mornings
8/8 Single Leg Romanian Deadlift
:30 Glute Bridge Hold
:30 Alternating Bird-Dogs
:30 Alternating Dead-Bugs
Specific Prep
5 Deadlifts from Hip to Mid-Shin with Empty Barbell
Add Loads
5 Dead-Stop Deadlifts with focus on breaking the bar off the floor with tension and neutral spine
Deadlift (Take 20:00 to Establish a 1RM Deadlift)
Build systematically and deliberately. Athletes should establish their first working single around 80-85% and take calculated jumps from there. Plan for 2-3 minute breaks between singles at above the 85-90% range.
Modifications:
Level 1: Every 2:00 x 10 Sets : 3 Reps @ moderate loads across
Primer (Checkmark)
Adjust loads to working loads on the barbell.
–
Complete:
5 Touch-and-Go Deadlifts at working loads
10/7 Calorie Echo Bike at goal pace
Use this to confirm working load on the Deadlift and to calibrate Echo Bike output before “Beatrix Kiddo” begins.
“Beatrix Kiddo” (Time)
For Time
3 Sets:
10 Deadlifts
20/14 Calorie Echo Bike
Rest 2:00 between sets
Barbell: 55% of 1RM Deadlift
Score = Time
Time Cap: 11:00
Goals: 1:15-2:00 per set (7:00-10:00 total)
Stimulus: Posterior Chain Conditioning
RPE: 9/10
Primary Objective: Complete all 10 Deadlifts unbroken each set and transition immediately to the Echo Bike, targeting a sub-1:00 bike effort every round.
Secondary Objective: Match your set one time across all three sets, using load selection and bike pacing from the first round to protect consistent output through the final set.
[Beatrix Kiddo: Level 2, Level 1, Masters 55+] (Time)
Level 2:
3 Sets:
10 Deadlifts
16/12 Calorie Echo Bike
Rest 2:00 between sets
Barbell: 55% of 1RM Deadlift
Level 1:
3 Sets:
10 Deadlifts
12/9 Calorie Echo Bike
Rest 2:00 between sets
Barbell: Load that allows fully unbroken sets with quality mechanics
Masters 55+:
3 Sets:
10 Deadlifts
14/10 Calorie Echo Bike
Rest 2:00 between sets
Barbell: 55% of 1RM Deadlift
[Beatrix Kiddo: Competitor & Travel] (Time)
Competitor:
3 Sets:
10 Deadlifts
20/14 Calorie Echo Bike
Rest 2:00 between sets
Barbell: 55% of 1RM Deadlift
Goal: Sub-1:15 per set. Deadlifts unbroken and fast. Bike sub-:55 each set.
Hotel Gym / Travel:
3 Sets:
10 Dual Dumbbell Romanian Deadlifts
:50 Max Effort Bike or 200m Run at sprint pace
Rest 2:00 between sets
Dumbbells: Choice at challenging load
PRVN Reset (Checkmark)
For Quality:
3 Sets
6 Jefferson Curl (5050 tempo)
1:00 Ankle Dorsiflexion Rocker / side
6/side 90/90 Hip Switch with Fold
Intent: Decompress the spine and hips and release the posterior chain after heavy pulling and sprint bike efforts.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10-12 Ring Hamstring Curls
:35 Weighted Sorenson Hold
:45 Weighted Plank