WOD – Wed, Jul 8
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CrossFit East River – WOD
Warm-Up Flow (No Measure)
General Warm-Up
2 x
200/150m Row
20 Bear Plank Shoulder Taps
:20 Extended Plank Reverse Bridge
10 V-Ups
5 Inchworm + Double Push-Up
:15 Dead-Hang + :15 Active Hang
Specific Prep
Work into Progressions and Practice
2 x 1 Wall Walk + 10 Wall Facing Handstand Shoulder Taps
2 x Lateral Handstand Walks (5/5ft, 1.5/1.5m)
2 x 5-10ft Partner Handstand Walks (Each Partner)
3-5 Handstand Walks to Wall , Starting @ 15in off the wall and moving further and further away
Gymnastics Skill: Handstand Walk (6 Rounds for distance)
Every 1:30 x 6 Sets
25-50ft (7.5-15m) Handstand Walk
Handstand Walks
Handstand Walks to Wall
Lateral Handstand Walks
Modifications:
Level 1: Wall walks to a 2-3 second hold at the top, building to 3-5 reps per set, or box piked handstand shoulder taps.
Hotel Gym / Travel: Wall walks to a controlled hold, targeting 3-5 reps per set with a 2-3 second pause at the top of each rep; focus on midline tension and shoulder alignment as the primary skill outcome. Or Handstand Shoulder Taps
Primer (No Measure)
1 x
8 Bar Kip Swings
4 Strict Knee Raises
6 Elevator Toes-to-Bar Kip Swings, Building to Working Height (or work alternative with kipping knees to chest / alternating toes-to-bar)
–
1 x
200/150m Row
8 Push-Ups or Elevated Push-Ups
4 Toes-to-Bar or Working Modification
Use this to confirm row pace, push-up standard, and toes-to-bar modification before “Pump, Pump, Pump It Up” begins.
“Pump, Pump, Pump It Up” (5 Rounds for time ↓ shorter is better)
For Time:
Every 3:00 x 5 Sets
300/250m Row
20/15 Push-Ups
10 Toes-to-Bar
Score = Sum Total Time
Goals: Sub 2:30 per set
Stimulus: Grip / Upper Interference
RPE: 8/10
Primary Objective: Complete the row in under 1:10 each set, setting up enough time to move through the push-ups and toes-to-bar without rushing.
Secondary Objective: Maintain big sets, close to unbroken, on both the push-ups and toes-to-bar across all five rounds, protecting the grip and the mechanics even as fatigue accumulates.
[Pump, Pump, Pump It Up: Level 2, Level 1, & Masters 55+] (5 Rounds for time ↓ shorter is better)
Level 2:
Every 3:00 x 5 Sets
300/250m Row
16/12 Push-Ups
10 Toes-to-Bar
Level 1:
Every 3:00 x 5 Sets
250/200m Row
15/10 Push-Ups (elevated if needed)
10 Hanging Knee Raises
Masters 55+:
Every 3:00 x 5 Sets
250/200m Row
15/10 Push-Ups
10 Toes-to-Bar
[Pump, Pump, Pump It Up: Competitor & Travel] (5 Rounds for time ↓ shorter is better)
Competitor:
Every 3:00 x 5 Sets
300/250m Row
20/15 Deficit Push-Ups (Hands on 45lb / 20kg Bumper Plates)
15 Toes-to-Bar
Hotel Gym / Travel:
Every 3:00 x 5 Sets
1:00 Cardio Choice
20/15 Push-Ups
10 Toes-to-Bar or Hanging Knee Raises
PRVN Reset (No Measure)
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Rotation Hip Stretch
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets:
10/10 Standing Landmine Rotation
:15 GHD Supine Hold
15/15 Banded Terminal Knee Extensions