WOD – Thu, Jul 16
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CrossFit East River – WOD
Warm-Up:
Warm-Up
General Prep
2 x
1:00 Jump Rope
10 Banded Passthroughs
15 Banded Pull-Aparts
20 Bear Plank Shoulder Taps
10 Hollow Rocks
10 Arch Rocks
Specific Prep
2 x
:15 Dead-Hang + :15 Active Hang
8 Bar Kip Swings
6 Strict Knee Raises
:15 Tuck L-Hang
6 Tall Muscle Clean + Press
Gymnastics Skill: Bar Muscle-Up (Checkmark)
10:00 EMOM
3 Bar Muscle-Ups
The goal of this EMOM is quality mechanics and consistent transitions, not survival. Athletes should have enough rest each minute to reset mentally and physically before the next set. Athletes who are muscling through the turnover rather than using their kip will accumulate fatigue quickly and carry that into “Memento.” Keep the volume honest or adjust to alternatives
Modifications:
Level 2: 10:00 EMOM, 3-5 Jumping Bar Muscle-Ups or Low Bar Muscle-Up Transitions; or 6-8 Chest to Bar or Chin Over Bar Pull-Ups
Level 1: 10:00 EMOM
5-7 Banded Pull-Ups or 3-5 Jumping Pull-Ups with Eccentric
Hotel Gym / Travel: 10:00 EMOM, 5 Pull-Ups + 10 Push-Ups
Workout Prep / Primer (No Measure)
3 Hang Power Cleans
3 Push Press
3 Low Hang Power Cleans
3 Push Jerks
–
Add Loads
–
2-3 x Building to Working Weights:
3 Power Clean and Push Jerks
5 Toes to Bar or Working Modification
30 Double Unders or 50 Single Unders
Use this to confirm barbell load, double under rhythm, and toes to bar mechanics before “Memento” begins.
“Memento” (AMRAP – Rounds and Reps)
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders
*Increase Power Clean and Push Jerk reps by 2 each round. Rep scheme across rounds: 5, 7, 9, 11, 13, and so on.
Score = Rounds + Reps
Barbell: 115/75lb (52/34kg)
Goals: 4+ Rounds
Stimulus: Upper Body Interference / Density
RPE: 8.5/10
Primary Objective: Maintain efficient barbell cycling across all rounds, establishing a smooth, connected rhythm from the floor through the jerk lockout before the rep count climbs.
Secondary Objective: Stay consistent and unbroken on the double unders and toes to bar, using these as the recovery movements between barbell sets rather than the movements that break down your rhythm.
Workout Strategy
“Memento” is a 7:00 sprint where the barbell gets tougher by volume each round, not by load. The toes to bar will be significant enough that they require some strategic breaks for some, but our top athletes should be moving towards unbroken sets and the double unders should be treated as the transition. Move through them with a consistent rhythm, and save the mental focus for the barbell. On the double unders, keep the shoulders relaxed, use small wrist rotations, and breathe. A missed rep here is cheap to recover from; a missed rep on the barbell costs rhythm and grip. The goal is 4 or more rounds, which means athletes need to be moving continuously from the first minute to the last.
Modifications / Adjustments
Toes to Bar: Reduce reps / Hanging Knee Raises / V-Ups / Alt Toes to Bar
Power Clean and Push Jerk: Reduce load before modifying rep increases / Hang Power Clean and Push Press / Dumbbell Power Clean and Push Jerk
Double Unders: 1.5:1 Single Unders / Penguin Jumps / Reduce reps to 35-40 if rhythm consistently breaks
[Memento: Levels] (AMRAP – Rounds and Reps)
Level 2:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders
*Increase by 2 reps each round
Barbell: 95/65lb (43/30kg)
Level 1:
7:00 AMRAP
9 Hanging Knee Raises
5* Hang Power Clean and Push Jerks
75 Single Unders
*Increase by 2 reps each round
Barbell: 45/35lb, (20/15kg)
Masters 55+:
7:00 AMRAP
9 Toes to Bar
5* Power Clean and Push Jerks
45 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Barbell: 75/55lb (34/25kg)
Competitor:
7:00 AMRAP
11 Toes to Bar
5* Power Clean and Push Jerks
55 Double Unders
*Increase by 2 reps each round
Barbell: 135/95lb (61/43kg)
Hotel Gym / Travel:
7:00 AMRAP
11 Toes to Bar or Hanging Knee Raises
5* Dumbbell Power Clean and Push Jerks
55 Double Unders or 75 Single Unders
*Increase by 2 reps each round
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset (No Measure)
For Quality:
3 Sets
8 x Prone Swimmers
1:00 Adductor Rock Back / side
1:00 Frog Pose
Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
Notes:
Prone Swimmers
• Slow, controlled shoulder sweep
• Forehead lightly on floor, ribs down
• Smooth transitions > range
Adductor Rock Back
• Hips back, spine long
• Actively pull into range
• Exhale as you sink deeper
Frog Pose
• Knees wide, feet comfortable
• Length through spine
• Slow nasal breathing
Optional Accessories (Checkmark)
For Quality:
4 Sets:
15 Tall Kneeling Straight Arm Banded Lat Pull Down
10 Dual Dumbbell Zottman Curl