Today's WOD

Announcements

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CrossFit East River – WOD

General Prep

2:00 Cardio Choice

—

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Box Step-Ups

-Alternating Arm Swings

-Wrist Circles

-Trunk Rotations

-Bow and Bend

– Down Dog Toe Touches

– Quarter Squat Reactive Jumps

Barbell Warm-Up

High Hang (Hip), Hang (Knee)

2-3 Reps @ Each Position

– Snatch Pull

– Snatch High Pull

– Muscle Snatch

– Power Snatch

– Snatch Grip Push Jerk

Then add loads to the barbell and build to working weights

Hang Power Snatch (10:00 EMOM
3 Reps @ 60-65%)

% of 1RM Power Snatch

Modifications:

This is a great style of weightlifting session for both newer athletes to the lifts and more experienced athletes. Plan to have all athletes tackle this as prescribed.

“Drop it Like it’s Hot” (AMRAP – Rounds and Reps)

10:00 AMRAP

5 Strict Handstand Push-Ups

10 Alternating Dumbbell Snatch

10 Box Jump Overs

Dumbbell: 50/35lb, 22.5/15kg

Box Height: 24/20in
–

Goal: ~ 6 Rounds

Primary Objective: Complete each round in under 2:00 minutes

Secondary Objective : Keep unbroken sets on the Strict Handstand Push-Ups and Alternating Dumbbell Snatch.

[Drop it like its Hot: Levels] (AMRAP – Rounds and Reps)

Level 2:

10:00 AMRAP

5 Strict Handstand Push-Ups to 2in Riser

10 Alternating Dumbbell Snatch

10 Box Jump Overs

Dumbbell: 35/25lb, 15/12kg

Box Height: 24/20in

Level 1:

10:00 AMRAP

5 Box Pike Handstand Push-Ups (Kneeling)

10 Alternating Dumbbell Hang Snatch

10 Box Step-Overs

Dumbbell: 30/20lb, 14/9kg

Box Height: 24/20in

Masters 55+:

10:00 AMRAP

5 Strict Handstand Push-Ups to 2’’ Riser

10 Alternating Dumbbell Snatch

10 Box Jump Overs

Dumbbell: 35/25lb, 15/12kg

Box Height: 24/20in

Competitor:

10:00 AMRAP

5 Strict Deficit Handstand Push-Ups 3/1.5in

10 Alternating Dumbbell Snatch

10 Box Jump Overs

Dumbbell: 70/50lb 32/22.5kg

Box Height: 30/24in

Travel / Hotel:

10:00 AMRAP

5 Strict Handstand Push-Ups

10 Alternating Dumbbell Snatch

10 Bench Jump all the way Overs

Dumbbell: 50/35lb, 22.5/15kg

Bench Height: 18in

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

5 Sets: For Quality

5 Strict Dips

10 Dual Dumbbell Bench Press

10/10 Half Kneeling Banded Chop

Read More

Announcements

Week of 5/12 Programming Overview

• Monday: WOD is Pullups, Pushups, Air Squats, Running (Murph Prep)
• Tuesday: Strength is Deadlifts – WOD is Rowing, KBS, Situps
• Wednesday: Strength is Jerks – WOD is DU, Shoulder to OH, Burpees
• Thursday: Strength is Front Squats – WOD is Lunges, TTB, Rowing (or bike)
• Friday: Strength is Power Snatch – WOD is HSPU, DB Snatch, Box Jump Overs
• Saturday: Partner WOD Alert**** Running, Wallballs, Muscle Ups
• Sunday: Hero WOD with Coach Connie (TBD)

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!

CrossFit East River – WOD

Front Squat (Every 2:30 minutes x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 7 Reps @ 70%

—
Travel / Hotel: 
Every 2:00 minutes x 5 Sets
8-10 Dual Dumbbell Front Squats for Load)

% Front Squat

Modifications:

We can move to a Front Rack Split Squat or Back Squat depending on the athlete’s limitations.

Possibly move to Goblet Squats or Dual Dumbbell Front Squats as another alternative to the traditional Front Squat for the Day.

“All of the Lights” (3 Rounds for calories)

For Calories:

12:00 EMOM

minute 1: 12 Dual Kettlebell Front Rack Reverse Lunges

minute 2: 15 Toes to Bar

minute 3: Max Calorie Row or Bike

minute 4: Rest

Kettlebells: 2 x 53/35lb, 24/16kg
Goal: 15/11+ Calories / Set

Primary Objective: Complete the Lunges and Toes to Bar within the minute

Secondary Objective : Push the calories on the bike and look to increase on each set.

[All of the Lights: Levels] (3 Rounds for calories)

Level 2:

For Calories:

12:00 EMOM

minute 1: 12 Dual Kettlebell Front Rack Reverse Lunges

minute 2: 10 Toes to Bar

minute 3: Max Calorie Row or Bike

minute 4: Rest

Kettlebells: 2 x 44/26lb, 20/12kg

Level 1:

For Calories:

12:00 EMOM

minute 1: 12 Goblet Reverse Lunges

minute 2: 10 Kipping Knees to Chest

minute 3: Max Calorie Row or Bike

minute 4: Rest

Kettlebells: 1x 44/26lb, 20/12kg

Masters 55+:

For Calories:

12:00 EMOM

minute 1: 12 Dual Kettlebell Front Rack Reverse Lunges

minute 2: 10 Toes to Bar

minute 3: Max Calorie Row or Bike

minute 4: Rest

Kettlebells: 2 x 35/18lb, 16/8kg

Competitor:

For Calories:

12:00 EMOM

minute 1: 10 Dual Kettlebell Front Rack Reverse Lunges

minute 2: 20 Toes to Bar

minute 3: Max Calorie Row or Bike

minute 4: Rest

Kettlebells: 2 x 70/53lb, 32/24kg

Travel / Hotel:

For Calories:

12:00 EMOM

minute 1: 12 Dual Kettlebell Front Rack Reverse Lunges

minute 2: 10 Strict Toe to Bar

minute 3: 1:00 Hard on Machine

minute 4: Rest

Kettlebells: 2 x 53/35lb, 24/16kg

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

3 Sets: For Quality

10 Reverse Nordic Curls

200ft (60m) Reverse Sled Drag

:20/:20 Copenhagen Plank

Read More

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.

Week of 5/12 Programming Overview

• Monday: WOD is Pullups, Pushups, Air Squats, Running (Murph Prep)
• Tuesday: Strength is Deadlifts – WOD is Rowing, KBS, Situps
• Wednesday: Strength is Jerks – WOD is DU, Shoulder to OH, Burpees
• Thursday: Strength is Front Squats – WOD is Lunges, TTB, Rowing (or bike)
• Friday: Strength is Power Snatch – WOD is HSPU, DB Snatch, Box Jump Overs
• Saturday: Partner WOD Alert**** Running, Wallballs, Muscle Ups
• Sunday: Hero WOD with Coach Connie (TBD)

CrossFit East River – WOD

Push Jerk + Split Jerk (10 Rounds for weight)

10:00 EMOM

1+1 @ 65%+

Level 1:

3 Push Jerks @ moderate loads across

Travel/ Hotel:

10:00 EMOM

3-5 Dual Dumbbell Push Press
% of 1RM Push Jerk

Scaling Modifications:

Hex Bar Deadlift

Sumo Deadlift

Block Deadlifts

“Hypnotize” (5 Rounds for reps)

For Reps:

5 Sets:

1:30 AMRAP

50 Double Unders

10 Shoulder to Overhead

-Max Lateral Burpees over the Bar

Rest 45 seconds b/t sets

Barbell: 135/95lb, 61/43kg
–

Goal: 8+ Reps / Set

Stimulus : Upper Body Density /Hip Extension Bias

RPE: 8/10

Primary Objective : Complete the Double Unders and Shoulder to Overhead in under 1:10

Secondary Objective: Unbroken Movements across

[Hypnotize: Levels] (5 Rounds for reps)

Level 2:

For Reps:

5 Sets:

1:30 AMRAP

35 Double Unders

10 Shoulder to Overhead

-Max Lateral Burpees over the Bar

Rest 45 seconds b/t sets

Barbell: 115/75lb, 52/34kg

Level 1:

For Reps:

5 Sets:

1:30 AMRAP

70 Single Unders

10 Shoulder to Overhead

-Max Lateral Burpees over the Bar

Rest 45 seconds b/t sets

Barbell: 75/55lb, 34/25kg

Masters 55+:

For Reps:

5 Sets:

1:30 AMRAP

35 Double Unders

10 Shoulder to Overhead

-Max Lateral Burpees over the Bar

Rest 45 seconds b/t sets

Barbell: 95/65lb, 43/30kg

Competitor:

For Reps:

5 Sets:

1:30 AMRAP

50 Double Unders

10 Shoulder to Overhead

-Max Lateral Burpees over the Bar

Rest 45 seconds b/t sets

Barbell: 155/105lb, 70/48kg

Travel/ Hotel:

For Reps:

5 Sets:

1:30 AMRAP

50 Double Unders

12 Dual Dumbbell Shoulder to Overhead

-Max Lateral Burpees over the Dumbbells

Rest 45 seconds b/t sets

Barbell: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

7/7 Single Arm Kettlebell Z-Press

14 Tall Kneeling Banded Lat Pull Downs

:30 Weighted Wall Sit

Read More

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.

Week of 5/12 Programming Overview

• Monday: WOD is Pullups, Pushups, Air Squats, Running (Murph Prep)
• Tuesday: Strength is Deadlifts – WOD is Rowing, KBS, Situps
• Wednesday: Strength is Jerks – WOD is DU, Shoulder to OH, Burpees
• Thursday: Strength is Front Squats – WOD is Lunges, TTB, Rowing (or bike)
• Friday: Strength is Power Snatch – WOD is HSPU, DB Snatch, Box Jump Overs
• Saturday: Partner WOD Alert**** Running, Wallballs, Muscle Ups
• Sunday: Hero WOD with Coach Connie (TBD)

CrossFit East River – WOD

Deadlift (Every 90 seconds x 10 Sets
3 Deadlifts @ 60-70%
+
3-5 Box Jumps

% of 1RM Deadlift)

We are creating a range for the Box Jumps today in order allow for those going for more height on the Box Jumps to target 3 high box jumps and those just working on form and more control to target 5 box jumps at a lower height

Scaling Modifications:

Hex Bar Deadlift

Sumo Deadlift

Block Deadlifts

Deadlift (Every 90 seconds x 10 Sets
3 Deadlifts @ 60-70%
+
3-5 Box Jumps

% of 1RM Deadlift)

We are creating a range for the Box Jumps today in order allow for those going for more height on the Box Jumps to target 3 high box jumps and those just working on form and more control to target 5 box jumps at a lower height

Scaling Modifications:

Hex Bar Deadlift

Sumo Deadlift

Block Deadlifts

“Hard Knock Life” (3 Rounds for time)

For Time:

Every 4:00 minutes x 3 Sets

300/250m Row

25 Russian Kettlebell Swings

25 Abmat Sit-Ups

Kettelbell: 53/35lb, 22.5/15kg
Time Domain: 2:45-3:15/ Set

Time Cap: 3:45 / Set

Stimulus: Posterior Chain and Midline Conditioning

RPE : 7/10

Primary Objective : Complete each set in under 3:15

Secondary Objective : Unbroken Kettlebell Swings

[Hard Knock Life: Levels] (3 Rounds for time)

Level 2:

For Time:

Every 4:00 minutes x 3 Sets

300/250m Row

20 Russian Kettlebell Swings

20 Abmat Sit-Ups

Kettelbell: 53/35lb, 22.5/15kg

Level 1:

For Time:

Every 4:00 minutes x 3 Sets

250/200m Row

20 Russian Kettlebell Swings

20 Abmat Sit-Ups

Kettelbell: 35/18lb, 16/8kg

Masters 55+:

For Time:

Every 4:00 minutes x 3 Sets

250/200m Row

20 Russian Kettlebell Swings

20 Abmat Sit-Ups

Kettelbell: 44/26lb, 20/12kg

Competitor:

For Time:

Every 4:00 minutes x 3 Sets

300/250m Row

25 American Kettlebell Swings

20 GHD Sit-Ups

Kettelbell: 53/35lb, 22.5/15kg

Travel / Hotel:

For Time:

Every 4:00 minutes x 3 Sets

1:00 Cardio Choice

25 Russian Kettlebell Swings

25 Abmat Sit-Ups

Kettelbell: 53/35lb, 22.5/15kg

*Can sub dual dumbbell swings for russian swing

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories (Checkmark)

3 Sets: For Quality

10/10 Single Leg Glute Bridge Medball Squeeze

5 Hamstring Walkouts

:20/:20 Kettlebell Side Plank

Read More

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.

Week of 5/12 Programming Overview

• Monday: WOD is Pullups, Pushups, Air Squats, Running (Murph Prep)
• Tuesday: Strength is Deadlifts – WOD is Rowing, KBS, Situps
• Wednesday: Strength is Jerks – WOD is DU, Shoulder to OH, Burpees
• Thursday: Strength is Front Squats – WOD is Lunges, TTB, Rowing (or bike)
• Friday: Strength is Power Snatch – WOD is HSPU, DB Snatch, Box Jump Overs
• Saturday: Partner WOD Alert**** Running, Wallballs, Muscle Ups
• Sunday: Hero WOD with Coach Connie (TBD)

CrossFit East River – WOD

“Candy Land” (Time)

3 Sets:

200m Run

10 Pull-Ups

20 Push-Ups

30 Air Squats

400m Run

30 Air Squats

20 Push-Ups

10 Pull-Ups

200m Run

Rest 2:00 between sets
Time Domain : 7-9 min / Set

Time Cap: 12min / set

Total Running Time Cap : 40 minutes

Primary Objective: Maintain smart sets on the bodyweight movements as we dial in our training for Murph. Think about how the volume will play out across all 3 sets here.

Secondary Objective: Complete each set in under 9 minutes

Stimulus: Chipper Mentality and Muscular Endurance / Stamina

RPE : 9/10

[Candy Land: Levels] (Time)

Level 2:

3 Sets, For Time

200m Run

9 Pull-Ups

15 Push-Ups

21 Air Squats

400m Run

21 Air Squats

15 Push-Ups

9 Pull-Ups

200m Run

Rest 2:00 between sets

—

Level 1:

3 Sets, For Time

200m Run

5 Banded Strict Pull-Ups

10 Elevated Push-Ups

15 Air Squats

200m Run

15 Air Squats

10 Elevated Push-Ups

5 Banded Strict Pull-Ups

200m Run

Rest 2:00 between sets

—

Masters 55+

3 Sets, For Time

200m Run

9 Pull-Ups

15 Push-Ups

21 Air Squats

400m Run

21 Air Squats

15 Push-Ups

9 Pull-Ups

200m Run

Rest 2:00 between sets

—

Competitor:

Wear a 20/14lb, 9/6kg Weight Vest

—

Travel / Hotel:

As prescribed

“Candy Land” (Time)

3 Sets:

200m Run

10 Pull-Ups

20 Push-Ups

30 Air Squats

400m Run

30 Air Squats

20 Push-Ups

10 Pull-Ups

200m Run

Rest 2:00 between sets
Time Domain : 7-9 min / Set

Time Cap: 12min / set

Total Running Time Cap : 40 minutes

Primary Objective: Maintain smart sets on the bodyweight movements as we dial in our training for Murph. Think about how the volume will play out across all 3 sets here.

Secondary Objective: Complete each set in under 9 minutes

Stimulus: Chipper Mentality and Muscular Endurance / Stamina

RPE : 9/10

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Optional Accessories (Checkmark)

3 sets, For Quality

10/10 Single Arm Dumbbell Row

10 Dumbbell Zottman Curls

10-12 Glute Bridge Dumbbell Pull-Overs

Read More

CrossFit East River – WOD

General Prep

200m Run

–

2 Sets: For Quality

5 Inchworm Push-Ups

10 Scapular Pull-Ups

5 Strict Knees to Chest

10 Tall Kneeling Straight Arm Banded Lat Pull Downs

:15 Ring Support Hold

:15 Bottom of Ring Dip Hold

Specific Prep

2 Sets: For Quality

10 Glute Bridge Band Pull Aparts

4-6 Kipping Knee Raises or Knees to Elbows

3 Ring Dip Eccentrics

–

Then

10 Empty Barbell Bench Press, prior to starting clock and loading the barbell over the course of 15 minutes.

Bench Press (Take 15 minutes to establish 1RM Bench Press)

Goal: Build to 102-105% of 1RM

Modifications:

We can adjust to Dual Dumbbell Bench Press or a Floor press to change the range of motion to a more shoulder friendly movement.

Consider a close grip bench for those with shoulder impingement.

Wanted Dead or Alive (Time)

5 Rounds for Time

200m Run

10 Knees to Elbows

10/7 Ring Dips

Goal Time Domain : 7-11 min

Time Cap: 15min

Primary Objective: Complete the workout in Sub 10

Secondary Objective: Maintain Consistent pacing round to round.

Stimulus: Gymnastics Conditioning / Muscular Endurance

RPE: 7-8 / 10

[Wanted Dead or Alive: Levels] (Time)

Level 2:

5 Rounds for Time

200m Run

10 Knees to Chest

8/6 Ring Dips

Level 1:

5 Rounds for Time

200m Run

10 Kipping Knee Raises

8/6 Ring Push-Ups

Masters 55+:

5 Rounds for Time

200m Run

10 Knees to Chest

8/6 Ring Dips

Travel / Hotel:

5 Rounds for Time

200m Run

10 Strict Knee Raises

10/8 Dips or 15 Bench Dips

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

3 Sets: For Quality

:30 Wall Sit

:15/:15 Single Arm Ring Plank

10-12 Dual Dumbbell Floor Scull Crushers

Read More

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.

Week of 5/5 WOD Overview

• Monday: Back Squat – Rowing, Burpees, Pullup Chipper WOD
• Tuesday: Power Clean & Jerk – Open WOD 13.4
• Wednesday: Running, Rope Climbs, Double Unders
• Thursday: Strict Press – Wall Walks, Thrusters, BBJO
• Friday: Deadlift – Situps, Deadlifts, Pullups
• Saturday: Hero WOD “Dom”

CrossFit East River – WOD

Partner Hero WOD “DOM” (Time)

For Time with a Partner

Buy-In: 50/45/40 Calorie Row

—

Then, 10-9-8-7-6-5-4-3-2-1 Reps of:

Squat Cleans

Handstand Push-Ups

—

Cash-Out: 50/45/40 Calorie Row

Barbell: 100/75lb, 45/34kg

Combined on the 50/45/40 calorie row, but each partner must complete 10 cleans, then each partner must complete 10 handstand push-ups and so on down to 1+1. This does not mean all 10 at once, but just that both partners must finish their 10 cleans before moving to 10 handstand push-ups.
Coaching Notes, Strategy, and Goals

Stimulus: Partner Hero WOD! / Leg and Upper Body Pressing Stamina.

RPE: 8/10

[Dom: Levels] (Time)

Level 2:

For Time

Buy-In: 50/45/40 Calorie Row

—

Then, 10-9-8-7-6-5-4-3-2-1 Reps of:

Squat Cleans

Box Piked Handstand Push-Ups

—

Cash-Out: 50/45/40 Calorie Row

Barbell: 95/65lb, 43/30kg

—

Level 1:

For Time

Buy-In: 50/45/40 Calorie Row

—

Then, 10-9-8-7-6-5-4-3-2-1 Reps of:

Hang Squat Cleans

Push Press

—

Cash-Out: 50/45/40 Calorie Row

Barbell: 45/35lb, 20/15kg

—-

Masters 55+:

For Time

Buy-In: 50/45/40 Calorie Row

—

Then, 10-9-8-7-6-5-4-3-2-1 Reps of:

Squat Cleans

Handstand Push-Ups to 2in Riser

—

Cash-Out: 50/45/40 Calorie Row

Barbell: 75/55lb, 34/25kg

Competitor:

Completed Solo as prescribed

—

Travel /Hotel Gym : Solo

For Time

Buy-In: 600m Run

—

Then, 10-9-8-7-6-5-4-3-2-1 Reps of:

Dual Dumbbell Squat Cleans

Handstand Push-Ups

—

Cash-Out: 600m Run

Barbell: 95/65lb, 43/30kg

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories

5 Sets:

:20-:30 Wall Facing Handstand Hold

6-8 Hang Clean High Pulls , Moderate loads

Read More

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.

Week of 5/5 WOD Overview

• Monday: Back Squat – Rowing, Burpees, Pullup Chipper WOD
• Tuesday: Power Clean & Jerk – Open WOD 13.4
• Wednesday: Running, Rope Climbs, Double Unders
• Thursday: Strict Press – Wall Walks, Thrusters, BBJO
• Friday: Deadlift – Situps, Deadlifts, Pullups
• Saturday: Hero WOD “Dom”

CrossFit East River – WOD

Deadlift (Take 20 minutes to establish a 1RM Deadlift
Coaching Notes, Strategy, and Goals

% of 1RM Deadlift

5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
1 Rep @ 80%+
– Resting 60-90 seconds b/t these sets –
1 Rep @ 86%
1 Rep @ 92%
1 Rep @ 97%
1 Rep @ 102-10)

Electric Eye (3 Rounds for reps)

3 Sets

2:00 AMRAP

20 V-Ups

10 Deadlifts

-Max Strict Pull-Ups

-Rest 2:00 b/t sets –

Barbell: 225/155lb, 102/70kg

Coaching Notes, Strategy, and Goals

Goal: Complete 10/8+ reps / set

Primary Objective: Complete the buy-in with at least 30 seconds remaining on the clock to knock out our strict pull-ups.

Secondary Objective: Keep each set as consistent as possible across

Stimulus: Upper Body interference and density

RPE: 8/10

[Electric Eye: Levels] (3 Rounds for reps)

Level 2:

3 Sets

2:00 AMRAP

20 V-Ups

10 Deadlifts

-Max Strict Banded Pull-Ups

-Rest 2:00 b/t sets –

Barbell: 185/125lb 84/57kg

Level 1:

3 Sets

2:00 AMRAP

20 Abmat Sit-Ups

15 Kettlebell Deadlifts

-Max Ring Rows

-Rest 2:00 b/t sets –

Kettlebell: 53/35lb, 24/16kg

Masters 55+:

3 Sets

2:00 AMRAP

15 V-Ups

10 Deadlifts

-Max Strict Pull-Ups

-Rest 2:00 b/t sets –

Barbell: 155/105lb, 70/48kg

Competitor:

3 Sets

2:00 AMRAP

20 GHD Sit-Ups

10 Deadlifts

-Max Strict Pull-Ups

-Rest 2:00 b/t sets –

Barbell: 275/185lb, 125/84kg

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories

3-4 Sets: For Quality

10-12 Dual Dumbbell Zottman Curls

:15-:20 Hollow Hold *weighted

1:00 Weighted Plank

Read More

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.

Week of 5/5 WOD Overview

• Monday: Back Squat – Rowing, Burpees, Pullup Chipper WOD
• Tuesday: Power Clean & Jerk – Open WOD 13.4
• Wednesday: Running, Rope Climbs, Double Unders
• Thursday: Strict Press – Wall Walks, Thrusters, BBJO
• Friday: Deadlift – Situps, Deadlifts, Pullups
• Saturday: Hero WOD “Dom”

CrossFit East River – WOD

Strict Press (Weight)

Take 10 minutes to establish 1RM Strict Press

Coaching Notes, Strategy, and Goals

% Strict Press

Goal: Consistent, Strong Reps with good speed on the barbell.

Stimulus: Absolute Strength

RPE: 8/10 Strength Test, but overall effect on the body is low due to weight that can be lifted

Key focus areas:

Root through the floor and think about pulling the barbell into the body then pressing on the rep in order to still gain an advantage in the stretch reflex.

Modifications:

We can move to a landmine press or dual dumbbell strict press as a modification for the strict press today.

Possibly add some reps and just keep loads moderate to work on form.

Slippery When Wet (Time)

5 Sets: For Time

3 Wall Walks

5 Thrusters

10 Burpee Box Jump Overs

Rest 1:00 b/t sets

Barbell: 135/95lb, 61/43kg

Box Height: 24/20in
Goal Time Domain : 12-16 minutes (including the rest minute)

Time Cap: 18 minutes

Stimulus: Upper Body interference and density

RPE : 8/10

[Slippery When Wet: Levels] (Time)

Level 2:

5 Sets: For Time

3 Wall Walks

5 Thrusters

10 Burpee Box Jump Overs

Rest 1:00 b/t sets

Barbell: 115/75lb, 52/34kg

Box Height: 24/20in

Level 1:

5 Sets: For Time

3 Wall Walks to 30in from wall

5 Thrusters

10 Burpee Box Step-Overs

Rest 1:00 b/t sets

Barbell: Choice, Moderate Unbroken

Box Height: 24/20in

Masters 55+:

5 Sets: For Time

3 Wall Walks to 20in from wall

5 Thrusters

10 Burpee Box Jump or Step-Overs

Rest 1:00 b/t sets

Barbell: 95/65lb, 43/30kg

Box Height: 24/20in

Competitor:

5 Sets: For Time

5 Wall Walks

5 Thrusters

10 Burpee Box Jump Overs

Rest 1:00 b/t sets

Barbell: 185/125lb, 84/57kg

Box Height: 30/24in

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (No Measure)

4 Sets: For Quality

10 Alternating Single Arm Kettlebell Z-Press

-Rest 30 sec –

10 Dual Kettlebell Hollow Body Floor Press

– Rest 2:00 b/t sets –

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Week of 5/5 WOD Overview

• Monday: Back Squat – Rowing, Burpees, Pullup Chipper WOD
• Tuesday: Power Clean & Jerk – Open WOD 13.4
• Wednesday: Running, Rope Climbs, Double Unders
• Thursday: Strict Press – Wall Walks, Thrusters, BBJO
• Friday: Deadlift – Situps, Deadlifts, Pullups
• Saturday: Hero WOD “Dom”

CrossFit East River – WOD

Paradise City (Time)

5 Rounds for Time

400m Run

25 American Kettlebell Swings

3/2 Rope Climbs

500/400m Row

50 Double Unders

Kettlebell: 53/35lb, 24/16kg

*Row can be subbed for Assault Bike (30/24 cals)

Coaching Notes, Strategy, and Goals

Goal Time Domain: 30-40 min

Time Cap: 40 minutes

There will more than likely be athletes that get time capped today and that is totally okay especially for this style of workout with long aerobic work.

Primary Objective: Complete the workout in under 40 minutes

Secondary Objective: Keep the runs and rows as close to 2 minutes as possible

Stimulus: Muscular Endurance and Aerobic Threshold

RPE: 7-8/10

We are looking for a steady, but challenging pace today. However, even splits are the primary focus.

[Paradise City: Levels] (Time)

Level 2:

5 Rounds for Time

400m Run

25 American Kettlebell Swings

2/1 Rope Climbs

500/400m row

35 Double Unders

Kettlebell: 44/26lb, 20/12kg

Level 1:

5 Rounds for Time

400m Run

25 Russian Kettlebell Swings

2 Pull to Stands

500/400m row

70 Single Unders

Kettlebell: 35/18lb, 16/8kg

Masters 55+:

5 Rounds for Time

400m Run

25 Russian Kettlebell Swings

2/1 Rope Climbs

500/400m row

35 Double Unders

Kettlebell: 44/26lb, 20/12kg

Competitor:

5 Rounds for Time

400m Run

25 American Kettlebell Swings

3/2 Rope Climbs

500/400m row

50 Double Unders

Kettlebell: 53/35lb, 24/16kg

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories

3-4 Sets

10-12 Supine Grip Bent Over Barbell Row

10-12 Barbell Hip Thrusts

:30/:30 Paloff Press Hold

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