Today's WOD

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. Reach out to Connor, Meg, or Becca to get added!

CrossFit East River – WOD

Mobility + Body Heat

20/20 Lateral and Medial Line Hops

10 Alternating Scorpions

10 Down Dog to Up Dogs (Pausing 1-2 sec at each position)

10 Alternating Active Pigeon Stretch

General Prep 

2 Sets

20 Double Unders or 35 Single Unders

5 Hang Muscle Snatch

5 Hang Power Snatch

8 Bar Kip Swings

4 Jumping Pull-Ups with Controlled Eccentric

—

Build to Working Loads on the Power Snatch over 2-3 minutes, then get into the Bar Muscle-Up Progression

“Guano Madness” (AMRAP – Rounds and Reps)

20:00 AMRAP

45 Double Unders

9 Power Snatch

5 Bar Muscle-Ups

Barbell: 115/75lb, 52/34kg
–

Goal: 7+ Rounds

Primary Objective: Maintain a pace as close to 2:00-2:30 a round as possible

Secondary Objective: Keep the Bar Muscle-Ups to 2 sets or less.

[Guano Madness: Levels] (AMRAP – Rounds and Reps)

Level 2:

20:00 AMRAP

45 Double Unders

9 Power Snatch

5 Banded Bar Muscle-Ups or Burpee Pull-Ups

Barbell: 95/65lb, 43/30kg

Level 1:

20:00 AMRAP

60 Single Unders

9 Hang Power Snatch

5 Burpee Jumping Pull-Ups

Barbell: 65/45lb, 30/20kg

Masters 55+:

20:00 AMRAP

45 Double Unders

9 Power Snatch

3 Bar Muscle-Ups

Barbell: 75/55lb, 34/25kg

Competitor:

20:00 AMRAP

60 Unbroken Double Unders

9 Power Snatch

7 Bar Muscle-Ups

Barbell: 135/95lb, 61/43kg

Travel / Hotel:

20:00 AMRAP

50 Double Unders

10 Dual Dumbbell Power Snatch

5 Burpee Pull-Ups

Barbell: 35/25lb, 15/12kg

Bodybuilding Finisher

3-4 Sets: For Quality

10/10 Single Leg Calf Raises w/Dumbbell Loaded

12-15 Dual Dumbbell Zottman Curls

15 Tall Kneeling Banded Lat Pull Downs

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

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. Reach out to Connor, Meg, or Becca to get added!

Week of 5/26 Programming Overview

• Monday: Murph
• Tuesday: Strength: Power Cleans – WOD: Power Cleans and Rowing EMOM
• Wednesday: Strength: Back Squat- WOD: Situps, Rowing, Box Jump Overs
• Thursday: WOD: Double Unders, Power Snatch, Bar Muscle Ups
• Friday: Strength: Push Press – WOD: Wall Walks, Running, DB C&J, Burpees
• Saturday: Teams of 4 WOD Alert**** Deadlifts, Bench, Wall Balls
• Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

Back Squat (Every 2:00 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%
)

% of Back Squat

Scaling Modifications:

Box Squats or Split Squats depending on the issue. If it’s the lower back, the split squat is best, if it’s the knees, the box squat will be the best alternative today.

“Laces Out!” (3 Rounds for time)

Every 5:00 minutes x 3 Sets

20 V-Ups

500/450m Row

20 Box Jump Overs

Box Height: 24/20in
Goal: Complete each working set in under 4:00 minutes

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

Secondary Objective: Keep the V-Ups and Box Jump Overs to under 1:00 each

[Laces Out: Levels] (3 Rounds for time)

Level 2:

Every 5:00 minutes x 3 Sets

15 V-Ups

450/400m Row

15 Box Jump Overs

Box Height: 24/20in

Level 1:

Every 5:00 minutes x 3 Sets

20 Abmat Sit-Ups

450/400m Row

20 Alternating Box Step-Ups

Box Height: 24/20in

Masters 55+:

Every 5:00 minutes x 3 Sets

15 V-Ups

450/400m Row

15 Box Jump Overs or Step-Overs

Box Height: 24/20in

Competitor:

Every 5:00 minutes x 3 Sets

20 Medball Weighted GHD Sit-Ups

500/450m Row

20 Box Jump Overs

Box Height: 24/20in

Medball: 20/14lb, 9/6kg

Travel/ Hotel:

Every 5:00 minutes x 3 Sets

20 V-Ups

400m Run

20 Bench Jump Overs or Squat Jumps

Bench Height: 18in

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

5/5 Single Leg Bulgarian Split Squat 31×1 Tempo

:30-45 Weighted Wall Sit

:30/:30 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. Reach out to Connor, Meg, or Becca to get added!

Week of 5/26 Programming Overview

• Monday: Murph
• Tuesday: Strength: Power Cleans – WOD: Power Cleans and Rowing EMOM
• Wednesday: Strength: Back Squat- WOD: Situps, Rowing, Box Jump Overs
• Thursday: WOD: Double Unders, Power Snatch, Bar Muscle Ups
• Friday: Strength: Push Press – WOD: Wall Walks, Running, DB C&J, Burpees
• Saturday: Teams of 4 WOD Alert**** Deadlifts, Bench, Wall Balls
• Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

Power Clean (Every 90 seconds x 10 Sets
Clean Pull + Low Hang Power Clean + Tng Power Clean

Level 1:
Clean Deadlift + Hang Power Clean + Low Hang Power Clean

Masters 55+:
Clean Deadlift + Hang Power Clean + Low Hang Power Clean)

Starting @ 60% of 1RM Power Clean

Modifications:

We can adjust to a clean deadlift to hang power cleans as the natural regression for this complex.

For athletes with movement limitations look to tackle this complex with dumbbells and increase the volume slightly so they still get a stimulus.

“Ventura, Ace Ventura” (AMRAP – Reps)

12:00 EMOM

minute 1: Max Power Cleans

minute 2: Rest

minute 3: Max Calorie Row/Bike

minute 4: Rest

Power Cleans: Working @ 80% of the Max you hit for the Complex Today
Goals: 6+ Reps on Power Cleans, Rower or Assault Bike 20/16 Cals

Stimulus: Battery Work and Quad Stamina

RPE: 8/10

Primary Objective: Maintain Power Cleans on the 10 sec mark

Secondary Objective: Increase calories on each set of the Row or Bike

[Ventura: Ace Ventura} (AMRAP – Reps)

Level 2:

As prescribed

—

Level 1:

12:00 EMOM

minute 1: Max Hang Power Cleans

minute 2: Rest

minute 3: Max Calorie Bike

minute 4: Rest

Hang Power Cleans: Working @ 80% of the Max you hit for the Complex Today

—

Masters 55+:

As prescribed

—

Competitor:

As prescribed

—

Travel / Hotel:

12:00 EMOM

minute 1: Max Dumbbell Power Cleans

minute 2: Rest

minute 3: Max Mountain Climber Lunges

minute 4: Rest

Dumbbells: 2 x 50/35lb

Mobility

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

15/15 Single Leg Hip Thrust Off Bench

15 Weighted GHD Hip Extensions

:45-:60 Weighted Forearm 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. Reach out to Connor, Meg, or Becca to get added!

CrossFit East River – WOD

Warm-Up:

8:00 minutes, For Quality

10 Bend and Bows

10 Knee Hug + Lunge and Twist

10 S capular Push-Ups + 10 Plank Shoulder Taps

10/10 Single Leg Glute Bridges

10 Scapular Pull-Ups

8/8 Single Arm Ring Rows

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Goal: 35-60 Minutes

Secondary Objective: Choose a game plan and stick to it!

[Murph: Levels] (Time)

Level 2

For Time

1200m Run

80 Pull-Ups

160 Push-Ups

240 Air Squats

1200m Run

Partitioned anyway you like

—-

Level 1:

For Time, With a Partner

1 Mile Run*

100 Banded Pull-Ups

200 Band Assisted Push-Ups

300 Air Squats

1 Mile Run

*Runs alternate 400m

—-

Masters 55+:

As Prescribed

—

Competitor / Rx+:

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

Unpartitioned

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

As prescribed

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

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.

CrossFit East River – WOD

General Prep 

8:00: For Quality

8/8 Single Kettlebell Suitcase Deadlifts

2 Wall Walks

:20 Nose to Wall Handstand Hold

10 Hollow Rocks

:10 Hollow Hold

“No Stairway!” (Time)

5 Rounds for Time

300ft (100m) Farmers Carry

50ft (15m) Handstand Walk

20 V-Ups

Kettlebells: 2 x 70/53lb, 32/24kg
Goal: 15-20min

Time Cap : 25min

Stimulus : Gymnastics / Midline Capacity

RPE : 7/10

Primary Objective : Only break the Farmers Carry once @ 50m out, then come back 50m.

Secondary Objective : Keep the Handstand Walks to 10ft + at a time to complete the 50ft on each set.

[No Stairway: Levels]

Level 2:

5 Rounds for Time

300ft (100m) Farmers Carry

25ft (7.5m) Handstand Walk or 3 Wall Walks

15 V-Ups

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

Travel / Hotel:

As prescribed

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 Machine Finisher (10 Rounds for time)

Every 1:30 x 10 Sets, Alternating Stations

Station 1: 10/8 Calorie Ski Erg Sprint

Station 2: 10/7 Calorie Echo Bike Sprint

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.

CrossFit East River – WOD

Body Heat and Activation

2 Sets

10 Bend and Bows

10 Bootstrap Squats

10 Bird Dog From Crawling

10 Dead-Bug Alternating Heel Taps

Partner Rowing Golf (Time)

1000m Row, For Time

Alternate Partners @ every 100m. Athlete 1 will be rowing until 100m, then athlete 2 rows until 200m and so on for the duration of 1000m. There is a catch however. At the 100m mark, if the rower rolls to 102 then both athletes must do 2 burpees prior to switching back on the rower. Then athlete 2 will row and stop rowing somewhere around 15-20m shy of the 200m mark. If the rower then rolls to 197m, both partners will again need to do 3 burpees. Now athlete 1 will get on the rower and row to the 300m mark. If they hit the mark dead on, no burpees need to be done and partners can again switch and go to the next 100m mark. This will continue for the duration of the workout until you reach 1000m. And yes if you are over or under at 1000m the workout will finish with burpees.

Specific Prep and Primer

2-3 Sets: Building to Working loads

8 Alternating Dumbbell Snatch

4 Burpee Box Jump Overs

*Work on efficiency and movement patterns here prior to the workout.

“Party On” (AMRAP – Rounds and Reps)

25:00 AMRAP, With a Partner

15/12 Calorie Row

12 Alternating Dumbbell Snatch

9 Burpee Box Jump Overs

Dumbbell: 50/35lb, 22.5/15kg

Box Height: 24/20in

Alternating Full Rounds with a Partner.

The goal is to complete each round in under 2:00 minutes so that both partners will get 6 Rounds each.
Goal: Complete 10-13 Total Rounds between you and your partner.

Primary Objective: Complete each round of the workout in under 2:00 minutes.

Secondary Objective : Lean into a movement you are classically weak at and push that. This means that if BBJO are not your thing, make them your thing today and lean into quick efficient movement here to finish off each round.

[Party On: Levels] (AMRAP – Rounds and Reps)

Level 2:

25:00 AMRAP, With a Partner

15/12 Calorie Row

12 Alternating Dumbbell Snatch

9 Burpee Box Jump Overs

Dumbbell: 35/25lb, 15/12kg

Box Height: 24/20in

Level 1:

25:00 AMRAP, With a Partner

12/9 Calorie Row

12 Alternating Dumbbell Hang Snatch

9 Burpee Box Step-Overs

Dumbbell: 25/15lb, 12/7kg

Box Height: 24/20in

Masters 55+:

25:00 AMRAP, With a Partner

15/12 Calorie Row

12 Alternating Dumbbell Snatch

9 Burpee Box Jump Overs or Step-Overs

Dumbbell: 30/20lb, 14/9kg

Box Height: 24/20in

Competitor:

Dumbbell @ 70/50lb, 32/22.5kg

Travel /Hotel Gym : Solo

6 Sets: For Time

1:00 Machine of Choice

12 Alternating Dumbbell Snatch

9 Burpee Box Bench Jump Overs

Rest 1:1 b/t sets

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)

4 Sets

12 Dual Dumbbell Bicep Curls

100 (30m) Sandbag Bear Hug Carry

Load: Choice

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. Reach out to Connor, Meg, or Becca to get added!

Week of 5/19 Programming Overview

• Monday: Strength: Back Squats – WOD: Step Ups, V-Ups, Goblet Squats, Double Unders
• Tuesday: WOD: Rowing, Burpees, Running
• Wednesday: Strength: Deadlifts – WOD: DT (Deadlifts, Hang Power Cleans, Push Jerk)
• Thursday: Strength: Snatches – WOD: Overhead Squats, Pullups
• Friday: Strength: Bench – WOD: Rowing, Pushups, TTB
• Saturday: Partner WOD Alert**** Rowing, DB Snatch, Burpee Box Jump Overs
• Sunday: No Hero WOD Since Memorial Day MURPH

CrossFit East River – WOD

Bench Press (Every 2:00 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%)

% of Bench Press

Modifications:

We could move to a Barbell Floor Press or Dual Dumbbell Bench Press for the day. Both can help with any type of shoulder impingement issues.

“We’re Not Worthy” (5 Rounds for reps)

5 Sets

2:00 AMRAP

15/11 Calorie Row

15/10 Push-Ups

– Max Toes to Bar in Remaining Time

Rest 1:00 b/t sets
Goal : Complete 8+ Toes to Bar each set

Primary Objective : Complete the buy-in work of the Bike and Push-Ups in under 90 seconds

Secondary Objective: Work to have the toes to bar completed in 1-2 big sets to finish off each 2:00 AMRAP.

[We’re Not Worthy: Levels] (5 Rounds for reps)

Level 2:

5 Sets

2:00 AMRAP

15/11 Calorie Row

10/7 Push-Ups

– Max Toes to Bar in Remaining Time

Rest 1:00 b/t sets

Level 1:

5 Sets

2:00 AMRAP

12/9 Calorie Row

10/7 Elevated Push-Ups

– Max Kipping Knee Raises in Remaining Time

Rest 1:00 b/t sets

Masters 55+:

5 Sets

2:00 AMRAP

12/9 Calorie Row

10/7 Push-Ups

– Max Toes to Bar in Remaining Time

Rest 1:00 b/t sets

Competitor:

5 Sets

2:00 AMRAP

18/13 Calorie Row

16/12 Push-Ups

– Max Toes to Bar in Remaining Time

Rest 1:00 b/t sets

Travel / Hotel:

5 Sets

2:00 AMRAP

200m Run

15/10 Push-Ups

– Max V-Ups in the Remaining Time

Rest 1:00 b/t sets

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)

3 Sets: For Quality

10-12 Floor Dumbbell Pull-Overs

10-12 Floor Dumbbell Skull Crushers

:30/:30 Standing Paloff Press Hold

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.

CrossFit East River – WOD

Body Heat Mobility Warm-Up

2 Sets, For Quality

10 Bend and Bows

10 Torso Rotations

10 PVC Pipe Passovers

5/5 PVC Pipe Around the Worlds

:20 second PVC Pipe Prayer Stretch

Barbell Specific Prep

3 Position Snatch Pull

3 Position Muscle Snatch

3 Position Power Snatch

3 Overhead Squats

—

Add Light Loads

–

Snatch Pull

Low Hang Power Snatch

Hang Squat Snatch

—

Build to 60%

Snatch (Every 90 seconds x 10 Sets
Snatch Pull + Low Hang Power Snatch + Hang Squat Snatch
Starting @ 60% of the limiter for the day.
)

% Limiter being either the Power Snatch or Hang Squat Snatch

Modifications:

We can move to Power Snatch for all lifts today and keep to the traditional hang if needed.

For athletes with movement limitations look to tackle this complex as a clean complex or could even adjust to a single dumbbell snatch.

**Secondary Warm-Up After the Snatch**

Adjust to working loads on the barbell.

–

8 Scapular Pull-Ups

8 Bar Kip Swings

6 Kipping Pull-Ups, Jumping Pull-Ups or Banded Pull-Ups

6 Overhead Squats @ working loads

–

Final Transition into the Workout

“Excellent!” (AMRAP – Reps)

For Time

7:00 AMRAP

3-6-9-12-15….

Overhead Squat

Pull-Ups

Barbell: 115/75lb, 52/34kg
Goal: Complete 75+ Reps (The round of 12+12… +15 Overhead Squats and beyond

Primary Objective : Stay unbroken on the Overhead Squats through the round of 12.

Secondary Objective : Maintain consistent sets on the pull-ups. For our high level athletes we should look to go unbroken through the round of 12 reps.

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

[Excellent!: Levels] (AMRAP – Rounds and Reps)

Level 2:

For Time

7:00 AMRAP

3-6-9-12-15….

Overhead Squat

Pull-Ups

Barbell: 95/65lb, 43/30kg

Level 1:

For Time

7:00 AMRAP

3-6-9-12-15….

Overhead Squat

Jumping Pull-Ups

Barbell: 45/35lb, 20/15kg

Masters 55+:

For Time

7:00 AMRAP

3-6-9-12-15….

Overhead Squat

Pull-Ups

Barbell: 75/55lb, 34/25kg

Competitor:

For Time

7:00 AMRAP

3-6-9-12-15….

Overhead Squat

Chest to Bar Pull-Ups

Barbell: 135/95lb, 61/43kg

Travel / Hotel:

For Time

7:00 AMRAP

2-4-6-8-10…

Single Arm Overhead Squat

Strict Pull-Ups

Barbell: 50/35lb, 22.5/15kg

Optional Accessories (Checkmark)

3 Sets: For Quality

10-12 Chest Supported Dumbbell Rows

10 Banded Y-Raises

12/12 Side Lying Dumbbell External Rotations

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.

CrossFit East River – WOD

General Prep 

2 Sets: For Quality

1:00 Row

10 Alternating Box Step-Ups

8 Romanian Deadlifts

6 Tall Muscle Cleans

6 Strict Press

Specific Prep

10 Deadlifts @ Light Load

5 Box Jumps

5 Deadlifts @ Moderate Load

3 Seated Box Jumps to Higher Box

—

Then Build to Working Weights and Height

Deadlift (Every 1:30 x 8 Sets
3 Deadlifts @ 70-75%
+
3-5 Seated Box Jump to High Box)

% of 1RM Deadlift

Scaling Modifications:

Hex Bar Deadlift

Sumo Deadlift

Block Deadlifts

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Load: 155/105lb, 70/48kg

Goal: 6-9 minutes

Time Cap: 12 minutes

Stimulus : Barbell Cycling / Anaerobic Power

RPE: 9/10

Primary Objective : Keep each movement to only 1 break or less during each set. This means breaking the Deadlifts, Hang Power Cleans, and Push Jerks to 2 sets or less across the board.

Secondary Objective : Complete the workout in under 10 minutes (2 min / round).

[DT: Levels} (Time)

Level 2:

Load: 135/95lb, 61/43kg

Level 1:

5 Rounds for Time

12 Romanian Deadlifts

9 Hang Power Cleans

6 Push Jerks

Load: 60% of 1RM Clean and Jerk

Masters 55+:

Load: 95/65lb, 43/30kg

Competitor:

5 Rounds for Time

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Load: 185/125lb, 84/57kg

Travel/ Hotel:

5 Rounds for Time

15 Dumbbell Deadlifts

12 Dumbbell Hang Power Cleans

9 Dumbbell Push Press

Dumbbells @ 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. Reach out to Connor, Meg, or Becca to get added!

Week of 5/19 Programming Overview

• Monday: Strength: Back Squats – WOD: Step Ups, V-Ups, Goblet Squats, Double Unders
• Tuesday: WOD: Rowing, Burpees, Running
• Wednesday: Strength: Deadlifts – WOD: DT (Deadlifts, Hang Power Cleans, Push Jerk)
• Thursday: Strength: Snatches – WOD: Overhead Squats, Pullups
• Friday: Strength: Bench – WOD: Rowing, Pushups, TTB
• Saturday: Partner WOD Alert**** Rowing, DB Snatch, Burpee Box Jump Overs
• Sunday: No Hero WOD Since Memorial Day MURPH

CrossFit East River – WOD

“Grand Theft Auto” (Time)

3 Rounds For Time

500m Row

21 Burpees

400m Run
Goal : 13-17min

Time Cap: 20 min

Primary Objective: Men Complete Workout in Sub 15:00, Women Complete the Workout in Sub 16:00 minutes

Secondary Objective: Keep transition times to 10 seconds or less between movements

Stimulus: V02 Max / Aerobic Capacity

RPE : 9/10

[Grand Theft Auto: Levels] (Time)

Level 2:

As prescribed

Level 1:

3 Rounds For Time

400m Row

15 Burpees

300m Run

Masters 55+:

3 Rounds For Time

500m Row

15 Burpees

400m Run

Competitor:

Burpees to 6in Target

Travel / Hotel:

3 Rounds for Time

800m Run

21 Burpees

Core Finisher (AMRAP – Rounds and Reps)

7:00 AMRAP

2-4-6-8…

V-Ups

Russian Twists (over and back = 1 Rep)

Hollow Rocks

Hollow Hold (Seconds)

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

Read More