Today's WOD

Announcements

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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

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 –

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

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

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

Power Clean + Jerk (Weight)

Power Clean + Jerk

Every 2:00 minutes x 6 Sets

1+1 @ 80%+ Building to a Max for the Day

We are looking for this to be a Power Clean and Jerk Max. This means that the Clean must be of the Power variation and the Jerk can either be a Split Jerk or Push Jerk. This allows for athletes to use whatever will allow them to be most effective for the max of the day.

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Barbell: 135/95lb, 61/43kg

Stimulus: Barbell / Midline Conditioning

RPE : 9/10

[Open 13.4 Levels]

Level 2:

Barbell: 95/65b 43/30kg

Competitor:

As prescribed

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

4 Sets: For Quality

15 Weighted GHD Hip Extensions

3-5 Dragon Flags

: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.

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

Back Squat (Take 15:00 minutes to Establish
1RM Back Squat
)

The focus here will be setting up for a great attempt at 102-105% of your previous 1RM Back Squat

Suggested Loading:

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 @ 102-105%

Rest 3:00 b/t single at or above 90%

Back in Black (Time)

For Time

500m Row

25 Burpees

50 Pull-Ups

25 Burpees

500m Row
Coaching Notes, Strategy, and Goals

Time Domain: 9-12min

Time Cap: 15min

Stimulus: Chipper Conditioning and Aerobic Capacity

RPE: 9/10

Workout Strategy and Movement Breakdown:

This is a pyramid-style workout with two big efforts on the rower bookending burpee and pull-up volume. Your pacing must be smart early — aggressive but controlled — to avoid redlining before the second round of burpees. Expect this to feel like a gut-check around the second set of burpees and into the final row.

[Back in Black: Levels] (Time)

Level 2:

For Time

500m Row

20 Burpees

30 Pull-Ups

20 Burpees

500m Row

Level 1:

For Time

400m Row

20 Burpees

30 Banded Strict Pull-Ups

20 Burpees

400m Row

Masters 55+:

For Time

500m Row

20 Burpees

30 Pull-Ups

20 Burpees

500m Row

Competitor:

For Time

500m Row

25 Burpees to Target

50 Chest to Bar Pull-Ups

25 Burpees to Target

500m Row

Big Class Option:

2 Sets: For Max Reps

2:00 Max Calorie Row

2:00 Max Burpees

2:00 Max Pull-Ups

Start athletes on different stations and rotate each on the 2:00 mark

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

3 Sets: For Quality

10 Dual Kettlebell Front Rack Step-Ups (20in Box)

20 Kettlebell Gorilla Rows

10 Reverse Nordic Curls

Read More

CrossFit East River – WOD

Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs

:15/:15 Standing PVC Pipe Prayer Stretch

General Prep (4-6 min)  

2 Sets: For Quality

10/10 Hand to Hand Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Hang Power Snatch + 6-8 Reactive Quarter Squat Jumps

3 Tall Box Jumps

Specific Prep (4-6 min)

Add loads to the barbell so the bar is off the floor

3 Slow Power Snatch

3 Power Snatch Singles

3 TnG Power Snatch

–

Then start the working 10:00 Clock to build to a 3RM TnG Power Snatch

Power Snatch (On a 10:00 Clock
Establish a 3RM Power Snatch
* Touch and Go)

Level 2 and Masters: Not Tng

Level 1:

10:00 EMOM

3 Hang Power Snatch

Key focus areas:

Barbell cycling patterns and keeping the bar close on the way up and down the body in a 3RM touch and go lift.

Snappy turnover at the top of each lift.

“Harvard Hustle” (Time)

For Time:

15-12-9

Power Snatch

Box Jumps

Barbell: 135/95lb, 61/43kg

Box Height: 30/24in
–

Goal Time Domain : 9-12min

Time Cap: 12min

Stimulus: Barbell Conditioning / Hip Extension Dominant

RPE: 9/10

Key focus areas:

Great positions for barbell cycling. Stay close to the barbell and drive through the legs.

Stay with strong quick singles and a good cadence and pace across for both the Box Jumps and Power Snatches

That first jump is a doozy, so make it count on every set.

[Harvard Hustle: Levels] (Time)

Level 2:

For Time:

15-12-9

Power Snatch

Box Jumps

Barbell: 95/65lb, 34/30kg

Box Height: 24/20in

–

Level 1:

For Time:

21-15-9

Hang Power Snatch

Box Step-Ups

Barbell: 45/35lb, 20/15kg

Box Height: 24/20in

–

Masters 55+:

For Time:

15-12-9

Power Snatch

Box Jumps

Barbell: 75/55lb, 34/25kg

Box Height: 24/20in

–

Competitor:

Semifinals Workouts

–

Travel / Hotel:

For Time:

22-16-12

Alternating Dumbbell Snatch

Bench Jumps

Dumbbell: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories (Checkmark)

4 Sets: For Quality

10/10 Banded External Rotations

10/10 Banded Internal Rotations

15-20 Banded Face Pulls

Read More

Announcements

Key Focus Points for the Week:

Strength + Olympic Lifting Progressions:

• Clean Complex (Monday): Power and Speed Development, Refining and Honing in Positions
• Strength Superset (Tuesday): Bench Press @ Moderate Loads and Carries to build the upper body strength while allowing optimal recovery.
• Strength Superset (Thursday): Deadlift and Strict Press Primer session for next week’s tests.
• Overhead Squat (Friday): Challenging positional strength and stability over max loading.
• 3RM Power Snatch (Sunday): Fun test for a Sunday session where we can dial in positions and have a great finish to the week.

Conditioning Themes:

• Upper Body Density (Tuesday): Short challenging workout centered around upper body muscular endurance.
• Murph Prep (Wednesday):
• Short Rest Interval Style Triplet (Friday): Complementary movements and Grip Fatigue will be the focus of the day.
• Saturday: Long Partner Chipper Today with a fun mix of Running, Wall Balls, Machines and Rope Climbs.

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

“You Go, Glen Coco!” (Time)

For Time: with a Partner

6/4 Rope Climbs

50/40 Calorie Row

50 Wall Balls

1000m Run

50 Wall Balls

50/40 Calorie *Bike

50 Wall Balls

6/4 Rope Climbs

*Bike Erg 50/40 Cals, Assault Bike 45/35 Cals, Echo Bike 42/30 Cals

Wall Ball: 20/14lb, 10/9ft Target
—

Time Cap: 28min

Primary Objective: Complete each station besides the run in under 2:45

Secondary Objective: Keep the back half of this workout to the same time domain as the front half. Really focus on efficiency on Wall Balls as those will creep up.

Stimulus: Leg Stamina / Muscular Endurance

RPE: 8/10

[You Go, Glen Coco!: Levels] (Time)

Level 2:

For Time:

5/3 Rope Climbs

50/40 Calorie Row

40 Wall Balls

1000m Run

40 Wall Balls

50/40 Calorie *Bike

40 Wall Balls

5/3 Rope Climbs

*Bike Erg 50/40 Cals, Assault Bike 45/35 Cals, Echo Bike 42/30 Cals

Wall Ball: 20/14lb, 10/9ft Target

—

Level 1:

For Time:

5 Pull to Stands

50/40 Calorie Row

40 Wall Balls

800m Run

40 Wall Balls

50/40 Calorie *Bike

40 Wall Balls

5 Pull to Stands

*Bike Erg 50/40 Cals, Assault Bike 45/35 Cals, Echo Bike 42/30 Cals

Wall Ball: 14/10lb, 10/9ft target

—

Masters 55+:

For Time:

5/3 Rope Climbs

50/40 Calorie Row

40 Wall Balls

800m Run

40 Wall Balls

50/40 Calorie *Bike

40 Wall Balls

5/3 Rope Climbs

*Bike Erg 50/40 Cals, Assault Bike 45/35 Cals, Echo Bike 42/30 Cals

Wall Ball: 14/10lb, 10/9ft target

—

Competitor:

Complete Solo!

Big Challenge today

—

Travel /Hotel Gym : Solo

For Time:

20/15 Strict Pull-Ups

600m Run

50 Air Squats

600m Run

50 Air Squats

600m Run

50 Air Squats

20/15 Strict Pull-Ups

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

4 Sets: For Quality

5/5 Bulgarian Split Squat 31×1 Tempo

10-12 Barbell Bent Over Row @ moderate load (unbroken)

Read More

Announcements

Key Focus Points for the Week:

Strength + Olympic Lifting Progressions:

• Clean Complex (Monday): Power and Speed Development, Refining and Honing in Positions
• Strength Superset (Tuesday): Bench Press @ Moderate Loads and Carries to build the upper body strength while allowing optimal recovery.
• Strength Superset (Thursday): Deadlift and Strict Press Primer session for next week’s tests.
• Overhead Squat (Friday): Challenging positional strength and stability over max loading.
• 3RM Power Snatch (Sunday): Fun test for a Sunday session where we can dial in positions and have a great finish to the week.

Conditioning Themes:

• Upper Body Density (Tuesday): Short challenging workout centered around upper body muscular endurance.
• Murph Prep (Wednesday):
• Short Rest Interval Style Triplet (Friday): Complementary movements and Grip Fatigue will be the focus of the day.
• Saturday: Long Partner Chipper Today with a fun mix of Running, Wall Balls, Machines and Rope Climbs.

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

Overhead Squat (Overhead Squat
Every 2:00 minutes x 5 Sets
3 Reps @ 80%+ of 1RM Snatch
)

% of 1RM Snatch

Key focus areas:

Global Tension / Bracing

Root through the feet.

Continually press up on the bar and you descend into the squat.

“Bruiser’s Bootcamp” (6 Rounds for time)

Every 2:00 minutes x 6 Sets

8 Toe to Bar

5/5 Single Arm Dumbbell Hang Snatch

12 Single Dumbbell Box Step-Overs

Box Height: 24/20in

Dumbbell: 50/35lb, 22.5/15kg
—

Goal: ~1:30 / Set

Stimulus: Upper Body Density / Interference

RPE : 7/10

[Bruisers Bootcamp: Levels] (6 Rounds for time)

Level 2:

Every 2:00 minutes x 6 Sets

8 Toe to Bar

5/5 Single Arm Dumbbell Hang Snatch

12 Single Dumbbell Box Step-Overs

Box Height: 24/20in

Dumbbell: 35/25lb, 15/12kg

—

Level 1:

Every 2:00 minutes x 6 Sets

8 Hanging Knee Raises

5/5 Single Arm Dumbbell Hang Snatch

12 Box Step-Overs

Box Height: 24/20in

Dumbbell: 25/15lb, 12/7kg

–

Masters 55+:

Every 2:00 minutes x 6 Sets

8 Toe to Bar

5/5 Single Arm Dumbbell Hang Snatch

12 Single Dumbbell Box Step-Overs

Box Height: 24/20in

Dumbbell: 30/20lb, 14/9kg

—

Competitor:

Every 2:00 minutes x 6 Sets

12 Toe to Bar

5/5 Single Arm Dumbbell Hang Snatch

12 Single Dumbbell Box Step-Overs

Box Height: 24/20in

Dumbbell: 70/50lb, 32/22.5kg

–

Travel / Hotel:

As prescribed

*Can sub Bench Step-Ups

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories (Checkmark)

5 Sets: For Quality

3 Seated Box Jumps to High Box

3/3 Single Leg Broad Jumps with 2 Foot Landing

Read More

Announcements

Key Focus Points for the Week:

Strength + Olympic Lifting Progressions:

• Clean Complex (Monday): Power and Speed Development, Refining and Honing in Positions
• Strength Superset (Tuesday): Bench Press @ Moderate Loads and Carries to build the upper body strength while allowing optimal recovery.
• Strength Superset (Thursday): Deadlift and Strict Press Primer session for next week’s tests.
• Overhead Squat (Friday): Challenging positional strength and stability over max loading.
• 3RM Power Snatch (Sunday): Fun test for a Sunday session where we can dial in positions and have a great finish to the week.

Conditioning Themes:

• Upper Body Density (Tuesday): Short challenging workout centered around upper body muscular endurance.
• Murph Prep (Wednesday):
• Short Rest Interval Style Triplet (Friday): Complementary movements and Grip Fatigue will be the focus of the day.
• Saturday: Long Partner Chipper Today with a fun mix of Running, Wall Balls, Machines and Rope Climbs.

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

Strength Superset (10 Rounds for weight)

10:00 EMOM

Minute 1: 5 Deadlifts

Minute 2: 5 Strict Press

Deadlift @ 65-70% Across

Strict Press: 65-70% Across
–

% Strict Press and Deadlift

Modifications:

We can adjust the Deadlift to a Hex Bar Deadlift or Sumo Deadlift.

We can modify the Strict Press to Dual Dumbbell Strict Press or a Landmine Press if needed.

“So Much Fun, It Should Be Illegal!” (AMRAP – Rounds and Reps)

8:00 AMRAP

4 Wall Facing Handstand Push-Ups

8 Sumo Deadlift High Pull

Barbell: 95/65lb, 43/30kg
—

Goal: 6+ rounds

Stimulus: Push/Pull Muscular Endurance and Stamina

RPE: 7/10

Key focus areas:

Tight core position on the Wall Facing Handstand Push-Up

Body position and timing in the Sumo Deadlift High Pull

Keeping a good pace between movements to maintain steady throughout the workout.

[So Much Fun It should be Illegal: Levels] (AMRAP – Rounds and Reps)

Level 2:

8:00 AMRAP

4 Wall Facing Handstand Push-Ups to 2in Riser

8 Sumo Deadlift High Pull

Barbell: 75/55lb, 34/25kg

Hands placed 15in from wall

–

Level 1:

8:00 AMRAP

4 Dual Dumbbell Tall Kneeling Strict Press

8 Kettlebell Sumo Deadlift High Pull

Barbell: 44/26lb 20/12kg

–

Masters 55+:

8:00 AMRAP

4 Wall Facing Handstand Push-Ups to 2in Riser

8 Sumo Deadlift High Pull

Barbell: 75/55lb, 34/25kg

Hands placed 15in from wall

–

Competitor:

8:00 AMRAP

4 Deficit Wall Facing Handstand Push-Ups 3/1.5in

8 Sumo Deadlift High Pull

Barbell: 115/75lb, 34/25kg

–

Travel / Hotel:

8:00 AMRAP

4 Wall Facing Handstand Push-Ups

8 Dual Dumbbell Sumo Deadlift High Pull

Dumbbells: 2 x 35/25lb, 15/12kg

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

10-15 Barbell Hip Thrust

:15-:20 Barbell Hip Thrust Hold

100ft (30m) Sandbag Bear Hug Carry, For Load

Read More

Announcements

Key Focus Points for the Week:

Strength + Olympic Lifting Progressions:

• Clean Complex (Monday): Power and Speed Development, Refining and Honing in Positions
• Strength Superset (Tuesday): Bench Press @ Moderate Loads and Carries to build the upper body strength while allowing optimal recovery.
• Strength Superset (Thursday): Deadlift and Strict Press Primer session for next week’s tests.
• Overhead Squat (Friday): Challenging positional strength and stability over max loading.
• 3RM Power Snatch (Sunday): Fun test for a Sunday session where we can dial in positions and have a great finish to the week.

Conditioning Themes:

• Upper Body Density (Tuesday): Short challenging workout centered around upper body muscular endurance.
• Murph Prep (Wednesday):
• Short Rest Interval Style Triplet (Friday): Complementary movements and Grip Fatigue will be the focus of the day.
• Saturday: Long Partner Chipper Today with a fun mix of Running, Wall Balls, Machines and Rope Climbs.

CrossFit East River – WOD

“What, Like It’s Hard?” (Time)

3 Sets For Time:

400m Run

20 Pull-Ups

30 Sit-Ups

40 Air Squats

400m Run

Rest 3:00 b/t sets
–

Goal Time Domain : 7-11 minutes / set

Time Cap : 12 minutes / set

Stimulus: Murph Prep Style Workout

RPE : 8.5/10

[What, Like its Hard: Levels] (Time)

Level 2:

3 Sets For Time:

400m Run

15 Pull-Ups

20 Sit-Ups

30 Air Squats

400m Run

Rest 3:00 b/t sets

–

Level 1:

3 Sets For Time:

200m Run

15 Jumping Pull-Ups

20 Sit-Ups

30 Air Squats

200m Run

Rest 3:00 b/t sets

–

Masters 55+:

3 Sets For Time:

400m Run

10 Pull-Ups

20 Sit-Ups

30 Air Squats

400m Run

Rest 3:00 b/t sets

–

Competitor:

3 Sets For Time:

400m Run

20 Chest to Bar Pull-Ups

30 GHD Sit-Ups

40 Air Squats

400m Run

Rest 3:00 b/t sets

–

Travel/ Hotel:

As prescribed

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 (Checkmark)

3 Sets: For Quality

:10-:15 Supine Grip Chin Over Bar Hold

15-20 Banded Bicep Curls

:30 Weighted Wall Sit

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