WOD – Fri, Dec 27
Announcements
✨ NEW: EXTRA HOURS Membership Available
🗓 Workout anytime that fits your schedule.
🔑 Gym / Equipment access during Off-Class times.
📧 Talk to Griff or email: team@beastiver.com
✋ Glute & Pump Sesh Pause until 2025
🎄 Modified “Holiday Week” Schedule
– Check Wodify for updates
20th Fri: 7a & 8a ONLY
21: Sat: Regular
22nd Sun: Closed
23rd Mon: Closed
24th Tue: 9a & 10a
25th: CLOSED
26th: Wed 9a & 10a
27th: Closed
28th: Sat. Reg
CrossFit East River – WOD
Warm-Up
2:00 Cardio Choice
—
2 Rounds, For Quality
10 Alternating Scorpion Stretch
:15/:15 second Crossbody Lat Stretch
:15/:15 Samson Lunge Stretch
6/6 Dumbbell Hang Snatch
8 Scapular Pull-Ups
8 Ring Rows
—
3 Sets, (Set 1: High Hang, Set 2: Hang, Set 3: Mid-Shin)
3 Snatch High Pull
3 Muscle Snatch
3 Overhead Squat
3 Squat Snatch
–
Then Load to Working Weights
Squat Snatch (Every 2:00 x 5 Sets
@ 70%+
3 Snatch Pulls, Touch & Go
-rest :15-
2 Squat Snatch, Singles
-rest 2:00-
% is Based on 1RM Squat Snatch
Record Each Working Weight
)
“Diddy Kong” (AMRAP – Reps)
For Time:
10:00 AMRAP
12 Alt. Dumbbell Snatch
2-4-6-8-10… Strict Pull-Ups
Dumbbell: 50/35lbs (22.5/15kg)
Score = Total Reps
Goal: 90+ Reps
Scoring = Through 10 Pull-Ups = 90 Total Reps
Primary Objective: Manage strict pull-up volume by choosing appropriate scaling or a set strategy to minimize time spent resting.
Secondary Objective: Keep DB snatches smooth and efficient with minimal breaks, maximizing continuous work output.
Stimulus: Muscular Endurance and Strict Strength
RPE: ~7-8/10
This workout should feel tough but maintainable. You’re working at a pace that challenges your strength and conditioning without pushing you to complete failure. The short duration encourages consistent movement, but avoid redlining early—strict pull-ups will grow in difficulty quickly.
[Diddy Kong: Levels] (AMRAP – Reps)
Level 2:
For Time:
10:00 AMRAP
12 Alt. Dumbbell Snatch
2-4-6-8-10… Banded Strict Pull-Ups
Dumbbell: 35/25lbs (15/12kg)
—
Level 1:
For Time:
10:00 AMRAP
12 Alt. Dumbbell Snatch
2-4-6-8-10… Inverted Rows
Dumbbell: 25/15lbs (12/7kg)
—
Competitor / Rx+:
For Time:
10:00 AMRAP
12 Alt. Dumbbell Snatch
4-8-12-16… Chest to Bar Pull-Ups
Dumbbell: 70/53lbs (32/22.5kg)
—
Masters 55+:
For Time:
10:00 AMRAP
12 Alt. Dumbbell Snatch
2-4-6-8-10… Strict Pull-Ups
Dumbbell: 35/25lbs (15/12kg)
—
Big Class:
As prescribed, can have some do Kettlebell Snatch while some do Dumbbell Snatch
—
Travel / Hotel Gym:
As prescribed
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)
For Quality:
5 Sets
8/8 Banded Paloff w/ Rotation
5 x 6 Lateral Hops Over PVC + 1 Box Jump
Use a challenging height for the box jump complex.
Lateral Hops over PVC at low box