WOD – Sat, Feb 22
Announcements
4p OPEN GYM: Mon – Thur
– Canceled beginning 2.17
– Due to low attendance.
Week Overview:
This week offers a fun balance centered around our end of cycle olympic lifting and strength tests.
- Monday:
- 5RM Touch and Go Power Snatch
- 12:00 AMRAP: WFHSPU + Alt DB Snatch + Double Unders
- Tuesday:
- 10RM Back Squat
- For Time : Pull-Ups + DB Box Step-Overs + Bike
- Wednesday:
- 10RM Bench Press
- Every 4:00 x 4 Sets: Sit-Ups + Ring Dips + Dual KB Deadlifts + Farmers Carry
- Thursday:
- 40:00 EMOM: Cal Row + Wall Walk + Heavy Power Cleans
- Friday:
- Toe to Bar + Chest to Bar + Bar Muscle-Ups
- For Time: Toe to Bar + Box Jump + Front Squat, Chest to Bar + Box Jump + Front Squat, Bar Muscle-Up + Box Jump + Front Squat
- Saturday:
- For Max Cals / Partner Workout: DB Burpee + Dual DB Hang Power Clean and Jerk + Run + Row
- Sunday:
- 8:00 EMOM: Strict Pull-Ups
- For Time 9:00-13:00 Triplet: Row + Burpees + Dumbbell Bench Press
CrossFit East River – WOD
“Solar Flare” (4 Rounds for calories)
For Max reps with a Partner
4 Sets:
4:00 AMRAP
6 Dual Dumbbell Burpee
8 Dual Dumbbell Hang Clean and Jerk
50 DU
– Max Calorie Row
– Rest 2:00 b/t sets-
Dumbbells: 50/35lb, 22.5/15kg
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Workout Flow: Waterfall Format
Athletes will work in a waterfall-style progression, moving sequentially through each station. The workout begins with Dumbbells, transitions into a Run, and finishes with alternating max effor in the remaining time of 4:00 minutes
Workout Breakdown:
Partner 1 starts by completing all Dumbbell Burpees and Dumbbell Hang Clean & Jerks.
Once Partner 1 finishes the Dumbbell movements, Partner 2 may begin their Dumbbell work.
After Partner 2 finishes their DU both partners will alternate on the row for max calories in the remaining time.
This structure ensures constant movement, strategic pacing, and an intense finish on the row.
[Solar Flare: Levels] (4 Rounds for calories)
Level 2:
75 Singles
Dumbbells: 35/25lb, 15/12kg
—
Level 1:
Dumbbells: 25/15lb, 12/7kg
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Competitor / Rx+ :
For Max Calories
4 Sets:
4:00 AMRAP
7 Dual Dumbbell Burpee
9 Dual Dumbbell Hang Clean and Jerk
200m Run
– Max Calorie Bike
– Rest 2:00 b/t sets-
Dumbbells: 50/35lb, 22.5/15kg
—
Masters 55+:
Dumbbells: 30/20lb, 14/9kg
—
Big Class:
As prescribed, starting on 2:00 Delays and can sub any machine for max cal bike.
—
Limited Equipment: Solo
For Time:
24-20-16-12-8
Alternating Dumbbell Snatch
20-16-12-8-4
Burpee Bench Jump Overs
12-10-8-6-4
Strict Pull-Ups
Dumbbell: 50/35lb, 22.5/15kg
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)
5 Sets: For Quality
6/6 Single Leg Landmine Deadlift , Moderate
12 Barbell Hip Thrusts , Moderate
Rest as needed b/t sets