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WOD – Mon, Oct 13

October 8, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

2:00 Cardio Choice

:30/:30 Active Pigeon Stretch

:30 Bootstrap Squat + Block and Twist

10 Alternating Cossack Squats (5sec Pause)

:30/:30 Active Scorpion Stretch

General Prep:

2 Sets:

3 Hang Muscle Snatch + 3 Hang Power Snatch

8 Alternating Dumbbell Reverse Lunges *Warm-Up Loads

4 Bar Facing Burpees *Practicing Cadence and Technique

Specific Barbell Primer

3 Sets:

Snatch Lift Off

Slow Pull Power Snatch

Power Snatch

Building Loads to 60% of 1RM Power Snatch

—

Then Test Loads on Dumbbell Reverse Lunges and get set for the workout.

“Senna” (5 Rounds for reps)

20:00 EMOM

minute 1: 3 Touch and Go Power Snatches

minute 2: 12 Dual Dumbbell Reverse Lunges

minute 3: – Max Bar Facing Burpees

minute 4: Rest

Dumbbells: 2 x 50/35lb, 22.5/15kg

Power Snatch: Starting @ 60% and increase each set

*Score as reps, put load for power snatch in notes
Score: Total Bar-Facing Burpees Completed

Goal: 12-15 Burpees each round

Stimulus: Weightlifting under fatigue + stamina test with high-volume burpees

RPE: 8–9/10

Primary Objective: Move technically sound on the snatches and get to a heavy triple for the day

Secondary Objective: Maintain efficient and consistent reps on the bar facing burpees.

[Senna: Levels] (5 Rounds for reps)

Level 2:

Singles on Snatches

35/25lb, 15/12kg

—

Level 1:

5 Hang Power Snatch

25/15lb, 12/7kg

—

Masters 55+

Singles on Snatches

30/20lb, 14/9kg

—

Comp:

Dumbbells: 70/50lb, 32/22.5kg

—

Travel / Hotel:

20:00 EMOM

minute 1: 10 Dumbbell Snatch

minute 2: 12 Dual Dumbbell Reverse Lunges

minute 3: – Max Lateral Burpees over Dumbbells

minute 4: Rest

Mobility (Checkmark)

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

3 Sets: For Quality

Snatch Pull Complex*

:30 Wall Sit March

Snatch Pull Complex:

Pause Snatch Pull + Low Hang Snatch Pull + High Hang Snatch Pull

4 Sets x 2+2+2 @ 90-95%

Pause Snatch Pull @ 2in Below the Knee

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

We'd love to hear from you!
The contact form is the best way to quickly get in touch. If you’d like to stop by the box, please visit our schedule page to make we’re in before you stop by.

‪(347) 352-7154‬

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 766-1049‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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