WOD – Sat, Dec 6
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep + Specific Prep and Flow
200m Run
10 PVC Pipe Passthroughs
8/8 PVC Pipe Around the Worlds
:10/:10 PVC Pipe Prayer Stretch
–
Empty Barbell
2 Sets:
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Hang Power Snatch
10 Alternating V-Ups or V-Ups
–
10 Bar Kip Swings
5 Strict Knees to Chest
10 Russian Kettlebell Swings
5 American Kettlebell Swings
–
Build to Working Loads on Power Snatch
–
3-5 Toes to Bar or Variation
2-3 Power Snatch @ Working Loads
8 American Kettlebell Swings at Working Weights
“In Step” (Time)
5 Rounds for Time
800m Run (Together)
20 Toes to Bar
10 Power Snatch
20 American Kettlebell Swings
Barbell: 135/95lb, 61/43kg
Kettlebell Swing: 53/35lb, 24/16kg
Flow: Run together and split the rest of the work evenly. This will mean that the runs are done as a group and then once inside the gym, athletes will look to break up the toes to bar into 10 for each partner, the Power Snatch into 5s for each partner, then another 10 each on the Kettlebell Swings. Partners can switch as often as they need on sets.
Score = Time
Time Domain: 30–40 minutes
Time Cap: 40 minutes
Stimulus: Sustained aerobic base work with shared gymnastic and barbell stamina
RPE: 8/10
Primary Objective: Run together at a consistent, conversation-paced effort that supports repeatability
Secondary Objective: Smooth, even work splits inside—minimize transitions and avoid dropping the bar over-repeated singles
[In Step: L2, L1, & Masters 55+] (Time)
Level 2:
800m Run together
20 Toes to Bar
10 Power Snatch
20 American Kettlebell Swings
Barbell: 115/75lb, 52/34kg
Kettlebell: 44/26lb, 20/12kg
—
Level 1:
600m Run together
20 Kipping Knees to Chest
10 Hang Power Snatch
20 Kettlebell Russian Swings
Barbell: 65/45lb, 29/20kg
Kettlebell: 35/18lb, 16/8kg
—
Masters 55+:
800m Run together
20 Knees to Chest
10 Power Snatch
20 Russian Kettlebell Swings
Barbell: 95/65lb, 43/30kg
Kettlebell: 44/26lb, 20/12kg
[In Step: Competitor & Travel] (Time)
Competitor:
Solo as Prescribed
or
Partner Version: High Loads
Barbell 155/105lb, 70/48kg
Kettlebell 70/53lb, 32/24kg
—
Travel / Hotel: Solo
5 Rounds
800m Treadmill Run
20 V-Ups
10 Alternating Dumbbell Snatch
10 Dual Dumbbell Deadlifts
DB: 50/35lb, 22.5/15kg
Mobility (Checkmark)
1:00/1:00 Elevated Pigeon Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
For Quality
3 Sets:
15/15 Side Lying Dumbbell External Rotations
:30 Hollow Hold
:30/:30 Side Plank