WOD – Mon, Feb 2
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. Reach out to Connor, Meg, or Becca to get added!
CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Warm-Up:
2:00 Cardio Choice
10 PVC Pipe Passthroughs
10 PVC Pipe Around the Worlds
:15/:15 Standing PVC Pipe Prayer Stretch
10 Bootstrap Squats
:15/:15 Active Scorpions
–
2 Sets
6 Scapular Pull-Ups
6 Bar Kip Swings
6 /6 Single Arm Rotational Ring Rows
6 Ring V-Outs
6 Bulgarian Ring Rows
Barbell Warm-Up
High Hang (Hip), Hang (Knee)
2-3 Reps @ Each Position
– Snatch Pull
– Snatch High Pull
– Muscle Snatch
– Power Snatch
– Snatch Balance to 2-4-6in Drop (Power Positions)
– Overhead Squat
Then Add Loads to the Floor
4 Sets: Building to 70%
1 Snatch Lift Off
1 Slow Pull Power Snatch
1 Overhead Squat
Power Snatch + Overhead Squat (Weight)
Every 1:30 x 6 Sets
3+1
Starting @ 70% of Power Snatch
Increase to heavy for the day
Comp + L3: Tng Power Snatch
L2 + Masters 55+: Quick Singles on Snatch
L1: 3 Hang Power Snatch
Modifications:
– Move to the Hang Power Snatch instead of Power Snatch from the Floor
– Adjust to Alt Dumbbell Snatch
– Pull Off Blocks
– Move to Power Cleans
Skill Progressions : Bar Muscle-Ups (Checkmark)
Spend 10-15 minutes Practicing Drills and Progressions
– Jumping Kip and Pull to Hips
– Banded Bar Muscle-Ups
– Box Bar Muscle-Up
– Bar Muscle-Up Hip Drive Drill
“The One” (10 Rounds for reps)
10:00 EMOM
Minute 1: 10 Overhead Squats
Minute 2: 4-6 Bar Muscle-Ups
Barbell @ 135/95lb, 61/43kg
Score =Total Reps Completed
Goal: Complete all overhead squat reps unbroken and hit consistent BMU numbers /sets each round
Stimulus: Shoulder stamina, midline control, and high-skill gymnastics under repeatable fatigue
RPE: 8/10
Primary Objective: Maintain technically sound overhead squat positions every round
Secondary Objective: Stay composed and efficient on bar muscle-ups without missed reps. Break into manageable sets and pick a number that is repeatable.
[The One: L2, L1, & Masters 55+] (AMRAP – Reps)
Level 2:
10:00 EMOM
Minute 1: 10 Overhead Squats
Minute 2: 4-6 Chest to Bar Pull-Ups
Barbell @ 95/65lb, 43/30kg
—
Level 1:
10:00 EMOM
Minute 1: 10 Goblet Squats
Minute 2: 6-8 Inverted Rows
Kettlebell: 53/35lb, 24/16in
—
Masters 55+:
10:00 EMOM
Minute 1: 10 Overhead Squats
Minute 2: -Big Unbroken Set of Strict Pull-Ups
Barbell @ 75/55lb, 34/25kg
[The One: Competitor & Travel] (Checkmark)
Competitor:
10:00 EMOM
Minute 1: 10 Overhead Squats
Minute 2: 6-8 Bar Muscle-Ups
Barbell @ 135/95lb, 61/43kg
—
Travel / Hotel:
10:00 EMOM
Minute 1: 5/5 Single Arm Overhead Squats
Minute 2: -Big Unbroken Set of Strict Pull-Ups
Load: Choice
Mobility (Checkmark)
1:00 Elevated Prayer Stretch
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00/1:00 Thread the Needle Stretch
Optional Accessories (Checkmark)
3 Sets: For Quality
12 Banded Face Pull to Cuban Press
10 Banded Thoracic Wall Slides
8-10 Ring V-Outs