WOD – Fri, Feb 13

February 8, 2026Uncategorized

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Mobility Prep and Activation

2:00 Cardio Choice

:30/:30 World’s Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

General Prep

2 Sets: For Quality

6 Romanian Dealifts

6 Tall Muscle Cleans

8 Bradford Press with Lockout

3 Front Squats

3 Push Press

3 Thrusters

10 Deep Lunge Mountain Climbers

Specific Barbell Prep and Primer (Checkmark)

Specific Barbell Prep and Primer

w/ light loads on the barbell

2 Sets

Clean Lift Off

Slow Pull Power Clean

Low Hang Power Clean (Below Knee)

Power Clean

–

3 Sets x 2.2 Tng Power Cleans

Build to Starting Weights on Power Cleans

Power Clean (Weightlifting Variable Reps & Sets)

“Full Send Valentine” (AMRAP – Rounds and Reps)

7:00 AMRAP

7 Power Cleans

7 Thrusters

7 Lateral Burpees over the Bar

Barbell: 95/65lb, 43/30kg
Goal: 4–6+ rounds

Stimulus: High-intensity barbell cycling with burpee interference under a short time constraint

RPE: 9/10

Primary Objective: Keep the barbell moving with efficient cycling and minimal pauses

Secondary Objective: Maintain smooth, consistent burpee pacing to avoid redlining

[Full Send Valentine: L2, L1, & Masters 55+] (Time)

Level 2:

7:00 AMRAP

7 Power Cleans

7 Thrusters

7 Lateral Burpees over the Bar

Barbell: 75/55lb, 34/25kg

—

Level 1:

7:00 AMRAP

7 Hang Power Cleans

7 Dumbbell Thrusters

7 Burpees

Barbell: 45/35lb, 20/15kg

Dumbbells: 2 x 25/15lb, 12/7kg

—

Masters 55+:

7:00 AMRAP

7 Low Hang Power Cleans

7 Thrusters

7 Lateral Burpees over the Bar

Barbell: 65/45lb, 30/20kg

[Full Send Valentine: Competitor & Travel] (Time)

Competitor:

7:00 AMRAP

7 Power Cleans

7 Thrusters

7 Lateral Burpees over the Bar

Barbell: 115/75lb, 52/34kg

—

Travel / Hotel:

7:00 AMRAP

7 Dual Dumbbell Power Cleans

7 Dual Dumbbell Thrusters

7 Lateral Burpees over Dumbbells

Dumbbell (s): 2 x 35/25lb, 15/12kg

Mobility (Checkmark)

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories (Checkmark)

3-4 Sets: For Quality

15 Barbell Hip Thrust + :15 Barbell Hip Thrust Hold, @ Light to Moderate Loads

6/6 Single Arm Kettlebell Z-Press