WOD – Wed, Mar 11
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!
Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!
CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets:
20 Lateral Line Hops
10 Alt Skater Hops
10 Banded Pass-Throughs (wide to narrow grip)
10 Banded Pull-Aparts
10 Cossack Squats
8 Prone Swimmers
5 Broad Jumps (focus on soft, controlled single leg landing)
Specific Barbell Prep / Empty to Light Barbell
2-3 Sets:
3 Position Snatch High Pull (High Hang + Hang + Mid-Shin)
3 High Hang Muscle Snatch
3 Snatch Balance to Power Position
3 Position Power Snatch (High Hang + Hang + Mid-Shin).
Specific Plyo Primer / Before Starting Sets
2 Controlled Sets:
3 Box Jumps to Single Leg Landing (right foot)
3 Box Jumps to Single Leg Landing (left foot)
2-3 Power Snatches @ opening load
Use this to confirm box height and dial in the single leg landing before the clock starts. Land soft, absorb through the hip, and stay balanced before stepping down.
Weightlifting + Plyo Day (10 Rounds for weight)
Power Snatch
Every 2:00 x 10 Sets
Set 1: 5 Reps
Set 2: 4 Reps
Set 3: 3 Reps
Set 4: 2 Reps
Set 5: 1 Rep
*Then repeat sequence starting at 5 again
Add 4 Box Jumps to Single Leg Leg after each set (alt which foot lands on the box on each rep) challenge box height that you can safely and effectively do.
*Not TnG Reps
Starting @ 90-95% of 5RM from 2 weeks ago and increasing on every set building to a heavy single today with the focus of ending with the heaviest load on the second round through this.
The goal today is to start at 90% of your 5RM Power Snatch from a couple weeks ago and increase loads on each set, building to something heavy for each set. These are meant to be quality quick singles on each and every set with the second go through of the 5-4-3-2-1 heavier than the first time through the sequence.
[Weightlifting + Plyo Day: Level 2, Lever 1, & Masters 55+] (10 Rounds for weight)
Level 2:
As prescribed
—
Level 1:
Hang Power Snatch for 3 Reps each set.
Focus on quality mechanics from the knee through the hip with a close, aggressive turnover into the catch.
Combine with traditional Box Jumps to a safe and consistent height.
—
Masters 55+ :
As prescribed
[Weightlifting + Plyo Day: Competitor & Travel] (10 Rounds for weight)
Comp :
As prescribed
—
Hotel / Travel:
Alt Dumbbell Snatch
Every 2:00 x 10 Sets
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Rep
*Then repeat sequence starting at 10 again
Increasing loads
Sub Broad Jump to Single Leg Land or Ice Skater Jumps + Stick the Landing for Box Jump to Single Leg Land.
Mobility (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00/:100 Scorpion Stretch
1:00 Child’s Pose
Optional Accessories (Checkmark)
For Quality
4 Sets:
50/50ft (15/15m) Mixed Rack + Overhead Carry (Kettlebell)
8-10 Seated Banded Cuban Rotation and Press