WOD – Mon, Jul 13
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CrossFit East River – WOD
Warm-Up
2:00 Cardio Choice
–
10 PVC Pass-throughs
10/10 PVC Around the Worlds
:15/:15 PVC
Standing PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
10 Arms Only Row
10 Body and Arms Only Row
10 Legs and Body Only Row
10 Full Body Row
–
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance
–
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
–
Then build to 75% (Starting Loads)
Snatch (Every 2:00 x 5 Sets
1 Power Snatch + 2 Squat Snatches
)
-Build from 75% of 1RM Snatch to a heavy single complex for the day. Reps are not touch-and-go; athletes reset fully between each rep of the complex.
-Focus on the leg drive on each and every rep, as well as a quality turnover and strong receiving position.
Modifications:
Level 1: Every 2:00 x 5 Sets, 3 Hang Power Snatch + 3 Overhead Squats at a moderate, consistent load between 60-70%
Hotel Gym / Travel: Every 2:00 x 5 Sets, 8-10 Alt Dumbbell Snatch
Primer
Adjust to working loads on the barbell, then build to working intensity with the following.
:40 Row @ 8/10 RPE
8 Overhead Squats
:30 Row @ 8.5/10 RPE
6 Overhead Squats
:20 Row @ 9/10 RPE
Use this to confirm barbell load and row pacing before “Collateral” begins.
“Collateral” (3 Rounds for reps)
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Score = Total Reps (Calories + Overhead Squat Reps)
Barbell: 95/65lb (43/30kg)
Goals: Row: 20/16+ Cals per Minute, OHS: 20+ Reps per Minute
Stimulus: Glycolytic / VO2 Max
RPE: 9.5/10
Primary Objective: Go near-maximal on every work minute across all three rounds of each station, trusting the built-in rest to allow full recovery before the next effort.
Secondary Objective: Consistency across sets.
Workout Strategy
“Collateral” is a short, high-intensity interval couplet designed to be uncomfortable on every single work minute. The row minute should be a near-maximal sprint from the moment the clock ticks over; drive hard through the legs, connect the body swing, and finish clean through the handle. On the overhead squat minutes, the barbell is light enough to cycle quickly, but the the legs and lungs will feel it. Lock in, keep the chest up, and breathe at the top of each rep. Athletes who let the torso collapse forward or the elbows soften under fatigue will lose reps and risk position. In round three of each station, push harder than round two, not easier. That is where the score is made.
Modifications / Adjustments
Overhead Squat: Reduce load before modifying the movement / Front Squat / Goblet Squat / Overhead Lunges
Row: Bike (any format) / Ski Erg / Max Shuttle Runs
[Collateral: Levels] (4 Rounds for reps)
Level 2:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 75/55lb (34/25kg)
Level 1:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 45/35lb (20/16kg) or PVC; sub Front Squats or Goblet Squats if overhead position is not stable
Masters 55+:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 75/55lb (34/25kg)
Competitor:
12:00 EMOM
Minute 1: Max Calorie Row
Minute 2: Rest
Minute 3: Max Overhead Squats
Minute 4: Rest
Barbell: 135/95lb (61/43kg)
Hotel Gym / Travel:
12:00 EMOM
Minute 1: Max Calorie Machine or Distance Run
Minute 2: Rest
Minute 3: Max Single Dumbbell Overhead Squats
Minute 4: Rest
Dumbbells: 1 x 50/35lb, (22.5/15kg)
PRVN Reset (No Measure)
For Quality:
3-4 Sets
6/6 Quadruped T-Spine Rotation w/ Reach
:45/side Half-Kneeling Hip Flexor w/ Glute Set + Overhead Reach
8 Wall Slides w/ Lift-Off
:45 Child’s Pose w/ Side Bend
Intent: Restore thoracic rotation and shoulder mechanics while opening hip flexors.
Notes:
T-Spine – Rotate slowly, reach long / Exhale into end range / Eyes follow hand
Half Kneeling Hip – Light posterior pelvic tilt / Ribs down, reach tall / Controlled breathing
Wall Slides – Slow tempo, pause 2s at top / Maintain rib position / Quality over reps
Childs Pose – Walk hands side to side / Breathe into lats / Relax neck and shoulders
Optional Accessories (Checkmark)
For Quality:
3 Sets:
40 Russian Twists (20/20)
20 Rotational Medball Slams (10/10)
3 x 10/10 Kettlebell Side Bend
Use a moderate load for both the bends and twists; focus on explosive drives into the ground over load for the medball slams.