WOD – Sun, Feb 23

February 23, 2025Uncategorized

CrossFit East River – WOD

General + Specific Movement Prep (10-15minutes)

3:00 Cardio Choice

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2 Sets:

10 Bootstrap Squats

10 PVC Pass Throughs

5/5 PVC Pipe Around the Worlds

:20/:20 second Standing PVC Pipe Prayer Stretch

10 Alternating Scorpions

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2 Sets: For Quality

1-2 Wall Walks + 10-15 second Nose to Wall Handstand Hold

5 Hang Muscle Snatch / Hang Power Snatch (Round 2)

10 Wall Ball Squats / 10 Wall Balls (Rounds 2)

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Then Spend 5 minutes going over some different progressions to practice in the skill gymnastics piece

Gymnastics (8 Rounds for reps)

8:00 EMOM

– 10-20 second Handstand Hold

*Freestanding or Wall Supported
1 sec = 1 rep

“Big Rip” (Time)

For Time

42 Wall Balls

21 Hang Power Snatch

30 Wall Balls

15 Hang Power Snatch

18 Wall Balls

9 Hang Power Snatch

Barbell: 95/65lb, 43/30kg

Wall Ball: 20/14lb, 9/6kg, 10/9ft
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Goal Time: 7-12 minutes depending on proficiency with cycling the barbell and wall ball efficiency.

Stimulus: This is a moderate to high-intensity sprint-style workout that challenges both leg endurance and grip fatigue .

RPE: 8/10

Primary Objective: Move through the wall balls efficiently and maintain good breathing to avoid excessive fatigue before hitting the barbell. Cycle the hang power snatches effectively, minimizing extra rest time.

Secondary Objective: Limit transition time between movements—quickly reset and go. Avoid excessive breakdown in sets—find a sustainable rep scheme without reaching failure.

[Big Rip: Levels] (Time)

Level 2:

42 Wall Balls

21 Hang Power Snatch

30 Wall Balls

15 Hang Power Snatch

18 Wall Balls

9 Hang Power Snatch

Barbell: 75/55lb, 34/25kg

Wall Ball: 20/14lb, 9/6kg

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Level 1:

42 Wall Balls

21 Hang Power Snatch

30 Wall Balls

15 Hang Power Snatch

18 Wall Balls

9 Hang Power Snatch

Barbell: 45/35lb, 20/15kg

Wall Ball: 14/10lb, 6/4kg

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Competitor / Rx+:

Day Off or As prescribed

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Masters 55+:

42 Wall Balls

21 Hang Power Snatch

30 Wall Balls

15 Hang Power Snatch

18 Wall Balls

9 Hang Power Snatch

Barbell: 65/45lb, 30/20kg

Wall Ball: 14/10lb, 6/4kg

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Big Class:

As prescribed

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Travel / Hotel Gym:

For Time

42-30-18

Air Squat

Alternating Dumbbell Hang Snatch

Dumbbell 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

4 Sets: For Load

100ft (30m) Sandbag Bear Hug Carry

100ft (30m) Farmers Carry

100ft (30m) Sled Push

100ft (30m) Reverse Sled Drag

Rest as needed b/t sets and exercises