WOD – Fri, Jun 20
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We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
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CrossFit East River – WOD
Body Heat & Mobility Flow
1:00 Cardio Choice
:20/:20 World’s Greatest Stretch
10 Arm Circles Forward & Backward
10 Air Squats
:20 Hanging Dead Hang or Scap Pull-Up Hold
:30 Wrist & Forearm Stretch (on floor)
General Prep
2 Sets:
4 Burpees
6/6 Dumbbell Hang Muscle Snatch
8 Scapular Pull-Ups + 8 Bar Kip Swings
10 Barbell Overhead Squats
Specific Barbell Primer
2 Sets w/ Empty Barbell
3 Position Muscle Snatch
3 Position Power Snatch
3 Position Squat Snatch
Snatch (3 Position Snatch
High Hang + Hang + Floor
Every 90 seconds x 8 Sets
1+1+1
*Can drop the bar on the 3rd rep when lifting from the floor.
*These are ideally all performed as a squat snatch. )
–
Looking to start at 60% and keep the majority of the sets between 65-75%
Do not exceed 80% today
Stimulus: Technique / Speed Strength and Power
Cues:
For the high hang, really work on a vertical dip and drive through the bar with a strong finish. We will be looking to accelerate up and through the bar with a quick turnover into the catch. This is the limiter of the complex and will dictate the load for the rest of the lifts.
For the hang snatch, focus on staying over the bar at the knee and loading the hamstrings before coming back to the hip and through extension.
Put it together from the floor with a strong drive through the floor, acceleration past the knee, and violent vertical extension through the hip.
Modifications:
We can look to keep this as a 3 pos power snatch + overhead squat to work on dynamic positions without catching dynamically in the Overhead Squat.
“Player’s Ball” (Time)
4 Sets: For Time
15 Pull-Ups
5 Devils Press
Rest 1:00 b/t sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Goal: 1:15–2:00 per set / Total Time: 7-11min
Time Cap: 12min
Stimulus: Grip Fatigue Management / Upper Body Interference
RPE: 8.5/10
Primary Objective: Keep Pull-Ups fast and controlled, ideally unbroken
Secondary Objective: Maintain sharp mechanics on Devil’s Press despite fatigue
[Player’s Ball: Levels} (Time)
Level 2:
4 Sets: For Time
12 Pull-Ups
5 Devils Press
Rest 1:00 b/t sets
Dumbbells: 2 x 35/25lb, 15/12kg
Level 1:
4 Sets: For Time
9 Banded Strict Pull-Ups
5 Devils Press
Rest 1:00 b/t sets
Dumbbells: 2 x 25/15lb, 12/7kg
Masters 55+:
4 Sets: For Time
12 Pull-Ups
5 Devils Press
Rest 1:00 b/t sets
Dumbbells: 2 x 30/20lb, 14/9kg
Competitor:
4 Sets: For Time
15 Chest to Bar Pull-Ups
7 Devils Press
Rest 1:00 b/t sets
Dumbbells: 2 x 50/35lb, 22.5/15kg
Travel / Hotel:
As prescribed
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)
Part A)
Banded Snatch Pulls
4 x 4 @ 85% of 1RM Snatch
*These pulls will not be touch and go. Reset on the floor for each rep.
Part B)
4 Sets: For Quality
10-12 Ring Bicep Curls
10-12 Ring Tricep Extensions
12-15 Banded Face Pulls