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WOD – Fri, Aug 8

August 8, 2025Uncategorized

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CrossFit East River – WOD

Body Heat & Mobility Flow

400m Run

: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

—

Then load to starting weights on the barbell

Snatch (Every 2:00 x 8 Sets
1 Snatch
Building from ~60-65% to a 1RM for the day
)

Can be Squat or Power, but suggestion is a Squat Snatch

Goal is to hit 102-105% of 1RM Snatch for the day to establish a new 1RM

Focus: Stay over the bar and be patient. It doesn’t have to feel light off the floor in order to hit a new 1RM. You just have to be fast at the hips.

Modifications

Level 1 : Perform 3 Power Snatches + 1 Overhead Squat working to develop form and control.

Helena (Time)

3 Rounds for time of:
400m Run
12 Bar Muscle-Ups
21 Dumbbell Snatches (50#/35#)
Dumbbell: 50/35lb, 22.5/15kg

Goal: 9:00–13:00

Time Cap: 15:00

Stimulus: High-Skill Conditioning / Grip + Pulling Stamina

RPE: 8.5/10

Primary Objective: Complete each round in under 4:00 while maintaining bar muscle-up consistency

Secondary Objective: Use snatches as the reset—stay unbroken or quick controlled sets

[Helena: Levels] (Time)

Level 2:

3 Rounds for Time

400m Run

12 Chest to Bar Pull-Ups

21 Dumbbell Snatches

Dumbbell 35/25lb, 15/12kg

Level 1:

400m Run

12 Jumping Pull-Ups

21 Dumbbell Snatches

Dumbbell: 25/15lb, 12/7kg

Masters 55+:

3 Rounds for Time

400m Run

12 Pull-Ups

21 Dumbbell Snatches

Dumbbell: 30/20lb, 14/9kg

Competitor:

As prescribed

Travel / Hotel:

3 Rounds for Time

400m Run

12 Burpee Pull-Ups

21 DB Snatches 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Optional Accessories (Checkmark)

4 Sets: for Quality

:15-:20 Ring Support Hold

18 Dual Kettlebell Gorilla Rows

30 Russian Twists (Over and Back = 1 Rep)

Check us out on Instagram @BeastRiver

[wp_my_instagram username=”beastriver” limit=”6″ layout=”6″ size=”thumbnail” link=””]

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BARBELLS AND BURPEES

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‪(347) 352-7154‬

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 766-1049‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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