WOD – Thu, Aug 21
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!
CrossFit East River – WOD
Warm-Up:
General Prep:
2:00 Cardio Choice
–
2 Sets
10 PVC Pipe Passthroughs
10 PVC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
2 Wall Walks + 10 sec Wall Facing Handstand Hold
:30 Jump Rope
Snatch Primer
w/PVC
3 Dip Shrug High Pull
3 High Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance
–
w/empty barbell
3 Dip Shrug High Pull
3 High Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance
2 x 3 Position Power Snatch (Hang + Low Hang + Floor)
Power Snatch (Every 90 seconds x 10 Sets
2 Snatch Pulls
1 Power Snatch
-rest :15-
1 Power Snatch
4 Sets @ 70-80%
3 Sets @ 80+%
3 Sets @ 85%
% is Based on 1RM Power Snatch)
Level 1:
2 Segmented Snatch Grip Deadlifts + 2-3 Hang Power Snatch
*Focus here is developing positional awareness and then learning how to transfer power and speed through the hips, keeping the bar close on the turnover .
“Salt Burn” (AMRAP – Rounds and Reps)
10:00 AMRAP
5 Strict Handstand Push-Ups
5 Power Snatch
25 Double Unders
Barbell: (115/75lb, 52/35kg)
Goal: 5–7+ rounds
Score: Rounds + Reps
RPE: 8/10
Stimulus: Barbell Cycling and Upper Body Interference
Primary Objective: Maintain consistent, composed sets on strict gymnastics while holding smooth barbell cycling.
Secondary Objective: Avoid missed reps and maintain flow between transitions, especially on jump rope.
[Salt Burn: Levels] (AMRAP – Rounds and Reps)
Level 2:
5 Box Pike Handstand Push-Ups (Feet)
5 Power Snatch (95/65lb, 43/29kg)
25 Double Unders or 40 Single Under
Level 1:
5 Dumbbell Push Press (2 x 25/15lb) or 5 Box Pike Handstand Push-Ups (Knees)
5 Hang Power Snatch (45/35lb bar)
35 Single Unders
Masters 55+:
5 Box Handstand Push-Ups or Seated DB Press @ 30/20lb, 14/9kg
5 Power Snatch (95/65lb, 43/29kg)
25 Double Unders or 40 Single Unders
Competitor:
Barbell: 155/105lb, 70/48kg
Travel/ Hotel:
5 Strict Handstand Push-Ups
10 Alternating Dumbbell Snatch (50/35lb, 22.5/15kg)
25 Double Unders 25 Lateral Hops
Mobility (Checkmark)
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)
5 Sets: For Quality
:30 Wall Facing Handstand Hold
10/10 Single Arm Dumbbell Row
:30 Weighted Sorenson Hold