WOD – Mon, Sep 22

September 17, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

Body Heat and Mobility

400m Run

:30/:30 World’s Greatest Stretch

5/5 Open Book Thoracic Rotations

:20 Wrist Circles (each direction)

–

General Warm-Up

2 Sets: For Quality

10 PVC Pipe Passthroughs

10 VC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

8 Dumbbell Hang Snatch @ Warm-Up Loads

10 Down Dog Calf Gas Pedals

–

Barbell Primer

3 Sets: Building loads to starting weight

3 Snatch Grip Push Press

2 Snatch Grip Push Jerk

1 Snatch Grip Split Jerk

3 Overhead Squats with Pause on Final Rep

Overhead Squat (Weightlifting Variable Reps & Sets)

Modifications and/or Substitutions:

– Look to adjust the rep range slightly to 3 reps each set and reduce loading as the primary adjustment. Then for those with limited shoulder mobility the next

“Helanasty” (Time)

3 Rounds for Time:

21 Alternating Dumbbell Snatch

400m Run

12 Overhead Squats

Dumbbell: 50/35lb (22/15kg)

Barbell: 115/75 lb (52/34kg)

*Originally Programmed on October 2nd, 2023
Time Cap: 15:00

Goal Time: 9:00–13:00

Stimulus: High-End Aerobic + Muscular Stamina

RPE: 9/10

Primary Objective: Complete each round in under 4:00 minutes

Secondary Objective: Looking to complete all movements unbroken

[Helenasty: Levels] (Time)

Level 2:

3 Rounds for Time:

21 Alternating Dumbbell Snatch

400m Run

12 Overhead Squats

Dumbbell: 35/25lb, 15/12kg

Barbell: 95/65lb, 43/30kg

–

Level 1:

3 Rounds for Time:

21 Alternating Dumbbell Hang Snatch

400m Run

12 Dumbbell Goblet Squats

Dumbbell: 30/20lb, 14/9kg

–

Masters 55+:

3 Rounds for Time:

21 Alternating Dumbbell Snatch

400m Run

12 Overhead Squats

Dumbbell: 30/20lb, 14/9kg

Barbell: 75/55lb, 34/25kg

–

Competitor:

Dumbbell: 70/50lb, 32/22.5k

Barbell: 135/95lb, 61/43kg

–

Hotel / Travel:

3 Rounds for Time:

21 Alternating Dumbbell Snatch

400m Run

12 Single Arm Dumbbell Overhead Squats

Dumbbell: 50/35lb (22/15kg)

Mobility (Checkmark)

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories (Checkmark)

4 Sets: For Quality

100ft (30m) Dual Kettlebell Overhead Carry

8/8 Goblet Crossover Step-Ups

Box Height: 20in

Kettlebells: Choice on Loads