WOD – Mon, Dec 15
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 Flow (Checkmark)
General Prep
2:00 Cardio Choice
–
2 Sets: For Quality
5/5 Worlds Greatest Stretch
5/5 Thoracic Bridges
5 Inchworm Push-Ups
10 Down Dog Toe Touches
5 No Jump Burpees
10 Alternating Box Step-Ups
5 Box Jumps
Specific
2 Sets:
3 Position Power Snatch (Empty Barbell)
– High Hang + Hang + Low Hang
2 Sets
8 Scapular Pull-Ups
8 Ring Rows
4 Burpee Box Jump Overs
Final Set-Up
Set-Up Station for Pull-Up modifications and Get Boxes Set-Up for the Burpee Box Jump Stations. Set Lanes and make sure athletes know the flow of the day before starting the clock and letting athletes start to build loads on the 1RM Power Snatch
Benchmark Testing
Test 1: 0:00-12:00
1RM Power Snatch
12:00 – 15:00
Rest
Test 2: 15:00 – 16:00
Max Unbroken Strict Pull-Ups
Rest 16:00 – 20:00
Test 3: 20:00 – 27:00
For Time:
50 Burpee Box Jump Overs
*7 minute Cap
Box Height: 24/20in
Time Domain: 28 minutes total
Three separate benchmark tests
Stimulus:
Test 1: Speed Strength and Coordination
Test 2: Strict Pull-Up / Gymnastics Strength
Test 3: High-Power Output and Capacity Conditioning
RPE: 10/10 Benchmark Testing Day
Primary Objective: 1RM Power Snatch / PR on Unbroken Strict Pull-Ups / Burpee Box Jump Overs in under 6:00
Secondary Objective: Complete each set of 10 Burpee Box Jump Overs on a similar pace
Power Snatch (Test 1: 0:00-12:00
1RM Power Snatch)
Pull-ups (Test 2: 15:00 – 16:00
Max Unbroken Strict Pull-Ups)
Burpee Box Jump Overs (Time)
Test 3: 20:00 – 27:00
For Time:
50 Burpee Box Jump Overs
*7 minute Cap
Box Height: 24/20in
[Benchmark Testing: L2, L1, & Masters 55+] (Checkmark)
Level 2:
A) 1RM Power Snatch
B) 1:00 Max Strict Pull-Ups
C) 50 Burpee Box Jump Overs 24/20in
—
Level 1:
A) 5RM Hang Power Snatch
B) 1:00 Max Banded Strict Pull-Ups
C) 35 Burpee Box Step Overs 24/20in
—
Masters 55+
A) 1RM Power Snatch
B) 1:00 Max Strict Pull-Ups
C) 40 Burpee Box Jump Overs 24/20in
Record scores above.
[Benchmark Testing: Competitor & Travel] (Checkmark)
Competitor:
As prescribed
—
Travel / Hotel:
A) Every 2:00 x 5 Sets
8 Alternating Dumbbell Snatch, For Load
B) Max Unbroken Strict Pull-Ups
C) For Time: 100 Burpees
Record scores above.
Mobility (Checkmark)
1:00/1:00 Tall Dragon Stretch
1:00/1:00 Scorpion Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
3 Sets
4 Dragon Flags
8-10 Cuban Rotations
10/10 Tall Kneeling Paloff Press