WOD – Wed, Dec 17
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets: For Quality
1:00 Row (:30 easy, :20 sec Moderate, :10 sec Hard)
5 Inchworm Push-Ups
20 Plank Shoulder Taps
15 Banded Good Mornings
10/10 Single Leg Glute Bridges
Specific Workout Prep
Take 6-10 minutes to build working loads for Snatches, Power Cleans and Deadlifts.
Practice cycling reps and quick singles as you build loads, depending on your strategy for the workout.
*Suggested Prep
Empty Barbell
5 Deadlifts
5 Hang Power Cleans
5 Power Cleans
– Add Loads –
3 Deadlifts
3 Power Snatch @ Working Weights
3 Power Cleans
– Add Loads –
3 Deadlifts
3 Power Cleans @ Working Weights
– Add Loads
3 Deadlifts @ Working Weights
–
2 x 3 Reps of Wall Walks, Practicing Efficiency and Speed up and down the wall. Go over movement standards and make sure your feet move first before your hands. Then on the way down make sure your hands touch the line before our feet come down back to the starting position.
Workout Primer (Checkmark)
1 Wall Walks
10 Calorie Row (6 Moderate + 4 Hard)
1 Wall Walk
6 Deadlifts
1 Wall Walk
4 Power Cleans
1 Wall Walks
2 Power Snatch
1 Wall Walk
5 Calorie Row Hard
–
Take 5:00 minutes then tackle the workout.
Open 25.3 (Time)
For Time:
5 Wall Walks
50-Calorie Row
5 Wall Walks
25 Deadlifts
5 Wall Walks
25 Cleans
5 Wall Walks
25 Snatches
5 Wall Walks
50-Calorie Row
Score = Time
Time Cap = 20:00
Loads:
Women:
Deadlift: 155lb, 70kg
Clean: 85lb, 38kg
Snatch: 65lb, 29kg
Men:
Deadlift: 225lb, 102kg
Clean: 135lb, 61kg
Snatch: 95lb, 43kg
Wall Walk to 10in From the Wall
Score = Time
Time Domain: 12–20 minutes
Time Cap: 20 minutes
Stimulus: Mixed-modality stamina with shoulder endurance, posterior chain fatigue, and high aerobic demand / chipper
RPE: 9.5/10, Test Workout
Primary Objective: Hold strong, repeatable wall walk technique without excessive rest between reps. This is where the most time will be eaten up today.
Secondary Objective: Break barbell sets smartly to avoid major blow-ups on the snatches and final row
[Open 25.3: L2, L1, & Masters 55+] (Time)
Level 2:
5 Wall Walks
40-Calorie Row
5 Wall Walks
25 Deadlifts (185/125lb, 84/57kg)
5 Wall Walks
25 Cleans (95/65lb, 43/30kg)
5 Wall Walks
25 Snatches (75/55lb, 34/25kg)
5 Wall Walks
40-Calorie Row
Wall Walk to 10in From the Wall
—
Level 1:
4 Wall Walks
30-Calorie Row
4 Wall Walks
20 Deadlifts (115/75lb, 52/34kg)
4 Wall Walks
20 Hang Power Cleans (75/55lb, 34/25kg)
4 Wall Walks
20 Hang Power Snatches (45/35lb, 20/15kg)
4 Wall Walks
30-Calorie Row
Wall Walks to 30in from the Wall
—
Masters 55:
5 Wall Walks
40-Calorie Row
5 Wall Walks
25 Deadlifts (185/125lb, 84/57kg)
5 Wall Walks
25 Cleans (95/65lb, 43/30kg)
5 Wall Walks
25 Snatches (75/55lb, 34/25kg)
5 Wall Walks
40-Calorie Row
Wall Walk to 20in From the Wall
[Open 25.3: Competitor & Travel] (Time)
Competitor:
As Prescribed
—
Travel / Hotel :
5 Wall Walks
500m Run
5 Wall Walks
25 Dual Dumbbell Deadlifts (70/50lb, 32/22.5kg)
5 Wall Walks
25 Dual Dumbbell Cleans (50/35lb, 22.5/15kg)
5 Wall Walks
25 Dual Dumbbell Snatches (35/25lb, 15/12kg)
5 Wall Walks
500m Run
Wall Walk to 10in From the Wall
Mobility (Checkmark)
PRVN Mobility #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
3 Sets: For Quality
12 Dumbbell Sorenson Rows
:15/:15 Side Star Plank
:15/:15 Copenhagen Plank