WOD – Mon, Dec 29
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)
eneral Prep
2 Sets: For Quality
4/4 World’s Greatest Stretch (Slow and Deliberate)
8/8 Single Arm Dumbbell Upright Row
10 Alternating Goblet Cossack Squats
8 Scapular Push-Ups
6/6 Single Arm Ring Rows
6 Med Ball Squats + 6 Med Ball Press
Barbell Prep for Back Squats
10 Empty Barbell Back Squats
5 Back Squats @ 40-45%
5 Back Squats @ 45-50%
3 Back Squats @ 50-55%
3 Back Squats @ 55-60%
Then Put Working Loads on the Bar
Workout Prep and Primer After Back Squats
Build to working loads on Dumbbell Snatch + Perform 6-8 Wall Balls going over form and points of performance.
6-8 Bar Kip Swings
3-4 Jumping Pull-Up with Smooth Eccentric or 8-10 Ring Rows
–
Go Over Kipping and Butterfly Pull-Ups
–
@ Working loads and Pace Perform 1 set of …
6 Wall Balls
4 Pull-Ups
4 Alternating Dumbbell Snatch
Back Squat (Every 2:30 x 4 Sets
8 Reps @ 65%
% is Based on 1RM Back Squat)
Score = Load
Modifications:
– For Back Pain: Scale to a Reverse Lunge or Split Squat
– For Knee Pain: Scale to a Box Squat or Barbell Hip Thrust
Level 1 / Beginner Athletes: As prescribed, 8 Reps @ 6-7 RPE
“The Reset Button” (7 Rounds for time)
For Time:
Every 2:15 x 7 Sets
12 Wall Balls
10 Pull-Ups
8 Alternating Dumbbell Snatch
Dumbbell: 50/35lb, 22.5/15kg
Wall Balls: 20/14lb, 9/6kg, 10/9ft
Score = Average Time / Set
Goal: 1:15-1:35/Set
Stimulus: Muscular Endurance and Stamina
RPE: 8/10
Primary Objective: Unbroken Sets
Secondary Objective: Consistency across all sets
[The Reset Button: L2, L1, & Masters 55+] (7 Rounds for time)
Level 2:
Every 2:15 x 7 Sets
10 Wall Balls
8 Pull-Ups
8 Alternating Dumbbell Snatch
Dumbbell: 35/25lb, 15/12kg
Wall Balls: 20/14lb, 9/6kg, 10/9ft
—
Level 1:
Every 2:15 x 7 Sets
10 Wall Balls
8 Pull-Ups
8 Alternating Dumbbell Hang Snatch
Dumbbell: 25/15lb, 12/7kg
Wall Balls: 14/10lb, 6/4kg
—
Masters 55+:
Every 2:15 x 7 Sets
12 Wall Balls
6/4 Strict Pull-Ups
8 Alternating Dumbbell Snatch
Dumbbell: 30/20lb, 14/9kg
Wall Balls: 14/10lb, 6/4kg
[The Reset Button: Competitor & Travel] (7 Rounds for time)
Competitor:
Every 2:15 x 7 Sets
12 Wall Balls
10 Chest to Bar Pull-Ups
8 Alternating Dumbbell Snatch
Dumbbell: 70/50lb, 32/22.5kg
Wall Balls: 30/20lb, 14/9kg, 10/9ft
—
Travel / Hotel:
For Time:
Every 2:15 x 7 Sets
16 Air Squats
6/4 Strict Pull-Ups
8 Alternating Dumbbell Snatch
Dumbbell: 50/35lb, 22.5/15kg
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)
For Quality
4 Sets:
10/10 Side Lying Dumbbell External Rotations
12 Incline Bench Chest Supported Dumbbell Rows
10 Goblet Cossack Squats