WOD – Mon, Jan 5

December 31, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

–

2 Sets, For Quality

10 PVC Pipe Pass Throughs

10/10 PVC Pipe Around the World’s

8/ 8 Single KB Staggered Stance RD L

10 Goblet Squat

:30 Pause Goblet Squat Ankle Mobility

Specific Prep

3 Hang Muscle Snatch

3 Low Hang Power Snatch

3 Overhead Squats

3 Burpees

–

3 Low Hang Power Snatch

3 Overhead Squats

3 Hang Squat Snatch

3 Bar Facing Burpees

–

5 Overhead Squats

4 Hang Power Snatch

3 Hang Squat Snatch

Barbell Prep for Back Squats

5 Back Squats @ 40-45%

5 Back Squats @ 50-55%

3 Back Squats @ 60%

–

Then Load Working Weights on the Bar

Back Squat (Weightlifting Variable Reps & Sets)

This progression is the start of our progression towards our 5RM with the focus on developing good sustainable quality volume here at the front end of our cycle.

“Singularity” (Time)

For Time

3 Sets:

7 Overhead Squats

7 Bar Facing Burpees

5 Power Snatch

5 Bar Facing Burpees

3 Squat Snatch

3 Bar Facing Burpees

Rest 1:00 b/t sets

Barbell: 95/65lb, 43/30kg
Time Domain: ~ 1:30-2:15/set, 7:00-9:00 Running Clock

Time Cap: 12 minutes

Stimulus: Barbell cycling under fatigue, positional strength overhead, and repeatable sprint output

RPE: 8.5–9/10

Primary Objective: Maintain technical consistency across all three barbell variations

Secondary Objective: Keep burpee cadence steady with no major slow-down between sets

[Singularity: L2, L1, & Masters 55+] (Time)

Level 2:

Barbell: 75/55lb, 34/25kg

—

Level 1:

3 Sets:

7 Overhead Squats

5 Burpees

7 Hang Power Snatch

5 Burpees

Rest 1:00 b/t sets

Barbell: 45/35lb, 20/15kg

—

Masters 55+:

Barbell: 75/55lb, 34/25kg

[Singularity: Competitor & Travel] (Time)

Competitor:

As prescribed

—

Travel / Hotel:

For Time

3 Sets:

8 Single Arm Overhead Squats

8 Lateral Burpees

6 Alternating Dumbbell Snatch

6 Lateral Burpees

4 Single Arm Dumbbell Squat Snatch

4 Lateral Burpees

Rest 1:00 b/t sets

Dumbbell: 50/35lb, 22.5/15kg

Mobility (Checkmark)

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)

For Quality

3 Sets:

3/3 Turkish Get-Up

4 Dragon Flags