WOD – Mon, Feb 16
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
—
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Box Step-Ups
-Alternating Arm Swings
– Hand to Hand Wrist Circles
-Trunk Rotations
– Bow and Bend
– Down Dog Toe Touches
– Quarter Squat Reactive Jumps
Barbell Warm-Up
High Hang (Hip), Hang (Knee), Low Hang
2-3 Reps @ Each Position
– Snatch Pull
– Snatch High Pull
– Muscle Snatch
– Power Snatch
– Snatch Balance to 2-4-6in Drop (Power Positions)
Then Add Loads that allow the barbell to be off the floor
Perform 1 Power Snatch, 1 Hang Power Snatch and 1 High Hang Power Snatch
* The focus here is to develop aggressive hip extension on the third pull under the bar. Focus on driving up through the bar and pulling under the bar with an aggressive turnover and punch into the catch.
Build to starting loads on the barbel.
Specific Prep After Snatch (Checkmark)
6-8 GHD Sit-ups building range of motion (Focus on driving through the legs)
3/3 Single Arm Devils Press @ Warm-Up Loads
3 Shuttle Runs, Practice Rhythm and Turnaround
–
5 GHD Sit-Ups
3/3 Single Arm Devils Press @ Working Loads
3 Shuttle Runs at Goal Pace
3-Position Power Snatch (5 Rounds for weight)
For Load:
Every 2:00 x 5 Sets @ 55-70%
3 Position Power Snatch
*Floor, Hang, High Hang
% is Based on 1RM Power Snatch
These should be crisp, RPE 6-7 efforts focused on speed through extension and under the bar.
Modifications:
– Move to all Power Snatches from the Hang Position
– Adjust to a 3 Position Power Clean
– Move to 6 Alt Dumbbell Snatch, For Load
“Stride and Rhythm” (5 Rounds for time)
For Time:
Every 3:00 x 5 Sets
15 GHD Sit-Ups
10 Single Arm Devils Press
5 Shuttle Runs
– Rest 1:00 b/t sets –
Dumbbells: 1 x 50/35lb, 22.5/15kg
Shuttle Run: 25/25ft, (7.5/7.5m)
Goal: 1:45-2:15/ Set
Stimulus: Midline / Muscular Endurance
RPE: 7/10
Primary Objective: Consistent pacing on Devils Press and Shuttle Runs
Secondary Objective: Maintain RPE Guidance and quality sets on Toes to Bar
[Stride and Rhythm: L2, L1, & Masters 55+] (5 Rounds for time)
Level 2:
For Time:
Every 3:00 x 5 Sets
15 GHD Sit-Ups
10 Single Arm Devils Press
5 Shuttle Runs
– Rest 1:00 b/t sets –
Dumbbells: 1 x 35/25lb, 15/12kg
Shuttle Run: 25/25ft, (7.5/7.5m)
—
Level 1:
For Time:
Every 3:00 x 5 Sets
16 Abmat Sit-Ups
8 Single Arm Devils Press
4 Shuttle Runs
– Rest 1:00 b/t sets –
Dumbbells: 1 x 25/15lb, 12/7kg
Shuttle Run: 25/25ft, (7.5/7.5m)
—
Masters 55+:
For Time:
Every 3:00 x 5 Sets
15 GHD Sit-Ups
10 Single Arm Devils Press
5 Shuttle Runs
– Rest 1:00 b/t sets –
Dumbbells: 1 x 30/20lb, 14/9kg
Shuttle Run: 25/25ft, (7.5/7.5m)
Shorten the Range of Motion on the GHD
[Stride and Rhythm: Competitor & Travel] (5 Rounds for time)
Competitor :
For Time:
Every 3:00 x 5 Sets
20 GHD Sit-Ups
10 Single Arm Devils Press
5 Shuttle Runs
– Rest 1:00 b/t sets –
Dumbbells: 1 x 70/50lb, 32/22.5kg
Shuttle Run: 25/25ft, (7.5/7.5m)
—
Travel / Hotel:
For Time:
Every 3:00 x 5 Sets
15 V-Ups
10 Single Arm Devils Press
5 Shuttle Runs or 150m Run
– Rest 1:00 b/t sets –
Dumbbells: 1 x 50/35lb, 22.5/15kg
Shuttle Run: 25/25ft, (7.5/7.5m)
Mobility (Checkmark)
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)
3 Sets: For Quality
8-10 Ring Face Pulls
:30 Hollow Hold
10/10 Banded Bird Dogs