WOD – Fri, Jun 12
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
1:30 Cardio Choice
–
8:00 EMOM
min 1: 7/7 KB Windmill
min 2: 7 Hang Muscle Snatch + 7 Overhead Squats
min 3: :10 Hollow Rock + :10 Hollow Hold
min 4: 5 Seated Box Jump to High Box
Specific Prep
w/ light loads on bar
Snatch Lift Off + Snatch Pull + High Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Hang Squat Snatch
Snatch Lift Off + Snatch Pull + Low Hang Squat Snatch
Snatch Pull + Squat Snatch
Weightlifting: Snatch Complex (6 Rounds for weight)
Every 2:30 x 6 Sets:
Snatch Pull + Low Hang Squat Snatch
Rest 15 seconds
Snatch Pull + Squat Snatch
Starting at 60% of 1RM Power Snatch, building to around 80% across all six sets. Do not exceed 85% of 1RM Power Snatch.
Modifications:
Level 1: 2 x Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat
Hotel Gym / Travel: Every 2:30 x 6 Sets: 6/6 Dumbbell Snatch (Ideally work into the Squat Snatch)
Primer (Checkmark)
10 Bar Kip Swings
5 Hanging Strict Knee Raises
–
6-8 Elevator Kipping Toes to Bar
– Low to Mid Toes to Target > Mid to High Toes to Target > Toes to Bar
– Alternating Toes to Bar or Kipping Knees to Chest
Then Complete
5-3-1
Toes to Bar
Overhead Squat
Use this to confirm loading, cycle speed, form, and transitions before “The Knockout” begins.
“The Knockout” (Time ↓ Shorter is Better)
For Time
21-15-9
Overhead Squats
Toes to Bar
Barbell: 135/95lb, 61/43kg
Score = Time
Time Cap: 10:00
Goals: 4:00-7:00
Stimulus: Midline / Overhead Stability / Leg Stamina
RPE: 9/10
Primary Objective: Push the sprint pace from the opening rep and hold the biggest sets possible on the Overhead Squat across all three rounds.
Secondary Objective: Maintain a consistent Toes to Bar rhythm throughout, protecting grip and breathing so the transition back to the barbell stays fast.
[The Knockout: Level 2, Lever 1, & Masters 55+] (Time ↓ Shorter is Better)
Level 2:
For Time
21-15-9
Overhead Squats
Toes to Bar
Barbell: 95/65lb, 43/29kg
Level 1:
For Time
21-15-9
Overhead Squats
Hanging Knee Raises or Sit-Ups
Barbell: 45/35lb, 20/15kg
Masters 55+:
For Time
21-15-9
Overhead Squats
Toes to Bar or Hanging Knee Raises
Barbell: 75/55lb, 34/25kg
[The Knockout: Competitor & Travel] (Time ↓ Shorter is Better)
Competitor :
For Time
21-15-9
Overhead Squats
Toes to Bar
Barbell: 165/110lb, 75/50kg
Hotel Gym / Travel:
For Time
21-15-9
Single Arm Dumbbell Overhead Squats
Strict Toes to Bar or V-Ups
Dumbbells: 1 x 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Quality
3 Sets:
:30/:30 Banded Shoulder Distraction
:30/:30 Foam Roll Lats
7/7/7 Prone I/Y/T ” with 2.5lb Plates
1:00 Seated Straddle, alternate touching your toes at a comfortable pace
Optional Accessories (Checkmark)
For Quality:
4 Sets:
8 Snatch Grip Romanian Deadlifts
12 Weighted Dual Dumbbell Box Step-Ups
8 Dumbbell Cuban Rotations