WOD – Mon, Jul 6

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CrossFit East River – WOD

Warm-Up Flow (No Measure)

General Warm-Up

10/10 Hand to Hand Wrist Circles

10 Alternating Arm Swings

10 Back Slaps

10 Bend and Bows

:30/:30 Samson Stretch

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2 x

:30 Jump Rope

5/5 Single Arm Dumbbell Deadlift

5/5 Single Arm Upright Row

5/5 Single Arm Arnold Press

5 Up-Downs

Specific Prep

10 Behind the Neck Elbow Punch Throughs

5 Behind the Neck Strict Press

5 Push Press (1 sec Pause Overhead in Finish)

3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)

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Add Loads

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2 Push Press (1 sec Pause Overhead in Finish)

3 Push Jerks (1 sec Pause in Catch + 1 sec Pause Overhead in Finish)

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Add Loads

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3 Sets, Building to Starting Weight

1-2 Push Press

1-2 Push Jerk

Push Press (Weightlifting Variable Reps & Sets)

Athletes complete two push press reps first, each with a fully locked-out finish, then move directly into three push jerks. On the push jerk, the catch must be received with stable locked out elbows and feet, and athletes should recover the footwork fully before the next rep.

Modifications:

Level 1: Every 2:00 x 5 Sets, 5 Push Press (no jerk), working at moderate loads and focusing on the dip, drive, and overhead lockout position across all five sets.

Hotel Gym / Travel: Every 2:00 x 5 Sets, 4 Single Arm Dumbbell Push Press + 6 Single Arm Dumbbell Push Jerk (per arm), working at challenging loads across

Primer (No Measure)

2 Sets at Working Loads:

36 Double Unders or 60 Single Unders

6 Alternating Dumbbell Snatches (focus on cycling rhythm and relaxed grip at lockout)

4 Lateral Burpees over Dumbbell (steady athletic pace)

Rest as needed between sets.

Use this to confirm dumbbell load and round pacing strategy before “Loosely Defined” begins.

“Loosely Defined” (Time)

For Time:

8 Rounds

36 Double Unders

12 Alternating Dumbbell Snatch

8 Lateral Burpees over Dumbbell

Dumbbell: 1 x 50/35lb, (22.5/15kg)
Score = Time

Goals: 9:00-12:00

Time Cap: 14:00

Stimulus: Grip and Upper Body Interference

RPE: 8/10

Secondary Objective: Manage transitions and keep each round under 1:30, protecting the rhythm between movements rather than standing between stations.

[Loosely Defined: Level 2, Level 1, & Masters 55+] (Time)

Level 2:

8 Rounds

24 Double Unders

12 Alternating Dumbbell Snatch

8 Lateral Burpees over Dumbbell

Dumbbell: 1×35/25lb, (15/12kg)

Level 1:

8 Rounds

50 Single Unders

10 Alternating Dumbbell Hang Snatch

6 Lateral Burpees over Dumbbell

Dumbbell: 1×25/15lb, (12/7kg)

Masters 55+:

8 Rounds

24 Double Unders or 50 Single Unders

12 Alternating Dumbbell Snatch

6 Lateral Burpees over Dumbbell

Dumbbell: 1×35/25lb, (15/12kg)

[Loosely Defined: Competitor & Travel] (Time)

Competitor:

8 Rounds

36 Unbroken Double Unders

12 Alternating Dumbbell Snatch

8 Lateral Burpees over Dumbbell

Dumbbell: 1×70/50lb (32/22.5kg)

Hotel Gym / Travel:

8 Rounds

36 Double Unders or 54 Single Unders

12 Alternating Dumbbell Snatch

8 Lateral Burpees over Dumbbell

Dumbbell: 1×50/35lb (22.5/15kg) or heaviest available

PRVN Reset (No Measure)

For Completion:

3 Rounds:

5/5 Banded Chop

:30/:30 Doorway Pec Stretch

5/5 Shin Box to Lunge (slow, controlled)

:30/:30 Elevated Active Pigeon Pose

Optional Accessories (Checkmark)

For Quality:

3 Sets:

12/12 Side Lying Dumbbell External Rotations

8 Weighted Maltese Raises (2-3 sec Controlled Eccentric)

:30 Ring Plank (External Rotation of the Shoulder / Straight Elbows)