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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Body Heat and Mobility
400m Run
:30/:30 World’s Greatest Stretch
5/5 Open Book Thoracic Rotations
:20 Wrist Circles (each direction)
–
General Warm-Up
2 Sets: For Quality
10 PVC Pipe Passthroughs
10 VC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
8 Dumbbell Hang Snatch @ Warm-Up Loads
10 Down Dog Calf Gas Pedals
–
Barbell Primer
3 Sets: Building loads to starting weight
3 Snatch Grip Push Press
2 Snatch Grip Push Jerk
1 Snatch Grip Split Jerk
3 Overhead Squats with Pause on Final Rep
Overhead Squat (Weightlifting Variable Reps & Sets)
Modifications and/or Substitutions:
– Look to adjust the rep range slightly to 3 reps each set and reduce loading as the primary adjustment. Then for those with limited shoulder mobility the next
“Helanasty” (Time)
3 Rounds for Time:
21 Alternating Dumbbell Snatch
400m Run
12 Overhead Squats
Dumbbell: 50/35lb (22/15kg)
Barbell: 115/75 lb (52/34kg)
*Originally Programmed on October 2nd, 2023
Time Cap: 15:00
Goal Time: 9:00–13:00
Stimulus: High-End Aerobic + Muscular Stamina
RPE: 9/10
Primary Objective: Complete each round in under 4:00 minutes
Secondary Objective: Looking to complete all movements unbroken
[Helenasty: Levels] (Time)
Level 2:
3 Rounds for Time:
21 Alternating Dumbbell Snatch
400m Run
12 Overhead Squats
Dumbbell: 35/25lb, 15/12kg
Barbell: 95/65lb, 43/30kg
–
Level 1:
3 Rounds for Time:
21 Alternating Dumbbell Hang Snatch
400m Run
12 Dumbbell Goblet Squats
Dumbbell: 30/20lb, 14/9kg
–
Masters 55+:
3 Rounds for Time:
21 Alternating Dumbbell Snatch
400m Run
12 Overhead Squats
Dumbbell: 30/20lb, 14/9kg
Barbell: 75/55lb, 34/25kg
–
Competitor:
Dumbbell: 70/50lb, 32/22.5k
Barbell: 135/95lb, 61/43kg
–
Hotel / Travel:
3 Rounds for Time:
21 Alternating Dumbbell Snatch
400m Run
12 Single Arm Dumbbell Overhead Squats
Dumbbell: 50/35lb (22/15kg)
Mobility (Checkmark)
PRVN Mobility #5
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)
4 Sets: For Quality
100ft (30m) Dual Kettlebell Overhead Carry
8/8 Goblet Crossover Step-Ups
Box Height: 20in
Kettlebells: Choice on Loads