WOD – Fri, Oct 18
Announcements
🎃 Halloween WOD 👻
- Saturday 26th!
- Where something… different…costumes get – 2 mins on workout time!
CrossFit East River – WOD
Warm-Up
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps
Barbell Primer
Barbell Warm-Up
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– Snatch High Pull
– Muscle Snatch
– Power Snatch
– Overhead Squat
– Squat Snatch
Then add loads, bar should be off the floor now
From the Floor x 2
– Snatch Lift Off to Knee
– Segmented Squat Snatch (Below Knee)
– Low Hang Squat Snatch
Then Complex @ Real Speed, Building to Starting Loads
Snatch (Squat Snatch Complex
Every 2:00 x 5 Sets
1 Segmented Snatch
2 Low Hang Snatch)
Perform @ 75%+ of 1RM Snatch
Segmented Snatch will have us pause just below the knee, before hitting the Snatch, then we will move back to the low hang position to perform two more low hang Snatches.
*Snatches may be done as a Squat Snatch or Power Snatch, whichever allows for the best technique and most viable catching position
“I Let Him Go” (Time)
For Time
10-8-6-4-2
Strict Handstand Push-Ups
Deadlifts
*10 Toe to Bar to Finish Each Round
Barbell: 275/185lb, 125/84kg
% on Deadlift should be no higher than 70% of 1RM
—
Goal Time Domain: 6:00-8:00
Time Cap: 12:00
Primary Objective: Completing each set of Handstand Push-Ups in 2 sets or less
Secondary Objective: Unbroken Deadlift reps
Stimulus: Mixed Strength Stamina Work
RPE: 8/10
[I Let Him Go: Levels] (Time)
Level 2:
For Time
10-8-6-4-2
Handstand Push-Ups
Deadlifts
*10 Alternating Toe to Bar to Finish Each Round
Barbell: 225/155lb, 102/70kg
% on Deadlift should be no higher than 70% of 1RM
—
Level 1:
For Time
10-8-6-4-2
Kneeling Box Piked Handstand Push-Ups
Deadlifts
*10 Hanging Knee Raises to Finish Each Round
Barbell: 95/65lb, 43/30kg
% on Deadlift should be no higher than 70% of 1RM
—
Masters 55+:
For Time
10-8-6-4-2
Strict Handstand Push-Ups to 2’’ Riser
Deadlifts
*8 Toe to Bar to Finish Each Round
Barbell: 155/105lb, 70/48kg
% on Deadlift should be no higher than 70% of 1RM
—
Competitor / Rx+:
For Time
10-8-6-4-2
Strict Deficit Handstand Push-Ups 3/1.5’’
Deadlifts
*15 Toe to Bar to Finish Each Round
Barbell: 315/205lb, 143/93kg
% on Deadlift should be no higher than 70% of 1RM
—
Big Class Option
As prescribed
—
Travel / Hotel / Limited Equipment
For Time
10-8-6-4-2
Strict Handstand Push-Ups
20-16-12-8-4
Dual Dumbbell Deadlifts
*10 Toe to Bar to Finish Each Round
Dumbbells: Challenging Unbroken Loads
% on Deadlift should be no higher than 70% of 1RM
Mobility
PRVN Recovery #2
1:00 Child’s Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Optional Accessories (Checkmark)
For Quality:
5 Sets
12 Single Leg Banded Hip Thrust + :15 Iso On Final Rep, Each Side
20/20 Bicycle Crunches from Hollow