WOD – Fri, Aug 8
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CrossFit East River – WOD
Body Heat & Mobility Flow
400m Run
:20/:20 World’s Greatest Stretch
10 Arm Circles Forward & Backward
10 Air Squats
:20 Hanging Dead Hang or Scap Pull-Up Hold
:30 Wrist & Forearm Stretch (on floor)
General Prep
2 Sets:
4 Burpees
6/6 Dumbbell Hang Muscle Snatch
8 Scapular Pull-Ups + 8 Bar Kip Swings
10 Barbell Overhead Squats
Specific Barbell Primer
2 Sets w/ Empty Barbell
3 Position Muscle Snatch
3 Position Power Snatch
3 Position Squat Snatch
—
Then load to starting weights on the barbell
Snatch (Every 2:00 x 8 Sets
1 Snatch
Building from ~60-65% to a 1RM for the day
)
Can be Squat or Power, but suggestion is a Squat Snatch
Goal is to hit 102-105% of 1RM Snatch for the day to establish a new 1RM
Focus: Stay over the bar and be patient. It doesn’t have to feel light off the floor in order to hit a new 1RM. You just have to be fast at the hips.
Modifications
Level 1 : Perform 3 Power Snatches + 1 Overhead Squat working to develop form and control.
Helena (Time)
3 Rounds for time of:
400m Run
12 Bar Muscle-Ups
21 Dumbbell Snatches (50#/35#)
Dumbbell: 50/35lb, 22.5/15kg
Goal: 9:00–13:00
Time Cap: 15:00
Stimulus: High-Skill Conditioning / Grip + Pulling Stamina
RPE: 8.5/10
Primary Objective: Complete each round in under 4:00 while maintaining bar muscle-up consistency
Secondary Objective: Use snatches as the reset—stay unbroken or quick controlled sets
[Helena: Levels] (Time)
Level 2:
3 Rounds for Time
400m Run
12 Chest to Bar Pull-Ups
21 Dumbbell Snatches
Dumbbell 35/25lb, 15/12kg
Level 1:
400m Run
12 Jumping Pull-Ups
21 Dumbbell Snatches
Dumbbell: 25/15lb, 12/7kg
Masters 55+:
3 Rounds for Time
400m Run
12 Pull-Ups
21 Dumbbell Snatches
Dumbbell: 30/20lb, 14/9kg
Competitor:
As prescribed
Travel / Hotel:
3 Rounds for Time
400m Run
12 Burpee Pull-Ups
21 DB Snatches 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Optional Accessories (Checkmark)
4 Sets: for Quality
:15-:20 Ring Support Hold
18 Dual Kettlebell Gorilla Rows
30 Russian Twists (Over and Back = 1 Rep)