WOD – Mon, Oct 13
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Mobility Prep and Activation
2:00 Cardio Choice
:30/:30 Active Pigeon Stretch
:30 Bootstrap Squat + Block and Twist
10 Alternating Cossack Squats (5sec Pause)
:30/:30 Active Scorpion Stretch
General Prep:
2 Sets:
3 Hang Muscle Snatch + 3 Hang Power Snatch
8 Alternating Dumbbell Reverse Lunges *Warm-Up Loads
4 Bar Facing Burpees *Practicing Cadence and Technique
Specific Barbell Primer
3 Sets:
Snatch Lift Off
Slow Pull Power Snatch
Power Snatch
Building Loads to 60% of 1RM Power Snatch
—
Then Test Loads on Dumbbell Reverse Lunges and get set for the workout.
“Senna” (5 Rounds for reps)
20:00 EMOM
minute 1: 3 Touch and Go Power Snatches
minute 2: 12 Dual Dumbbell Reverse Lunges
minute 3: – Max Bar Facing Burpees
minute 4: Rest
Dumbbells: 2 x 50/35lb, 22.5/15kg
Power Snatch: Starting @ 60% and increase each set
*Score as reps, put load for power snatch in notes
Score: Total Bar-Facing Burpees Completed
Goal: 12-15 Burpees each round
Stimulus: Weightlifting under fatigue + stamina test with high-volume burpees
RPE: 8–9/10
Primary Objective: Move technically sound on the snatches and get to a heavy triple for the day
Secondary Objective: Maintain efficient and consistent reps on the bar facing burpees.
[Senna: Levels] (5 Rounds for reps)
Level 2:
Singles on Snatches
35/25lb, 15/12kg
—
Level 1:
5 Hang Power Snatch
25/15lb, 12/7kg
—
Masters 55+
Singles on Snatches
30/20lb, 14/9kg
—
Comp:
Dumbbells: 70/50lb, 32/22.5kg
—
Travel / Hotel:
20:00 EMOM
minute 1: 10 Dumbbell Snatch
minute 2: 12 Dual Dumbbell Reverse Lunges
minute 3: – Max Lateral Burpees over Dumbbells
minute 4: Rest
Mobility (Checkmark)
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Down Dog Calf Stretch
1:00 Saddle Pose
Optional Accessories (Checkmark)
3 Sets: For Quality
Snatch Pull Complex*
:30 Wall Sit March
Snatch Pull Complex:
Pause Snatch Pull + Low Hang Snatch Pull + High Hang Snatch Pull
4 Sets x 2+2+2 @ 90-95%
Pause Snatch Pull @ 2in Below the Knee