WOD – Fri, Nov 28
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Movement and Mobilization
2:00 Cardio Choice
–
:30/:30 Active Scorpion Stretch
:30/:30 Active Pigeon Pose
:30 Childs Pose
:30 Down Dog to Up Dog
PVC Pipe Warm-Up
1 Round w/ PVC Pipe
10 PVC Pipe Passthroughs
10 PVC Pipe Around the Worlds
3 Dip Shrugs
3 Dip Shrug High Pull
3 High Hang Muscle Snatch
3 Overhead Squats
3 Snatch Balance to 4-6 in Drops (think low catch power snatch)
Barbell Primer
w/ Empty Bar
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Hang Power Snatch
–
Add Loads
–
3 Sets
Snatch Grip Lift Off
Slow Pull Power Snatch
Power Snatch
–
Then Build to Starting Loads
Power Snatch (10:00 EMOM
1 Rep @ 80-85%)
Modifications:
Adjust to a Hang Power Snatch, Block Power Snatch, or even move to a Power Clean for those with limitations in mobility and stability overhead or dealing with shoulder discomfort.
Level 1:
Every 2:00 x 5 Sets
Snatch Grip Deadlift + 3 Hang Power Snatch
Perform at light loads across working on contact point, turnover, and overhead stability in the catch
“Impossible Is Nothing” (5 Rounds for time)
Every 3:00 x 5 Sets
12/9 Echo Bike
36 Double Unders
12 Alternating Dumbbell Snatch
Dumbbell: 50/35lb, 22.5/15kg
Score = Time
Time Domain: 1:30 – 2:00 / set
Time Cap: 2:40 / Set
Stimulus: Leg Stamina / V02 Max
RPE: 8.5/10
Primary Objective: Complete everything unbroken with quick transitions
Secondary Objective: Consistent pacing within +/- 5 sec of each other per interval
[Impossible Is Nothing: L2, L1, & Masters 55+] (5 Rounds for time)
Level 2:
Every 3:00 x 5 Sets
10/7 Echo Bike
30 Double Unders
12 Alternating Dumbbell Snatch
Dumbbell: 35/25lb, 15/12kg
—
Level 1:
Every 3:00 x 5 Sets
10/7 Echo Bike
50 Single Unders
10 Alternating Hang Dumbbell Snatch
Dumbbell: 25/15lb, 12/7kg
—
Masters 55+:
Every 3:00 x 5 Sets
10/7 Echo Bike
30 Double Unders
12 Alternating Dumbbell Snatch
Dumbbell: 35/25lb, 15/12kg
[Impossible Is Nothing: Competitor & Travel] (5 Rounds for time)
Competitor:
Every 3:00 x 5 Sets
15/11 Echo Bike
45 Double Unders
12 Alternating Dumbbell Snatch
Dumbbell: 70/53lb, 32/24kg
—
Travel / Hotel:
Every 3:00 x 5 Sets
5 Shuttle Runs
36 Double Unders
12 Alternating Dumbbell Snatch
Dumbbell: 50/35lb, 22.5/15kg
Shuttle Run: 25/25ft (7.5/7.5m)
Mobility (Checkmark)
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)
Shoulders, Hips, and Shins
For Quality
3 Sets:
:15/:15 Copenhagen Plank
8-8-8-8 Theraband Y-T-A-W
12 Wall Tibialis Raises