WOD – Mon, Sep 21
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CrossFit East River – WOD
Warm-Up:
General Warm-Up
2:00 Cardio Choice
–
10 PVC Pass-Throughs
10 PVC Around the Worlds
:20/:20 Standing PVC Pipe Prayer Stretch
10 Alternating Iron Cross Stretch
10 Down Dog Toe Touches
8 Inchworm Push-Ups
10 Bootstrap Squats
:30 Jump Rope Practice
–
2 Sets: (Priming the Legs and Ankles for Depth Jumps)
10 Alt Box Step-Ups
8 Air Squats @ 20×1 Tempo
:20/:20 Crossbody Lat Stretch
6 Pogo Hops in Place (Stiff ankles, quiet feet, off the ground fast)
Specific Barbell Prep
2 Sets w/ Empty Barbell:
5 Hang Muscle Snatch
5 Snatch Balance
5 Overhead Squats (:02 pause in the bottom, armpits forward)
3 Power Snatch (Snappy turnover, strong lockout in a quarter squat)
–
Then Build to Working Loads for the Complex:
3 @ 50%
2 @ 60%
1+2+1 @ 65-70% (Reset the breath and the setup between each rep of the complex)
Power Snatch (12:00 EMOM
Minute 1: 1 Power Snatch + 2 Overhead Squats + 1 Power Snatch
Minute 2: 3 Depth Jump to Box Jump
Depth Jump to Box Jump: Bench or 20in Box to the same height or a higher box)
Loading Notes
• Work at 70-80% of the limiter in the complex, which is the Overhead Squat for most athletes.
• Reps are touch and go today, the bar does not leave the hands or the overhead position mid-complex.
• Depth jump height stays modest and the landing box can build, but only if the reps stay quiet and powerful.
“Ambush” (AMRAP – Rounds & Reps)
For Time
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
30 Double Unders
Work 2:15 / Rest :45 x 3 Sets
After the third rest period, continue working without additional mandatory rest until all 10 rounds are completed.
Time Cap: 15:00
Score = Rounds + Reps
Barbell: 135/95lb (61/43kg)
Goals: 11:00-14:00
Stimulus: Barbell Cycling / Grip / Upper Body Density
RPE: 8/10
Primary Objective: Complete each working round in roughly 1:00.
Secondary Objective: Quick singles or touch and go on the snatches with efficient hands on the bar.
[Ambush: Levels] (AMRAP – Rounds & Reps)
Level 2:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
30 Double Unders
Barbell: 115/75lb (52/34kg)
–
Level 1:
8 Rounds
3 Hang Power Snatches
6 Push-Ups
50 Single Unders
Barbell: 75/55lb (34/25kg)
–
Masters 55+:
10 Rounds
3 Power Snatches
6 Hand-Release Push-Ups
30 Double Unders
Barbell: 95/65lb (43/29kg)
[Ambush: Levels] (AMRAP – Rounds & Reps)
Competitor:
10 Rounds
3 Power Snatches
6 Deficit Plate Push-Ups
30 Double Unders
Barbell: 155/105lb (70/48kg)
Plates : 45lb/20kg Bumpers
–
Hotel Gym / Travel:
10 Rounds
3 Dual Dumbbell Power Snatches
6 Hand-Release Push-Ups
30 Double Unders or :30 Jump Rope
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset (No Measure)
For Quality:
3 Sets:
:30/:30 Crossbody Lat Stretch (nasal breathing, sink into the exhale)
5 Supine Supinated Overhead Reach w/ PVC (3 long breaths per rep)
:45 Supported Deep Squat (heels down, elbows inside the knees, let the hips settle)
:30/:30 Half Kneeling Hip Flexor + Overhead Reach (ribs stacked, squeeze the back glute)
:30 Standing Calf Stretch / side
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10/10 Half Kneeling Paloff Press w/Rotation
12-15 Prone Incline Dumbbell Rear Delt Fly (light to moderate, pause at the top)
:45 Prone Trap 3 Raise Hold
:45/:45 Side Plank