WOD – Mon, Aug 5

August 5, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

Will have one here and there

CrossFit East River – WOD

Warm-Up (No Measure)

2 Sets, For Quality

1:00 Machine Choice

5/5 Worlds Greatest Stretch

20-30 sec Prayer Stretch

10 Scapular Pull-Ups, Slow and Controlled

into…

Barbell Primer

3 Sets,

2 Hang Muscle Snatches

4 Behind The Neck Snatch Grip Push Press

6 Overhead Squats

4 Snatch Balance

2 High Hang Squat Snatch

Start with an empty barbell for the first round, can increase loads on rounds 1 and 2

Snatch (Take 15:00 to Establish a 1RM Snatch)

*Suggested Build

3 Reps @ 65%

3 Reps @ 70%

2 Reps @ 75%

1 Rep @ 80%

1 Rep @ 86%

1 Rep @ 91%

1 Rep @ 96%

1RM Attempt

Adaptation (4 Rounds for reps)

4 Sets

2:00 AMRAP, 1:00 Rest

2 Rope Climbs 15ft

10 Bar Facing Burpees

-Max Overhead Squats remaining time

Barbell: 135/95lb, 61/43kg
Goal: 12-15 Reps / Set

Score = Reps

Stimulus: Squat Stamina / Rope Climb Efficiency

RPE: 8/10

Primary Objective: Complete the 2 Rope Climbs and Bar Facing Burpees in 1:00

Secondary Objective: Complete the Overhead Squats in the remaining time in 1-2 big unbroken sets

[Adaptation: Levels] (4 Rounds for reps)

Level 2

Barbell: 95/65lb, 61/43kg

—-

Level 1:

Empty Barbell / Optional Sub of Overhead Walking Lunges

—-

Masters 55+:

75/55lb, 34/25kg Optional Sub of Overhead Walking Lunges

—

Competitor / Rx+:

For Reps

4 Sets

2:00 AMRAP, 1:00 Rest

2/1 Legless + 1 Rope Climb, 15ft

10 Bar Facing Burpees

-Max Overhead Squats remaining time

Barbell: 155/105lb, 70/48kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

6 Strict Pull-Ups

12 Line Facing Burpees

Max Goblet Squats in Remaining Time @ 70/50lb, 32/22.5kg

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets, For Quality

8-12 Goblet Cyclist Squats 3111 Tempo

8-12 Dual Dumbbell Zottman Curls 3012 Tempo

100/100ft (30/30m) Single Arm Overhead Carry
—

Tempo:

First Number = Eccentric

Second Number = Eccentric to Concentric Change

Third Number = Concentric

Fourth Number = Concentric to Eccentric Change