WOD – Tue, Sep 17

September 17, 2024Uncategorized

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CrossFit East River – WOD

Warm-up

“Body Flow”

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

Specific Warm-Up

3 Sets, With Empty Barbell

Hang Muscle Snatch

Snatch Grip Push-Press

Overhead Squat

High Hang Squat Snatch

Hang Squat Snatch

Then load to starting loads on the barbell

Hang Snatch (Every 2:30 x 5 Sets
3 Hang Snatch @ 75%+ of 1RM Snatch
Build to a heavy 3 @ around 8 RPE on the Day)

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This format dictates that we are starting at 75% and increasing loads on each set.

“Sonic Boom” (AMRAP – Rounds and Reps)

7:00 AMRAP

1-2-3-4-5..

Overhead Squat

Lateral Burpees over the Bar

Barbell: 135/95lb, 61/43kg
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Goal: Get through 8+ Rounds (8+8) = 36 Reps of Each

Stimulus: Muscular Stamina and Endurance / Glycolytic

RPE: 8/10

Primary Objective: Complete each set of overhead squats unbroken

Secondary Objective: Burpee Cadence / Keep smooth and keep your breath

This one is fast and we will move quickly up the ladder. The goal is to hit each set of overhead squats with a squat snatch to start, then into the overhead squat reps to finish each set. We are looking for quick transitions and unbroken sets of overhead squats with rhythmic burpees to keep breath and transitions to a minimum here.

[Sonic Boom: Levels] (AMRAP – Rounds and Reps)

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Level 2

Barbell: 95/65lb, 43/30kg

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Level 1:

Barbell: 75/55lb, 34/25kg

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Masters 55+:

Overhead Lunges for Overhead Squats

Barbell: 75/55lb, 34/25kg

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Competitor / Rx+:

Barbell: 185/125lb, 84/57kg

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Big Class Option

As prescribed

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Travel / Hotel / Limited Equipment

As prescribed , Can Sub Dumbbell

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Optional Accessories (Checkmark)

For Quality:

4 Sets

5/5 Paloff Press w/ Rotation

5/5 Parallel Medicine Ball Rotational Throw

5/5 Single Leg Rotational Broad Jump

Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.