WOD – Thu, Oct 3
Announcements
💪 ✌️2 Fast 2 Pumps!
– OG Pump Sesh is Back
AND
– Glutes and Guts adding to the rotation
– Fridays at 5pm
NEW SUNDAY OPEN GYM TIMES:
– 11a
– 12p
CrossFit East River – WOD
Warm-up
Body Flow Warm-Up
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
Barbell Primer
Barbell Primer (Snatch)
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– Snatch High Pull
– Muscle Snatch
– Power Snatch
– Overhead Squat
– Squat Snatch
Then add loads, bar should be off the floor now
From the Floor x 2
– Snatch Lift Off to Knee
– Slow Snatch Pull
– Squat Snatch
Then Complex @ Real Speed, Building to Starting Loads
Snatch (10:00 EMOM
1 Snatch Pull + 1 Squat Snatch
Perform @ 70%+ of 1RM Snatch)
We are keeping this simple today with the focus on a great Snatch Pull, keeping the barbell close and then moving into the Squat Snatch focusing on aggressive extension and a fast turnover underneath the barbell.
“Achilles Heel” (Time)
10 Rounds for Time
3 Squat Snatch
10 Wall Balls
Barbell 135/95lb, 61/43kg
Wall Ball: 20/14lb, 9/6kg, 10/9ft
—
Goal Time Domain: 7:00-11:00
Time Cap: 15:00
Primary Objective: Each round in sub 1:00
Secondary Objective: Consistent pacing across all rounds
Stimulus: Leg Stamina / Squat Specific Speed and Consistency
RPE: 8/10
[Achilles Heel: Levels] (Time)
Level 2
10 Rounds for Time
3 Squat Snatch
10 Wall Balls
Barbell 95/65lb, 43/30kg
Wall Ball: 20/14lb, 9/6kg, 10/9ft
—-
Level 1:
10 Rounds for Time
5 Hang Power Snatch
10 Wall Balls
Barbell: 45/35lb, 20/15kg
Wall Ball: 14/10lb, 6/4kg, 10/9ft
—-
Masters 55+:
10 Rounds for Time
3 Power Snatch
10 Wall Balls
Barbell 95/65lb, 43/30kg
Wall Ball: 20/14lb, 9/6kg, 10/9ft
—
Competitor / Rx+:
Day Off /Active Recovery Day
—-
Big Class Option
As Prescribed
—-
Travel / Hotel / Limited Equipment
10 Rounds for Time
4 Alternating Dumbbell Squat Snatch
10 Dual Dumbbell Thrusters
Snatch: 70/50lb, 32/22.5kg
Thruster: 2×30/20lb, 14/9kg
Mobility
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
Optional Accessories (Checkmark)
3-4 Sets, For Quality
100ft (30m) Reverse Sled Drag
15/15 Banded Terminal Knee Extensions
30 second Weighted Wall Sit