WOD – Sun, May 4
CrossFit East River – WOD
Body Heat + Mobility (5-7 min)
2:00 Cardio Choice
:30 Alternating Scorpion Stretch
:20/:20 Samson Lunge
10 PVC Pipe Pass Throughs
:15/:15 Standing PVC Pipe Prayer Stretch
General Prep (4-6 min)
2 Sets: For Quality
10/10 Hand to Hand Wrist Circles
10/10 Alternating Arm Swings
5 Hang Muscle Snatch + 5 Hang Power Snatch + 6-8 Reactive Quarter Squat Jumps
3 Tall Box Jumps
Specific Prep (4-6 min)
Add loads to the barbell so the bar is off the floor
3 Slow Power Snatch
3 Power Snatch Singles
3 TnG Power Snatch
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Then start the working 10:00 Clock to build to a 3RM TnG Power Snatch
Power Snatch (On a 10:00 Clock
Establish a 3RM Power Snatch
* Touch and Go)
Level 2 and Masters: Not Tng
Level 1:
10:00 EMOM
3 Hang Power Snatch
Work on form and keeping the barbell close
Goal: Building to 85-90% of 1RM Power Snatch
Stimulus: Speed Strength / Barbell Cycling
RPE: 8/10
*Strong work, barbell cycling. This will hit the heart rate on each set due to loading and time under tension.
Key focus areas:
Barbell cycling patterns and keeping the bar close on the way up and down the body in a 3RM touch and go lift.
Snappy turnover at the top of each lift.
“Harvard Hustle” (Time)
For Time:
15-12-9
Power Snatch
Box Jumps
Barbell: 135/95lb, 61/43kg
Box Height: 30/24in
–
Goal Time Domain : 9-12min
Time Cap: 12min
Primary Objective: Complete Sub 10
Secondary Objective: Maintain a consistent pace of close to 7+ reps a minute across both movements
Stimulus: Barbell Conditioning / Hip Extension Dominant
RPE: 9/10
Key focus areas:
Great positions for barbell cycling. Stay close to the barbell and drive through the legs.
Stay with strong quick singles and a good cadence and pace across for both the Box Jumps and Power Snatches
That first jump is a doozy, so make it count on every set.
[Harvard Hustle: Levels] (Time)
Level 2:
For Time:
15-12-9
Power Snatch
Box Jumps
Barbell: 95/65lb, 34/30kg
Box Height: 24/20in
–
Level 1:
For Time:
21-15-9
Hang Power Snatch
Box Step-Ups
Barbell: 45/35lb, 20/15kg
Box Height: 24/20in
–
Masters 55+:
For Time:
15-12-9
Power Snatch
Box Jumps
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in
–
Competitor:
Semifinals Workouts
–
Travel / Hotel:
For Time:
22-16-12
Alternating Dumbbell Snatch
Bench Jumps
Dumbbell: 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
Optional Accessories (Checkmark)
4 Sets: For Quality
10/10 Banded External Rotations
10/10 Banded Internal Rotations
15-20 Banded Face Pulls