WOD – Thu, May 22
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CrossFit East River – WOD
Body Heat Mobility Warm-Up
2 Sets, For Quality
10 Bend and Bows
10 Torso Rotations
10 PVC Pipe Passovers
5/5 PVC Pipe Around the Worlds
:20 second PVC Pipe Prayer Stretch
Barbell Specific Prep
3 Position Snatch Pull
3 Position Muscle Snatch
3 Position Power Snatch
3 Overhead Squats
—
Add Light Loads
–
Snatch Pull
Low Hang Power Snatch
Hang Squat Snatch
—
Build to 60%
Snatch (Every 90 seconds x 10 Sets
Snatch Pull + Low Hang Power Snatch + Hang Squat Snatch
Starting @ 60% of the limiter for the day.
)
% Limiter being either the Power Snatch or Hang Squat Snatch
Goal: Technique Proficiency, building to around 75% of 1RM
Stimulus: Speed Strength, Technical Proficiency
Cues:
Stay over the bar, root through the feet and keep pushing through extension in the pull.
Punch fast and receive the bar with a strong core and lockout.
Modifications:
We can move to Power Snatch for all lifts today and keep to the traditional hang if needed.
For athletes with movement limitations look to tackle this complex as a clean complex or could even adjust to a single dumbbell snatch.
**Secondary Warm-Up After the Snatch**
Adjust to working loads on the barbell.
–
8 Scapular Pull-Ups
8 Bar Kip Swings
6 Kipping Pull-Ups, Jumping Pull-Ups or Banded Pull-Ups
6 Overhead Squats @ working loads
–
Final Transition into the Workout
“Excellent!” (AMRAP – Reps)
For Time
7:00 AMRAP
3-6-9-12-15….
Overhead Squat
Pull-Ups
Barbell: 115/75lb, 52/34kg
Goal: Complete 75+ Reps (The round of 12+12… +15 Overhead Squats and beyond
Stimulus : Powerful Couplet / Complementary Movements
RPE : 9/10
Primary Objective : Stay unbroken on the Overhead Squats through the round of 12.
Secondary Objective : Maintain consistent sets on the pull-ups. For our high level athletes we should look to go unbroken through the round of 12 reps.
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
[Excellent!: Levels] (AMRAP – Rounds and Reps)
Level 2:
For Time
7:00 AMRAP
3-6-9-12-15….
Overhead Squat
Pull-Ups
Barbell: 95/65lb, 43/30kg
Level 1:
For Time
7:00 AMRAP
3-6-9-12-15….
Overhead Squat
Jumping Pull-Ups
Barbell: 45/35lb, 20/15kg
Masters 55+:
For Time
7:00 AMRAP
3-6-9-12-15….
Overhead Squat
Pull-Ups
Barbell: 75/55lb, 34/25kg
Competitor:
For Time
7:00 AMRAP
3-6-9-12-15….
Overhead Squat
Chest to Bar Pull-Ups
Barbell: 135/95lb, 61/43kg
Travel / Hotel:
For Time
7:00 AMRAP
2-4-6-8-10…
Single Arm Overhead Squat
Strict Pull-Ups
Barbell: 50/35lb, 22.5/15kg
Optional Accessories (Checkmark)
3 Sets: For Quality
10-12 Chest Supported Dumbbell Rows
10 Banded Y-Raises
12/12 Side Lying Dumbbell External Rotations