WOD – Thu, May 29
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CrossFit East River – WOD
Mobility + Body Heat
20/20 Lateral and Medial Line Hops
10 Alternating Scorpions
10 Down Dog to Up Dogs (Pausing 1-2 sec at each position)
10 Alternating Active Pigeon Stretch
General Prep
2 Sets
20 Double Unders or 35 Single Unders
5 Hang Muscle Snatch
5 Hang Power Snatch
8 Bar Kip Swings
4 Jumping Pull-Ups with Controlled Eccentric
—
Build to Working Loads on the Power Snatch over 2-3 minutes, then get into the Bar Muscle-Up Progression
“Guano Madness” (AMRAP – Rounds and Reps)
20:00 AMRAP
45 Double Unders
9 Power Snatch
5 Bar Muscle-Ups
Barbell: 115/75lb, 52/34kg
–
Goal: 7+ Rounds
Stimulus: Grinder Pacing Focused Workout / Barbell Cycling and High Gymnastics
RPE: 8/10
Primary Objective: Maintain a pace as close to 2:00-2:30 a round as possible
Secondary Objective: Keep the Bar Muscle-Ups to 2 sets or less.
[Guano Madness: Levels] (AMRAP – Rounds and Reps)
Level 2:
20:00 AMRAP
45 Double Unders
9 Power Snatch
5 Banded Bar Muscle-Ups or Burpee Pull-Ups
Barbell: 95/65lb, 43/30kg
Level 1:
20:00 AMRAP
60 Single Unders
9 Hang Power Snatch
5 Burpee Jumping Pull-Ups
Barbell: 65/45lb, 30/20kg
Masters 55+:
20:00 AMRAP
45 Double Unders
9 Power Snatch
3 Bar Muscle-Ups
Barbell: 75/55lb, 34/25kg
Competitor:
20:00 AMRAP
60 Unbroken Double Unders
9 Power Snatch
7 Bar Muscle-Ups
Barbell: 135/95lb, 61/43kg
Travel / Hotel:
20:00 AMRAP
50 Double Unders
10 Dual Dumbbell Power Snatch
5 Burpee Pull-Ups
Barbell: 35/25lb, 15/12kg
Bodybuilding Finisher
3-4 Sets: For Quality
10/10 Single Leg Calf Raises w/Dumbbell Loaded
12-15 Dual Dumbbell Zottman Curls
15 Tall Kneeling Banded Lat Pull Downs
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