WOD – Wed, Jun 11

June 11, 2025Uncategorized

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CrossFit East River – WOD

General Prep, Activation, and Mobility

400m Run

—

1-2 Sets:

10 PVC Pipe Pass Throughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

10 Hollow Rocks

10 Alternating V-Ups

10 Scapular Pull-Ups

:15 Tuck L-Hang

Specific Prep

Hang Muscle Snatch (Empty Barbell)

Hang Power Snatch (Empty Barbell)

8 Bar Kip Swings

Low Hang Muscle Snatch (Empty Barbell)

Low Hang Power Snatch (Empty Barbell)

4 Kipping Knees to Chest

4 Kipping Toe to Target or Alt Toes to Bar

4 Toes to Bar or Scaling Mod

—

Then Build Towards Working Loads on Barbell

“Sentinel Storm” (3 Rounds for reps)

For Max Reps

3 Sets:

8:00 AMRAP

1000m Run

25 Toes to Bar

– Max Power Snatch

Rest 4:00 b/t sets

Barbell: 115/75lb, 52/34kg
Goal: Accumulate 10–20 power snatch / set (Total of 50 Reps +/- 5-10)

Stimulus: Gritty aerobic threshold effort with midline and grip interference into high-skill barbell cycling

RPE : 9/10

Primary Objective: Maximize barbell time by pushing the run and toes-to-bar efficiently without redlining. We are looking to complete the run right around that 5:00 mark.

Secondary Objective: Maintain clean, consistent power snatch technique under fatigue—fast singles are ideal

[Sentinel Storm: Levels] (3 Rounds for reps)

Level 2:

For Max Reps

3 Sets:

8:00 AMRAP

800m Run

20 Toes to Bar

– Max Power Snatch

Rest 4:00 b/t sets

Barbell: 95/65lb, 43/30kg

Level 1:

For Max Reps

3 Sets:

8:00 AMRAP

800m Run

20 Kipping Knee Raises

– Max Hang Power Snatch

Rest 4:00 b/t sets

Barbell: 75/55lb 34/25kg

Masters 55+:

For Max Reps

3 Sets:

8:00 AMRAP

800m Run

20 Toes to Bar

– Max Power Snatch

Rest 4:00 b/t sets

Barbell: 95/65lb, 43/30kg

Competitor:

For Max Reps

3 Sets:

8:00 AMRAP

1000m Run

30 Toes to Bar

– Max Power Snatch

Rest 4:00 b/t sets

Barbell: 135/95lb, 61/43kg

Travel/ Hotel:

For Max Reps

3 Sets:

8:00 AMRAP

1000m Run

25 Strict Knees to Chest

– Max Alternating Dumbbell Snatch

Rest 4:00 b/t sets

Barbell: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories (Checkmark)

5 Sets, For Quality

:45 Ring Plank

14 Alternating Landmine Oblique Twists