WOD – Wed, Dec 24

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General to Specific Prep

15/12 Calorie Row @ 60-70%

5 Hang Snatch High Pull

5 Hang Muscle Snatch

1 Wall Walk + 15 sec Wall Facing Handstand Hold

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12/9 Calorie Row @ 70-80%

5 Hang Muscle Snatch

5 Hang Power Snatch

1 Wall Walk + 15 sec Wall Facing Handstand Hold or HS Shoulder Taps or Weight Shifts

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9/7 Calorie Row @ 80-85%

3 Hang Power Snatch +2 Low Hang Power Snatch

1 Wall Walk + 15 sec Wall Facing Handstand Hold or HS Shoulder Taps or Weight Shifts

*Move Barbell Off Floor and Get into Handstand Walk Practice, Movement Modifications and Adjustments to Get into Specific Skill Focused Work.

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Specific Prep After Handstand Walk

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Bring Barbell Back Out, Put Working Loads on Barbells and Practice Cycling.

2 Sets x 5 TnG Reps for smooth cadence and efficiency

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Assign Rowers, Stations, and movement flow with Waterfall style start

Handstand Walk (8 Rounds for distance)

8 Sets: For Distance

:30 on / :30 Off
Level 3: Handstand Walk

Level 2: 30 Sec Handstand Walk to Wall or Wall Supported Shoulder Taps

Level 1: Accumulate Wall Supported Hold / Straight Arm Plank / Ring Plank

Handstand Walk Skills and Progressions – Wall Facing Handstand Shoulder Taps

– Lateral Handstand Walk across the wall

– Handstand Walk to the Wall

– Partner Handstand Walk Drills

“Dasher” (3 Rounds for reps)

For Reps:

12:00 EMOM

Minute 1: Max Calorie Row

Minute 2: Max Power Snatch

Minute 3: Max Wall Walks

Minute 4: Rest

Barbell: 75/55lb, 34/25kg

Wall Walk Standard: 10 inches
Score = Total Reps (Calories + Snatches + Wall Walks)

Goal: 80- 110+ reps

Stimulus: Mixed-modal interval conditioning with sustained power output, overhead stamina, and gymnastics control

Primary Objective: Maintain consistent output across all 3 rounds

Secondary Objective: Smooth, efficient snatches with minimal barbell drop-off

[Dasher: L2, L1, & Masters 55+] (AMRAP – Reps)

Level 2:

As prescribed

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Level 1:

For Reps:

12:00 EMOM

Minute 1: Max Calorie Row

Minute 2: Max Hang Power Snatch

Minute 3: Max Wall Walks

Minute 4: Rest

Barbell: 45/35lb, 20/15kg

Wall Walk: 30in

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Masters 55+:

Barbell: 65/45lb, 30/20kg*

Wall Walk: 20in

If the weights do not allow for normal range of motion to the floor, adjust to a low hang position

[Dasher: Competitor & Travel] (AMRAP – Reps)

Competitor:

As prescribed, just do more reps!

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Travel / Hotel:

For Reps:

12:00 EMOM

Minute 1: Max Machine Choice

Minute 2: Max Alt DB Power Snatch

Minute 3: Max Wall Walks

Minute 4: Rest

Dumbbell: 50/35lb, 22.5/15kg

Wall Walk: 10in

Mobility (Checkmark)

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality:

4 Sets

12 Alternating Top Down Dumbbell Bench

16 Kettlebell Gorilla Rows

Use a moderate load with dumbbells / kettlebells as you see fit. The non working arm will hold the top (bench press) For the Gorilla Rows focus on keeping back tight in good deadlift style set-up and KB’s hovering an inch off the floor.