WOD – Mon, Jan 12
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2:00 Cardio Choice
—
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Box Step-Ups
-Alternating Arm Swings
– Hand to Hand Wrist Circles
-Trunk Rotations
– Bow and Bend
– Down Dog Toe Touches
– Quarter Squat Reactive Jumps
Power Snatch (Every 2:00 x 5 Sets @ 70%+
1.1.1.1
*Rest 10s b/t reps
% is Based on 1RM Power Snatch)
Record Working Weight
1.1.1.1 Denotes a cluster set of 4 single repetitions. The goal is an RPE 8 top set today, leaving some in the tank as we build over the course of this cycle.
This will have us completing each cluster set in around 40 seconds to allow for 1:20 rest to adjust loads and reset before the next set
Modifications:
– Adjust to a Hang Power Snatch Variation as the first mod for those athletes with either lower back discomfort or new to the Snatch
– Adjust to a block variation if you have the availability
– Move to 4/4 Heavy Dumbbell Snatch if movement limitations occur with a barbell.
– We could even move to a Power Clean variation for those athletes that are not coming in on Thursday and/or have movement limitations overhead for the Snatch.
“PRVN Cyclical” (AMRAP – Rounds and Reps)
For Reps:
12:00 AMRAP
3 Wall Walks
9 Toes to Bar
12 Alternating Dumbbell Snatch
Dumbbell: 50/35lbs (22.5/16kg)
Wall Walk: 10in
Score = Rounds + Reps
Goal: 6-8 rounds
Stimulus: Cyclical engine work with shoulder stamina, midline control, and repeatable dumbbell cycling
RPE: 8/10
Primary Objective: Maintain smooth, repeatable round times without stalling on wall walks
Secondary Objective: Keep dumbbell snatches unbroken and T2B in efficient sets
[PRVN Cyclical: L2, L1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2:
For Reps:
12:00 AMRAP
3 Wall Walks
9 Toes to Bar
12 Alternating Dumbbell Snatch
Dumbbell: 35/25lb, 15/12kg
Wall Walk: 10in
—
Level 1:
For Reps:
12:00 AMRAP
3 Wall Walks
9 Hanging Knee Raises
12 Alternating Dumbbell Hang Snatch
Dumbbell: 25/15lb, 12/7kg
Wall Walk: 30in
—
Masters 55+:
For Reps:
12:00 AMRAP
3 Wall Walks
9 Toes to Bar
12 Alternating Dumbbell Snatch
Dumbbell: 30/20lb, 14/9kg
Wall Walk: 20in
[PRVN Cyclical: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor:
As prescribed
—
Travel / Hotel:
For Reps:
12:00 AMRAP
3 Wall Walks or 5 Inchworm Push-Ups
6 Strict Toes to Bar
12 Alternating Dumbbell Snatch
Dumbbell: 50/35lbs (22.5/16kg)
Wall Walk: 10in
Mobility (Checkmark)
1:00 Elevated Prayer Stretch
1:00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00/1:00 Thread the Needle Stretch
Optional Accessories (Checkmark)
3-4 Sets:
4 Dragon Flags
24 Weighted Russian Twists
:30 Dead-Hang
Russian Twist: Every Twist = Rep