WOD – Fri, Jan 23
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2:00 Cardio Choice
–
2 Sets, For Quality
10 PVC Pipe Pass Throughs
10/10 PVC Pipe Around the World’s
8/ 8 Single KB Staggered Stance RD L
10 Goblet Squat
:30 Pause Goblet Squat Ankle Mobility
Specific Prep
3 Hang Muscle Snatch
3 Low Hang Power Snatch
3 Overhead Squats
6 Ring Rows
3 Burpees
–
3 Low Hang Power Snatch
3 Overhead Squats
3 Hang Squat Snatch
:10 Chin Over Bar Hold
3 Burpees
–
Then move to Weightlifting Technique and Primer for Workout
Weightlifting Technique / Primer for Workout (Checkmark)
10:00 EMOM
Minute 1: *Snatch
Minute 2: *Chest to Bar Progressions
*Snatch
1 Snatch Lift Off
1 Slow Pull Power Snatch
2 Squat Snatch (As Quick Singles)
Starting @ light loads (35-45% of 1RM Snatch)
Built as a primer for the workout, planning to get to 20-30lb above working loads for the workout in order to develop more technical capacity and a little overload to make the snatches feel easier and more manageable in the workout.
*Chest to Bar
– Set 1: 8 Bar Kip Swings + 4 Jumping Chest to Bar or 4 Inverted Rows
– Set 2: 4 Elevator Kipping Pull-Ups (Developing higher and higher kip moving to chin over bar pull-ups + :10 Ring to Chest Hold)
– Set 3: 4 Elevator Kipping Pull-Ups (Developing higher and higher kip moving to chest to bar pull-ups + :10 Ring to Chest Hold)
– Set 4: 3-5 Chest to Bar Pull-Ups
– Set 5: 3-5 Chest to Bar Pull-Ups
“The Pit” (Time)
For Time
10 Rounds
5 Chest to Bar Pull-Ups
1-2-3-4-5-6-7-8-9-10 Squat Snatch
5 Bar Facing Burpees
Barbell: 135/95lb, 61/43kg
Goal: 10:00-15:00 minutes
Time Cap: 17 minutes
Stimulus: High-skill barbell cycling under fatigue with gymnastics interference
Workout RPE: 9/10
Primary Objective: Maintain technical consistency on squat snatches as volume increases
Secondary Objective: Keep chest-to-bar sets controlled to preserve grip and breathing
[The Pit: L2, L1, & Masters 55+] (Time)
Level 2:
For Time
10 Rounds
5 Pull-Ups
1-2-3-4-5-6-7-8-9-10 Squat Snatch
5 Bar Facing Burpees
Barbell: 95/65lb, 43/30kg
—
Level 1:
For Time
10 Rounds
5 Ring Rows
1-2-3-4-5-6-7-8-9-10 Hang Power Snatch
5 Lateral Burpees over Bar (Step-Over)
Barbell: 45/35lb, 20/15kg
—
Masters 55+:
For Time
10 Rounds
5 Pull-Ups
1-2-3-4-5-6-7-8-9-10 Power Snatch
5 Bar Facing Burpees
Barbell: 75/55lb, 34/25kg
[The Pit: Competitor & Travel] (Time)
Competitor:
For Time
10 Rounds
7 Chest to Bar Pull-Ups
1-2-3-4-5-6-7-8-9-10 Squat Snatch
7 Bar Facing Burpees
Barbell: 135/95lb, 61/43kg
—
Travel / Hotel:
For Time
10 Rounds
5 Strict Pull-Ups
1-2-3-4-5-6-7-8-9-10 Dual Dumbbell Power Snatch
5 Lateral Burpees over Dumbbells
Dumbbells: 2 x 50/35lb, 22.5/15kg
Mobility (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00 Standing Forward Fold
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
For Quality
3 Sets: For Quality
10 Theraband Cuban Press
16 Alt Kettlebell Gorilla Rows