WOD – Tue, Feb 24
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets:
20 Lateral Line Hops
10 Alt Skater Hops
10 Banded Pass-Throughs (wide to narrow grip)
6/6 Cossack Squats
8 Prone Swimmers
200m Progressive Row (build last 100m)
Specific Barbell Prep / Empty to Light Barbell
2–3 Sets
3 Position Snatch High Pull (High Hang + Hang + Mid-Shin)
3 High Hang Muscle Snatch
3 Snatch Balance to Power Position
3 Position Power Snatch (High Hang + Hang + Mid-Shin)
Specific Primer after the Weightlifting Portion
2 Controlled Sets:
150m Row @ strong but sustainable
25 Double Unders (or 40 singles fast)
8 Alternating DB Hang Snatch (light, smooth turnover)
– Can be warm-up to working loads, but suggested at working loading for the workout
Power Snatch (Take 12:00 to Establish:
Power Snatch 5RM)
Level 3 and Comp: TnG
Level 2 and Masters: Quick Singles
Level 1:
Every 2:00 x 6 Sets
5 Hang Power Snatch, Choice on Loads
Modifications
– Adjust to a Hang Power Snatch / Block Power Snatch
– Move to Power Cleans for those that can’t go overhead
– Alternatively Move to Snatch Pulls
“Flat White” (Time)
For Time:
1000m Row
100 Double Unders
30 Alternating Dumbbell Hang Snatch
500m Row
100 Double Unders
30 Alternating Dumbbell Hang Snatch
250m Row
Dumbbell: 1 x 50/35lb, 22.5/15kg
Score = Time
Goal: 12:00-16:00 minutes
Time Cap: 18:00 minutes
RPE: 7.5-8/10
Stimulus: Lactate Threshold
Primary Objective: Maintain disciplined rowing splits that allow immediate transitions to rope and dumbbell work
Secondary Objective: Keep double unders and dumbbell snatches in smooth, repeatable sets. The focus here should be to have a plan of attack when to break and to do so early on in the workout.
[Flat White: L2, L1, & Masters 55+] (Time)
Level 2:
1000m Row
50 Double Unders
30 Alternating Dumbbell Hang Snatch
500m Row
50 Double Unders
30 Alternating Dumbbell Hang Snatch
250m Row
Dumbbell: 1 x 35/25lb, 15/12kg
—
Level 1:
800m
100 Single Unders
30 Alternating Dumbbell Hang Snatch
400m Row
100 Single Unders
30 Alternating Dumbbell Hang Snatch
200m Row
Dumbbell: 1 x 25/15lb, 12/7kg
—
Masters 55+:
1000m Row
50 Double Unders
30 Alternating Dumbbell Hang Snatch
500m Row
50 Double Unders
30 Alternating Dumbbell Hang Snatch
250m Row
Dumbbell: 1 x 30/20lb, 14/9kg
[Flat White: Competitor & Travel] (Time)
Competitor:
1000m Row
100 Double Unders
30 Alternating Dumbbell Hang Snatch
500m Row
100 Double Unders
30 Alternating Dumbbell Hang Snatch
250m Row
Dumbbell:
Set 1: 1 x 50/35lb, 22.5/15kg
Set 2: 1 x 70/50lb, 32/22.5kg
—
Hotel / Travel:
1000m Run
100 Double Unders
30 Alternating Dumbbell Hang Snatch
500m Run
100 Double Unders
30 Alternating Dumbbell Hang Snatch
250m Run
Dumbbell: 1 x 50/35lb, 22.5/15kg
Mobility (Checkmark)
:30/:30 KB Calf Smash
1:00/1:00 Active Pigeon Stretch
1:00/1:00 Crossbody Lat Stretch
1:00 Updog Pose
Optional Accessories (Checkmark)
For Quality:
3 Sets
8/8 D umbbell Suitcase Russian Step Up , Light to Moderate
6 x 1 and 1/4 Barbell Hip Thrust , Moderate