WOD – Fri, May 29
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Warm-Up
400m Run
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:30 Puppy Dog Pose
20 Alternating Down Dog Toe Touches
Specific Warm-Up
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
12 Russian Kettlebell Swings
6/6 Kettlebell Windmills
6 Hang Snatch High Pulls
6 Hang Power Snatch
Specific Barbell Prep
3 Sets: Building Loads
1 Snatch Lift Off + 1 Slow Pull Power Snatch + 1 Power Snatch
then..
Build to starting loads on the barbell
Power Snatch (Weightlifting Variable Reps & Sets)
Score = Sum Total Load across all four sets. Athletes take each single from the floor with a deliberate reset between reps. The goal is to maintain technical consistency and build load across sets while staying within the 70-80% range. Each rep should reflect the same bar path, hip extension timing, and catch position as the one before it.
Modifications:
Level 1: Every 3:00 x 4 Sets: 5 Hang Power Snatch at moderate loads, 7 RPE
Hotel Gym / Travel: Every 3:00 x 4 Sets: 5/5 Single Arm Dumbbell Power Snatch or 1.1.1.1.1 Dumbbell Power Snatch at challenging load
Primer (Checkmark)
1 Round:
200m Run at goal pace
7 American Kettlebell Swings at working load
4-6 Pull-Ups
Use this to confirm kettlebell load and pull-up modification before “Helen” begins.
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Score = Time
Goals: 7:00-11:00
Time Cap = 15:00
Stimulus: Benchmark Conditioning
RPE: 9.5/10
Primary Objective: Unbroken Kettlebell Swings and a run pace at close to 1-Mile Race Pace.
Secondary Objective: Hold big sets on the pull-ups across all three rounds, targeting sets of either 7-5, 6-6, or 8-4.
[Helen: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
3 Rounds For Time
400m Run
21 American Kettlebell Swings
9 Pull-Ups
Kettlebell: 44/26lb, 20/12kg
Level 1:
3 Rounds For Time
400m Run
21 Russian Kettlebell Swings
12 Jumping Pull-Ups
Kettlebell: Moderate load allowing unbroken sets each round
Masters 55+:
3 Rounds For Time
400m Run
21 Russian Kettlebell Swings
9 Pull-Ups or Strict Banded Pull-Ups
Kettlebell: 44/26lb, 20/12kg
[Helen: Competitor & Travel] (Time)
Competitor:
3 Rounds For Time
400m Run
21 American Kettlebell Swings
12 Chest to Bar Pull-Ups
Kettlebell: 70/53lb, 32/24kg
Goal: All athletes choosing the competitor path should be able to go sub 9:00
Hotel Gym / Travel:
3 Rounds For Time
400m Run
21 Alternating Dumbbell Snatch
9 Strict Pull-Ups
Dumbbells: 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Quality:
4 Sets
6 / side Quadruped T-Spine Reach
:45 / side Half Kneeling Hip Flexor w/ Reach
:45 Childs Pose w/ Side Bend
Intent: Restore thoracic rotation and shoulder mechanics while opening hip flexors.
Notes:
Quadruped Rotation w/ Reach
• Rotate slowly
• Exhale into range
• Eyes follow hand
Half Kneeling Hip w/ Reach
• Light posterior pelvic tilt
• Ribs down
• Controlled breathing
Childs Pose
• Walk hands side to side
• Breathe into lats
• Relax neck
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10 Ring V-Outs
10 Ring Bicep Curls
10 GHD Hip Extensions
:30 Sorenson Hold