WOD – Mon, Jul 27
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CrossFit East River – WOD
WARM-UP
General Warm-Up
2:00 Cardio Choice
–
10 PVC Pass-Throughs
10/10 PVC Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
10 Alternating Scorpions
10 Alternating Iron Cross Stretch
:20 Extended Plank Reverse Bridge
Specific Prep
15/11 Calorie Echo
2 x Empty Barbell
3 Hang High Pull
3 Hang Muscle Snatch
3 Overhead Squat
3 Snatch Balance
–
2-3 x With Light Loads
Snatch Lift Off
Slow Pull Power Snatch
Overhead Squat
Squat Snatch
–
Then build to 75% (Starting Loads)
Snatch (Every 2:00 x 6 Sets
Set 1: 3 Reps @ 70-75%
Set 2: 2 Reps @ 75-80%
Set 3: 1 Rep @ 80-85%
Set 4: 3 Reps @ 75-80%
Set 5: 2 Reps @ 80-85%
Set 6: 1 Rep @ 85-90%
)
We are working off an estimated or most recent 1RM Snatch for the day. These are wave loads designed to allow clean, consistent reps that build confidence and mechanical quality heading into a 1RM test in two weeks. Each set should feel snappy: a strong pull, an aggressive turnover, and a quality catch with a confident punch into the receiving position.
Modifications:
Level 1: Every 2:00 x 6 Sets, 3 Hang Power Snatch + 1 Overhead Squat, Building Technical Precision and Quality
Hotel Gym / Travel: Every 2:00 x 6 Sets, 3/3 Dumbbell Squat Snatch, For Load
“Headwinds” (Time)
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest b/t sets
Repeat Until 50 Bar Facing Burpees or 15:00 Time Cap
Time Cap: 15:00 (4 Rounds)
Score = Time to Complete 50 Bar Facing Burpees. If not completed 1 Rep = 1 Second added to 15:00 Time Clock.
Barbell: 95/65lb (43/30kg)
Goals: Complete in 3-4 Rounds (11:00-15:00)
Stimulus: Quad Burn / Leg Stamina / Barbell Cycling
RPE: 9/10
Primary Objective: Complete all Power Snatches unbroken while maintaining a strong, sustainable pace on the Echo Bike.
Secondary Objective: Finish the Echo Bike and Power Snatches by the 1:30 mark each round, leaving at least half of the interval to accumulate Bar Facing Burpees.
[Headwinds: Levels] (Time)
Level 2:
3:00 AMRAP
15/11 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 45 Burpees
Barbell: 75/55lb (34/25kg)
Level 1:
3:00 AMRAP
12/9 Calorie Echo Bike
8 Hang Power Snatches
Max Burpees (lateral step-over bar)
1:00 Rest, Continue until 40 Burpees
Barbell: 45/35lb (20/16kg)
Masters 55+:
3:00 AMRAP
12/9 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 40 Burpees
Barbell: 75/55lb (34/25kg)
[Headwinds: Comp / Travel / Big Class] (Time)
Competitor:
3:00 AMRAP
18/13 Calorie Echo Bike
10 Power Snatches
Max Bar Facing Burpees
1:00 Rest, Continue until 50 Bar Facing Burpees
Barbell: 115/75lb (52/34kg)
Hotel Gym / Travel:
3:00 AMRAP
200m Run
12 Dumbbell Power Snatches (alternating)
Max Dumbbell Facing Burpees
1:00 Rest, Continue until 50 Burpees
Dumbbell: 50/35lb (22.5/16kg)
Big Class Option:
Stagger athletes on the Bike, allowing for 1:00 Delays. This will allow for 4 Groups to hit the workout.
PRVN Reset (No Measure)
For Quality:
4 Sets
6/side Thread the Needle
:45 Sphinx Pose
6 Thoracic Extension on Roller (3 sec pause at top)
Intent: Restore passive thoracic extension and rotation after overhead loading or pressing volume.
Optional Accessories (Checkmark)
For Quality
3 Sets:
8/8 Dumbbell Suitcase Deficit Split Squat
8/8 Rear Foot Elevated RDL Moderate
3 Sets:
:20/:20 Single Leg Wall Sit @ Parallel