WOD – Fri, Aug 14
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CrossFit East River – WOD
Warm-Up Flow (No Measure)
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
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
Pause Power Snatch (Knee)
Overhead Squat
Squat Snatch
–
Then build to 75% (Starting Loads)
Snatch (Take 15:00 to Establish a 1RM Snatch
)
Today is the culmination of this snatch cycle. The goal is a clean, technical lift at the top end of capacity: snappy, firm, and hitting quality positions from the floor all the way through the catch. This is not a grind-it-out attempt. Athletes should be making controlled jumps through their build, arriving at their opener feeling confident, and executing attempts that reflect the technical work invested over this cycle. If a lift does not look and feel connected from the first pull, do not chase another 10lb (4.5kg); reset, tighten the positions, and take the lift that earns the number.
Modifications:
Level 1: Every 1:30 x 10 Sets: 3 Hang Power Snatch + 1 Overhead Squat at technical loads, mechanics and form as the focus.
Hotel Gym / Travel: Take 15:00 to build to a heavy Single Arm Dumbbell Snatch per side, focusing on hip extension, a high pull, and a stable locked-out catch at the top
Primer (No Measure)
3 Shuttle Runs
8 Bar Kip Swings
4 Strict Knees to Chest
3 Power Snatch
3 Overhead Squats
3 Squat Snatch
–
3 Shuttle Runs
6 Toes to Bar or working modification
3 Power Snatch
3 Overhead Squats
3 Squat Snatch
Use this to confirm barbell load, toes to bar standard, and shuttle run spacing before “CrossFit Community Cup E3” begins.
“CrossFit Community Cup E3” (3 Rounds for reps)
For Max Reps
3 Sets
4:00 AMRAP / 2:00 Rest
10 Shuttle Runs (25ft/7.5m Down and Back = 1)
21 Toes to Bar
In the time remaining…
Round 1: Max Power Snatches
Round 2: Max Overhead Squats
Round 3: Max Squat Snatches
Barbell: 135/95lb (61/43kg)
Score = Total Reps (barbell only)
Goals: 60+ Total Barbell Reps
Stimulus: Barbell Conditioning / Grip and Quad Stamina
RPE: 9/10
Primary Objective: Hit the shuttle runs and toes to bar efficiently each round, arriving at the barbell with enough left to accumulate meaningful max reps.
Secondary Objective: Manage grip across all three rounds so the quality of the squat snatch in round three is not just whatever is left after rounds one and two.
[CrossFit Community Cup E3: Levels] (3 Rounds for reps)
Level 2:
15 Toes to Bar
Barbell: 95/65lb, 43/30kg
Level 1:
7 Shuttle Runs
15 Kipping Knees to Chest
Barbell: 45/35lb, 20/15kg
Masters 55+:
10 Shuttle Runs
15 Toes to Bar
Barbell: 65/45lb, 30/20kg
Competitor:
As prescribed
Hotel Gym / Travel:
For Max Reps
3 Sets
4:00 AMRAP / 2:00 Rest
300m Run (Treadmill)
21 V-Ups
In the time remaining…
Round 1: Max Alternating Dumbbell Snatch
Round 2: Max Single Arm Overhead Squats
Round 3: Max Alternating Dumbbell Squat Snatch
Dumbbell: Choice on Loads
PRVN Reset (No Measure)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat w/ Upper Body Support
4/Side Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, and reinforce comfortable squat depth.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:20 Hollow Hold
10-12 Banded Cuban Press
:15/:15 Side Star Plank