WOD – Wed, Oct 28

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CrossFit East River – WOD

Warm-up

General Warm-Up

2:00 Cardio Choice (Row Ideally)

–

10 PVC Pass-Throughs

10 PVC Around the Worlds (5 Each Direction)

:20 PVC Prayer Stretch

5/5 Alternating Iron Cross Stretch

:30 x 90/90 Bear Sit Hip Switch

10 Cossack Squats (5/5)

:20/:20 Half Kneeling Ankle Rocks

–

2 Sets (Priming the Legs and Shoulders for Receiving Overhead):

10 PVC Overhead Squats

8 Medicine Ball Front Squats

6 Medicine Ball Thrusters, Light

20 Single Unders

:20 Extended Plank Reverse Bridge

–

Specific Barbell Prep

2 Sets: Empty Barbell

5 Snatch Grip Romanian Deadlifts (Shoulders over the bar, lats on)

5 Snatch Lift Offs to the Knee

5 Hang Muscle Snatches

5 Snatch Balances (Punch under, feet land fast and flat)

5 Overhead Squats

–

1 Set: Empty Barbell

3 Hang Snatch + 3 Snatch (Rehearsing today’s complex, same setup both positions)

–

Then build to 60% before the clock starts, taking 2-3 sets to get there.

Snatch (Every 1:30 x 8 Sets
1 Hang Snatch + 2 Snatch
Start, Perform between 60-75%)

Loading Notes: % of 1RM Snatch

– We are shooting for Squat Snatch today, however these can be a Low Catch Power Snatch with the focus on hip extension, quick turnover, and bar close.

– Look to start the first set at 60% and gradually build, aiming to complete the last 3-4 sets at 75%.

“The Gruffalo” (Time)

For Time

4 Rounds

8 Hang Power Snatches

16 Wall Balls

48 Double Unders

Time Cap: 10:00

Score = Time

Barbell: 95/65lb (43/30kg)

Wall Ball: 20/14lb (9/6kg) to 10/9ft Target

Goal: 6:00-10:00, rounds of 1:30-2:30
Stimulus: Barbell Cycling / Muscular Stamina

RPE: 8.5/10

Primary Objective: Keep the hang power snatches unbroken all four rounds.

Secondary Objective: Hold round times within :20 of each other with minimal downtime between stations.

[The Gruffalo: Levels] (Time)

Level 2:

For Time

4 Rounds

8 Hang Power Snatches

16 Wall Balls

36 Double Unders

Barbell: 75/55lb (34/25kg)

Wall Ball: 20/14lb (9/6kg) to 10/9ft Target

Hotel Gym / Travel:

For Time

4 Rounds

8 Dual Dumbbell Thrusters

16 Alternating Dumbbell Hang Snatches

48 Double Unders

Dumbbells: 50/35lb (22.5/15kg)

PRVN Reset (No Measure)

For Quality:

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:

50/50ft (15/15m) Single Arm Kettlebell Overhead Carry

10 Reverse Nordic Curls

:15/:15 Copenhagen Plank

Choice On Loads