WOD – Tue, Nov 17
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CrossFit East River – WOD
Warm-Up
General Warm-Up
400m Run, Easy Pace
–
10m Toy Soldiers
10m Walking Quad Stretch
10m Knee Hug + Lunge and Twist
10m High Knees
10m Butt Kicks
–
10 PVC Pass-Throughs
5/5 PVC Around the Worlds
:15/:15 Alternating Iron Cross Stretch
8 Alternating Scorpions
–
2 Sets (Priming the Shoulders and Midline for Ring Muscle-Ups):
12 Banded Pull-Aparts
8 Scapular Pull-Ups
10 Hollow Rocks
8 Arch Rocks
:20 Support Hold on Rings, Turn Out at the Top
6 Ring Rows, Feet Forward
–
Specific Barbell Prep
2 Sets: Empty Barbell
5 Barbell Good Mornings
5 Hang Muscle Snatch
5 Overhead Squats
5 Snatch Balance
3 Power Snatch (Finish the Pull, Punch Up Fast and Lock the Elbows)
Blade Runner (Time)
For Time
10 Rounds
3 Ring Muscle-Ups
6 Power Snatch
200m Run
Time Cap: 25:00
Score = Time
Barbell: 95/65lb (42.5/30kg)
Machine Conversions:
200m Run = 6 Shuttle Runs or 500/450m BikeErg or 250/225m Row or 220/195m SkiErg
Goals: 17:00-21:00
Stimulus: Mixed Modal Aerobic and Muscular Endurance
RPE: 7.5/10
Primary Objective: Complete every round at the exact same pace.
Secondary Objective: Unbroken Ring Muscle-Ups and unbroken Power Snatches every round.
[Blade Runner: Levels] (Time)
Level 2:
For Time
10 Rounds
2 Ring Muscle-Ups or 3 Low Ring Banded Muscle-Ups
6 Power Snatch
200m Run
Barbell: 75/55lb (35/25kg)
Level 1:
For Time
10 Rounds
3 Ring Rows + 3 Push-Ups
6 Hang Power Snatch
200m Run
Barbell: 45/35lb (20/15kg)
Masters 55+:
For Time
10 Rounds
2 Ring Muscle-Ups or 3 Low Ring Banded Ring Muscle-Usp
6 Power Snatch
200m Run
Barbell: 75/55lb (35/25kg)
Competitor:
For Time
10 Rounds
4 Ring Muscle-Ups
6 Power Snatch
200m Run
Barbell: 115/80lb (52.5/37.5kg)
Hotel Gym / Travel:
For Time
10 Rounds
3 Strict Pull-Ups + 3 Strict Dips
6 Dual Dumbbell Power Snatch
200m Treadmill Run
Dumbbells: 2 x 50/35lb (22.5/15kg)
Bad Weather Option
For Time
10 Rounds
3 Ring Muscle-Ups
6 Power Snatch
6 Shuttle Runs (25/25ft, 7.5/7.5m)
Barbell: 95/65lb (42.5/30kg)
PRVN Reset
For Quality:
3 Sets
:45/side Scorpion Stretch
1:00 Elevated Prayer Stretch
8/side Quadruped Thoracic Rotation
Intent: Decompress the shoulder girdle, thoracic spine, and lats after significant overhead and pulling volume.
Optional Accessories (Checkmark)
For Quality:
3 Sets:
12-15 Tall Kneeling Straight Arm Banded Lat Pull Downs
8/8 Single Leg Barbell Hip Thrust , moderate
10/10 Half Kneeling Banded Paloff Press with Rotation
20 Banded Tricep Extensions
Choice on loads; select loads that allow each set unbroken, rest as needed between sets.