WOD – Wed, Feb 26
Announcements
4p OPEN GYM: Mon – Thur
– Canceled beginning 2.17
– Due to low attendance.
What to Expect This Week:
- Monday: Back Squat 5RM and a 15:00 Grind of an AMRAP.
- Tuesday: Ring Muscle-Ups Skills + Practice into a Burner of an EMOM centered around midline and quad stamina.
- Wednesday: Touch and Go 5RM Power Clean some barbell cycling fun!
- Thursday: Mix Modal Endurance Based workout as a little active flush before our Open Workout Friday
- Friday: You go, I Go Partner Style AMRAP with a focus on Barbell cycling and grip endurance
- Saturday: Open 25.1
- Sunday: Strength Focused EMOM, that gives us a glimpse and feel into some EMOMs to come in our next cycle.
CFER Spotify Public Workout Playlist
🔗 CFER Open 2025
- Add ONE song
- Initiative to grow the CFER workout playlists
- Testing for The Open 2025
- No guarantee your song will play (during your heat)
- But will try and pull some requested songs if they fit the beat/vibe/mix
- Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though
What is The CrossFit Open?
🔗https://games.crossfit.com/open/overview
– Official CrossFit HQ sign-up link
CrossFit East River – WOD
Power Clean (Every 2:00 x 5 Sets
5 Tng Power Clean
Load: @ 65%+ of 1RM Power Clean
Building to a Heavy for the Day)
We are looking to start at 65% of our 1RM Power Clean today and build to a new 5RM. This was a re-test from Week 2 of our cycle and will be a great indicator of how far our barbell cycling and efficiency has come.
“Hunting Trip” (Time)
3 Rounds For Time
60 Double Unders
15 Deadlifts
12 Hang Power Cleans
9 Shoulder to Overhead
Barbell Load: 135/95lb, 61/43kg
Goal Time Domain: 6-9 minutes
Time Cap: 10 minutes
Primary Objective: Barbell Cycling Efficiency and Movement Mechanics.
Secondary Objective: Consistent pacing each round with the goal of maintaining close to 2 minutes per round.
Stimulus: Barbell Cycling Efficiency
RPE: 9/10
[Hunting Trip: Levels] (Time)
Level 2:
Barbell Load: 115/75lb, 52/34kg
—-
Level 1:
Barbell Load: 75/55lb, 34/25kg
—-
Competitor / Rx+:
Barbell Load: 155/105lb, 70/48kg
—
Masters 55+:
95/65lb, 43/30kg
—-
Big Class:
As prescribed
—-
Travel / Hotel Gym:
3 Rounds For Time
60 Double Unders
15 Dumbbell Deadlifts
12 Dumbbell Hang Power Cleans
9 Dumbbell Shoulder to Overhead
Dumbbell Load: 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Optional Accessories (Checkmark)
5 Sets: For Quality
45 Seconds – Barbell Hip Thrusts, Moderate
-:15 rest-
45 Seconds – Foam Roller Hamstring Curls
-:45 rest-