WOD – Tue, Mar 11
Announcements
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
👀 IN-HOUSE OPEN LEADERBOARD
What to Expect This Week:
- Monday: Back Squat strength work into a powerful 12:00 EMOM centered around muscular endurance and stamina.
- Tuesday: Clean and Jerk Complex, followed by a fun little upper body density triplet.
- Wednesday: Bench Press strength work into a nice little max rep 15:00 EMOM with Single Arm Devils Press, Air Squats, and Row
- Thursday: A Longer Muscular Endurance Workout centered around midline endurance
- Friday: A fun Partner AMRAP building in a nice 1:1 work to rest ratio here with a little quad stamina burner.
- Saturday: Open 25.3?
- Sunday: Strength Superset with Lower Body Pull + Upper Body Push into a strength conditioning interval workout centered around a max rep pull-up finish.
CrossFit East River – WOD
Clean and Jerk (Clean and Jerk Complex
Every 2:00 minutes x 6 Sets
Power Clean + Squat Clean + Split Jerk)
We are looking to complete 1 unbroken complex at or above 70% of your limiter today for this combination. The goal here is consistent mechanics and to build in the range of 85%, which should feel like you have a little more in the tank.
Ideally TnG Today
“High Flying Robin” (Time)
For Time
9-7-5
Bar Muscle-Up
Shoulder to Overhead
Burpee Box Jump Overs
Barbell: 155/105lb, 70/52kg
Box Height: 24/20in
Score = Time
Goal: 7-11 minutes
Time Cap: 14 minutes
Primary Objective: Maintain strategic sets on Bar Muscle-Ups, unbroken reps on the shoulder to overhead and consistent pacing throughout the burpee box jump overs.
Secondary Objective: Limit transition times to keep the intensity high throughout.
Stimulus: High-skill gymnastics meets barbell power output.
RPE (Rate of Perceived Exertion): 8-9/10 – A hard push from the start, with a full send-mode on the round of 5.
[High Flying Robin: Levels] (Time)
Level 2:
For Time
18-14-10
Chest to Bar Pull-Ups
9-7-5
Shoulder to Overhead
Burpee Box Jump Overs
Barbell: 115/75lb, 52/34kg
Box Height: 24/20in
—-
Level 1:
For Time
21-15-9
Jumping Pull-Ups
9-7-5
Shoulder to Overhead
Burpee Box Step-Ups
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in
—
Competitor / Rx+:
For Time
9-7-5
Bar Muscle-Up
Shoulder to Overhead
Burpee Box Jump Overs
Barbell: 185/125lb, 84/57kg
Box Height: 30/24in
—-
Masters 55+:
For Time
18-14-10
Pull-Ups
9-7-5
Shoulder to Overhead
Burpee Box Jump Overs
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in
—-
Big Class:
As prescribed
—-
Travel / Hotel Gym:
For Time
18-14-10
Strict Pull-Ups
Dumbbell Push Press
Burpee Bench Jump Overs
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
12:00 EMOM
Minute 1 – 6 Strict Pull-Ups
Minute 2 – 6 Strict Ring Dips
Add load or assistance as able, but stay unbroken. These don’t need to be overly challenging today, focus on really good positions and control. This piece of our progression will roll in two week mini blocks.