WOD – Wed, Mar 12
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
Bench Press (Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%
Rest as needed between 5-3-1 to complete within the 4:00 time frame)
—
Rest as needed between 5-3-1 to complete within the 4:00 time frame. The goal here is to complete the entire 9 reps at a good controlled pace with the 5 unbroken, adjust loads, then 3 unbroken, adjust loads, then 1 rep to complete the set within each 4:00 window.
“Swole Batman” (5 Rounds for reps)
For Calories
15:00 EMOM
Minute 1 – Single Arm Devil’s Press
Minute 2 – Air Squats
Minute 3 – Max Calorie Row
Dumbbells: 50/35lbs (22.5/15kg)
Score = Sum Total Reps
Goals: 8-12 Devils Press / 25-35 Air Squats / 15-20 Cals for men, 10-14 Cals for women on the row
Primary Objective: Sustain consistent effort across all 15 minutes.
Secondary Objective: Have your last round be the round with the most total reps achieved.
Stimulus:
Full-body muscular endurance & aerobic power.
Grip, shoulders, and legs under fatigue before max-effort bike sprints.
Steady-state strength endurance → sprint power output.
RPE (Rate of Perceived Exertion):
7-9/10 – Controlled but tough work in minutes 1 & 2, then full send on the Echo Bike.
[Swole Batman: Levels] (5 Rounds for reps)
Level 2:
Dumbbells: 35/25lb, 15/12kg
—-
Level 1:
Dumbbells: 25/15lb, 12/7kg
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Competitor / Rx+:
As prescribed
—
Masters 55+:
Dumbbells: 30/20lb, 14/9kg
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Big Class:
For Calories
15:00 EMOM
Minute 1 – Single Arm Devil’s Press
Minute 2 – Air Squats
Minute 3 – Max Calorie Row
Dumbbells: 50/35lbs (22.5/15kg)
—-
Travel / Hotel Gym:
For Calories
15:00 EMOM
Minute 1 – Single Arm Devil’s Press
Minute 2 – Air Squats
Minute 3 – Max Distance Treadmill
Dumbbells: 50/35lbs (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)
12:00 EMOM
Minute 1 – 7 Seated Good Mornings
Minute 2 – 7/7 Banded Clamshell
w/ 1s Hold at Top
Use a lighter weight for the seated good mornings that allows for a focus on control and range of motion.