WOD – Wed, Mar 26
Announcements
Key Focus Points for the Week:
Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.
Saturday – A full-body stamina partner workout designed for high output and teamwork.
Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM
Friday 6pm – Rotating Schedule
Now that The Open is behind us, we’re kicking off a new rotating schedule for our Friday 6PM class! Each week will feature one of the following:
📍 WODs – Your classic Workout of the Day.
📍 Olympic Lifting Foundations – Focus on the fundamentals of the Clean, Snatch, or Jerk, with each session dedicated to a specific lift.
📍 Pump Sesh’s – Bodybuilding-style workouts to hit movements we don’t often see in regular WODs.
Check the schedule each week to see what’s on deck. We can’t wait to see you there!
Note: The 5pm will remain the regular programmed WOD, it will only be the 6pm that rotates.
See you in the gym!
CrossFit East River – WOD
Back Squat (Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 70%
3 Reps @ 75%
1 Rep @ 80-85%
Rest as needed between 5-3-1 to complete within the 4:00 time frame)
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This is to be done as 5 reps, then 3 reps, then 1 rep within every 4:00 minute segment just as we did 2 weeks ago. This will have athletes adjusting weight quickly and ending with 80-85% on the bar for the final rep of 9 within each set. This creates a good volume dose as well as allowing athletes to tackle heavier loads in a cluster set style lifting session.
“Crank” (AMRAP – Rounds and Reps)
8:00 AMRAP
20 American Kettlebell Swing
10 Box Jumps
50ft (15m) Single Arm Overhead Walking Lunge
Load: 53/35lb, 24/16kg
Box Height: 30/24in
Score = Rounds + Reps
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Goal: 3 Rounds
Time Domain: ~2:30 / round
Maintain steady, repeatable pacing across both rounds. Athletes should aim to complete the first round within 2-2:30 then things will settle in a bit as fatigue builds in the quads.
Primary Objective: Maintain unbroken sets on the Kettlebell Swing + unbroken 25ft (7.5m) segments on the Lunge
Secondary Objective: Keep a steady and smooth pace on the box
Stimulus: Leg stamina and muscular endurance
RPE : 8/10
Challenging but sustainable. Fatigue will build across rounds, so early pacing is critical to avoid redlining towards the final 3 minutes of the AMRAP.
[Crank: Levels] (AMRAP – Rounds and Reps)
Level 2:
8:00 AMRAP
20 American Kettlebell Swing
10 Box Jumps
50ft (15m) Single Arm Overhead Walking Lunge
Load: 44/26lb, 20/12kg
Box Height 24/20in
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Level 1:
8:00 AMRAP
20 Russian Kettlebell Swing
10 Box Step-Ups
50ft (15m) Single Arm Overhead Carry
Load: 35/18kg, 16/8kg
Box Height 24/20in
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Competitor / Rx+:
8:00 AMRAP
20 American Kettlebell Swing
10 Box Jumps
50ft (15m) Single Arm Overhead Walking Lunge
Load: 70/53lb, 32/24kg
Box Height 30/24in
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Masters 55+:
8:00 AMRAP
20 Russian Kettlebell Swing
10 Box Step-Ups or Box Jumps
50ft (15m) Single Arm Overhead Walking Lunge
Load: 44/26lb, 20/12kg
Box Height 24/20in
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Big Class:
As prescribed
Travel / Hotel Gym:
As prescribed, Can Sub Bench Jump Overs for Box Jumps
Mobility
1:00/1:00 Elevated Pigeon Pose
1:00/1:00 Single Leg Forward Fold
1:00 Seated Straddle
Foam Roll Quads and Hamstrings
Optional Accessories (Checkmark)
3 Sets: For Quality
12 Ring Hamstring Curls
15 Barbell Hip Thrusts
20/20 sec S plit Squat Paloff Press Iso Hold