WOD – Wed, Apr 2
Announcements
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!
Key Focus Points for the Week:
🔹 Strength Progressions:
- Olympic Lifting (Monday) – Power Clean and Push Jerk: Building to a Heavy 3 Rep.
- Strict Press (Wednesday) – Building in a 5-3-1 style lifting session on the 2:00 mark to continue our overhead press progression.
- Back Squat (Thursday) – Building up to a Heavy Single here today over the course of 6 sets.
🔹 Conditioning Themes:
- Barbell Conditioning (Monday) – High power output work to optimize anaerobic power and battery work.
- #TEAMPRVN (Tuesday) – Triplet focused on lower body muscular endurance and upper body gymnastics pulling capacity.
- Strength Endurance (Wednesday) – Building full body strength and stability with an emphasis on upper body pressing strength.
🔹 Weekend Training Focus:
- Saturday – A Team Waterfall workout focused on putting a little pressure on athletes to keep moving and keep the pace up as their partners chase them down.
CrossFit East River – WOD
Shoulder Press (Strict Press
Every 2:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 1 Rep @ 85%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 85%)
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We are going to take a classic approach today to the strict press sets with each set being completed on the 2:00 mark with the focus of hitting quality reps, having a good amount of rest and then increasing loads down to the single on each series of 5-3-1. You should feel like you get substantial rest here in order to tackle these loads.
“Crepes Are Just Thin Pancakes” (Checkmark)
16:00 EMOM
minute 1: 10-15 Dumbbell Bench Press
minute 2: 15-20 V-Ups
minute 3: 50/50ft (15/15m) Kettlebell Mixed Rack + Overhead Carry
minute 4: 3-5 Wall Walks
Dumbbells: 2 x 50/35lb, 22.5/15kg
Kettlebells: 2 x 53/35lb, 24/16kg
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Goal: Complete each movement in under 50 seconds.
Time Domain: 40-50 sec for exercise.
Primary Objective: Unbroken Reps across all movements.
Secondary Objective: Maintain the upper range of each movement rep scheme.
Stimulus: Muscular Endurance + Strength Builder
RPE : 6/10
[Crepes are Just Thin Pancakes: Levels] (Checkmark)
Level 2:
16:00 EMOM
minute 1: 10-15 Dumbbell Bench Press
minute 2: 15-20 V-Ups
minute 3: 50/50ft (15/15m) Kettlebell Mixed Rack + Overhead Carry
minute 4: 3-5 Wall Walks to 20in off wall
Dumbbell: 2 x 35/25lb, 15/12kg
Kettlebells: 2 x 44/26lb, 20/12kg
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Level 1:
16:00 EMOM
minute 1: 10-15 Dumbbell Bench Press
minute 2: 15-20 Abmat Sit-Ups
minute 3: 50/50ft (15/15m) Kettlebell Front Rack Carry
minute 4: 3-5 Wall Walks to 30in off wall
Dumbbell: 2 x 35/25lb, 15/12kg
Kettlebells: 2 x 35/26lb, 15/12kg
—-
Competitor / Rx+:
16:00 EMOM
minute 1: 10-15 Dumbbell Bench Press
minute 2: 20 GHD Sit-Ups
minute 3: 50/50ft (15/15m) Kettlebell Mixed Rack + Overhead Carry
minute 4: 5 Wall Walks
Dumbbells: 2 x 70/50lb, 32/22.5kg
Kettlebells: 2 x 70/53lb, 32/24kg
—
Masters 55+:
16:00 EMOM
minute 1: 10-15 Dumbbell Bench Press
minute 2: 10-15 V-Ups
minute 3: 50/50ft (15/15m) Kettlebell Mixed Rack + Overhead Carry
minute 4: 3-5 Wall Walks to 20in off wall
Dumbbell: 2 x 35/25lb, 15/12kg
Kettlebells: 2 x 44/26lb, 20/12kg
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Big Class:
As prescribed, starting on different minutes to share Kettlebells and Dumbbells
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Travel / Hotel Gym:
As prescribed. Can use Dumbbells for all movements if needed here.
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
1:00 Weighted Forearm Plank
:30 Hollow Hold
:20/:20 Star Plank