WOD – Mon, Apr 21

April 21, 2025Uncategorized

CrossFit East River – WOD

Body Heat + Mobility (4-6 min)

1:30 Cardio Choice

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:20/:20 Scorpion Stretch

:30 Extended Plank Reverse Bridge

:20/:20 Active Pigeon Stretch

:30 Down Dog Toe Touch

General Prep (4-6 min)

2 Sets: For Quality

8 Bootstrap Squats

10 Deep Lunge Mountain Climbers

5 No Jump Burpees

5 Tall Muscle Clean

5 Strict Press

5 Front Squats

Specific Prep (8-10 min)

3 Bar Facing Burpees

6 Bar Kip Swings

6 Kipping Knee Raises or Toes to Target

4-6 Thrusters @ Warm-Up Loads

3 Bar Facing Burpees

6 Toes to Bar or Modification

6 Thrusters @ Working Load

–

Then Spend 5 minutes setting up for Strict Press and the Deficit Split Squat

Strength Superset (8 Rounds for weight)

Every 2:00 x 5 Sets

5/5 Deficit Split Squat (Farmers Loaded)

3 Strict Press
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Split Squat: Challenging, Unbroken Loads @ 20×1 Tempo

Strict Press starts @ 80%+ and build to a heavy 3 or the day

Stimulus: Absolute Strength Development / Unilateral Strength

The focus here is on structural strength work for the knees and hips, while using the superset to target our upper body overhead press progression.

RPE: 6/10 *this should be challenging, but nothing that really fully taxes the body

Key focus areas:

Tension and controlled tempos for these lifts

Controlled Descent + Fast Ascent (For both the Split Squat and the Strict Press

Modifications:

Traditional Split Squat or Adjust to a Step-Up for those with knee issues

Consider adjusting to a Dual or Single Dumbbell Press. A Landmine Press could be another good alternative.

“First Principles” (AMRAP – Rounds and Reps)

12:00 AMRAP

3 Bar Facing Burpees

5 Thrusters

7 Toe to Bar

Barbell: 95/65lb, 43/30kg
—

Goal: 8-11 Rounds

Primary Objective: Complete each round in under 90 seconds

Secondary Objective: Unbroken reps across

Stimulus: Upper Body Density / Quick Transitions

RPE : 8/10

[Levels: First Principles] (AMRAP – Rounds and Reps)

Level 2:

12:00 AMRAP

3 Bar Facing Burpees

5 Thrusters

7 Alternating Toe to Bar

Barbell: 75/55lb, 34/25kg

—

Level 1:

12:00 AMRAP

3 Burpee Bar Step-Overs

5 Thrusters

7 Hanging Knee Raises

Barbell: 45/35lb, 20/15kg

—

Masters 55+:

12:00 AMRAP

3 Bar Facing Burpees

5 Thrusters

7 Toe to Bar

Barbell: 65/45lb, 30/20kg

—

Competitor:

12:00 AMRAP

3 Bar Facing Burpees

5 Thrusters

7 Toe to Bar

Barbell: 115/75lb, 52/34kg

—

Travel / Hotel:

12:00 AMRAP

3 Burpees over Dumbbells

5 Dumbbell Thrusters

7 Toe to Bar

Barbell: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

3 Sets: For Quality

:20 GHD Supine Hold

10-12 Seated Medball Knee Extensions