WOD – Fri, May 2
Announcements
Key Focus Points for the Week:
Strength + Olympic Lifting Progressions:
- Clean Complex (Monday): Power and Speed Development, Refining and Honing in Positions
- Strength Superset (Tuesday): Bench Press @ Moderate Loads and Carries to build the upper body strength while allowing optimal recovery.
- Strength Superset (Thursday): Deadlift and Strict Press Primer session for next week’s tests.
- Overhead Squat (Friday): Challenging positional strength and stability over max loading.
- 3RM Power Snatch (Sunday): Fun test for a Sunday session where we can dial in positions and have a great finish to the week.
Conditioning Themes:
- Upper Body Density (Tuesday): Short challenging workout centered around upper body muscular endurance.
- Murph Prep (Wednesday):
- Short Rest Interval Style Triplet (Friday): Complementary movements and Grip Fatigue will be the focus of the day.
- Saturday: Long Partner Chipper Today with a fun mix of Running, Wall Balls, Machines and Rope Climbs.
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CrossFit East River – WOD
Overhead Squat (Overhead Squat
Every 2:00 minutes x 5 Sets
3 Reps @ 80%+ of 1RM Snatch
)
% of 1RM Snatch
Stimulus: Stability Strength and Motor Control
We are looking for the weights to get heavy here, knowing that the loading will still be relatively light in comparison to what we have been tackling during those back squat progressions
RPE: 7/10. Overall not a huge toll on the body today.
Key focus areas:
Global Tension / Bracing
Root through the feet.
Continually press up on the bar and you descend into the squat.
“Bruiser’s Bootcamp” (6 Rounds for time)
Every 2:00 minutes x 6 Sets
8 Toe to Bar
5/5 Single Arm Dumbbell Hang Snatch
12 Single Dumbbell Box Step-Overs
Box Height: 24/20in
Dumbbell: 50/35lb, 22.5/15kg
—
Goal: ~1:30 / Set
Primary Objective: Quick Transitions and Unbroken Movements
Secondary Objective: Work to descend splits across. This would mean starting off at around that 1:40 mark and descending to the 1:20 mark
Stimulus: Upper Body Density / Interference
RPE : 7/10
[Bruisers Bootcamp: Levels] (6 Rounds for time)
Level 2:
Every 2:00 minutes x 6 Sets
8 Toe to Bar
5/5 Single Arm Dumbbell Hang Snatch
12 Single Dumbbell Box Step-Overs
Box Height: 24/20in
Dumbbell: 35/25lb, 15/12kg
—
Level 1:
Every 2:00 minutes x 6 Sets
8 Hanging Knee Raises
5/5 Single Arm Dumbbell Hang Snatch
12 Box Step-Overs
Box Height: 24/20in
Dumbbell: 25/15lb, 12/7kg
–
Masters 55+:
Every 2:00 minutes x 6 Sets
8 Toe to Bar
5/5 Single Arm Dumbbell Hang Snatch
12 Single Dumbbell Box Step-Overs
Box Height: 24/20in
Dumbbell: 30/20lb, 14/9kg
—
Competitor:
Every 2:00 minutes x 6 Sets
12 Toe to Bar
5/5 Single Arm Dumbbell Hang Snatch
12 Single Dumbbell Box Step-Overs
Box Height: 24/20in
Dumbbell: 70/50lb, 32/22.5kg
–
Travel / Hotel:
As prescribed
*Can sub Bench Step-Ups
Mobility
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
Optional Accessories (Checkmark)
5 Sets: For Quality
3 Seated Box Jumps to High Box
3/3 Single Leg Broad Jumps with 2 Foot Landing