WOD – Wed, Apr 30

April 30, 2025Uncategorized

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.

CrossFit East River – WOD

“What, Like It’s Hard?” (Time)

3 Sets For Time:

400m Run

20 Pull-Ups

30 Sit-Ups

40 Air Squats

400m Run

Rest 3:00 b/t sets
–

Goal Time Domain : 7-11 minutes / set

Time Cap : 12 minutes / set

Total Running Time Cap : 42 minutes

Primary Objective: Complete each set in under 9 minutes

Secondary Objective: Maintain consistent pacing across with the focus on a strong run pace to start, right into the pull-ups.

Stimulus: Murph Prep Style Workout

RPE : 8.5/10

[What, Like its Hard: Levels] (Time)

Level 2:

3 Sets For Time:

400m Run

15 Pull-Ups

20 Sit-Ups

30 Air Squats

400m Run

Rest 3:00 b/t sets

–

Level 1:

3 Sets For Time:

200m Run

15 Jumping Pull-Ups

20 Sit-Ups

30 Air Squats

200m Run

Rest 3:00 b/t sets

–

Masters 55+:

3 Sets For Time:

400m Run

10 Pull-Ups

20 Sit-Ups

30 Air Squats

400m Run

Rest 3:00 b/t sets

–

Competitor:

3 Sets For Time:

400m Run

20 Chest to Bar Pull-Ups

30 GHD Sit-Ups

40 Air Squats

400m Run

Rest 3:00 b/t sets

–

Travel/ Hotel:

As prescribed

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

:10-:15 Supine Grip Chin Over Bar Hold

15-20 Banded Bicep Curls

:30 Weighted Wall Sit