WOD – Thu, May 1
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
Strength Superset (10 Rounds for weight)
10:00 EMOM
Minute 1: 5 Deadlifts
Minute 2: 5 Strict Press
Deadlift @ 65-70% Across
Strict Press: 65-70% Across
–
% Strict Press and Deadlift
Goal: Consistent, Strong Reps with good speed on the barbell.
Stimulus: Absolute Strength
RPE: 6/10
*Strong work with weights that should feel relatively moderate today.
Key focus areas:
Bracing positions, avoiding any excessive flexion or extension on both lifts.
The focus here is reinforcing quality positions and touches on these movements before max testing next week.
Modifications:
We can adjust the Deadlift to a Hex Bar Deadlift or Sumo Deadlift.
We can modify the Strict Press to Dual Dumbbell Strict Press or a Landmine Press if needed.
“So Much Fun, It Should Be Illegal!” (AMRAP – Rounds and Reps)
8:00 AMRAP
4 Wall Facing Handstand Push-Ups
8 Sumo Deadlift High Pull
Barbell: 95/65lb, 43/30kg
—
Goal: 6+ rounds
Primary Objective : Keep all rounds to under 1:30, even with the cumulative fatigue towards the later half of this workout
Secondary Objective: Unbroken Movements
Stimulus: Push/Pull Muscular Endurance and Stamina
RPE: 7/10
Key focus areas:
Tight core position on the Wall Facing Handstand Push-Up
Body position and timing in the Sumo Deadlift High Pull
Keeping a good pace between movements to maintain steady throughout the workout.
[So Much Fun It should be Illegal: Levels] (AMRAP – Rounds and Reps)
Level 2:
8:00 AMRAP
4 Wall Facing Handstand Push-Ups to 2in Riser
8 Sumo Deadlift High Pull
Barbell: 75/55lb, 34/25kg
Hands placed 15in from wall
–
Level 1:
8:00 AMRAP
4 Dual Dumbbell Tall Kneeling Strict Press
8 Kettlebell Sumo Deadlift High Pull
Barbell: 44/26lb 20/12kg
–
Masters 55+:
8:00 AMRAP
4 Wall Facing Handstand Push-Ups to 2in Riser
8 Sumo Deadlift High Pull
Barbell: 75/55lb, 34/25kg
Hands placed 15in from wall
–
Competitor:
8:00 AMRAP
4 Deficit Wall Facing Handstand Push-Ups 3/1.5in
8 Sumo Deadlift High Pull
Barbell: 115/75lb, 34/25kg
–
Travel / Hotel:
8:00 AMRAP
4 Wall Facing Handstand Push-Ups
8 Dual Dumbbell Sumo Deadlift High Pull
Dumbbells: 2 x 35/25lb, 15/12kg
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
3 Sets: For Quality
10-15 Barbell Hip Thrust
:15-:20 Barbell Hip Thrust Hold
100ft (30m) Sandbag Bear Hug Carry, For Load