WOD – Thu, May 8
Announcements
Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC.
Week of 5/5 WOD Overview
- Monday: Back Squat – Rowing, Burpees, Pullup Chipper WOD
- Tuesday: Power Clean & Jerk – Open WOD 13.4
- Wednesday: Running, Rope Climbs, Double Unders
- Thursday: Strict Press – Wall Walks, Thrusters, BBJO
- Friday: Deadlift – Situps, Deadlifts, Pullups
- Saturday: Hero WOD “Dom”
CrossFit East River – WOD
Strict Press (Weight)
Take 10 minutes to establish 1RM Strict Press
Coaching Notes, Strategy, and Goals
% Strict Press
Goal: Consistent, Strong Reps with good speed on the barbell.
Stimulus: Absolute Strength
RPE: 8/10 Strength Test, but overall effect on the body is low due to weight that can be lifted
Key focus areas:
Root through the floor and think about pulling the barbell into the body then pressing on the rep in order to still gain an advantage in the stretch reflex.
Modifications:
We can move to a landmine press or dual dumbbell strict press as a modification for the strict press today.
Possibly add some reps and just keep loads moderate to work on form.
Slippery When Wet (Time)
5 Sets: For Time
3 Wall Walks
5 Thrusters
10 Burpee Box Jump Overs
Rest 1:00 b/t sets
Barbell: 135/95lb, 61/43kg
Box Height: 24/20in
Goal Time Domain : 12-16 minutes (including the rest minute)
Time Cap: 18 minutes
Primary Objective: Complete each set as close to 2 minutes as possible. Expected time domain is 2:00-2:30 / set
Secondary Objective: Keep each set as consistent as possible across
Stimulus: Upper Body interference and density
RPE : 8/10
[Slippery When Wet: Levels] (Time)
Level 2:
5 Sets: For Time
3 Wall Walks
5 Thrusters
10 Burpee Box Jump Overs
Rest 1:00 b/t sets
Barbell: 115/75lb, 52/34kg
Box Height: 24/20in
Level 1:
5 Sets: For Time
3 Wall Walks to 30in from wall
5 Thrusters
10 Burpee Box Step-Overs
Rest 1:00 b/t sets
Barbell: Choice, Moderate Unbroken
Box Height: 24/20in
Masters 55+:
5 Sets: For Time
3 Wall Walks to 20in from wall
5 Thrusters
10 Burpee Box Jump or Step-Overs
Rest 1:00 b/t sets
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in
Competitor:
5 Sets: For Time
5 Wall Walks
5 Thrusters
10 Burpee Box Jump Overs
Rest 1:00 b/t sets
Barbell: 185/125lb, 84/57kg
Box Height: 30/24in
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 (No Measure)
4 Sets: For Quality
10 Alternating Single Arm Kettlebell Z-Press
-Rest 30 sec –
10 Dual Kettlebell Hollow Body Floor Press
– Rest 2:00 b/t sets –