WOD – Wed, Jan 29

Announcements

✨ PUSH-UP JANUARY CHALLENGE – FINAL WEEK!!

Rx: 2500. // S: 1500

Google Doc Tracking Link:

https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing

Week Overview:

• Monday: Battery Work
  • 21:00 EMOM Couplet of Burpee Box Jump Overs + Clean Complex (Clean + Hang Clean)
• Tuesday: Cyclical Upper Body Interference
  • BMU + Alt DB Snatch + Push-Up, Toe to Bar + Push Press + Cal Row
• Wednesday: Absolute Leg Strength
  • Back Squat Absolute Strength (Heavy 3s)
  • 8:00 AMRAP Leg Stamina Triplet: DB Power Cleans + DB Reverse Lunges + Double Unders
• Thursday: Aerobic/Bodyweight Focus
  • Run + Burpees, Row + Wall Walk
• Friday: Olympic Lifting and Sprint Chipper Tester
  • Snatch Pull + Snatch
  • Wall Balls + Chest to Bar Pull-Ups + Power Snatch
• Saturday: Upper Body Push / Lower Body Pull
  • 3 Person Team Style Max Rep EMOM Triplet: Bench + Deadlift + Cal Bike
• Sunday: Full Body Pure CrossFit Pump
  • Out and Back Intervals : HSPU + DB Step-Ups + Renegade Rows + Double Unders

🔗Friday Night Schedule Shift – Poll LINK

We are thinking about offering more on Friday’s and we want your opinion!

Click the above link and let us know!

CrossFit East River – WOD

Back Squat (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 85%+
Set 5: 5 Reps @ 80%
Set 6: 8 Reps @ 70%
)

—

We have moved the progression to heavy 3s being the focus for the day while also building into those volume sets to finish the day. These are called drop sets and build muscular endurance and stamina, especially after tackling some heavy 3s.

A note that now we will have increased rest

Primer: Perform 1 Mini Round at Workout Intensity

2 Dumbbell Power Cleans

4 Farmers Lunges

10 Double Unders (or scaled option)

Dumbbells @ Working Loads

“Blastoise” (AMRAP – Rounds and Reps)

8:00 AMRAP

1-2-3-4-5… Dual Dumbbell Power Clean

2-4-6-8-10…Dual Dumbbell Farmers Lunges

10-20-30-40-50…Double Unders

Load: 50/35lb, 22.5/15kg
—

This 8:00 AMRAP is a ladder-style workout designed to test athletes’ coordination, stamina, and muscular endurance. Athletes will progress through increasing reps of Dual Dumbbell Power Cleans, Dual Dumbbell Farmer’s Lunges, and Double Unders, all while managing fatigue and maintaining efficient movement patterns.

Stimulus: Grip Stamina / Booty Pump

RPE: 8.5/10

[Blastoise: Levels] (AMRAP – Rounds and Reps)

Level 2:

8:00 AMRAP

1-2-3-4-5… Dual Dumbbell Power Clean

2-4-6-8-10…Dual Dumbbell Farmers Lunges

5-10-15-20-25…Double Unders

Load: 35/25lb, 15/12kg

—-

Level 1:

8:00 AMRAP

1-2-3-4-5… Dual Hang Dumbbell Power Clean

2-4-6-8-10…Dual Dumbbell Farmers Lunges

10-20-30-40-50.. Single Unders

Load: 30/20lb, 14/9kg

—

Competitor / Rx+:

8:00 AMRAP

1-2-3-4-5… Dual Dumbbell Power Clean

2-4-6-8-10…Dual Dumbbell Farmers Lunges

10-20-30-40-50…Double Unders

Load: 70/50lb, 32/22.5kg

—-

Masters 55+:

Same as Level 2

—-

Big Class:

8:00 AMRAP

2-4-6-8-10…

Alternating Dumbbell Power Clean

Single Dumbbell Suitcase Lunges

10-20-30-40-50…Double Unders

Load: 50/35lb, 22.5/15kg

—-

Travel / Hotel Gym:

As prescribed

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)

For Quality:

Every 1:30 x 10 Sets, Alternating Stations

Station 1 – :30 Leg Extension Hold + :30 Max Reps Leg Extensions

Station 2 – 1:00 Plate Step Ups w/ Bearhug Sandbag, Moderate Load

For the step ups you will put a 45lb plate on the ground and step up to it, alternating legs each rep. This should be a very glute and lower back intensive exercise. For the seated leg extensions use a medball or dumbbell pinched between the feet.

If you don’t have a sandbag, perform dual kettlebell front rack step ups.