WOD – Mon, Jan 27
Announcements
✨ PUSH-UP JANUARY CHALLENGE – FINAL WEEK!!
Rx: 2500. // S: 1500
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
“Raichu” (7 Rounds for weight)
21:00 EMOM
Minute 1 – 10 Burpee Box Jump Overs
Minute 2 – 1 Squat Clean + 1 Hang Squat Clean
Minute 3 – Rest
Barbell @ 70%+ of 1RM Clean
Box: 24in/20in
% is Based on 1RM Squat Clean
Record Each Working Weight
Score = Sum Total Load
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“Raichu” is a 21:00 EMOM designed to test and develop your ability to perform under fatigue. This workout alternates between high heart rate movements and heavy, technically demanding barbell work, with built-in rest to allow for quality effort and focus. The goal is to sustain intensity while managing technique and pacing, especially as fatigue builds.
Goal: Build to close to 90% of 1RM Clean for the Complex Today.
Stimulus: Battery Work
RPE : 7-8/10
Primary Objectiv e: Build technical proficiency under fatigue, focusing on barbell mechanics and efficient movement patterns.
Secondary Objective : Improve stamina and power output in a mixed-modality format, emphasizing smooth transitions and control during each minute.
[Raichu: Levels] (7 Rounds for weight)
Level 2:
8 Burpee Box Jump Overs
24/20 in
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Level 1:
21:00 EMOM
Minute 1 – 6-8 Burpee Box Step-Ups
Minute 2 – 3 Hang Power Clean + 3 Front Squats
Minute 3 – Rest
Barbell: Choice on Load, Building Technical Proficiency Today
Box: 24in/20in
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Competitor / Rx+:
12 Burpee Box Jump Overs
24/20 in
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Big Class Option:
Start athletes on different stations to allow for spacing and class management here. The biggest issue will be the Burpee Box Jump Overs, so make sure to stagger athletes in a fashion that allows for better spacing today.
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Masters 55+:
8 Burpee Box Jump Overs or Step-Overs
24/20 in
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Travel / Hotel WOD:
21:00 EMOM
Minute 1 – 10 Burpee Bench Jump Overs
Minute 2 – 5 Dumbbell Squat Cleans + 5 Dumbbell Hang Squat Cleans
Minute 3 – Rest
Dumbbells: Choice
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:
:45 Weighted Forearm Plank
-:15 rest-
Max Ring Plank to RPE 9
-rest 1:00 b/t sets-