WOD – Mon, Feb 24

February 24, 2025Uncategorized

Announcements

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

What to Expect This Week:

Monday: Back Squat 5RM and a 15:00 Grind of an AMRAP.
Tuesday: Ring Muscle-Ups Skills + Practice into a Burner of an EMOM centered around midline and quad stamina.
Wednesday: Touch and Go 5RM Power Clean some barbell cycling fun!
Thursday: Mix Modal Endurance Based workout as a little active flush before our Open Workout Friday
Friday: You go, I Go Partner Style AMRAP with a focus on Barbell cycling and grip endurance
Saturday: Open 25.1
Sunday: Strength Focused EMOM, that gives us a glimpse and feel into some EMOMs to come in our next cycle.

CrossFit East River – WOD

Back Squat (Take 15:00 minutes to Establish
Back Squat 5RM)

We are looking to start with sets of 2-3 reps at a time to give us a gauge of where we will be at to test the 5RM for the Day. The goal here would be to hit a 5 Rep Max at around 85-90%. We have been building our intensity here over the course of this cycle and should be ready and peaked to hit a strong and solid effort here.

Ron (AMRAP – Rounds and Reps)

15:00 AMRAP

200m Run

12 Dumbbell Snatch, Right

12 Dumbbell Snatch, Left

16 Goblet Box Step Ups

Dumbbell: 50/35lbs (22.5/15kg)

Box: 24in/20in

Score = Rounds + Reps
Goal: ~4 Rounds

Primary Objective: Unbroken Goblet Step Ups

Secondary Objective: Consistent Shuttle Run Pace

Stimulus: Leg Stamina, Muscular Endurance, and Movement Efficiency in the Dumbbell Snatch

RPE: 8/10

The goal is to maintain steady movement without hitting a fatigue wall too early.

Primary Objective: Maintain unbroken and efficient movement across all stations to sustain a steady rhythm and minimize unnecessary breaks.

Secondary Objective: Limit transition times between movements to maximize total rounds. Any rest should be intentional and brief. If needed utilize the shuttle run as the time to recover a bit in order to keep the dumbbell movements unbroken.

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

Level 2:

Dumbbell: 35/25lb, 15/12kg

—-

Level 1:

15:00 AMRAP

200m run

12 Dumbbell Hang Snatch, Right

12 Dumbbell Hang Snatch, Left

16 Box Step Ups

Shuttle Run = 25ft / (7.5m) Out and Back

Dumbbell: 25/15lb, 12/7kg

Box: 24in/20in

—-

Competitor / Rx+:

As prescribed

—

Big Class Option:

As prescribed

—-

Masters 55+

Dumbbell: 30/20lb, 14/9kg

—-

Travel / Hotel WOD:

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)

4 Sets: For Quality

5 Seated Vertical Jump

4/4 Single Leg Plyo Step Up

5 Broad Jumps