WOD – Mon, Mar 10
Announcements
CFER Spotify Public Workout Playlist
🔗 CFER Open 2025
- Add ONE song
- Initiative to grow the CFER workout playlists
- Testing for The Open 2025
- No guarantee your song will play (during your heat)
- But will try and pull some requested songs if they fit the beat/vibe/mix
- Don’t bother the DJ with your song request… he is an artist – let him..art! He will pull from the list though
What is The CrossFit Open?
🔗https://games.crossfit.com/open/overview
– Official CrossFit HQ sign-up link
👀 IN-HOUSE OPEN LEADERBOARD
What to Expect This Week:
- Monday: Back Squat strength work into a powerful 12:00 EMOM centered around muscular endurance and stamina.
- Tuesday: Clean and Jerk Complex, followed by a fun little upper body density triplet.
- Wednesday: Bench Press strength work into a nice little max rep 15:00 EMOM with Single Arm Devils Press, Air Squats, and Row
- Thursday: A Longer Muscular Endurance Workout centered around midline endurance
- Friday: A fun Partner AMRAP building in a nice 1:1 work to rest ratio here with a little quad stamina burner.
- Saturday: Open 25.3?
- Sunday: Strength Superset with Lower Body Pull + Upper Body Push into a strength conditioning interval workout centered around a max rep pull-up finish.
CrossFit East River – WOD
Back Squat (Every 4:00 minutes x 3 Sets
Complete:
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%
Rest as needed between 5-3-1 to complete within the 4:00 time frame)
Rest as needed between 5-3-1 to complete within the 4:00 time frame. The goal here is to complete the entire 9 reps at a good controlled pace with the 5 unbroken, adjust loads, then 3 unbroken, adjust loads, then 1 rep to complete the set within each 4:00 window.
“Beefy Joker” (AMRAP – Rounds)
12:00 EMOM
minute 1: 8 Dual Kettlebell Front Squat
minute 2: 12 Deadlifts
minute 3: 16 Wall Balls
minute 4: 20 Abmat Sit-Ups
Kettlebell(s): 2 x 53/35lb, (24/16kg)
Barbell: 225/155lb, (102/70kg)
Wall Ball: 20/14lb, (9/6kg), 10/9ft
Score = Rounds completed successfully
—
Goal: Complete each movement unbroken in under 40 seconds
Primary Objective: Develop strength endurance and muscular stamina by cycling moderate to heavy loads efficiently.
Secondary Objective: Control heart rate through steady pacing to prevent burnout in later rounds.
Stimulus : Muscular Endurance / Leg Stamina
RPE (Rate of Perceived Exertion): 7-8/10 – Tough but sustainable. Fatigue will set in, but the goal is to avoid redlining.
[Beefy Joker: Levels] (AMRAP – Rounds)
Level 2:
12:00 EMOM
minute 1: 8 Dual Kettlebell Front Squat
minute 2: 12 Deadlifts
minute 3: 16 Wall Balls
minute 4: 20 Abmat Sit-Ups
Kettlebell(s): 2 x 35/18lb, 16/8kg
Barbell: 185/125lb, 84/57kg
Wall Ball: 20/14lb, (9/6kg)
—-
Level 1:
12:00 EMOM
minute 1: 8 Goblet Squats
minute 2: 12 Deadlifts
minute 3: 16 Wall Balls
minute 4: 20 Abmat Sit-Ups
Kettlebell(s): 1 x 35/18lb, 16/8kg
Barbell: 60% of 1RM
Wall Ball: 14/10lb, (6/4kg)
—-
Competitor / Rx+:
12:00 EMOM
minute 1: 12 Dual Kettlebell Front Squat
minute 2: 16 Deadlifts
minute 3: 20 Wall Balls
minute 4: 22 GHD Sit-Ups
Kettlebell(s): 2 x 53/35lb, (24/16kg)
Barbell: 225/155lb, (102/70kg)
Wall Ball: 20/14lb, (9/6kg), 10/9ft
—
Big Class Option:
Sub Heavy Goblet Squat for Dual Kettlebell Front Rack Squats
—-
Masters 55+:
12:00 EMOM
minute 1: 8 Dual Kettlebell Front Squat
minute 2: 12 Deadlifts
minute 3: 16 Wall Balls
minute 4: 20 Abmat Sit-Ups
Kettlebell(s): 2 x 35/18lb, 16/8kg
Barbell: 155/105lb, 70/48kg
Wall Ball: 20/14lb, (9/6kg)
—-
Travel / Hotel WOD:
12:00 EMOM
minute 1: 10 Dual Dumbbell Front Squats
minute 2: 16 Dual Dumbbell Deadlifts
minute 3: 12 Push Press
minute 4: 20 Sit-Ups
Dumbbells: 2×50/35lb, 22.5/15kg
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Optional Accessories / Plyometrics (Checkmark)
4 Sets: For Quality
5 Seated Vertical Jump
4/4 Single Leg Plyo Step Up
5 Broad Jumps
For the seated vertical jumps sit below parallel. Use a box that puts you right around parallel for the plyo step ups.