WOD – Fri, Mar 21
Announcements
👀 IN-HOUSE OPEN LEADERBOARD
What to Expect This Week:
- Monday: Deadlift Strength+ Midline Conditioning Triplet
- Tuesday: Barbell Cycling and Grip Stamina
- Wednesday: Big Chipper, Long Duration, Leg Stamina
- Thursday: Strength and Power EMOM, Centered around focused Mechanics on the Power Snatch
- Friday: Back Squat Strength + Simple Muscular Endurance Couplet
- Saturday: Partner Workout with Moderate Heavy Power Cleans
- Sunday: Bench Press + Quality Strength Conditioning Effort
CrossFit East River – WOD
Back Squat (Every 2:00 minutes x 6 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 70%
Set 3: 5 @ 75%
Set 4: 5 @ 75%
Set 5: 3 @ 80%
Set 6: 1 @ 85-90%
% is Based on 1RM Back Squat
Record Each Working Weight
)
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The goal here is to be able to hit repeatable reps at higher percentage weight. The key focus here will be dialing in the time between reps in order to hit quality reps and catch in a quality front rack position. The focus should be consistency of the feet and fast elbows punching under the bar.
“Little E” (AMRAP – Reps)
8:00 AMRAP
Max Wall Balls
Starting at 0:00 and EMOM, Complete 6/5 Strict Pull-Ups
Wall Ball: 20/14lb, 9/6kg, 10/9ft
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Goal: Accumulate as many wall ball reps as possible while staying consistent with strict pull-ups. Athletes should aim for at least 80+ total wall balls across the workout.
Primary Objective: Sustain steady wall ball sets and minimize transition time between pull-ups and returning to the wall ball.
Secondary Objective: Unbroken Sets of Strict Pull-Ups
Stimulus: Midline and shoulder stamina under fatigue. Athletes must balance heart rate control with upper-body endurance.
RPE: 7.5/10—Moderately uncomfortable. The workout requires managing breathing and local muscular fatigue, especially after the later rounds of pull-ups.
[Little E: Levels] (AMRAP – Reps)
Level 2:
8:00 AMRAP
Max Wall Balls
Starting at 0:00 and EMOM, Complete 5/4 Strict Pull-Ups
Wall Ball: 20/14lb, 9/6kg, 10/9ft
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Level 1:
8:00 AMRAP
Max Wall Balls
Starting at 0:00 and EMOM, Complete 4/3 Strict Banded Pull-Ups
Wall Ball: 14/10lb, 6/4kg
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Competitor / Rx+ :
8:00 AMRAP
Max Wall Balls
Starting at 0:00 and EMOM, Complete 8/6 Strict Pull-Ups
Wall Ball: 30/20lb, 14/9kg
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Masters 55+:
8:00 AMRAP
Max Wall Balls
Starting at 0:00 and EMOM, Complete 5/4 Strict Pull-Ups
Wall Ball: 20/14lb, 9/6kg, 10/9ft
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Big Class:
As prescribed
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Limited Equipment
8:00 AMRAP
Max Dumbbell Thrusters
Starting at 0:00 and EMOM, Complete 5/4 Strict Pull-Ups
Dumbbells: Choice, Light and Unbroken for 15+ Reps
Mobility
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
Foam Roll Quads and Lats
Optional Accessories (Checkmark)
For Quality:
Part A)
10:00 EMOM
Minute 1 – 7 Narrow Grip Bench Press
Minute 2 – 7 Bentover Dumbbell Rows
Part B)
5 Sets
:30 On/:15 Off
Station 1 – Banded Gun Rack Yoyo
Station 2 – Banded Tricep Extensions
For Part A, perform both movements at the heaviest load you can go unbroken with. For Part B, you will need to stand on a box or bench for the yo-yo curls to give the weight on the band enough room to oscillate through your reps here.