WOD – Sat, Mar 22

March 22, 2025Uncategorized

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👀 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

Key Focus Points for the Week:
Strength Progressions:
Olympic Lifting (Monday/Friday) – Continued technical refinement and exposure to heavier percentages.
Back Squat (Wednesday) – Progressing our squat cycle with focus on bracing and mechanics under load.
Deadlifts & Strict HSPU (Friday) – Prioritizing posterior chain strength and strict pressing endurance.

Saturday – A full-body stamina partner workout designed for high output and teamwork.

Conditioning Themes:
Sprint Capacity (Monday) – Short, high-output work to develop anaerobic power.
Gymnastics Skill Work (Tuesday) – Targeted practice for efficiency in high-skill movements.
Leg Stamina (Wednesday) – Building volume and fatigue tolerance in the lower body.
Aerobic & Gymnastics Pulling (Thursday) – Sustainable pacing and pulling endurance.
Strength-Priority Friday – Weightlifting Complex + Strength EMOM

CrossFit East River – WOD

“Wrecking Ball” (Time)

For Time, With a Partner

3 Rounds

400m Run (Together)

15 Power Cleans

10 Wall Walks

*All reps are combined between you and your partner

Barbell: 205/145lbs (93/65kg)

Wall Walk: 10in From Wall

Score = Time
Goal: 16-20 minutes

Time Cap: 25 minutes

Primary Objective: Consistently execute power cleans and wall walks with quick, strategic work-rest splits , allowing both partners to maintain intensity.

Secondary Objective: Maintain an even, controlled run pace , ensuring neither partner redlines before the barbell and gymnastics work.

Stimulus: A blend of aerobic endurance, weightlifting power, and upper-body stamina. Athletes will need to push the pace on the run while managing grip and shoulder fatigue through the cleans and wall walks.

RPE: 8/10 —

This is a high-effort workout that demands steady pacing and smart rep management to avoid burnout, especially on the wall walks.

[Wrecking Ball: Levels] (Time)

Level 2:

For Time:

3 Rounds

400m Run (Together)

15 Power Cleans

10 Wall Walks

Barbell: 155/105lb, 70/48kg

Wall Walk: 10in From Wall

—

Level 1:

For Time:

3 Rounds

400m Run (Together)

15 Power Cleans

10 Partial Wall Walks

Barbell: 70% of Power Clean

Wall Walk: 30in From Wall

—

Competitor / Rx+ : Solo

For Time:

3 Rounds

400m Run (Together)

15 Power Cleans

10 Wall Walks

*All reps are combined between you and your partner

Barbell: 225/155lbs (102/70kg)

Wall Walk: 10in From Wall

Score = Time

—

Masters 55+:

For Time:

3 Rounds

400m Run (Together)

15 Power Cleans

10 Wall Walks

Barbell: 135/95lb, 61/43kg

Wall Walk: 20in From Wall

—

Big Class:

As prescribed

—

Limited Equipment: Solo

For Time:

3 Rounds

400m Run

15 Dumbbell Power Cleans

5 Wall Walks

Dumbbells: 50/35lb, 22.5/15kg

Wall Walk: 10in From Wall

Mobility Prep

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

Foam Roll Upper to Lower Back

Optional Accessories (Checkmark)

3 Sets

15 GHD Hip Extensions

:30 second Weighted Hip Thrust Hold

-Minimal rest between sets

Rest as needed b/t sets