WOD – Fri, Mar 14
March 14, 2025Uncategorized
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
“Sandman” (Time)
6 Rounds
minute 1: 15/11c Row
minute 2: 15 V-Ups / Tucks
minute 3: 50 Double-Unders
minute 4: 15 American KB Swings
minute 5: Rest
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
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
Optional Accessories (Checkmark)
5 Sets, For Quality
6/6 Front Foot Elevated Split Squats , Moderate
8/8 Banded Adductions
Keep a 2-3 second negative on the split squats, and maintain smooth control both directions on the banded adductions.