WOD – Thu, Mar 27
Announcements
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
Friday 6pm – Rotating Schedule
Now that The Open is behind us, we’re kicking off a new rotating schedule for our Friday 6PM class! Each week will feature one of the following:
📍 WODs – Your classic Workout of the Day.
📍 Olympic Lifting Foundations – Focus on the fundamentals of the Clean, Snatch, or Jerk, with each session dedicated to a specific lift.
📍 Pump Sesh’s – Bodybuilding-style workouts to hit movements we don’t often see in regular WODs.
Check the schedule each week to see what’s on deck. We can’t wait to see you there!
Note: The 5pm will remain the regular programmed WOD, it will only be the 6pm that rotates.
See you in the gym!
CrossFit East River – WOD
“The Transporter” (AMRAP – Rounds and Reps)
20 minute AMRAP
3 rounds of:
200m Run
1 Rope Climb
5-10-15 Burpee Pull-Ups
Right into 3 rounds of:
400m Run
2 Rope Climbs
20-25-Max Burpee Pull-Ups
Rope Climb: 15ft
Flow:
200m Run + 1 Rope Climb + 5 Burpee Pull-Ups
200m Run + 1 Rope Climb + 10 Burpee Pull-Ups
200m Run + 1 Rope Climb + 15 Burpee Pull-Ups
400m Run + 2 Rope Climbs + 20 Burpee Pull-Ups
400m Run + 2 Rope Climbs + 25 Burpee Pull-Ups +
400m Run + 2 Rope Climbs + Max Burpee Pull-Ups in remaining time
Score = Rounds + Reps
–
Goal: Get into the Max Rep Round of Burpee Pull-Ups
(5 Rounds + 400m Run + 2 Rope Climbs + 1 (or more) Burpee Pull-Ups)
Primary Objective: Complete 5 Rounds of the workout
Secondary Objective: Maintain a consistent hard pace on the run today in order to bank some time to complete the rope climbs and burpee pull-ups.
Stimulus: Aerobic
RPE: 7/10
This should be a steady grind of a workout with focus on good quality pacing and consistency on the rope and burpee pull-ups.
[Transporter: Levels] (AMRAP – Rounds and Reps)
Level 2:
20 minute AMRAP
200m Run
1 Rope Climb
4-8-12 Burpee Pull-Ups
400m Run
2 Rope Climbs
16-20-Max Burpee Pull-Ups
Rope Climb: 12ft
—
Level 1:
20 minute AMRAP
150m Run
2 Rope Pull to Stands
4-8-12 Burpee Jumping Pull-Ups
300m Run
2 Rope Pull to Stands
16-20-Max Burpee Jumping Pull-Ups
—
Competitor / Rx+:
20 minute AMRAP
200m Run
1 Legless Rope Climb
5-10-15 Burpee Pull-Ups
400m Run
2 Legless Rope Climbs
20-25-Max Burpee Pull-Ups
Rope Climb: 15ft
Burpee Pull-Ups to 6in out of reach
—
Masters 55+:
20 minute AMRAP
200m Run
1 Rope Climb
4-8-12 Burpee Pull-Ups
400m Run
2 Rope Climbs
16-20-Max Burpee Pull-Ups
Rope Climb: 12ft
—
Big Class:
As prescribed, start athletes on a 1-2 min delay to allow for spacing out rope climbs.
—
Travel / Hotel Gym:
20 minute AMRAP
200m Run
5-10-15 Burpee Pull-Ups
400m Run
20-25-Max Burpee Pull-Ups
Strength Finisher (5 Rounds for reps)
5 Sets
:30 second on / :30 second off
Max Renegade Rows
Load: 50/35lb, 22.5/15kg
Mobility Prep
:30 second Puppy Dog Pose
1:00 Barbell Adductor Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread The Needle Stretch