WOD – Fri, Mar 28
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
Clean and Jerk (Squat Clean & Jerk
For Load:
Every 90 seconds x 10 Sets
1 Squat Clean & Jerk)
Starting @ 70% and building to the last 4 sets at 85%
% is Based on 1RM Clean & Jerk
“Lock, Stock and Two Smoking Barrels” (6 Rounds for weight)
12:00 EMOM
minute 1: *Deadlifts
minute 2: 6-8 Strict Handstand Push-Ups
Deadlifts:
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 85-90%
Strict Handstand Push-Ups:
Add Deficit if 6-8 Reps is Easy, Move to Box Piked Handstand Push-Up if 6-8 is challenging
Primary Objective: Hitting quality high percentage work
Secondary Objective: Maintain quality strict handstand push-up positions for 6-8 reps.
Stimulus: Lower Body + Upper Body Strength
RPE: 6/10
[Lock Stock and Two Smoking Barrels: Levels] (6 Rounds for weight)
Level 2:
12:00 EMOM
minute 1: *Deadlifts
minute 2: 6-8 Strict Box Piked Handstand Push-Ups (Toes on Box)
Deadlifts:
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 75%
Set 4: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 1 Rep @ 85-90%
—
Level 1:
12:00 EMOM
minute 1: *Deadlifts
minute 2: 6-8 Strict Box Piked Handstand Push-Ups (Feet on Box) Or Dual Dumbbell Strict Press
Deadlifts:
Set 1: 5 Reps @ 6 RPE
Set 2: 5 Reps @ 6 RPE
Set 3: 5 Reps @ 7 RPE
Set 4: 5 Reps @ 7 RPE
Set 4: 5 Reps @ 8 RPE
Set 5: 5 Reps @ 8 RPE
—-
Competitor / Rx+ :
As prescribed: Add deficit for an extra challenge on Handstand Push-Ups
—-
Masters 55+:
12:00 EMOM
minute 1: *Deadlifts
minute 2: 6-8 Strict Handstand Push-Ups to 2in Riser
Deadlifts:
Set 1: 5 Reps @ 6 RPE
Set 2: 5 Reps @ 6 RPE
Set 3: 5 Reps @ 7 RPE
Set 4: 5 Reps @ 7 RPE
Set 4: 5 Reps @ 8 RPE
Set 5: 5 Reps @ 8 RPE
—-
Big Class:
As prescribed
—
Limited Equipment
12:00 EMOM
minute 1: 10 Dual Dumbbell Deadlifts
minute 2: 6-8 Strict Handstand Push-Ups
Optional Accessories (Checkmark)
3 Sets: For Quality
15 Weighted Hip Extensions
30 second Sorenson Hold
8/8 Single Arm Kettlebell Z-Press