WOD – Tue, Mar 25
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
Handstand Walk Skill Development (Distance)
Handstand Walk Skill Session
Handstand Walk Development:
Focus on stacking, control, and consistency
Beginner athletes: Wall Walks & Shoulder Taps
Intermediate athletes: Controlled Handstand Walk Attempts
Advanced athletes: Obstacle Work & Efficiency Focus
3 Perfect Wall Walks
1 Wall Walk + 10 – 20 Shoulder taps
– Regress distance from wall or piked position
– Lateral Walks along wall
Kick-up to wall : 2 sets 3-5 reps
Kick-up further away: 2 sets: 3-5 reps and walk to wall
Free Standing 5ft practice
Kick-up – walk – come down
Athletes stay/practice at skil level.
“A Working Man” (Time)
3 Rounds for Time
30 Toe to Bar
10m Handstand Walk
Score = Time
—
Goal Time Domain: 7-11 minutes
Time Cap: 15 minutes
Primary Objective: Maintaining Consistent Sets on Toe to Bar. Goal is to finish each round of Toe to Bar in under 2:30
Secondary Objective: Unbroken 10ft (3m) Segments on the Handstand Walk or Complete Wall Walk Modification in under 1:00
Stimulus: Gymnastics Density / High Skill WOD
RPE: 8/10
– This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.
[A Working Man: Levels] (Time)
Level 2:
3 Rounds for Time
20 Toe to Bar
5m Handstand Walk
—
Level 1:
3 Rounds for Time
25 Kipping Knee Raises
3 Wall Walks
—
Competitor / Rx+:
3 Rounds for Time
30 Toe to Bar
100ft (30m) Handstand Walk
—-
Masters 55+:
3 Rounds for Time
20 Toe to Bar
5m Handstand Walk
—-
Big Class:
As prescribed
—
Travel / Hotel Gym:
As prescribed
Core / Bodybuilding Finisher (Checkmark)
3 Sets: For Quality and Volume
– Big Unbroken Set Inverted Rows
12-15 Dual Dumbbell Bicep Curls
Rest 30 seconds
– Big Unbroken Set Push-Ups
12-15 Tricep Kick Backs
Big Unbroken Set: = 10-12 Inverted Rows, 10-15 Push-Ups
*For those strong at push-ups add a deficit or load on your back
This can also be done with a weight vest
Mobility
1-2 Sets
1:00/1:00 Banded Lat Stretch
1:00 Elevated Prayer Stretch
1:00 Seated Chest Stretch
Foam Roll Lats / Upper Back