WOD – Mon, Mar 31
Announcements
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!
Key Focus Points for the Week:
🔹 Strength Progressions:
- Olympic Lifting (Monday) – Power Clean and Push Jerk: Building to a Heavy 3 Rep.
- Strict Press (Wednesday) – Building in a 5-3-1 style lifting session on the 2:00 mark to continue our overhead press progression.
- Back Squat (Thursday) – Building up to a Heavy Single here today over the course of 6 sets.
🔹 Conditioning Themes:
- Barbell Conditioning (Monday) – High power output work to optimize anaerobic power and battery work.
- #TEAMPRVN (Tuesday) – Triplet focused on lower body muscular endurance and upper body gymnastics pulling capacity.
- Strength Endurance (Wednesday) – Building full body strength and stability with an emphasis on upper body pressing strength.
🔹 Weekend Training Focus:
- Saturday – A Team Waterfall workout focused on putting a little pressure on athletes to keep moving and keep the pace up as their partners chase them down.
CrossFit East River – WOD
Power Clean + Push Jerk (Take 10 minutes to Establish
3RM Power Clean and Push Jerk)
% is Based on 1RM Clean and Jerk
-This complex must be unbroken.
Focus on the bar remaining close and a snappy turnover into the catch. The primary goal today will be to hit the last set at over 80% of your Clean and Jerk
– We can look to modify this complex for newer athletes to 3 Hang Power Cleans and Push Jerks
“Piss Excellence” (Time)
5 Rounds for Time
200m Run
9 Burpee Box Jump Overs
6 Power Clean and Push Jerks
Box: 24/20in
Barbell: 185/125lb, 84/57kg
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Time Domain: 11:00-15:00
Time Cap: 18:00
Primary Objective: Consistency on the Barbell. Looking to keep each set of Power Clean and Push Jerks in under 45 seconds (9 sec / rep)
Secondary Objective: Looking to complete the run + burpee box jump overs in under 2:00 minutes each round.
Stimulus: Barbell Cycling and Quad Stamina
RPE: 9/10
[Piss Excellence: Levels] (Time)
Level 2:
5 Rounds for Time
200m Run
9 Burpee Box Jump Overs
6 Power Clean and Push Jerks
Box: 24/20in
Barbell: 155/105lb, 70/48kg
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Level 1:
5 Rounds for Time
200m Run
7 Burpee Box Step-Overs
9 Hang Power Clean and Push Jerk
Box: 24/20in
Barbell: 60-65% of 1RM
—-
Competitor / Rx+:
5 Rounds for Time
200m Run
9 Burpee Box Jump Overs
6 Power Clean and Push Jerks
Box: 30/24in
Barbell: 205/145lb, 93/68kg
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Big Class Option:
As prescribed
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Masters 55+:
5 Rounds for Time
200m Run
9 Burpee Box Jump Overs
6 Power Clean and Push Jerks
Box: 24/20in
Barbell: 135/95lb, 61/43kg
—-
Travel / Hotel WOD:
5 Rounds for Time
200m Run
9 Burpee Box Jump Overs
9 Power Clean and Push Jerks
Box: 24/20in
Dumbbells : 2×50/35lb, 22.5/15kg
Mobility
:30 second Puppy Dog Pose
1:00 Barbell Adductor Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread The Needle Stretch
Foam Roll Calves and Quads
Optional Accessories (Checkmark)
10:00 EMOM
minute 1: 15 Weighted GHD Hip Extensions
minute 2: 10-12 Ring Hamstring Curls