WOD – Thu, Apr 3
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
Specific Prep (5-7 minutes)
Build-Up Sets (Light to Moderate Load)
5 Reps @ ~40%
5 Reps @ ~55%
3 Reps @ ~65%
Back Squat (Back Squat
Every 2:30 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+
% is Based on 1RM Back Squat)
We are looking to hit each one of these sets on the 2:30 mark to allow at least 2:00 between each one of these sets. This will allow us to brace well, fire fast, and recruit the necessary strength in order to hit each set well.
“The Cougar in the Car” (AMRAP – Rounds and Reps)
8:00 AMRAP
2-4-6-8-10-12…
Medball Cleans
10-20-30-40-50-60….
Double Unders
Medball: 20/14lb, 9/6kg
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Goal: 7+ Rounds (Into the round of 16 Medball Cleans + 80 Double Unders
Primary Objective: Complete 7 Rounds of the workout. The focus being on keeping a steady and smooth pace with the first 4 rounds of this moving very quickly before the reps start to add up in rounds 5,6, and 7
Secondary Objective: Unbroken Sets on Double Unders
Stimulus: Leg Stamina / Short Burner
RPE: 7/10
[The Cougar in the Car: Levels] (Time)
Level 2
8:00 AMRAP
2-4-6-8-10-12…
Medball Cleans
6-12-18-24-30-36….
Double Unders
Medball: 20/14lb, 9/6kg
—-
Level 1:
8:00 AMRAP
2-4-6-8-10-12…
Medball Cleans
15-30-45-60-75-90
Single Unders
Medball: 14/10lb, 6/4kg
—
Competitor / Rx+:
8:00 AMRAP
2-4-6-8-10-12…
Dual Dumbbell Squat Cleans
10-20-30-40-50-60….
Double Unders
Dumbbells: 2×50/35lb, 22.5/15kg
—
Masters 55+:
8:00 AMRAP
2-4-6-8-10-12…
Medball Cleans
6-12-18-24-30-36….
Double Unders
Medball: 20/14lb, 9/6kg
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Big Class:
As prescribed
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Travel / Hotel Gym:
8:00 AMRAP
2-4-6-8-10-12…
Dual Dumbbell Squat Cleans
10-20-30-40-50-60….
Double Unders
Dumbbells: 2×25/15lb 12/7kg
Mobility
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
Optional Accessories (Checkmark)
3-4 Sets: For Quality
15/15 Terminal Banded Knee Extensions
:30 Weighted Wall Sit
:15/:15 Single Leg Sorenson Hold