WOD – Fri, Apr 4
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
“If you Ain’t First, You’re Last” (Time)
For Time:
60 Toe to Bar
20 Bar Facing Burpees
60/45 Calorie Row
20 Bar Facing Burpees
60 Power Snatch
20 Bar Facing Burpees
60 Push Press
Barbell: 75/55lb, 34/25kg
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Time Domain: 18-22min
Time Cap: 25min
Primary Objective: Strategically break all the working movements between the burpees into manageable chunks that will allow you to stay moving and steady throughout the workout.
Secondary Objective: Maintain Consistent pacing throughout the workout on the Burpees.
Stimulus: Chipper / Full Body Muscular Endurance and Stamina
RPE: 9/10
[If you Ain’t First, You’re Last: Levels] (Time)
Level 2:
For Time:
48 Toe to Bar
18 Bar Facing Burpees
60/45 Calorie Row
18 Bar Facing Burpees
48 Power Snatch
18 Bar Facing Burpees
48 Push Press
Barbell: 75/55lb, 34/25kg
—
Level 1:
For Time:
45 Toe to Bar
15 Burpees
50/35 Calorie Row
15 Burpees
45 Hang Power Snatch
15 Burpees
45 Push Press
Barbell: 45/35lb, 20/15kg
—
Competitor / Rx+ :
As prescribed
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Big Class:
Start athletes on different stations to create more space for athletes doing burpees and leave enough space to have athletes hit the Bike as well. Can sub alternate machines for bike.
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Mobility
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
Foam Roll Hamstrings and Lower Back
Optional Accessories (Checkmark)
Part A)
4 Sets: For Quality
6-8 Box Piked Handstand Push-Ups
Part B)
4 Sets: For Quality
15-20 Banded Face Pulls
12/12 Side Lying Dumbbell External Rotations