WOD – Thu, Apr 10
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 + Bench Press (Monday): Hang Squat Clean – Working at 70%+ to refine barbell cycling and technical proficiency under fatigue. Bench Press @ 65%
- Back Squat (Wednesday): 5-3-1 Wave Load – Building intensity and reinforcing position under heavy loads.
- Deadlift (Friday): Progressive loading towards a heavy rep with structured sets.
🔹 Conditioning Themes:
- Barbell & Gymnastics Conditioning (Thursday): A well-balanced AMRAP with a mix of skill work (Bar Muscle-Ups), moderate-load push press, and double unders to test capacity.
- Sprint-Style Intervals (Tuesday): A high-power output triplet focused on aerobic and muscular endurance.
- Long Chipper (Saturday): Partner-based workout requiring smart pacing and workload distribution.
🔹 Weekend Training Focus:
- Saturday: A Partner Workout focusing on shared work capacity and efficient transitions.
CrossFit East River – WOD
Bar Muscle Up Practice (AMRAP – Reps)
15min Practice
EMOM – 3 reps each
Jump To Hollow + Hold
Jump To Hollow + Patient Arch
Jump to Hollow + Patient Arch + to L sit
—–
EMOM- 1-3 reps
Jumping Bar Muscle Up
Banded Bar Muscle Up
Bar Muscle Up
10-15 Jump Rope (before or after)
DU Practice
Criss Cross
Triple Under Practice
“Make Me” (AMRAP – Rounds and Reps)
12:00 AMRAP
50 Double Unders
10 Push Press
5 Bar Muscle-Ups
Load: 95/65lb, 43/30kg
—
This is a moderate-to-high skill gymnastics and barbell cycling workout with aerobic conditioning through double unders. The key is to move efficiently, control breathing, and manage muscle fatigue to maintain a steady pace across 12 minutes.
Goal: 6+ Rounds
Stimulus: Gymnastics Skill and Upper Density
This is a high interference workout that will challenge athletes to keep consistent transitions, pacing strategies and work on efficiency throughout the entire AMRAP.
RPE: 8.5/10
Key focus areas:
Maintain Consistent Paces round to round
Have a strategy for Bar Muscle-Ups for those doing Bar Muscle-Ups, for those on Burpee Pull-Ups, work for a good steady pace that does not jack your heart rate up.
[Make Me: Levels] (AMRAP – Rounds and Reps)
Level 2:
12:00 AMRAP
35 Double Unders
10 Push Press
5 Burpee Pull-Ups
Load: 75/55lb, 34/25kg
—-
Level 1:
12:00 AMRAP
70 Single Unders
10 Push Press
5 Burpee Jumping Pull-Ups
Load: 45/35lb, 20/15kg
—-
Masters 55+:
12:00 AMRAP
35 Double Unders
10 Push Press
5 Burpee Pull-Ups
Load: 65/45lb, 30/20kg
—-
Competitor:
12:00 AMRAP
72 Double Unders
12 Push Press
6 Bar Muscle-Ups
Load: 115/75lb, 52/34kg
Accessory / Finisher (Checkmark)
4 Sets: For Quality
10-12 Ring Rows
4-6 Ring Dips or 8-10 Ring Push-Ups
:20-:30 Dual Kettlebell Overhead Hold
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch