WOD – Sat, Apr 12
Announcements
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
“Never Go Back” (Time)
For Time, with a Partner
400m Run
60 Handstand Push-Ups
60 Wall Balls
400m Run
80 Alternating Dumbbell Snatch
80 Wall Balls
400m Run
10 Wall Walks
100 Wall Balls
*Run Together, Split the other Workloads
Dumbbell: 50/35lb, 22.5/15kg
Wall Ball: 20/14lb, 9/6kg
—
This workout is a partner-based endurance and stamina challenge, combining gymnastics, weightlifting, and conditioning. The key to success is efficient rep transitions, strategic workload distribution, and smooth pacing on the run to maximize performance without redlining too soon.
Goal: 20-26 minutes
Time Cap: 30 minutes
Stimulus: Muscular endurance and aerobic stamina
RPE: 8/10
Primary Objective: Smart rep schemes, controlled breathing, and consistent movement.
Secondary Objective: Run together at a pace that allows smooth transitions into the next movement. Distribute reps to minimize fatigue buildup, especially in the high-volume wall ball sets. Keep transitions short and efficient to maintain momentum.
1-time exercise (Time)
Level 2:
For Time, with a Partner
400m Run
40 Handstand Push-Ups
40 Wall Balls
400m Run
60 Alternating Dumbbell Snatch
60 Wall Balls
400m Run
8 Wall Walks
80 Wall Balls
*Run Together, Sp lit the other Workloads
Dumbbell: 35/25lb, 15/12kg
Wall Ball: 20/14lb, 9/6kg
—–
Level 1:
For Time, with a Partner
400m Run
40 Box Piked Handstand Push-Ups
40 Wall Balls
400m Run
60 Dumbbell Hang Snatch
60 Wall Balls
400m Run
8 Wall Walks to 30in from wall
80 Wall Balls
*Run Together, Split the other Workloads
Dumbbell: 35/25lb, 15/12kg
Wall Ball: 14/10lb, 6/4kg
—-
Masters 55+:
For Time, with a Partner
400m Run
40 Handstand Push-Up to 2in Riser
40 Wall Balls
400m Run
60 Alternating Dumbbell Snatch
60 Wall Balls
400m Run
8 Wall Walks
80 Wall Balls
*Run Together, Split the other Workloads
Dumbbell: 30/20lb, 14/9kg
Wall Ball: 20/14lb, 9/6kg
—
Competitor:
For Time: Solo
400m Run
50 Handstand Push-Ups
30 Wall Balls
400m Run
50 Alternating Dumbbell Snatch
50 Wall Balls
400m Run
10 Wall Walks
70 Wall Balls
Dumbbell: 50/35lb, 22.5/15kg
Wall Ball: 20/14lb, 9/6kg
Mobility
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories (Checkmark)
3 Sets: For Quality
10/10 Lateral Medball Throws
10 Reverse Nordic Curls
8-10 Ring Race Pulls