WOD – Fri, Apr 11
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
Deadlift (Every 3:00 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%+)
Level 1 + Masters 55+
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 6 RPE
Set 2: 5 Reps @ 6 RPE
Set 3: 5 Reps @ 7 RPE
Set 4: 5 Reps @ 7 RPE
Set 5: 3 Reps @ 8 RPE
Set 6: 3 Reps @ 8 RPE
“The Sentinel” (Time)
For Time
21-15-9
Calorie Row (Female: 15-12-9)
Dual Dumbbell Power Cleans
Toe to Bar
Dumbbells: 2×50/35lb, 22.5/15kg
—
This workout is a moderate-to-high skill gymnastics and barbell cycling workout combined with aerobic conditioning on the rower. The key is to move efficiently, control breathing, and manage muscle fatigue to maintain a steady pace across all rounds.
Goal : Sub-10 minutes
Time Domain: 7-11 minutes
Time Cap: 15 minutes
Stimulus : Aerobic stamina and muscular endurance
RPE: 8.5/10
Primary Objective: Maintain consistent pacing across all three rounds. Manage grip fatigue between the dumbbells and toes-to-bar. Keep transitions quick and intentional to avoid unnecessary time loss.
Secondary Objective: Smooth transitions and steady movement rather than sprinting through any one section.
[The Sentinel: Levels] (Time)
Level 2:
For Time
21-15-9
Calorie Row (Female: 15-12-9)
Dual Dumbbell Power Cleans
Alternating Toe to Bar
Dumbbells: 2×35/25lb, 15/12kg
—
Level 1:
For Time
21-15-9
Calorie Row (Female: 15-12-9)
Dual Dumbbell Hang Power Cleans
Kipping Knee Raises
Dumbbells: 2×25/15lb, 12/7kg
—
Masters 55+:
For Time
21-15-9
Calorie Row (Female: 15-12-9)
Dual Dumbbell Hang Power Cleans
Kipping Knee Raises
Dumbbells: 2×30/20lb, 14/9kg
—
Competitor:
For Time
24-18-15
Calorie Row (Female: 21-15-9)
Dual Dumbbell Power Cleans
Toe to Bar
Dumbbells: 2×50/35lb, 22.5/15kg
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)
4 Sets: For Quality
10 V-Ups
10 Russian Twist
10 Hollow Rocks
:10 Hollow Hold