WOD – Wed, Apr 9
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
Snatch (Every 2:00 x 5 Sets
Squat Snatch
Hang Squat Snatch
Squat Snatch
1 Set @ 75%
2 Sets @ 80%
1 Set @ 85%
1 Set @ 85%+)
–
Level 2:
Starting @ 70% and building to a heavy for the day
–
Level 1:
Every 2:00 x 5 Sets
3 Hang Power Snatch
3 Overhead Squats
*add a 1-2 sec Pause in Overhead Squat to reinforce good positions and stability for new athletes
–
Masters 55+:
*Can be Power or Squat
70%+ of 1RM Snatch
Back Squat (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 3 Reps @ 85%
Set 3: 1 Rep @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%
)
Level 1:
Back Squat
Every 3:00 x 6 Sets
Set 1: 6 Reps @ 7 RPE
Set 2: 4 Reps @ 8 RPE
Set 3: 2 Reps @ 9 RPE
Set 4: 6 Reps @ 7 RPE
Set 5: 4 Reps @ 8 RPE
Set 6: 2 Reps @ 9 RPE
—
Masters 55+:
Back Squat
Every 3:00 x 6 Sets
Set 1: 6 Reps @ 7 RPE
Set 2: 4 Reps @ 8 RPE
Set 3: 2 Reps @ 9 RPE
Set 4: 6 Reps @ 7 RPE
Set 5: 4 Reps @ 8 RPE
Set 6: 2 Reps @ 9 RPE
Mobility
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
3 Sets: For Quality
5/5 Single Leg Lateral Box Jump
15 Weighted Hip Extensions
:30-:45 Sorenson Hold