WOD – Tue, Apr 8
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
“Bad Luck and Trouble” (Time)
3 Sets: For Time
400m Run
25/20 Calorie Row
15 Burpee Box Jump Overs
25/20 Calorie Row
400m Run
Rest 3:00 b/t sets
Box: 24/20in
Goal: 9-11 minutes per set
Time Cap: 12 minutes per set
Overall Time Cap: 40 minutes
Stimulus: Aerobic Stamina and Muscular Endurance / Lactate Threshold
This is a high-output, aerobic-heavy workout that demands consistent pacing across all sets. Overexertion early on will lead to slower times in later rounds. The focus should be on smooth transitions and steady movement rather than sprinting through any one section.
RPE: 8.5/10
Key focus areas:
Maintain sustainable pacing on the runs and machines
Keep burpee box jump overs smooth and controlled
[Bad Luck and Trouble: Levels] (Time)
Level 2:
3 Sets: For Time
400m Run
20/16 Calorie Row
12 Burpee Box Jump Overs
20/16 Calorie Row
400m Run
Rest 3:00 b/t sets
Box: 24/20in
—
Level 1:
3 Sets: For Time
300m Run
18/14 Calorie Row
10 Burpee Box Step-Overs
18/14 Calorie Row
300m Run
Competitor:
3 Sets: For Time
400m Run
30/24 Calorie Row
20 Burpee Box Jump Overs
30/22 Calorie Echo
400m Run
Mobility
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories (Checkmark)
3 Sets: For Quality
100ft (30m) Reverse Sled Drag
100ft (30m) Sled Push
:30/:30 Paloff Press Hold