WOD – Mon, Apr 7

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

“Without Fail” (5 Rounds for time)

Every 3:00 x 5 Sets

8 Bench Press

4 Hang Squat Clean

2 Rope Climb

Bench Press @ 65%

Hang Squat Clean @ 70%+
This strength & skill-focused EMOM requires controlled lifting, efficient transitions, and smooth rope climbs to maximize recovery within the 3:00 window. Prioritizing consistency over speed will lead to the best results.

RPE: 7-8/10

Rest Expectation:

Target: ~45-60 sec rest per round

Advanced: ~75+ sec rest

If struggling: Reduce weight or modify rope climbs

Pacing Strategy:

Keep each round ~2:00-2:15 to allow 45+ sec of rest.

Efficient transitions—minimize unnecessary walking.

Stay in control on the rope—avoid sloppy footwork.

[Without Fail: Levels] (Time)

Level 2:

Every 3:00 x 5 Sets

8 Bench Press

4 Hang Squat Clean

1 Rope Climb

Bench Press @ 65%

Hang Squat Clean @ 70%+

—

Level 1:

Every 3:00 x 5 Sets

8 Bench Press

4 Hang Power Cleans + 4 Front Squats

2 Pull to Stands

Bench Press @ 65%

Clean Complex: Light to Moderate Loads working on form

—

Masters 55+:

Every 3:00 x 5 Sets

8 Bench Press

4 Hang Squat Clean

1 Rope Climb

Bench Press @ 65%

Hang Squat Clean @ 70%+

—

Competitor:

Every 3:00 x 5 Sets

8 Bench Press

4 Hang Squat Clean

2 Legless Rope Climb

Bench Press @ 65%

Hang Squat Clean @ 70%+

Bodybuilding Finisher (Checkmark)

Part A)

3 Sets: For Quality

10/8 Push-Up Renegade Row

8 Strict Knees to Chest

—

Part B)

3 Sets

12-15 Dumbbell Bicep Curls

15-20 Banded Tricep Press Downs

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d