WOD – Mon, Apr 14
Announcements
Key Focus Points for the Week:
🔹 Strength + Olympic Lifting Progressions:
- Back Squat (Monday): Continuing strength progression with heavy sets across a 5-3-1 wave loading pattern.
- Strict Press (Tuesday): Upper-body pressing strength tested with a tight lifting window on the 2:00 clock.
- Power Snatch (Thursday): Barbell Conditioning Workout building percentages under fatigue between 70-80%.
- Squat Clean & Jerk Complex (Friday): Building confidence and proficiency through technical volume leading to a heavy complex for the day.
🔹 Conditioning Themes:
- Sprint Capacity (Monday): Fast, powerful couplet under heavy fatigue.
- Repeatable Threshold Work (Tuesday & Thursday): Emphasis on maintaining consistent times
- Aerobic (Wednesday): Blending rowing, Echo bike, and “Cindy” for a mixed-modal stamina test.
- Muscular Stamina (Friday): Full-body fatigue management with a wall ball/dumbbell/abmat combo.
- Saturday: Big team energy with rotating stations encouraging max effort while under time pressure.
CrossFit East River – WOD
Back Squat (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 5 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 90%
Set 5: 1 Rep @ 95%
Set 6: 1 Rep @ 95%)
% is Based on 1RM Back Squat
Stimulus: Absolute Strength Development
We are building those percentages over the course of this cycle and continuing to become more and more consistent at heavier loads on the barbell
RPE: 9/10, Heavy Singles will place a good amount of CNS stress on the system today.
Key focus areas:
Bracing and Breathing Technique / Keep Global Tension
Controlled Descent + Fast Ascent
Modifications:
Box Squat for Knees
“District Throwdown” (Time)
For Time:
21-15-9
Deadlifts
Box Jump Overs
Load: 225/155lb, 102/70kg
Box Height: 24/20in
–
“District Throwdown” is a classic sprint-style couplet with moderate-to-heavy deadlifts and high-output box jump overs. The workout is short and intense, targeting posterior chain stamina, explosive power, and metabolic conditioning. Athletes should push the pace while maintaining tight form under fatigue.
Time Domain : 4-7min
Time Cap: 10 min
Stimulus: Sprint effort, power output, and fatigue resistance
RPE : 9/10
Focus: Unbroken or fast-broken deadlift sets and aggressive, efficient box movement
Primary Objective: Move fast, but not recklessly—this is a short workout, but grip and legs will blow up quickly if not managed.
Secondary Objective : Minimize transition time and keep sets quick and tight.
[District Throwdown: Levels] (Time)
Level 2:
For Time:
21-15-9
Deadlifts
Box Jump Overs
Load: 185/125lb, 84/57kg
Box Height: 24/20in
—
Level 1:
For Time:
21-15-9
Deadlifts
Box Step-Overs
Load: 60% of 1RM
Box Height: 24/20in
—
Masters 55+:
For Time:
21-15-9
Deadlifts
Box Jump Overs or Step-Overs
Load: 135/95lb, 61/43kg
Box Height: 24/20in
—
Competitor:
For Time:
21-15-9
Deadlifts
Box Jump Overs
Load: 275/185, 125/84kg
Box Height: 30/24in
—
Travel / Hotel:
For Time:
21-15-9
Dual Dumbbell Deadlifts
Bench Jump Overs
Load: 70/50lb, 32/22.5kg
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
Optional Accessories (GHD Hip Complex) (Checkmark)
3 Sets: For Quality
10 Glute Ham Raises
15 GHD Hip Extensions
:30 Sorenson Hold