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WOD – Mon, Apr 14

April 14, 2025Uncategorized

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

Check us out on Instagram @BeastRiver

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‪(347) 352-7154‬

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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