WOD – Tue, Apr 15
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
Shoulder Press (Strict Press
Every 2:00 x 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 85%
Set 5: 1 Rep @ 90%+)
—
% is Based on 1RM Strict Press
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: 6/10 *Loading is high, but overall fatigue on the body should be low
Key focus areas:
Bracing and Breathing Technique / Keep Global Tension
Controlled Descent + Fast Ascent
Modifications:
– Dual Dumbbell Strict Press or Single Arm Dumbbell Strict Press
-Landmine Press
“The Jedi Trials” (4 Rounds for time)
For Time
Every 5:00 x 4 Sets
400m Run
21 Toes to Bar
12 Shoulder to Overhead
Barbell Load: 155/105lb, 70/48kg
Score: Slowest Round
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“The Jedi Trials” is a repeatable, high-effort interval workout combining monostructural running, high-skill gymnastics, and moderate-to-heavy barbell cycling. Each round demands a strong balance between engine, grip endurance, and overhead stability. The goal is to maintain consistent splits across all four sets, without allowing any round to fall off significantly.
Goal : 3:30-4:00 / Round
Stimulus : Lactate threshold, aerobic power, and midline stamina
RPE : 8.5/10
Focus : Smooth running, smart grip management, aggressive but efficient shoulder-to-overhead reps
Primary Objective : Consistent pacing round to round
Secondary Objective : Push for unbroken or smartly broken sets on the shoulder-to-overhead without major rest
[Levels: The Jedi Trials] (4 Rounds for time)
Level 2:
For Time
Every 5:00 x 4 Sets
400m Run
15 Toes to Bar
12 Shoulder to Overhead
Barbell Load: 135/95lb, 61/43kg
Score: Slowest Round
—
Level 1:
For Time
Every 5:00 x 4 Sets
300m Run
15 Kipping Knees to Chest
12 Shoulder to Overhead
Barbell Load: 75/55lb, 34/25kg
Score: Slowest Round
—
Masters 55+:
For Time
Every 5:00 x 4 Sets
400m Run
15 Toes to Bar
12 Shoulder to Overhead
Barbell Load: 95/65lb, 43/30kg
Score: Slowest Round
—
Competitor:
For Time
Every 5:00 x 4 Sets
400m Run
21 Toes to Bar
12 Shoulder to Overhead
Barbell Load: 185/125lb, 84/57kg
Score: Slowest Round
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Travel / Hotel:
For Time
Every 5:00 x 4 Sets
400m Run
21 V-Ups
12 Dumbbell Push Press
Dumbbells: 2 x 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
Optional Accessories (Checkmark)
3 Sets: For Quality
:30/:30 Paloff Press Hold
1:00 Weighted Plank