WOD – Wed, Apr 16

April 16, 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

“Dune” (8 Rounds for reps)

2 Sets:

3:00 Max Calorie Row

– Rest :30 –

3:00 AMRAP of “Cindy”

– Rest :30 –

3:00 Max Calorie Row

Rest :30 –

3:00 AMRAP of “Cindy”

Rest 3:00 b/t sets

Score = Sum Total of Rep (All 8 Sets Combined)

“Cindy” = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
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Coaching Notes, Strategy, and Goals

“Dune” is a gritty, aerobic stamina test that mixes monostructural machines with high-rep bodyweight gymnastics under fatigue. The structure of short work bouts with brief rests demands smart pacing, consistent transitions, and strategic recovery.

Goal: Maintain strong, sustainable efforts across both sets

Stimulus: Aerobic capacity, muscular endurance, and mental resilience

RPE: 8/10

Consistent output on machines, fast and efficient bodyweight movement on “Cindy”

Key focus areas:

Avoid blowing up early on the row and bike; keep effort manageable

Keep “Cindy” rounds fast but smooth, without burning out on push-ups

Transition quickly and purposefully between movements

[Dune: Levels] (8 Rounds for reps)

Level 2:

As prescribed

—

Level 1:

Modified Cindy

5 Banded Pull-Ups, 10 Elevated Push-Ups, 15 Air Squats

—

Masters 55+:

As prescribed

—

Competitor:

“Chest to Bar Cindy”

Travel/ Hotel:

As prescribed

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

8/8 Bulgarian Split Squats

10/10 Single Dumbbell Bent Over Row

10-12 Floor Dumbbell Pull-Overs