WOD – Fri, Apr 18

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

Clean and Jerk (Squat Clean & Jerk Complex
Every 3:00 x 5 Sets
1 Hang Squat Clean
1 Squat Clean
2 Jerks

Start @ 75% and Build to a Heavy for the Day
This complex is meant to be done unbroken
)

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% of Clean and Jerk

Key focus areas:

Quality Set-Up, Chest Tall, Belly Tight

Front Rack Positions and the Vertical Dip and Drive

Modifications:

Move to Hang Power Variations

Use a Push Jerk or Push Press for Overhead if the Split Jerk is not technically sound.

“Chrono Shift” (AMRAP – Rounds and Reps)

10:00 AMRAP

30 Wall Balls

10/10 Single Arm Dumbell Hang Clean and Jerk

30 Abmat Sit-Ups

Dumbbell: 50/35lb, 22.5/15kg

Wall Ball: 20/14lb, 9/6kg
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Coaching Notes, Strategy, and Goals

“Chrono Shift” is a grindy, midline-heavy AMRAP that combines wall ball stamina, unilateral dumbbell cycling, and core endurance. The workout demands steady pacing, controlled breathing, and smart partitioning to avoid major drop-offs across the 10-minute window. The goal is to move with consistency, minimize transition time, and stay composed during the bigger wall ball and sit-up sets.

Goal: 3+ Rounds

Stimulus: Aerobic stamina, midline endurance, and muscular fatigue management

RPE : 8/10

Primary Objective: Maintain as close to 3:00 a round as possible

Secondary Objective : Pick-Up the pace in the final 2:00

Key focus areas:

Manage breathing and leg fatigue on wall balls early

Stay crisp and technical on the dumbbell to avoid grip and shoulder blow-up

Treat sit-ups as fast but controlled movement, not a full recovery

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories (Checkmark)

3 Sets: For Quality

10/10 Single Leg Barbell Hip Thrust

8/8 Side Plank Banded Rows

:30 Hollow Hold