WOD – Wed, Apr 23
Announcements
Key Focus Points for the Week:
- Deficit Split Squat + Strict Press (Monday): Building unilateral strength, stability, and overhead pressing capacity.
- Deadlift (Wednesday): Structuring heavy pulling progressions into strong singles above 90%.
- Snatch(Thursday): Focused exposure to high-percentage snatch efforts, blending technical refinement with fatigue management.
- Back Squat (Friday): Sprint-style heavy singles to reinforce squat confidence and positional integrity.
Conditioning Themes:
- Muscular Stamina(Monday): Fast, sustainable AMRAP focused on quick rounds and movement integrity.
- Aerobic Threshold (Tuesday): Long-set repeatability blending row, run, and bike erg power.
- Sprint AMRAPs (Wednesday): Mixing barbell, gymnastics, and box work in tight, aggressive windows.
- High-Skill Benchmark (Thursday): Classic “Amanda” retest with a focus on technical movement and stamina.
- Structured Midline Conditioning (Friday): EMOM-style grit work with strong accessory carry work to close the week.
CrossFit East River – WOD
Deadlift (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 85%
Set 3: 1 Reps @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%+)
% 1RM Deadlift
Stimulus: Absolute Strength
Build to a true heavy today with the focus on keeping a quality front rack position in and out of the Squat as well as a vertical dip and drive on the Jerk.
RPE: 9/10
*We are getting heavy today.
Key focus areas:
Quality Set-Up, Break Tension off the floor. Stay engaged through lats and push the ground away.
Modifications:
Move to a Sumo Deadlift, Hex Bar Deadlift, or Block Deadlift as primary scales for the day.
“The Cave and Beyond” (AMRAP – Rounds and Reps)
8:00 AMRAP
10 Power Cleans
15/10 Push-Ups
10 Box Jumps
Barbell: 135/95lb, 61/43kg
Box Height: 24/20in
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“The Cave and Beyond” is a moderate-weight, muscular endurance AMRAP that combines barbell cycling, bodyweight pressing stamina, and explosive lower body movement. The short time domain demands consistent movement, tight transitions, and smart effort management to avoid early burnout.
Goal: 3-5 rounds
Stimulus: Muscular stamina, aerobic threshold, barbell cycling under fatigue
RPE: 8.5/10
Focus: Sustainable barbell cycling, smart push-up pacing, efficient box jump rhythm
Key focus areas:
Move steadily through the barbell without redlining early
Manage push-up fatigue early to avoid failure in later rounds
Stay tight and explosive on box jumps, minimizing wasted movement
[Levels: The Cave and Beyond] (AMRAP – Rounds and Reps)
Level 2:
8:00 AMRAP
10 Power Cleans
15/10 Push-Ups
10 Box Jumps
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in
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Level 1:
8:00 AMRAP
10 Hang Power Cleans
15/10 Elevated Push-Ups
10 Box Step-Ups
Barbell: 75/55lb, 34/25kg
Box Height: 24/20in
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Masters 55+:
8:00 AMRAP
10 Power Cleans
15/10 Push-Ups
10 Box Jump or Step-Up
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in
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Competitor:
8:00 AMRAP
10 Power Cleans
15/12 Push-Ups
10 Box Jumps
Barbell: 155/105lb, 70/48kg
Box Height: 30/24in
—
Travel/ Hotel:
8:00 AMRAP
10 Dual Dumbbell Power Cleans
15/10 Push-Ups
15 Bench Jumps
Barbell: 50/35lb, 22.5/15kg
Bench Height: 18in
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
10 Barbell Glute Hip Thrust
15 Weighted GHD Hip Extensions