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WOD – Wed, Apr 23

April 23, 2025Uncategorized

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
–

“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

—

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

—

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

—

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

Check us out on Instagram @BeastRiver

[wp_my_instagram username=”beastriver” limit=”6″ layout=”6″ size=”thumbnail” link=””]

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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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