WOD – Tue, Apr 22

April 22, 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

“The Philosophers Journey” (4 Rounds for calories)

For Max Calories

4 Sets:

5:00 AMRAP

500/450m Row

400m Run

– Max Calorie *Bike

– Rest 2:30 b/t sets –

Bike can be any bike

[Levles: The Philosophers Journey] (4 Rounds for calories)

Level 2:

As prescribed

—

Level 1:

4 Sets:

5:00 AMRAP

400/350m Row

300m Run

– Max Calorie *Bike

– Rest 2:30 b/t sets –

—

Masters 55+:

4 Sets:

5:00 AMRAP

400/350m Row

300m Run

– Max Calorie *Bike

– Rest 2:30 b/t sets –

—

Competitor:

As prescribed

—

Travel / Hotel:

4 Sets

5:00 Run for Max Distance

2:30 Rest b/t sets –

—

Big Class Option:

0:00 – 2:00

500/450m Row

2:00 – 4:00

400m Run

4:00 – 5:00

Max Calorie Bike

5:00 – 8:00

Rest

Start athletes on a 2:00 delay, so that you have starting at 0:00-2:00-4:00-6:00

We just adjusted an extra 30 sec to get 4 groups to run through this. If you need more stations, consider alternating rounds on Ski Erg and Echo Bike if that allows for more freedom here.

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:

1:00 Weighted Plank

:30/:30 Side Plank

:15/:15 Copenhagen Plank