WOD – Mon, Apr 21
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
Strength Superset (8 Rounds for weight)
Every 2:00 x 5 Sets
5/5 Deficit Split Squat (Farmers Loaded)
3 Strict Press
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Split Squat: Challenging, Unbroken Loads @ 20×1 Tempo
Strict Press starts @ 80%+ and build to a heavy 3 or the day
Stimulus: Absolute Strength Development / Unilateral Strength
The focus here is on structural strength work for the knees and hips, while using the superset to target our upper body overhead press progression.
RPE: 6/10 *this should be challenging, but nothing that really fully taxes the body
Key focus areas:
Tension and controlled tempos for these lifts
Controlled Descent + Fast Ascent (For both the Split Squat and the Strict Press
Modifications:
Traditional Split Squat or Adjust to a Step-Up for those with knee issues
Consider adjusting to a Dual or Single Dumbbell Press. A Landmine Press could be another good alternative.
“First Principles” (AMRAP – Rounds and Reps)
12:00 AMRAP
3 Bar Facing Burpees
5 Thrusters
7 Toe to Bar
Barbell: 95/65lb, 43/30kg
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Goal: 8-11 Rounds
Primary Objective: Complete each round in under 90 seconds
Secondary Objective: Unbroken reps across
Stimulus: Upper Body Density / Quick Transitions
RPE : 8/10
[Levels: First Principles] (AMRAP – Rounds and Reps)
Level 2:
12:00 AMRAP
3 Bar Facing Burpees
5 Thrusters
7 Alternating Toe to Bar
Barbell: 75/55lb, 34/25kg
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Level 1:
12:00 AMRAP
3 Burpee Bar Step-Overs
5 Thrusters
7 Hanging Knee Raises
Barbell: 45/35lb, 20/15kg
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Masters 55+:
12:00 AMRAP
3 Bar Facing Burpees
5 Thrusters
7 Toe to Bar
Barbell: 65/45lb, 30/20kg
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Competitor:
12:00 AMRAP
3 Bar Facing Burpees
5 Thrusters
7 Toe to Bar
Barbell: 115/75lb, 52/34kg
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Travel / Hotel:
12:00 AMRAP
3 Burpees over Dumbbells
5 Dumbbell Thrusters
7 Toe to Bar
Barbell: 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Optional Accessories (Checkmark)
3 Sets: For Quality
:20 GHD Supine Hold
10-12 Seated Medball Knee Extensions