WOD – Fri, Apr 25

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

Back Squat (10:00 EMOM
1 Rep @ 80%+

Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+
)

–

% of 1RM Back Squat

Key focus areas:

Global Tension / Bracing

Root through the feet.

Modifications:

We can adjust to a Box Squat for those with knee issues

We can adjust to a Split Squat for those with back issues.

“Existential Burden” (3 Rounds for time)

15:00 EMOM

minute 1: 50 Double Unders

minute 2: 12 Up Downs

minute 3: 15 GHD Sit-Ups

minute 4: Max Forearm Plank

minute 5: Rest
—

“Existential Burden” is a midline-focused EMOM combining jump rope coordination, aerobic bodyweight conditioning, core endurance, and isometric strength. The design challenges athletes to stay consistent under fatigue while balancing dynamic movement with static holds. The key is smooth execution, controlled breathing, and smart pacing, especially in the max plank hold.

Goal: Consistent completion of work across all four active minutes

Stimulus: Midline endurance, aerobic capacity, stamina under sustained tension

RPE: 7.5–8.5/10

Focus: Stay relaxed and composed through high-skill double unders and transitions, manage core fatigue carefully

Key focus areas:

Control breathing through all movements to prevent early burnout

Move efficiently in dynamic pieces (double unders, up downs) to allow a strong plank effort

Stay mentally disciplined during the forearm plank hold

[Levels: Existential Burden] (3 Rounds for time)

Level 2:

15:00 EMOM

minute 1: 35 Double Unders

minute 2: 10 Up Downs

minute 3: 15 V-Ups

minute 4: – Max Forearm Plank

minute 5: Rest

—

Level 1:

15:00 EMOM

minute 1: 50 Single Unders

minute 2: 8 Up Downs

minute 3: 15 Abmat Sit-Ups

minute 4: – Max Forearm Plank

minute 5: Rest

—

Masters 55+:

15:00 EMOM

minute 1: 35 Double Unders

minute 2: 10 Up Downs

minute 3: 15 V-Ups

minute 4: – Max Forearm Plank

minute 5: Rest

—

Competitor:

15:00 EMOM

minute 1: 75 Double Unders

minute 2: 12 Burpees to Target 6in

minute 3: 20 GHD Sit-Ups

minute 4: – Max Forearm Plank

minute 5: Rest

—

Travel / Hotel:

15:00 EMOM

minute 1: 50 Double Unders

minute 2: 10 Up Downs

minute 3: 15 V-Ups

minute 4: – Max Forearm Plank

minute 5: Rest

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)

3-4 Sets, For Load

100ft (30m) Farmers Carry

100ft (30m) Sandbag Carry

100ft (30m) Sled Push