WOD – Tue, Apr 29

Announcements

Key Focus Points for the Week:

Strength + Olympic Lifting Progressions:

• Clean Complex (Monday): Power and Speed Development, Refining and Honing in Positions
• Strength Superset (Tuesday): Bench Press @ Moderate Loads and Carries to build the upper body strength while allowing optimal recovery.
• Strength Superset (Thursday): Deadlift and Strict Press Primer session for next week’s tests.
• Overhead Squat (Friday): Challenging positional strength and stability over max loading.
• 3RM Power Snatch (Sunday): Fun test for a Sunday session where we can dial in positions and have a great finish to the week.

Conditioning Themes:

• Upper Body Density (Tuesday): Short challenging workout centered around upper body muscular endurance.
• Murph Prep (Wednesday):
• Short Rest Interval Style Triplet (Friday): Complementary movements and Grip Fatigue will be the focus of the day.
• Saturday: Long Partner Chipper Today with a fun mix of Running, Wall Balls, Machines and Rope Climbs.

CrossFit East River – WOD

Strength Superset (5 Rounds for weight)

15:00 EMOM

Minute 1: 5 Bench Press

Minute 2: 100ft (30m) Dual Kettlebell Front Rack + 100ft (30m) Farmers Carry

Minute 3: Rest

Bench Press @ 70-75% Across

Kettlebells @ 2 x 53/35lb, 24/16kg
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Details

Bench Press: Perform at 70-75% of your one-rep max, ensuring strict form and controlled movement.

Kettlebells: Use weights of 2 x 53/35lb (24/16kg) for the front rack and farmer’s carry. Focus on maintaining a strong core and upright posture during carries.

Goals:

Build upper body strength and stability through the bench press.

Enhance grip strength and core stability with kettlebell carries.

Maintain a steady pace to maximize performance and recovery during the rest minute.

Considerations:

Adjust the weight of the kettlebells as needed based on your experience and comfort level.

Focus on controlled movements and proper technique to prevent injury.

Look to adjust the Bench Press to a Floor Press or Dumbbell Bench Press if needed.

“I’m Not Even Mad!” (Time)

For Time

2-4-6-8-10

Burpee Box Jump Overs

50 Double Unders

10/8 Push-Ups

Box Height: 24/20in
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Goal Time Domain: 7-11 minutes

Time Cap: 12 minutes

Stimulus: Upper Body Density / Interference

RPE: 7/10

[I’m Not Even Mad: Levels] (Time)

Level 2:

For Time

2-4-6-8-10

Burpee Box Jump Overs

35 Double Unders

10/8 Push-Ups

Box Height: 24/20in

—

Level 1:

For Time

2-4-6-8-10

Burpee Box Step-Ups

50 Single Unders

10/8 Elevated Push-Ups (On Box)

Box Height: 24/20in

—

Masters 55+:

For Time

2-4-6-8-10

Burpee Box Jump Overs

35 Double Unders

10/8 Push-Ups

Box Height: 24/20in

*Can do stepovers

—

Competitor:

For Time

2-4-6-8-10

Burpee Box Jump Overs

75 Double Unders

15/10 Push-Ups

Box Height: 30/24in

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Travel / Hotel:

As prescribed. Can sub Burpee Bench Jump Overs for Box Jump Overs

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

:10-:15 Ring Support Hold

15-20 Banded Tricep Extensions

100ft (30m) Sled Push