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WOD – Thu, May 1

May 1, 2025Uncategorized

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.

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CrossFit East River – WOD

Strength Superset (10 Rounds for weight)

10:00 EMOM

Minute 1: 5 Deadlifts

Minute 2: 5 Strict Press

Deadlift @ 65-70% Across

Strict Press: 65-70% Across
–

% Strict Press and Deadlift

Goal: Consistent, Strong Reps with good speed on the barbell.

Stimulus: Absolute Strength

RPE: 6/10

*Strong work with weights that should feel relatively moderate today.

Key focus areas:

Bracing positions, avoiding any excessive flexion or extension on both lifts.

The focus here is reinforcing quality positions and touches on these movements before max testing next week.

Modifications:

We can adjust the Deadlift to a Hex Bar Deadlift or Sumo Deadlift.

We can modify the Strict Press to Dual Dumbbell Strict Press or a Landmine Press if needed.

“So Much Fun, It Should Be Illegal!” (AMRAP – Rounds and Reps)

8:00 AMRAP

4 Wall Facing Handstand Push-Ups

8 Sumo Deadlift High Pull

Barbell: 95/65lb, 43/30kg
—

Goal: 6+ rounds

Primary Objective : Keep all rounds to under 1:30, even with the cumulative fatigue towards the later half of this workout

Secondary Objective: Unbroken Movements

Stimulus: Push/Pull Muscular Endurance and Stamina

RPE: 7/10

Key focus areas:

Tight core position on the Wall Facing Handstand Push-Up

Body position and timing in the Sumo Deadlift High Pull

Keeping a good pace between movements to maintain steady throughout the workout.

[So Much Fun It should be Illegal: Levels] (AMRAP – Rounds and Reps)

Level 2:

8:00 AMRAP

4 Wall Facing Handstand Push-Ups to 2in Riser

8 Sumo Deadlift High Pull

Barbell: 75/55lb, 34/25kg

Hands placed 15in from wall

–

Level 1:

8:00 AMRAP

4 Dual Dumbbell Tall Kneeling Strict Press

8 Kettlebell Sumo Deadlift High Pull

Barbell: 44/26lb 20/12kg

–

Masters 55+:

8:00 AMRAP

4 Wall Facing Handstand Push-Ups to 2in Riser

8 Sumo Deadlift High Pull

Barbell: 75/55lb, 34/25kg

Hands placed 15in from wall

–

Competitor:

8:00 AMRAP

4 Deficit Wall Facing Handstand Push-Ups 3/1.5in

8 Sumo Deadlift High Pull

Barbell: 115/75lb, 34/25kg

–

Travel / Hotel:

8:00 AMRAP

4 Wall Facing Handstand Push-Ups

8 Dual Dumbbell Sumo Deadlift High Pull

Dumbbells: 2 x 35/25lb, 15/12kg

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

10-15 Barbell Hip Thrust

:15-:20 Barbell Hip Thrust Hold

100ft (30m) Sandbag Bear Hug Carry, For Load

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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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