WOD – Fri, May 15

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2 Sets

1:00 Cardio Choice (easy pace)

10 Alternating Overhead Lat / Tricep Stretch

10 Alternating Scorpions

10 Glute Bridges

:20 Extended Reverse Plank Bridge

8 Tempo Air Squats (3 sec descent)

:20/:20 Worlds Greatest Stretch

Specific Back Squat Prep

3 Sets: Building to Working Load

5 Back Squats @ 40%

5 Back Squats @ 55%

3 Back Squats @ 65%

3 Back Squats @ 70-75%

Back Squat (Every 2:00 x 4 Sets:
3 Back Squats

% of 1RM Back Squat
Working Load: 80%)

This is the final primer before next week’s 1RM Back Squat. These sets are meant to be strong and technically sharp, not maximal. The volume and loading are intentionally manageable. Braced midline, consistent depth, and a powerful drive out of the hole are the priorities on every rep. Athletes should finish all four sets feeling primed and confident, not fatigued.

Modifications:

Level 1: Every 2:00 x 4 Sets: 5 Back Squats at a load that allows full depth and clean mechanics across all four sets, building slightly across the window if positions are strong

Hotel Gym / Travel: Every 2:00 x 4 Sets: 5 Dual Dumbbell Goblet Squats or Dual Dumbbell Front Squats at a challenging load, maintaining the same technical priorities of braced midline and consistent depth

Primer (Checkmark)

2 Set @ Empty Barbell

6 Tall Muscle Cleans

6 Front Squats

6 Strict Press

6 Back Squats

–

Add Loads to Barbell

–

2 Sets at working pace:

250m Row (focus on smooth, controlled effort)

5 Power Cleans @ conditioning barbell load

3 Front Squats @ conditioning barbell load

3 Shoulder to Overhead @ conditioning barbell load

3 Back Squats @ conditioning barbell load

3 Shoulder to Overhead @ conditioning barbell load

Use this to confirm Row pacing, barbell load, and complex sequence before “Flare Blitz” begins.

“Flare Blitz” (4 Rounds for reps)

For Reps

4 Sets:

3:00 AMRAP / 1:00 Rest

24/18 Calorie Row

AMRAP in Remaining Time:

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

3 Back Squats

3 Shoulder to Overhead

Barbell: 155/105lb, 70/48kg
Score = Total Reps Across All 4 Sets

Goals: 1+ Rounds Per Set (21+ Reps)

Primary Objective: Complete the Row in sub 1:30 each set, arriving at the barbell with at least 1:20 remaining to cycle through the complex.

Secondary Objective: Hold consistent rep totals across all four sets, using Row pacing and barbell strategy from set one to protect output in sets three and four.

[Flare Blitz: Level 2, Level 1, & Masters 55+] (4 Rounds for reps)

Level 2:

4 Sets:

3:00 AMRAP / 1:00 Rest

20/16 Calorie Row

AMRAP in Remaining Time:

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

3 Back Squats

3 Shoulder to Overhead

Barbell: 135/95lb, 61/43kg

Level 1:

4 Sets:

3:00 AMRAP / 1:00 Rest

16/12 Calorie Row

AMRAP in Remaining Time:

3 Hang Power Cleans

3 Front Squats

3 Shoulder to Overhead

3 Back Squats

3 Shoulder to Overhead

Barbell: Choice

Masters 55+:

4 Sets:

3:00 AMRAP / 1:00 Rest

18/14 Calorie Row

AMRAP in Remaining Time:

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

3 Back Squats

3 Shoulder to Overhead

Barbell: 95/65lb, 43/30kg

[Flare Blitz: Competitor & Travel] (4 Rounds for reps)

Competitor:

4 Sets:

3:00 AMRAP / 1:00 Rest

24/18 Calorie Row

AMRAP in Remaining Time:

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

3 Back Squats

3 Shoulder to Overhead

Barbell: 185/125lb, 84/57kg

Chase 1+ complete rounds per set on the barbell. Row should be completed in sub-1:15

Hotel Gym / Travel:

4 Sets:

3:00 AMRAP / 1:00 Rest

:90 Bike or :60 Run

AMRAP in Remaining Time:

3 Dual Dumbbell Power Cleans

3 Dual Dumbbell Front Squats

3 Dual Dumbbell Push Press

3 Dual Dumbbell Back Squats (from shoulder rack position)

3 Dual Dumbbell Push Press

Dumbbells: Choice at challenging load

PRVN Reset (Checkmark)

For Quality: 3 Sets

:45/side Couch Stretch w/ Posterior Tilt

6/side Lateral Squat Stretch w/ Pause at Bottom (3 sec)

1:00 Supine Figure Four / side

Intent: Decompress the hip flexors and lateral hip after high-volume squat and hinge work.

Optional Accessories (Checkmark)

For Quality:

5 Sets:

4-6 Box Pike Deficit Handstand Push-Up

:15/:15 Copenhagen Plank

:30/:30 Single Leg Foot Elevated Glute Bridge Hold