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
Stimulus: Absolute Strength
*Building to some heavy singles by the last few minutes here with the goal of touching 90% for the final 1-3 reps.
RPE: 8/10 … Volume is low, but loading is heavy
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