Announcements
Key Focus Points for the Week:
🔹 Strength + Olympic Lifting Progressions:
- Back Squat (Monday): Continuing strength progression with heavy sets across a 5-3-1 wave loading pattern.
- Strict Press (Tuesday): Upper-body pressing strength tested with a tight lifting window on the 2:00 clock.
- Power Snatch (Thursday): Barbell Conditioning Workout building percentages under fatigue between 70-80%.
- Squat Clean & Jerk Complex (Friday): Building confidence and proficiency through technical volume leading to a heavy complex for the day.
🔹 Conditioning Themes:
- Sprint Capacity (Monday): Fast, powerful couplet under heavy fatigue.
- Repeatable Threshold Work (Tuesday & Thursday): Emphasis on maintaining consistent times
- Aerobic (Wednesday): Blending rowing, Echo bike, and “Cindy” for a mixed-modal stamina test.
- Muscular Stamina (Friday): Full-body fatigue management with a wall ball/dumbbell/abmat combo.
- Saturday: Big team energy with rotating stations encouraging max effort while under time pressure.
CrossFit East River – WOD
“Dune” (8 Rounds for reps)
2 Sets:
3:00 Max Calorie Row
– Rest :30 –
3:00 AMRAP of “Cindy”
– Rest :30 –
3:00 Max Calorie Row
Rest :30 –
3:00 AMRAP of “Cindy”
Rest 3:00 b/t sets
Score = Sum Total of Rep (All 8 Sets Combined)
“Cindy” = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
—
Coaching Notes, Strategy, and Goals
“Dune” is a gritty, aerobic stamina test that mixes monostructural machines with high-rep bodyweight gymnastics under fatigue. The structure of short work bouts with brief rests demands smart pacing, consistent transitions, and strategic recovery.
Goal: Maintain strong, sustainable efforts across both sets
Stimulus: Aerobic capacity, muscular endurance, and mental resilience
RPE: 8/10
Consistent output on machines, fast and efficient bodyweight movement on “Cindy”
Key focus areas:
Avoid blowing up early on the row and bike; keep effort manageable
Keep “Cindy” rounds fast but smooth, without burning out on push-ups
Transition quickly and purposefully between movements
[Dune: Levels] (8 Rounds for reps)
Level 2:
As prescribed
—
Level 1:
Modified Cindy
5 Banded Pull-Ups, 10 Elevated Push-Ups, 15 Air Squats
—
Masters 55+:
As prescribed
—
Competitor:
“Chest to Bar Cindy”
Travel/ Hotel:
As prescribed
Mobility
PRVN Recovery Flow
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:3 0 Low Dragon Po se
:30 Twisted Drag on Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstri ng Stretch
Optional Accessories (Checkmark)
3 Sets: For Quality
8/8 Bulgarian Split Squats
10/10 Single Dumbbell Bent Over Row
10-12 Floor Dumbbell Pull-Overs