WOD – Mon, Mar 18
CrossFit East River – WOD
Back Squat (Box Squats
E 2:30 x 5 Sets
5 @ 70%
5 @ 80%
3 @ 85%
Max reps @ 90% (-1 reps in the tank)
*AMRAP (-1) @ 90% 1RM
*Start with 5-10% under current or estimated 1RM to ensure all %’s are hit successfully & with ease.
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– We are modifying back squats to box squats to adjust for the open while still continuing a squat progression
– The set of 5 and 3 should be sub maximal here.
– The AMRAP set is the main focus of this session and should be at a heavy load.
“Compression” (Time)
6 Rounds:
5 Deadlifts
10 Box Jump Overs
15 AbMat Sit-Ups
s: 135/95
x: 185/125
Time Cap: 10 minutes
Intent – Hinging and core endurance.
Target – The deadlift loading should be at a weight that can be done unbroken for most sets. The combination of deadlifts and box jump overs will fatigue the hips and affect each other greatly, so try to stay relaxed and smooth on the box jump overs. Keep a sustained pace on the abmat sit ups to recover.
Feel – High speed.
Flow – The partner version of this workout calls for one athlete to be working on the bike while the other works through 1 round. They will switch every time a round is completed.