WOD – Thu, Feb 13

Announcements

Week Overview:

This week offers a well-rounded approach with a slightly higher emphasis on Open style conditioning workouts as well as base level strength towards the end of the week with our Bench Press progression + Bench Press.

• Monday:
  • Power Clean Cluster Sets
  • 14:00 AMRAP, Triplet: Dumbbell Power Cleans + Push-Ups + Air Squats
• Tuesday:
  • 2x 10:00 AMRAPs with 5:00 Rest: Cal Row + Burpees to Target + Chest to Bar Pull-Ups, Cal Row + Run + Wall Walks
• Wednesday:
  • Snatch Singles
  • Back Squat Triplets
• Thursday: Upper Body Pressing Emphasis
  • For Time: 17:00-22:00 Chipper Triplet: Double Unders + Toe to Bar + Deadlifts
• Friday:
  • Sprint Couplet 5:00 – 7:00 minutes: Push Jerk + Box Jump Overs
  • Split Jerk Heavy Single (Under Fatigue)
• Saturday:
  • For Time Partner Triplet: Medball Run + Wall Balls + Kettlebell Swings
• Sunday:
  • 8:00 EMOM: Strict Pull-Ups
  • For Time 9:00-13:00 Triplet: Row + Burpees + Dumbbell Bench Press

Monday 17th – Holiday Schedule

– Canceled: 6a & 7a

+ 8a, 9a, 10a,

+ 5p, 6p, 7p

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

CrossFit East River – WOD

“Hide and Seek” (Time)

For Time

100 Double Unders

50 Toe to Bar

40 Deadlifts

100 Double Unders

30 Toe to Bar

20 Deadlifts

100 Double Unders

20 Toe to Bar

10 Deadlifts

Barbell Load: 185/125lb, 84/57kg
—

Score = Time

Time Domain: 17-21 minutes

Time Cap: 22 minutes

Stimulus: Chipper / Grip Stamina

RPE: 9/10

This is meant to be more of a tester style chipper with some big sets on the Toe to Bar into some mixed grip fatigue with some lighter Deadlifts and Double Unders.

[Hide and Seek: Levels] (Time)

Level 2

For Time

75 Double Unders

30 Toe to Bar

30 Deadlifts

75 Double Unders

20 Toe to Bar

20 Deadlifts

75 Double Unders

10 Toe to Bar

10 Deadlifts

Barbell Load: 155/105lb, 70/52kg

—-

Level 1:

For Time

150 Single Unders

50 Abmat Sit-Ups

40 Kettlebell Deadlifts

150 Single Unders

30 Abmat Sit-Ups

20 Kettlebell Deadlifts

150 Single Unders

30 Abmat Sit-Ups

10 Kettlebell Deadlifts

Kettlebell @ 53/35lb, 24/16kg

—-

Competitor / Rx+:

Day Off

—

Masters 55+:

For Time

75 Double Unders

30 Toe to Bar

30 Deadlifts

75 Double Unders

20 Toe to Bar

20 Deadlifts

75 Double Unders

10 Toe to Bar

10 Deadlifts

Barbell Load: 135/95lb, 61/43kg

—-

Big Class:

As prescribed

—-

Travel / Hotel Gym:

For Time

100 Double Unders

50 V-Ups

40 Dual Dumbbell Deadlifts

100 Double Unders

30 V-Ups

20 Dual Dumbbell Deadlifts

100 Double Unders

20 V-Ups

10 Dual Dumbbell Deadlifts

Dumbbells : 2 x 70/50lb, 32/22.5kg

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

For Quality:

5 Sets

8/8 Banded Chop (High to Low)

8/8 Kettlebell Half Kneeling Chop and Lift (Low to High)