WOD – Tue, Feb 11

February 11, 2025Uncategorized

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

– Will run a Saturday weekend Schedule

– 9a, 10, 11a,

– 12p Open Gym

CrossFit East River – WOD

“The Doctor” (AMRAP – Rounds and Reps)

10:00 AMRAP

12/9 Cal Row

10 Burpees to Target

8 Chest to Bar Pull-Ups

Rest 5:00 minutes

10:00 AMRAP

12/9 Cal Row

6 Burpee Box Jumps

3 Wall Walks
—

Goal : 4-6 Rounds / 10:00 AMRAP

Score: Rounds & Reps

Stimulus: Cyclical / Bodyweight Conditioning

RPE : 8/10

Primary Objective: Maintain as close to 2:00 rounds as possible

Secondary Objective : Focus on Consistent paces on the cardio and push the bodyweight movements

[The Doctor: Levels] (AMRAP – Rounds and Reps)

Level 2:

10:00 AMRAP

10/8 Cal Row

8 Burpees to Target

8 Pull-Ups

–Rest 5:00 minutes–

10:00 AMRAP

10/8 Cal Row

5 Burpee Box Jumps

2 Wall Walks

—-

Level 1:

10:00 AMRAP

7/5 Cal Row

10 “No Jump Burpees”

8 Jumping Pull-Ups

Rest 5:00 minutes

10:00 AMRAP

7/5 Calorie Row

3 Burpee Box Jumps

2 Wall Walks to 30’’ off Wall

—

Competitor / Rx+:

As prescribed

—-

Big Class:

Start athletes on :90 stagger and on different stations within AMRAPs

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

For Quality:

6 Sets

4-6 Wall Facing Handstand Push Ups (Dead Stop)

12 Seated Banded Rows
If you don’t have WFHSPU, perform an 4-6 Box Piked Handstand Push-Ups.

Use a challenging band for the rows, and maintain a 3s negative each rep.