WOD – Thu, Feb 20
Announcements
4p OPEN GYM: Mon – Thur
– Canceled beginning 2.17
– Due to low attendance.
Week Overview:
This week offers a fun balance centered around our end of cycle olympic lifting and strength tests.
- Monday:
- 5RM Touch and Go Power Snatch
- 12:00 AMRAP: WFHSPU + Alt DB Snatch + Double Unders
- Tuesday:
- 10RM Back Squat
- For Time : Pull-Ups + DB Box Step-Overs + Bike
- Wednesday:
- 10RM Bench Press
- Every 4:00 x 4 Sets: Sit-Ups + Ring Dips + Dual KB Deadlifts + Farmers Carry
- Thursday:
- 40:00 EMOM: Cal Row + Wall Walk + Heavy Power Cleans
- Friday:
- Toe to Bar + Chest to Bar + Bar Muscle-Ups
- For Time: Toe to Bar + Box Jump + Front Squat, Chest to Bar + Box Jump + Front Squat, Bar Muscle-Up + Box Jump + Front Squat
- Saturday:
- For Max Cals / Partner Workout: DB Burpee + Dual DB Hang Power Clean and Jerk + Run + Row
- Sunday:
- 8:00 EMOM: Strict Pull-Ups
- For Time 9:00-13:00 Triplet: Row + Burpees + Dumbbell Bench Press
CrossFit East River – WOD
“Singularity” (AMRAP – Rounds)
40:00 EMOM
minute 1: 15/12 Calorie Row
minute 2: 3 Wall Walks
minute 3: 10 Burpees
minute 4: 3 Power Cleans
Barbell: 225/155lb, 102/70kg
—
Goal: Each movement should be completed in 40-50 seconds , leaving time to recover before the next minute begins.
Stimulus: This workout is a moderate to high-intensity aerobic piece with skill and strength components . Athletes will need to pace their row and shuttle runs while staying composed on the wall walks and power cleans.
RPE: 7/10
Primary Objective: Maintain consistent effort across all 10 rounds , ensuring each movement is completed within the minute.
Secondary Objective : Manage heart rate and breathing to avoid burnout. Smooth transitions and efficient movement will be key to lasting the full 40 minutes.
[Singularity: Levels] (AMRAP – Rounds)
Level 2
40:00 EMOM
minute 1: 13/10 Calorie Row
minute 2: 3 Wall Walks
minute 3: 8 Burpees
minute 4: 3 Power Cleans
Barbell: 185/125lb, 84/57kg
—-
Level 1:
40:00 EMOM
minute 1: 12/9 Calorie Row
minute 2: 2 Wall Walks to 20’’
minute 3: 6 Burpees
minute 4: 3 Hang Power Cleans
Barbell: @ 75% of 1RM Power Clean
—-
Competitor / Rx+:
40:00 EMOM
minute 1: 16/13 Calorie Row
minute 2: 4 Wall Walks
minute 3: 12 Burpees
minute 4: 3 Power Cleans
Barbell: 225/155lb, 102/70kg
—
Masters 55+:
40:00 EMOM
minute 1: 13/10 Calorie Row
minute 2: 3 Wall Walks to 20’’
minute 3: 6 Shuttle Run
minute 4: 3 Power Cleans
Barbell: @ 75% of Power Clean
—-
Big Class:
As prescribed
If needed add an extra station, that is another machine
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Travel / Hotel Gym:
40:00 EMOM
minute 1: 45 second Cardio Choice
minute 2: 3 Wall Walks
minute 3: 6 Shuttle Run
minute 4: 10 Dual Dumbbell Power Clean
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)
4 Sets: For Quality
5/5 Single Leg Lateral Box Jumps
:30/:30 Side Plank
1:00 Sorenson Hold