WOD – Wed, Feb 19
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
Bench Press (Bench Press
Take 10 minutes to Establish a 10 Rep Max
)
We are looking to start with sets of 3-5 reps at a time to give us a gauge of where we will be at to test the 10RM for the Day. The goal here would be to hit a 10 Rep Max at around 80-85%. We have built up with some good volume sets here over the weeks during this cycle and should have a really good gauge of what we will hit here for the 10 reps.
“Event Horizon” (4 Rounds for reps)
Every 4:00 x 4 Sets
20 V-ups
10/8 Ring Dips
15 Dual Kettlebell Deadlifts
100ft Dual Kettlebell Farmers Carry
Kettlebells: 53/35lb, 24/16kg
Score = Slowest Time / Set
—
Goal: Each round should be completed in 2:30-3:15 , allowing at least 45 seconds of rest before the next interval.
Stimulus: This workout is a moderate to high-intensity interval piece focusing on midline strength, upper-body gymnastics endurance, and grip stamina. The goal is to move efficiently through each movement while minimizing unnecessary rest.
RPE: 7/10
Primary Objective: Complete each round with consistent pacing and minimal breakdown in movement quality , ensuring sufficient rest before the next set.
Secondary Objective: Manage grip fatigue by staying efficient in the Farmers Carry and Deadlifts. Keeping a steady pace and limiting unnecessary re-gripping will be key to success.
[Event Horizon: Levels] (4 Rounds for time)
Level 2:
Every 4:00 x 4 Sets
15 Knee Tucks
10/8 Ring Push-Ups / Inclined
15 Dual Kettlebell Deadlifts
100ft Dual Kettlebell Farmers Carry
Load: 44/26lb, 20/12kg
Score = Slowest Time / Set
—-
Level 1:
Every 4:00 x 4 Sets
20 Abmat Sit-Ups
10/8 Narrow Push-Ups / Inclined
15 Kettlebell Sumo Deadlifts
100ft Dual Kettlebell Farmers Carry
Load: 35/18lb, 16/8kg
Score = Slowest Time / Set
—-
Competitor / Rx+:
Every 4:00 x 4 Sets
20 GHD Sit-Ups
15/10 Strict Ring Dips
15 Dual Kettlebell Deadlifts
100ft Dual Kettlebell Farmers Carry
Load: 70/53lb, 32/24kg
Score = Slowest Time / Set
—
Masters 55+:
Same as Level 2
—-
Big Class:
As prescribed, starting on delay or waterfall with GHDs and Kettlebells in order to share equipment. Dumbbells are an alternative to Kettlebells as well today.
—-
Travel / Hotel Gym:
Every 4:00 x 4 Sets
20 V-Ups
15/10 Strict Dips
15 Dual Kettlebell Deadlifts
100ft Dual Kettlebell Farmers Carry
Load: 53/35lb, 24/16kg
Score = Slowest Time / Set
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Optional Accessories (Checkmark)
For Quality:
5 Sets
10 Ring Bicep Curls
10 Ring Tricep Skull Crushers
Rest as needed b/t sets