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CrossFit East River – WOD

Back Squat (Every 2:30, for 10 minutes (4 sets):
Back Squat
Set 1 – 5 reps @ 60%
Set 2 – 3 reps @ 70%
Set 3 – Max reps @ 80%
Set 4 – Max reps @ 65%

*AMRAP (-1) for last 2 sets
*Max of 10 reps)

*The Goal today is to get some volume at moderate %’s but leave some in the tank.

*Stop 1 rep before failure or mechanical break down on the final 2 sets. Max of 10 reps on the last set.

*No more than 3 sec pause between reps. Based on current or est 1RM, if you’re unsure, start with around 5-10% under your all-time best 1RM so you can hit %’s with 100% success.

“Cross the Moat” (AMRAP – Reps)

AMRAP 15min

Run 200 meters

20 Squat Clean @ 135/95 lbs

Run 200 meters

30 Front Squats @ 115/85 lbs

Run 200 meters

AMRAP Hang Squat Cleans @ 95/65 lbs

Proceed as far through the workout as possible.

AMRAP hang squat cleans in time remaining

Scale: reps and weight

15 Squat Cleans (95/65)

20 Front Squats (85/60)

Hang Squat Cleans (75/55)
Intent – Barbell cycling endurance. We want members to maintain a pace on the run and push the barbell sets.

Target – Top scores: The run should be at a maintainable pace. We expect the first barbell to be steady singles, the second to allow for moderate rep sets, and the third to hold on for a few bigger sets to finish.

Feel – Steady effort

Flow – Members will change their own weights.

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CrossFit East River – WOD

“Ring Things” (AMRAP – Reps)

Every minute for 24 minutes (6 rounds):

Minute 1 – Max Ring Muscle-Ups

Minute 2 – Max Single DB Box Step Ups (50/35)

Minute 3 – Row Max calories

Minute 4 – Rest

Scaled:

Min 1: ring dips / alt. rnds with Ring Pull-ups/ RR

Min 2: DB box step ups (35/25)

Min 3: max calorie row

Min 4: REST
Intent – Train RMU under fatigue. We want members to have time to practice this high skill movement in a controlled fatigue setting.

Target – goals: 12+ ring muscle ups, 40+ step ups, 60/45 cal row. The RMU are first to ensure members get that minute of rest between the row and RMU. The row and step ups should be at a steady effort to accumulate work through the full minute.

Feel – Moderate intensity with a high skill focus.

Flow – Work for max reps in each minute. Stopping a few seconds early is a good way to transition quickly. Stagger members to start at different stations as needed for equipment.

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CrossFit East River – WOD

Strength Part (Weight)

Every 2:30 x 4 sets:

a1) 12 Seated Javelin Presses (6/6)

a2) 10 V-Ups

a3) :30s Hollow Hold

**Can sub seated Single Arm KB Press
Seated Javelin Press

Strength Notes:

– The javelin press will work upper body pressing strength with instability and balance added in.

“Weightless” (AMRAP – Rounds and Reps)

3-4-5 min AMRAPs:

10 box jump overs 24/20in

12 toes to bar

8 two DB hang power cleans (50/35)

–rest 1 min between sets–

*picking up where you left off
Intent – Fast paced CrossFit. The rest should allow for members to push the pace a little more than they would without rest.

Target – Top Scores: aim for 8+ total rounds. Minimum Goal: aim for 6+ total rounds. The DBs should be at a load that allows for unbroken sets or possibly 1 break in later rounds. The TTB will need to be broken up for most members into 2-4 sets.

Feel – High intensity intervals

Flow – Work for 3 minutes, rest for 1 minute. Then work for 4 minutes and rest for 1 minute. Finally, work for 5 minutes. Pick up where you left off on each set.

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CrossFit East River – WOD

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CrossFit East River – WOD

Partner “Kalsu” (Time)

Kalsu variation partner workout

100 Barbell Thrusters

p1: 5 Burpees + Max Thrusters

p2: 200m Run

s: 95/65

x: 135/95

Cap: 30

*Switch when partner comes back.

*Finished when hit 100 thrusters.
Take on a partner HERO WOD Kalsu.

Both partners are working at the same time but on different movements.

Intent – High intensity partner WOD

Feel – Members should look to find a pace that allows for steady movement. Both movements will keep the HR high and the running should fatigue the legs enough to make the weight challenging.

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CrossFit East River – WOD

Successories (Weight)

5 Alternating sets of:

a) 2 Turkish Get-ups / side

B) 3 Seated Box Jumps

*step down/reset focus on vertical height, try to reach & touch a high ring or object overhead as a target

C) 12 Sec Max Effort Assault Bike Sprint @ 100% effort

Rest 1 min between efforts
Seated Box Jumps

“Walk the Plank” (AMRAP – Rounds and Reps)

AMEAP 12 minutes:

4 Wall Walks

8 Box Jump Overs 24/20 inches

12 V-Ups

Top scores: aim for 8+ rounds

Minimum goals: 6+ rounds

Beginner

12 min amrap:

4 inch worms

8 box step ups 20/16in

12 sit ups
Intent – Classic CrossFit conditioning work with small bottlenecks.

Target – Top scores: 8 rounds or more. Minimum goals: 6+ rounds. We want there to be very few bottlenecks in this workout to slow members down. The wall walks may be the only aspect that members will need to pace or take breaks on, but they shouldn’t have to change their pacing until at least half way through the workout.

Feel – Steady effort

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CrossFit East River – WOD

Metcon (Distance)

Handstand Walk Practice for 8min

Options:

A) HS Walk For Distance: 5′, 10′, 15’…etc.

B) Kick and HS Walk to Wall

C) Wall Walk to Handstand 10s Hold 5+ Attempts

D) Kick-up to Wall + Hold (Accumulate 20 reps)

Beginner:

Lateral Handstand Walk against wall

– 4-8 steps / each direction

-10/8c Row

“Switch it Up” (AMRAP – Reps)

EMOMx 5 Round alternating:

Min 1: Double Unders / CC / Singles

Min 2: Row Cals

Min 3: Push-ups

Min 4: Lateral Burpees over DB

Min 5: REST

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CrossFit East River – WOD

Push Press (E2MOM x 6 Sets
3 RM Push Press)

Build to a heavy triple.

“Boulder Shoulders” (AMRAP – Reps)

3 x 5 minute AMRAPS:

[ 4 min ON : 1 min OFF ]

21/18 cal Row

12 wall balls

6 Push Press (135/95)

— 1 min rest picking up where you left off —

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CrossFit East River – WOD

30 Strict Pull-ups (Time)

For Time:

30 Strict Pull-Ups

Time Cap: 8 minutes

Scaling:

Option 1 – 30 Toe Assisted Strict Pull-Ups

Option 2 – 30 Foot Assisted Strict Pull-ups to Low bar

Option 3 – 30 Inverted Chest to Bar Rows
Strength Notes:

– This is a tester that we will retest later in the cycle.

– There is no drop from the top allowed. We want a fully controlled eccentric on every rep.

– Most should approach this in small sets to try to chip away at the reps.

– it is expected that most will not finish in the 8 minutes and that is ok. If someone will get very few reps or cannot perform a strict pull up they should use one of the scaling options.

30 Strict Pull-ups (AMRAP – Reps)

8min AMRAP

Score for reps

“Power Bar” (AMRAP – Rounds and Reps)

On a 15min clock

8 minute AMRAP for quality:

4 power cleans (135/95)

5 burpees

6 toes to bar

–Rest 2min–

At min 10 Establish 1 RM in 5 min

3 Deadlift

2 Hang Power Clean

1 Jerk
Intent – Find a heavy complex under fatigue.

Target – Want the Metcon to be unbroken to push the heart rate and pace before the barbell complex.

Feel – High intensity with heavy complex.

Power Bar complex (Weight)

3 Deadlift

2 Hang Power Clean

1 Jerk

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CrossFit East River – WOD

Back Rack Lunge (E :90 x 5 Sets
5 x 10 steps (5/5)
%: 60-70-75-75-75)

Build to sets @75% of you 5RM Lunge test from last Wednesday.

If no measure, build to 3 moderate/heavy sets that allow for an upright posture, tight core, and good pressure in the front and back feet with minimal compensations.

Lunge Most the way (Time)

200m Run

10 DB Farmers’s Lunge FWD Steps

200m run

10 DB Front Racked Lunge Steps

200m run

10 DB Thrusters

200m run

Cap: 13

x: 50/35
Intent – Work on running under leg fatigue. The lunges and thrusters will cause the legs to get tired and members will have to try to keep maintaining and pushing the pace on the shuttle runs.

Target – We want the DB weights to be something members can complete all 3 movements with only 1-2 breaks on each.

Feel – High intensity.

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