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.