Uncategorized

WOD – Tue, Feb 13

February 13, 2024

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CrossFit East River – WOD

Weighted Chin-up (Weight)

E2 x 5 sets

5-4-3-2-1

*work to a heavy single for the day, Starting around 8/10 RPE on the 5.

Strength Notes:

– We are working to a heavy single on a supinated pull up today.

– Expect this to be lower than a true 1RM because of the sets leading up to it.

– Each set should be tough starting with an 8/10 RPE on the set of 5.

“Robinson Crusoe” (Time)

CHOOSE YOUR OWN ADVENTURE STYLE:

60 V-Ups

90 Box Jump Overs (24/20)

120 Medball Squats (20/14)

Time Cap: 16 minutes

*step down all box jump overs

*athlete can partition the work in ANY FORMAT that they want! 🤯

*the goal is to be able to move fast with the only limitation as metabolic
Intent – Fast paced metcon.

Target – The goal for this is for athletes to choose the best strategy for them to keep moving at a fast pace on each movement. We want the only limitations today to be aerobic so members should plan smaller sets on all movements and try to move on to another to recover. Members can choose any strategy to approach this workout and partition all the reps in any way.

Feel – Aerobic intensity.

Flow – Partition all movements in any way. Some suggested strategies are 10 rounds of 6-9-12, 5 rounds of 12-18-24.

WOD – Mon, Feb 12

February 12, 2024

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CrossFit East River – WOD

Front Squat (A1) Every :90s x 4 (Building)
3r @ 55%
3r @ 65%
3r @ 75%
1r @ 81-85%

A2) Every 3 min x 3 sets:
Max Front Squats

set 1= AMRAP (-1) 85%
set 2= AMRAP (-1) 80%
*set 3= AMRAP (-2) 75%
)

Strength Notes:

– This is the final week of build up on the front squats.

– These sets should be heavy but members should shoot for more than 4 reps on all sets to get ready for next week’s retest.

“Balance” (Time)

For Time:

30-20-10

Front-Racked Barbell Lunges – alt

Kipping Handstand Push-Ups

s: 75/55

x: 95/65

Scale:

FR Goblet lunges – single DB (35/25)

DBL DB Push press (35/20)

Time Cap: 9 minutes
Intent – Higher volume pressing gymnastics.

Target – This workout will be mainly limited by the density on the handstand push ups. Members should plan smart breaks from the beginning to avoid failure. Chip away at the reps on the HSPU then push the lunges to have more time to get through the next set of HSPU. Feel – Shoulder endurance.

Flow – Lunges are 30, 20 and 10 total so 15, 10 and 5 per side.

WOD – Sat, Feb 10

February 10, 2024

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CrossFit East River – WOD

Warm-up (No Measure)

1 Wall Walk + 15s Hold

6-8 Beat Kips

6-8 Ring Rows

—

15 Goblet Paused in Air Squats (2s)

3-4 Hanging Butterfly shoulder circles / foot supported

—–

1 Wall Walk + 10 Goblet Jump Squats

3-5 Kipping C2B / Pull-ups

“Just the Two of Us” (AMRAP – Rounds and Reps)

20 minute AMRAP with partner:

A1) 10 wall walks – partner holds dual DB farmer carry hold

A2) 20 synchronized goblet squats (50/35)

A3) 30 Chest to bar – partner holds dual DB overhead

——–

*goblet squats synchronized at top

*try to pair athletes who are using the same weight DBs
Intent – Partner gymnastics and DBs.

Target – Most members will become limited by gymnastics on this workout. Partners should plan their switches in order to minimize rest on the gymnastics as much as possible. Try to find small maintainable sets on the gymnastics and make sure that the other partner is holding the DBs before any other work is accumulated.

Feel – Upper body muscle endurance.

Flow – Partners can switch any time on the wall walks or CTB and work as long as the other is holding the DBs in the correct position. The goblet squats are synchronized at the top of each rep. Try to pair athletes who are using the same DBs to only have 1 pair per group.

WOD – Fri, Feb 9

February 9, 2024

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CrossFit East River – WOD

Deadlift (Within 10 minutes:
1 Deadlift @ 80-85%
Build to 80-85% 1RM in 10 minutes
—–
Deadlift Specific Prep
Move through
2 x 10 reps w/ empty bar then light load @31X1 tempo
8 reps @50%
5 reps @60%
remainder of build up with 3-1 rep sets.)

Strength Notes:

– We are building to a heavy single within the percentage range.

– This will serve as a primer before the metcon that has high volume and heavy deadlifts.

– This can also serve as a way for members to dictate if or where they should scale the deadlifts in the Open retest before starting based on how weights are feeling today.

“OPEN Workout 14.3” (AMRAP – Rounds and Reps)

AMRAP 8 mins

10*15*20*25*30*35* Deadlifts

*15 Box Jumps

———————-

Also written as…

10 Deadlifts

15 Box Jumps

15 Deadlifts

15 Box Jumps

20 Deadlifts

15 Box Jumps

25 Deadlifts

15 Box Jumps

30 Deadlifts

15 Box Jumps

35 Deadlifts

15 Box Jumps

x: Weight Increase

135/95

185/135

225/155

275/185

315/205

365/225

scale: weight increase

95/65

135/95

185/135

225/155

275/185
Intent – Open retest.

Target – This open workout is heavily dictated by members ability on the deadlift. Not only do the weights get heavy but the volume also gets high as the weight increases. Ensure that members are scaling based on their ability with the deadlift to stay safe. Use their heavy single in the strength to dictate scaling. The weight in the metcon should never go above the weight that members hit in the strength portion. Most members will not get to the last 2-3 bars on this ladder.

Feel – High volume hinging.

Flow – Members change their own weights. The box jump standard allows members to jump or step up as long as they reach full extension of the hips.

WOD – Thu, Feb 8

February 8, 2024

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CrossFit East River – WOD

Handstand Skill (Distance)

a1) Kick-ups

Options:

a) Kick-ups to freestanding hold

b) Kick-up to wall + hold

**Accumulate 5 attempts for quality

Rest as needed

a2) Hip-taps / Shifting weight

3 sets 4-6 reps

Options

a) Wall Facing HS Hip Taps

b) Wall-facing shoulder taps

c) Side-to-side weight shift

Rest as needed

+

a3) AMRAP 6 – Handstand walk attempts

6/4c Row +

a) 15 ft HSW attempt

b) Lateral HS wall walk
Videos

Lunge Kick up to freestanding handstand

Wall Facing Handstand Hip Taps

Wall Facing Handstand Shoulder Tap

Sideways Handstand Walk On Wall

Score: Distance on HSW

Work : Rest (AMRAP – Reps)

3 Rounds of EMOM

1:00m ON / :30 OFF

m1: Ring Push-Up for reps / HR Push-ups

m2: Row for cals / Bike

m3: Wall Sit for duration (seconds)

m4: Row for cals / Bike

*1 Round = all 4 stations

*wall-sit rep count = 1 rep for every 3 seconds (60s / 3s = 20pts possible)

*can sub DB deficit push-up for rings
Intent – Muscle endurance training.

Target – The goal today is to accumulate as many reps as possible in the time windows so we want members to plan smart breaks on the push ups and hold to keep moving across all sets. The rows should be at a tough pace that allows you to recover during the gymnastics to push again on the next one.

Feel – Pressing and core muscle endurance under some breathing.

WOD – Wed, Feb 7

February 7, 2024

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CrossFit East River – WOD

A1) “Frannie Mae” (Time)

On a 18 minute running clock:

For time:

27-21-15-9

Thrusters (95/65)

Toes to bar

+

Remainder of time to build to a hang squat clean and jerk at 80-90% 1rm
Intent – Lifting under fatigue

Target- The first portion of this workout should be well paced. The movement pairing is similar to Fran but with an extra set of 27 so it will require more breaks. Members should pace this slightly more knowing there is a lift afterward. Once they are done with the metcon portion they will have whatever time is left to build to a hang squat clean and jerk. We want members to stop in the 80-90% range to keep the lift heavy but confident today – not a true 1RM.

Feel – High intensity then heavy lifting.

Flow – The workout is on an 18 minute clock. How much time members have to lift is dictated by how fast they do the workout.

A2) Hang Squat Clean & Jerk (Weight)

Hang Squat Clean & Jerk

WOD – Tue, Feb 6

February 6, 2024

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CrossFit East River – WOD

BMU – Skill

EMOM x 12 min

Mins 1-4: 3 reps – Jump to pike

Mins 5-8: 3 reps – Pike to patient arch

Mins 9-12: 2-3 – Reps BMU / Variation

BMU Scales:

2 slow eccentric pull ups on 6 count (band or weight as needed)

Jumping BMU / Banded

BMU

“Rev” (Time)

5 Rounds for Time:

Run 400 meters

15 Burpees to Target 6 inches above reach

+: Burpee Pull-ups

Time Cap: 18 minutes
Intent – Aerobic conditioning.

Target – Members will be limited today by their aerobic fitness. Pace early to be able to push the final round or two. This is over a mile of total running so members should pace accordingly on their runs.

Feel – Longer aerobic work.

WOD – Mon, Feb 5

February 5, 2024

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CrossFit East River – WOD

Front Squat (A1) Every :90s x 4 (Building)
3r @ 55%
3r @ 65%
3r @ 75%
1r @ 80%

A2) Every 3 min x 4 sets:
Max Front Squats

set 1= AMRAP (-1) 80%
set 2= AMRAP (-1) 75%
set 3= AMRAP (-2) 70%
set 4= AMRAP (-3) 65%
)

Strength Notes:

– We are continuing our front squat progression today with an increase in loading from last week.

– Try to see if you can match the reps from last week with heavier loads.

– %’s based of 1 Rep Max in Wodify

– Members will move through each set leaving -1, -2, or -3 reps in the tank based on the note.

– The first set will be at the higher %

– The goal is to build volume and reach near failure on each set. Not failure. Leaving reps in the tank.

“Achilles Heel” (Time)

For Time:

100 D.U. / 150 Singles

25 Hang Power Snatches

50 D.U. / 75 Singles

25 Hang Power Snatches

100 D.U. / 150 Singles

s: 45/35

x: 75/55

Time Cap: 9 minutes
Intent – Fast pace down and back chipper.

Target – We want members to try to push the pace. Most will be limited by their capacity on double unders today. The barbell weight should be light and allow for big sets and few breaks.

Feel – High intensity with shoulder endurance.

WOD – Sat, Feb 3

February 3, 2024

CrossFit East River – WOD

Jump rope skill (No Measure)

a1) EMOM x 6:

Min 1: 30 sec Single Unders

Min 2: 30 sec Speed Steps

Min 3: 30 sec Crossover Single Unders

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
in 2 mins perform as many unbroken DUs.

Take a couple attempts at large sets of unbroken DUs.

“Fancy Footwork” (AMRAP – Rounds and Reps)

Throwdown with partner:

20 minute AMRAP:

Partner A does: AMRAP

8 DBL DB Power Cleans (50/35)

40 Crossover Singles

8 DBL DB Box Step Ups

While Partner B: Rows

16/12c Row

**Whenever the rowing partner finishes, switch and pick up where the team left off in the AMRAP.
Intent – Partner Variation of the weekly throwdown.

Target – The double DB movements should be in small enough sets to try to hold onto unbroken sets. The crossover singles will be limited by technique for some members and they should focus on consistency. The person rowing will dictate when the switches happen so members can strategize their pace on the rower to plan how frequently they switch and where to recover.

Feel – Grip and shoulder endurance.

WOD – Fri, Feb 2

February 2, 2024

CrossFit East River – WOD

Shoulder Press (
Build to 90% 1RM Press
Target of 7 minutes to get to 90%, then drop weight and prep for EMOM..)

Press Complex (Weight)

Every minute, for 3 minutes (3 sets):

3 Strict Presses + 3 Shoulder to Overheads @ 70%

*Setup from floor if needed/limited in rack space.

“Devious Diane- Part 1” : Mins 0-8 (Time)

Mins 0-8….

For Time: [Cap 7min]

21-15-9 : Deadlifts

9-7-5: Wall Walks

s: 185/ 125

x: 225/155
Intent – Classic CrossFit with a twist.

Target – This workout should feel very similar to Diane in that members can push the deadlifts and will be mainly limited by shoulder endurance. Move steady on the wall walks and focus on efficiency to ensure the shoulders aren’t blown up by the end. After the initial portion members will rest until the 8 minute mark and perform an AMRAP of shoulder to OH. This should be approached in maintainable sets to accumulate work for the full 3 minutes.

Feel – Shoulder burner.

Flow – Cap the Diane portion at 7 minutes. At 8 minutes start the 3 minute AMRAP (11 minutes total)

“Devious Diane- Part 2” Mins 8-11 (AMRAP – Reps)

Mins 8 – 11

AMRAP 3mins

MAX Shoulder to Overheads

s: 95/65

x: 135/95

+: 155/105

Uncategorized

Announcements

CrossFit East River – WOD

Weighted Chin-up (Weight)

“Robinson Crusoe” (Time)

Announcements

CrossFit East River – WOD

Front Squat (A1) Every :90s x 4 (Building) 3r @ 55% 3r @ 65% 3r @ 75% 1r @ 81-85% A2) Every 3 min x 3 sets: Max Front Squats *set 1= AMRAP (-1) 85% *set 2= AMRAP (-1) 80% *set 3= AMRAP (-2) 75% )

“Balance” (Time)

Announcements

CrossFit East River – WOD

Warm-up (No Measure)

“Just the Two of Us” (AMRAP – Rounds and Reps)

Announcements

CrossFit East River – WOD

Deadlift (Within 10 minutes: 1 Deadlift @ 80-85% *Build to 80-85% 1RM in 10 minutes —– Deadlift Specific Prep Move through 2 x 10 reps w/ empty bar then light load @31X1 tempo 8 reps @50% 5 reps @60% *remainder of build up with 3-1 rep sets.)

“OPEN Workout 14.3” (AMRAP – Rounds and Reps)

Announcements

CrossFit East River – WOD

Handstand Skill (Distance)

Work : Rest (AMRAP – Reps)

Announcements

CrossFit East River – WOD

A1) “Frannie Mae” (Time)

A2) Hang Squat Clean & Jerk (Weight)

Announcements

CrossFit East River – WOD

BMU – Skill

“Rev” (Time)

Announcements

CrossFit East River – WOD

Front Squat (A1) Every :90s x 4 (Building) 3r @ 55% 3r @ 65% 3r @ 75% 1r @ 80% A2) Every 3 min x 4 sets: Max Front Squats *set 1= AMRAP (-1) 80% *set 2= AMRAP (-1) 75% *set 3= AMRAP (-2) 70% *set 4= AMRAP (-3) 65% )

“Achilles Heel” (Time)

CrossFit East River – WOD

Jump rope skill (No Measure)

Max Double-Unders (AMRAP – Reps)

“Fancy Footwork” (AMRAP – Rounds and Reps)

CrossFit East River – WOD

Shoulder Press ( *Build to 90% 1RM Press *Target of 7 minutes to get to 90%, then drop weight and prep for EMOM..)

Press Complex (Weight)

“Devious Diane- Part 1” : Mins 0-8 (Time)

“Devious Diane- Part 2” Mins 8-11 (AMRAP – Reps)

Front Squat (A1) Every :90s x 4 (Building)
3r @ 55%
3r @ 65%
3r @ 75%
1r @ 81-85%

A2) Every 3 min x 3 sets:
Max Front Squats

set 1= AMRAP (-1) 85%
set 2= AMRAP (-1) 80%
*set 3= AMRAP (-2) 75%
)

Deadlift (Within 10 minutes:
1 Deadlift @ 80-85%
Build to 80-85% 1RM in 10 minutes
—–
Deadlift Specific Prep
Move through
2 x 10 reps w/ empty bar then light load @31X1 tempo
8 reps @50%
5 reps @60%
remainder of build up with 3-1 rep sets.)

Front Squat (A1) Every :90s x 4 (Building)
3r @ 55%
3r @ 65%
3r @ 75%
1r @ 80%

A2) Every 3 min x 4 sets:
Max Front Squats

set 1= AMRAP (-1) 80%
set 2= AMRAP (-1) 75%
set 3= AMRAP (-2) 70%
set 4= AMRAP (-3) 65%
)

Shoulder Press (
Build to 90% 1RM Press
Target of 7 minutes to get to 90%, then drop weight and prep for EMOM..)