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Announcements

5 Week Small Group Accessory Program

Coach Becca will tailor a linear progressive program for you

-6 spots only

-1 Day a week / 5 Weeks (Sundays)

-Begins Jan 22

-$79.99

CrossFit East River – WOD

Partner WOD (Time)

For time with a partner:

Buy in: 3 000/2400m Row Split

Then

10 rounds of:

10 Single-DB squat cleans

30 DU / 40 singles

*Partner alternate holds :

Odd: Plank on elbows

Even: Hang from bar

s: 35/20

x: 50/35

cap:28
Intent – Partner workout with isometrics

Feel – Grip endurance will be a limiter here.

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Announcements

5 Week Small Group Accessory Program

Coach Becca will tailor a linear progressive program for you

-6 spots only

-1 Day a week / 5 Weeks (Sundays)

-Begins Jan 22

-$79.99

CrossFit East River – WOD

“Sorta Total” (Weight)

In 20 minutes:

Build to 85% of 1RM Push Press

Build to 85% of 1RM Deadlift

*Completed one at a time, must Push Press then Deadlift

*Enter score as both lifts combined
NO DROPPING

“Grounded” (Time)

25 Deadlifts

80 Wall Ball Shots

25 Deadlifts

s: 155/105

x: 185/125

+: 225/155

Time Cap: 10 minutes

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Announcements

5 Week Small Group Accessory Program

Coach Becca will tailor a linear progressive program for you

-6 spots only

-1 Day a week / 5 Weeks (Sundays)

-Begins Jan 22

-$79.99

CrossFit East River – WOD

Strength (Time)

For time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

DB Push-Ups / Floor push-ups / knees

*5 sec Chin Over Bar Hold after each set

Time Cap: 10 minutes
– The DBs on the push ups will increase the ROM slightly and make each rep a little harder.

– The chin over bar hold is meant to break up the push ups slightly while still working the upper body.

– This will be mainly limited by upper body pressing endurance.

“Traveler” (Time)

4 rounds:

500/400m row

30 Russian step ups

100′ DBL KB/DB carry (53/35)

*20 minute cap
Length of gym from front by boxes to back by wall is 50′.

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Announcements

5 Week Small Group Accessory Program

Coach Becca will tailor a linear progressive program for you

-6 spots only

-1 Day a week / 5 Weeks (Sundays)

-Begins Jan 22

-$79.99

CrossFit East River – WOD

Snatch Complex (Every 2m x 5 sets

2 Snatch Deadlifts
2 Hang Power Snatches
1 Squat Snatches)

Strength Notes:

– This complex is meant to work on grip and power endurance in the snatch.

– Members must hold the deadlifts in the same grip as their snatch.

– We want to pre fatigue the grip and arms so that members will be forced to use their hips and move their body around the bar in the power snatches.

– The first 2 sets should be moderate and technical with the final 3 sets at a tough and challenging load.

“Bounce Around” (AMRAP – Reps)

EMOM x 9 min

30 DU / 40 SU

MAX Hang Power Snatch

s: 75/55

x: 115/80

+: 155/105
Intent – Barbell cycling amrap with buy in each around .

Target – Break the barbell early into small chunks to avoid red-lining. Be aware of the clock to take smart breaks. Some members should stop before the end of the minute for a short rest to keep moving. Some may need to take a full round off and hop back in on the following minute.

Feel – High intensity with metabolic, grip and shoulder fatigue.

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Announcements

5 Week Small Group Accessory Program

Coach Becca will tailor a linear progressive program for you

-6 spots only

-1 Day a week / 5 Weeks (Sundays)

-Begins Jan 22

-$79.99

CrossFit East River – WOD

“Fight Night” (4 Rounds for reps)

4 rounds

m1: Row cals

m2: V-Ups

m3: Burpee over a line – Facing

m4: Dumbbell Farmers FWD Lunges (50/35)

m5: Box Jump Overs

m6: Rest

Lunge
Intent – Fight gone bad style metcon.

Feel – High intensity breathing.

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Announcements

5 Week Small Group Accessory Program

Coach Becca will tailor a linear progressive program for you

-6 spots only

-1 Day a week / 5 Weeks (Sundays)

-Begins Jan 22

-$79.99

CrossFit East River – WOD

Partner AMRAPs (AMRAP – Rounds and Reps)

Partner workout:

5 min AMRAP:

9 Pull-Ups / Jumping Pull-ups

3 Squat clean (135/95)

–Rest 2 min–

7 min AMRAP:

6 Strict HSPU’s / Piked / HR Push-ups

2 Squat clean (185/125)

–Rest 2 min–

9 min AMRAP:

3 CTB Pull-Ups / RR

1 Squat clean (205/135)

scale:

75/55

95/65

115/80
*during each AMRAP: P1 completes a full round while P2 rests then switch once full round has been completed.

Each AMRAP will become more complex and also heavier on the cleans. The goal is for members to be able to move quickly since the time durations are so short. If anyone is majorly bottlenecked by either the skill or the weight after 1-2 rounds they should scale either or both. We expect the rounds to get slightly slower each set which is why there is extra time. A good goal would be to match the number of rounds in each AMRAP.

Feel – High skill and heavy.

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Announcements

5 Week Small Group Accessory Program

Coach Becca will tailor a linear progressive program for you

-6 spots only

-1 Day a week / 5 Weeks (Sundays)

-Begins Jan 22

-$79.99

Nutrition Seminar

-Sat. Jan. 13th

-1:30p – 2:30p

-FREE to members

–Non- Members: $20 – Link

CrossFit East River – WOD

“Where Art Thou” (Time)

For time with Partner:

For Time:

400m Run

200 Air Squats

400m Run

150 AbMat Sit-Ups

400m Run

100 Barbell Thrusters (45/35)

400m Run

50 V-Ups

400m Run

Time Cap: 28 minutes

*run together

*split rest of work as desired

Cold: Sub 500/400m row

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Announcements

Pump Session: OFF

5 Week Small Group Accessory Program

Coach Becca will tailor a linear progressive program for you

-6 spots only

-1 Day a week / 5 Weeks (Sundays)

-Begins Jan 22

-$79.99

Nutrition Seminar

-Sat. Jan. 13th

-1:30p – 2:30p

-FREE to members

–Non- Members: $20 – Link

CrossFit East River – WOD

Shoulder Press (E2 x 8mins (4 sets)
3 Strict Press (30×0)

*In 4 working sets, find a 3RM for the day with a 3 second eccentric on each rep.)

Strength Notes:

– The strict press today is done from the floor to create some additional prep for the conditioning.

– Members should build with each set while maintaining the slow eccentric.

– We want members to get as close to a 3RM as possible without losing the eccentric.

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Pump Sesh: 1/12 (Weight)

*Not Coach lead*

*Athletes can share platforms and weights.

CHEST:

E4MOM x 4

Incline Bench 8-12

Flat DB Hex Press (DB’s together) 8-12

Max PushUps

BACK:

E3MOM x 4

Pullups 8-12 (weighted if necessary)

DB Rows 8-12 each arm

Max Ring Rows

ARMS:

3 Sets

1 arm Isolated Curls 8-12

Barbell Curls 8-10

rest 1 min between sets

3 Sets:

1 arm tricep kickback 8-12

DB Overhead tricep extension 8-12

rest 1 min between sets (edited)

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CrossFit East River – WOD

Handstand Walk Skill (Distance)

A1)

Accumulate 20 reps

“Lunge kick ups”

A2)

3 sets of

1 Wall Walk + 15-40s Wall Facing HS Hold

A3) 3 sets

Advanced:

10′ Handstand Walk

10/8c Row

Beginner:

Lateral Handstand Walk against wall

– 4-8 steps / each direction

-10/8c Row
Lunge Kick-Ups To Wall

Wall Facing Handstand Hold

Handstand Walk

Lateral Handstand Walk Against Wall

– We are progressing through the HSW skill with advanced members working on handstand walking under fatigue while beginners will start to accumulate some time moving their hands with wall assistance

“Pillars of Heracles” (AMRAP – Rounds and Reps)

20 minute Partner AMRAP:

20 shuttle runs (2x25ft each rep)

partner holds two DBs in farmers position

50 cal Row

partner hold two DBs in front rack position

80 DU / 100 SU

while partner holds bottom of goblet squat (single DB)

s: 35/20

x: 50/35

*Switch at any time with partner. Can only accumulate reps if partner is holding the DBs in the proper position
*Shuttle runs are always counted as down and back – it may be easier for some member to count 40 total lengths.

Feel – Steady intensity with some active recovery.

Flow – Partners can switch at any time but can only accumulate reps if the other partner is performing the proper hold.

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CrossFit East River – WOD

Squat Clean (1min ON : 2m Off x 4 sets
3 single Squat cleans

Set 1: 1.1.1 @ 74%
Set 2: 1.1.1 @ 78%
Set 3: 1.1.1 @ 82%
Set4: 1.1.1 @ 65-70%

*each single rep on the 20 seconds for each set, then rest 2 minutes between sets

)

Strength Notes:

– We are working consistency at some moderate to heavy weights today.

– The first three sets will build each time and the final set will serve as a drop set.

– The final set is meant to be lighter to put an extra emphasis on technique and speed.

– During the rest intervals members can start to get their weights ready for the deadlifts in the metcon.

“Unhinged” (Time)

For Time:

21 Deadlifts (185/125) / (155/105)

21 Box Jumps / Step ups

15 Deadlifts (225/155) / (185/125)

15 Box Jumps / Step ups

9 Deadlifts (275/185) / (205/135)

9 Box Jumps / Step ups

Time Cap: 10 minutes
Target – This is a ladder style metcon that will increase weights on the deadlift with each round. The box jumps will create some fatigue when going into the next set of deadlifts. Those who aren’t confident with the later deadlift weights should plan breaks early. Members will add their own weights during the workout.

Advanced members can use

225/155-

275/185-

315/205.

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