May 3, 2024
CrossFit East River – WOD
“Sweet Home” (AMRAP – Reps)
EMOM x 5 Rounds
m1: Power Snatch (135/95)
m2: Burpee Over Bar
m3: Abmat Sit-ups
m4: Wall Walks
m5: Box Jumps
m6: Rest
Score: Max Reps
Uncategorized
May 2, 2024
CrossFit East River – WOD
Oddball (AMRAP – Rounds and Reps)
As Many Rounds and Reps as possible in 25 minutes:
Row 30/24 calories
2 Rope Climbs
5 DBL KB hang clean and jerks @ (53/35) (24/16kg)
20 DBL KB Farmer Hold and March steps in place (high knees)
Rest for 1 minute
Athletes can sub 5 Sandbag ground to shoulder
Intent – Higher skill and heavier odd object training. We expect all movements to take some time and focus to perform properly.
Target – Top scores: 6+ rounds. Minimum goals: 4+ rounds. The goal is for members to be able to keep moving through this AMRAP without a major stopping point. We expect most will need to take rest breaks between rope climbs and on KB C&J.
Feel – Sustained intensity with high effort movements.
Flow – Rest 1:00 between rounds.
May 1, 2024
CrossFit East River – WOD
Back Rack Lunge (Strength: TEST
Within 10 minutes:
10 Back Rack Reverse Lunges @ Max Load
*Work to a strong 10 (5/side) reps for the day in 10 minutes.
)
– This is a tester that we will come back to in 5 weeks.
– Today we are looking to stay below a true 5RM and just build to a heavy set.
– The lunges are alternating and we are looking for 5 reps/side (10 total).
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Intent – CF Girl Benchmark workout
Target – Top Scores: Aim for sub 9:30. This is a fast paced workout that will be limited by grip and pulling endurance. The run should be at a maintainable effort and can be regulated based on how much members will need to break up the KB Swings and pull ups. Advanced members should try to push to be fast and unbroken throughout but most will need 1-2 breaks on the KB and Pull ups.
Feel – High intensity
April 30, 2024
CrossFit East River – WOD
Power Clean (EMOM x 12:
2 Power Cleans from position
Min 1-4:
2 Power Clean with 2 sec pause at mid-thigh
Min 5-8:
2 Power Clean with 2 sec pause at knee
Min 9-12:
2 Power Clean off floor
)
*Tech & positional focus today. Focus on full extension/driving with hips/strong catch/pull under the bar.
*Drop/reset between each rep for quality.
*Start with a light/technical load that allows good mechanics. Add small jumps in weight every 4 minutes if technique is solid.
“Flying V” (AMRAP – Rounds and Reps)
12 minute AMRAP:
5-10-15- 20-25….continue adding 5
V-ups**
HSPU / Piked Push-ups / DB Push Press **
** 40 DU / 30 Singles Between each movement
Any style of HSPU acceptable.
Example:
5 v-ups
40 double unders
5 hspu
40 double unders
10 v-ups
40 double unders
10 hspu
Intent – Bodyweight endurance training. We are looking to work aerobic and muscular endurance with this workout
Target – Top Scores: Finishing round of 25. Minimum goals: Into round of 20. The double unders should not be a limiter today and should always be done unbroken or in 2 sets. We are looking for members to take smart breaks on the gymnastics in order to maximize their ability to sustain across sets.
Feel – Moderate intensity due to gymnastics bottlenecks.
Flow – Add 5 reps to the V-ups and HSPU each round. Double unders remain the same.
April 29, 2024
CrossFit East River – WOD
Strength/Endurance (AMRAP – Reps)
Every minute for 12 minutes (4 rounds):
Minute 1
Max Strict Pull-Ups
Minute 2
Max Ring Rows for 30 seconds
Minute 3
12-15 Long Seated Banded Face Pulls
*AMRAP (-1) on pull-ups
Strength Notes:
– We are focused on upper body pulling endurance today.
– Stop 1 rep before failure on the strict pull ups.
– The AMRAP of ring rows and the banded face pull will add some additional endurance training and fatigue.
– We expect the sets of pull ups to decrease each round. Use a band if you cannot get more than 2-3 reps in the first set.
“Arcade” (AMRAP – Reps)
3 Rounds: For max reps every round.
Round 1: 30sec of WORK / :30sec REST) each movement
Round 2: 60sec of WORK / :30sec REST) each movement
Round 3: 90sec of WORK / :30sec REST) each movement
Movements / Stations
DB Goblet Squats (50/35)
DB Snatches alt. (50/35)
Lateral Burpees Over DB
Box Jump Overs
Row for Calories
R1 – Rest 30 sec b/t each movement
R2 – Rest 60 sec b/t each movement
R3 – Rest 90 sec b/t each movement
Top scores: 300+ reps
Minimum goals: 180+ reps
Intent – Cycle tester! We are training the ability to work for a short period of time and recover in a short rest break.
Target – Top scores: 300+ reps. Minimum goals: 180+ reps. The goal is for members to be able to work for as much of the 30/60/90 second windows as possible. If you have to break more than once in the 30 second window you should scale.
Feel – High intensity short intervals.
Flow – In the first round work for 30 seconds and rest for 30. The second round is working for 60 seconds and resting for 30. The final round is working for 90 seconds and resting for 30.
April 27, 2024
CrossFit East River – WOD
“Uphill Climb” (AMRAP – Rounds and Reps)
20 minute AMRAP:
400m Run
5-10-20-30…etc
TTB (synchro) / Hang Knee raise / v-up
HSPU (split as desired) / Piked / 2:1 Negatives
————-
400m run -together
5 synchro TTB
5 HSPU
400m run -together
10 synchro TTB
10 HSPU
400m run – together
20 synchro TTB
20 HSPU
400m run- together
30 synchro TTB
30 HSPU
etc…
RX+: First 10 of HSPU are strict
Intent – Gymnastics endurance under fatigue.
Target – The partners should be able to plan breaks back and forth that allow consistent small sets on both the TTB and HSPU. The runs should be used as recovery for the arms.
Feel – Moderate intensity due to the gymnastics bottlenecks.
Flow – The run and ttb are performed together and the hspu are split in any way.
April 26, 2024
CrossFit East River – WOD
Metcon (Weight)
EMOM 9 minutes (9 rounds):
3 Deadlifts
1 Squat Clean Thruster
*Start light and add load every 3 sets. Must keep same weight for 3 sets in a row.
Roller Coaster: Part 1 (Time)
9-15-21
Deadlift (135/95)
Box Jumps
Time Cap: 5 minutes
*step down on box jumps
**Rest 3min between part 1 & part 2**
(13 min total)
“Roller Coaster: Part 2” (Time)
15-12-9
Front Squat (135/95)
Box Jumps
Time Cap: 5 minutes
*step down on box jumps
*treated as two separate scores, NOT cumulative
Intent – Shorter sprint style repeats. We are working on moving a barbell in a short high density workout.
Target – Top scores: Sub 3 min on part 1, sub 3 min on part 2. The goal is for the weight on the bar to allow for nearly unbroken sets. Some may need to plan a break in the 15s or 12s but everyone should be able to do the 9s unbroken. We want the weight to be moderately heavy but not so much that it becomes a major bottleneck for the workout.
Feel – High intensity sprint.
Flow – There is a 5 minute time cap on each portion. 2 separate scores for each workout.
April 25, 2024
CrossFit East River – WOD
“Two Thirds” (AMRAP – Rounds and Reps)
3 Rounds ( 9 total sets – 27 mins )
[2:00min ON / 1:00 OFF ]
Set 1: 25/20 Row + max V-ups
Set 2: 200m Run + max rep DBL KB strict press (35/26)
Set 3: 75 DU + max rep Wall balls
*Repeat for a total of 3 Full rounds
The machine portion of each interval should be done in 1:00-1:30 to allow for transition and starting the AMRAP movement. The KB press and wallballs will likely need to be broken up depending on how much time each member has to work.
Feel – Intensity on the machines then steady on the working movements.
Flow – Split the class into 3 groups so members are separated on each station and can rotate through. Work for 2 minutes then rest for 1 minute in each set.
April 24, 2024
CrossFit East River – WOD
Snatch Pull (Every 90 seconds, for 9 minutes (6 sets):
3 Snatch Pulls @ 85-90%
*% based off 1 RM snatch
*3 sec slow controlled eccentric back to floor on final rep of each set)
“PTSD” (Time)
For Total work time: (Stop clock at 12 mins)
At minute 0
10-8-6-4-2
Alternating DB snatch (50/35)
Lateral burpees over DB
At minute 6
2-4-6-8-10
Alternating DB Hang clean and jerks (50/35)
Lateral burpees over DB
April 23, 2024
CrossFit East River – WOD
Strength (AMRAP – Reps)
Every 3 min x 3 sets:
Wall Walk to MAX Strict Wall Facing HSPU
– adjust deficit/elevation to complete 2-5+ quality reps
–Rest 20 sec–
:40 sec AMRAP Wall Walks
Scale:
Wall Facing HSPU to Piked Push-ups
*Rest remainder of time
*Intended to be lower volume to keep shoulders fresh/healthy for the weekend.
“Corpus” (Time)
4 Rounds for Time:
Run 400 meters
20 Air Squats
10 V-Ups
Time Cap: 16 minutes
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