August 6, 2023
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Bench Press (E 2 x 5
August 5, 2023
Announcements
👟 👕 EV Donation Drive through end of the week.
– Bring your shoes and clothes to donate.
Survey: Coney Island Date Link– Help us pick a date
CrossFit East River – WOD
Merry Go Round (Time)
3 RNDs*
60/48c Row – Split every 10/8c
40 Box Jumps – Alt.
20 Clean and Jerk – Split however
*Weights increase each rnd
Scale:
75/55, 95/65, 115/85
Rx:
115/85, 135/95, 155/105
+:
135/95, 185/125, 205/135
cap 30
Intent – Ascending weight clean and jerks under fatigue.
Target – The bike and the box jumps should be done at a steady pace from the beginning. Most will get bottlenecked by the clean and jerks at some point. The weight should start light-moderate to allow for fast singles back and forth. As it gets heavier the last set should still allow both partners to alternate reps with a few seconds of rest between.
August 4, 2023
CrossFit East River – WOD
Power Snatch (Power Snatch
E2x5
Build to Heavy 3: Cycled Power Snatches
3-3-3-3-3
Scale: 3 Singles – not Touch N Go)
– Try to match or best your 3RM from last Monday.
Metcon (Time)
3 Rounds
400m Run
5 Power Snatch
10 TTB
s: 75/55
x: 95/55
+: 115/85
August 3, 2023
CrossFit East River – WOD
Handstand Push-ups (EMOM: x 10m
m1: Row 6/4c
m2: 2-4 Handstand Push-ups Practice (A,B,C)
A: Negatives / Piked Box
B: Regular Strict
C. Wall Facing
Wall Facing: Assumes athlete already has strict HSPUs.)
WOD (Time)
1000/800m row
21 HSPU / Box / DB Strict Press (35/20)
21 KBS – American
500/400m Row
15 HSPU
15 KBS
250/200m Row
9 HSPU
9 KBS
Cap 20
August 2, 2023
CrossFit East River – WOD
Pause Back Squat (10-10-8-8 – (21X1)
%: 55-60-65-70)
*Volume up, back off on loading this week.
– This is a back off week on back squats.
– Percentages should be manageable across and should feel easier than the last few weeks even with the higher volume.
– If needed lower percentages to ensure members can hold the pause.
Sit-up, Get up (Time)
2 RNDs
10 DB OH Lunges Steps (1 Rnd L/ 1 Rnd R)
15 Ab Mat Sit-ups
2 RNDs
10 DB Box Step Overs (held anyway)
15 Ab Mat Sit-ups
2 RNDs
10 Goblet Squats
16 Ab Mat Sit-ups
s: 35/20
x: 50/35
+: 70/50
cap 11
August 1, 2023
CrossFit East River – WOD
Strength Building (Weight)
4 sets – Superset
5-7 DBL DB Bench
5-7 Strict Chin-ups / Weighted / Banded
Rest 1 min
– This builds from 7/18 moving from 6-8 reps down to 5-7.
– Athletes should look to add weight to make the rep range challenging.
“Upside Down for Dumbies” (AMRAP – Reps)
2 sets:
AMRAP 3min
2 wall walks
8 DB power snatch (50/35)
–rest 2 min —
AMRAP 3min
4 Handstand pushups / Pike Push-ups / HR Push-ups
8 DB power snatches (50/35)
–rest 2 min —
– We have two separate AMRAPs today that will each be performed twice.
– This will be a shoulder burner so those that move too quickly early on may need to rest a lot later.
– Find a steady pace that you can recover during the 2 minute rest windows.
*Target Score – 4+ rounds on each AMRAP
July 31, 2023
CrossFit East River – WOD
Cluster (EMOM x 10min
Mins 1-5: 2 Squat Cleans
Mins 6-10: 2 Clusters)
Squat clean + Thruster
– Range 65-75% of Thruster max
– Athletes can build heavier if moving the barbell well.
– Our movements build upon each other switching half way in the EMOM. Athletes should use the first 5 mins to practice catching the bar for the thruster.
“From the Top” (AMRAP – Rounds and Reps)
3 Rounds of:
2 minute ascending ladder (2:1)
2-4-6-8-10…etc.
Thruster
Burpee over bar
–rest 1:00 between sets–
*restart each round with the set of 2’s
s: 75/55
x: 115/85
+:135/95
– Athletes should go as far as they can in the ladder each round, resetting back at 2 at the start.
– Score the round completed + reps. Ie 6+4. if completed round of 6.
Feel – Short and fast moving with a quick reset.
Target – We want to push the pace early since each interval starts with such small sets. The burpees will cause some upper body fatigue and HR that will affect the thrusters.
July 29, 2023
CrossFit East River – WOD
Fizzled (Time)
400m Run
21 Burpee Pull-ups
21 KBS – American
36 Singles
–
400m Run
15 Pull-ups / Banded
15 KBS – American
35 Criss Cross
–
400m Run
9 C2B / Banded
9 KBS
36 Speed Steps (Running L+R =1…72)
–
400m Run
6 BMU / Strict Pull-ups / Banded
6 KBS
36 DU / 72 Singles
s: 35/26 – Banded
x: 50/35 – Strict
+: 70/53 / BMU
July 28, 2023
CrossFit East River – WOD
Bench Press (Tempo: (21×1)
8-6-4-4
%-65-75-80-85)
Metcon (Time)
3 RNDs
300/250m Row
20 DB Snatches Alt.
15 25# Plate Deficit Push-ups / Floor / Knees
s: 35/20 / Floor
x; 50/35 / 25#
+: 70/50 / 45#
July 27, 2023
CrossFit East River – WOD
Strength & Skill (No Measure)
3-4 sets in 10-12min
10 Janda Toe Reaches
10 Seated Piked Leg Lifts
5 Kip Swings on Bar
1-2 HSPU (32X3) / Box
-Rest 1:00-
– Tempo HSPU (32×3)
3 Down
2 Pause in bottom of kip
x Kip out out or stand out / box press out
3 Pause at top
Metcon (AMRAP – Rounds and Reps)
AMRAP 16min
Row 3-6-9-12-15-18…
TTB 2-4-6-8-10-12…
HSPU 1-2-3-4-5-6… /
Add every round: (+3/2/1)
HSPU:
Scale: HSPU to a box
x: Wall Facing or Strict Face Away
+: 25# Deficit
Female row:
Same as TTB reps: 2-4-6-8-10
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