Today's WOD

CrossFit East River – WOD

Bench Press (Every 4 min:
3 sets of 5 singles
3 x (1.1.1.1.1)

*rest 10 sec between reps racking the weight between.
*build to a max cluster set for the day)

– Cluster sets today are performed by doing 1 rep at a time with 10 seconds between each. Rack the bar during the 10 seconds.

– After 5 singles, rest for 2 minutes before performing again.

Venti (AMRAP – Rounds and Reps)

on 12min clock:

Buy-in – 600m Run – around 8th st block

AMRAP with remaining time

5-6-7-8-9 etc …Deficit Push-ups

5-10-15-20 etc…V-ups

10-20-30-40 etc…DU / CC

scale:

DU to Same # of Singles

V-ups to Tucks

Push-ups: No deficit / Knees

x: 45/25 pound plate deficit

+: GHD / CCDU
– Chest must touch ground on deficit push-up and not the thighs.

–

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CrossFit East River – WOD

Overhead Squat (E 2:30 x 5 (21×1)
5-4-3-2-2
)

-Build to heavy double today.

-Aim for slightly heavier than two weeks ago 3RM – 9/18.

– Bar is coming from the rack.

– Athletes should use pads for these reps practice a slow and controlled decent to the bottom to help gain stability and strength.

HAM (AMRAP – Reps)

In a 3min window (1:30 work | 1:30 rest )

a1)

10 Power Snatch

Max Burpee Over Bar

–rest 1:30–

a2)

10 Burpee Over Bar

Max Power Snatch

–rest 1:30–

b1)

10 Burpee over Bar

Max OHS

–rest 1:30–

b2)

10 OHS

Max Burpee over Bar

–rest 1:30–

s:75/55

x: 95/65

+: 115/85
– The weight should be something members could move unbroken. Try to move at a steady pace to be able to continue accumulating reps even in the later rounds.

Feel – Hard effort with 1:1 rest.

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CrossFit East River – WOD

100 to 100 (AMRAP – Rounds and Reps)

With a partner – split the reps – cap 30

100 DB Snatches

75 Box Jump Overs

50 Goblet Step-ups

50 Single-Arm Devil’s Presses

75 Box Jumps – regular

100 Jump Lunges

– can only work while partner is holding an elbow plank

– split the work however

s:35/20

x: 50/35

+: 70/50

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CrossFit East River – WOD

Clean and Jerk (Every 30 seconds, for 7:30 (15 sets):
1 Power Clean and Jerk @ 60-65%)

– The power clean and jerks should be at relatively light weight focused on speed and explosiveness.

Down Stream (Time)

3 RNDs – cap 11

400m Run

5 Front Squats

20 HR Push-ups

*Bar comes off the floor. Athletes can squat the first rep.

s:135/95

x:185/125

+: 205/135
Athletes should pick a weight they can complete 5 reps unbroken under fatigue. Front squats after running will be challenging to breathe, so athletes should take a second before squatting to make sure they can complete 5 reps unbroken.

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CrossFit East River – WOD

Double Trouble – sweat (AMRAP – Rounds and Reps)

AMRAP 30

5 Strict Pull-ups

5 Jumping C2B

10 KB/DB Seated Z-Press

10 Renegade Rows (5/sd)

20 MB Sit-ups

20 WB

30/24c Row

30 DU / CC / 60 Singles
Z-Press Vid

Renegade Rows vid = 1 push between each row

Flow – Try to use the same DBs for Z-press and Rows.

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CrossFit East River – WOD

Deadlift (E 2:30 x 6
5-3-3-3-2-2
%:55-65-75-85-90-90)

-We are pulling to heavier than last week. The reps will feel heavy and challenge core strength.

– Athletes should only pick weights that allow them to keep their back flat regardless of %. Take weight off if the movement is compromised.

– Do not drop weights. Controlled up AND down.

The Running Dead (Time)

4 RNDs – cap 12

200 Run

10 Burpees over the Barbell

10 Deadlifts @ 55-60%

10 Burpees over the Barbell
Target – The goal of each interval is to push the pace and stay unbroken. The opening run and burpees should be just controlled enough to keep the deadlifts unbroken then push to finish the back half.

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CrossFit East River – WOD

Front Squat (E 2:30 x 6 sets
8-6-5-4-3-3
50-60-70-80-85-(85-90))

– We are building heavy today in the front squats.

– The final set will be tough but we don’t want to reach failure. Keep 1 Rep in Reserve (RIR)

– If someone hasn’t been through these progressions lower the % by about 5%.

Goblet of Fire Redux (Time)

21-15-9 – Cap 10

Goblet FR Lunges (L + R = 1)

Box Jumps – step down

s: 35/26

x: 53/35

+: 70/53
Athletes must hold the weight in the front goblet position.

– With this lower body density workout, the legs will get heavy. Athletes should look to move smooth and look to break up the lunges in the first sets to preserve the ability to move smoothly oh the box jumps.

– Athletes can step-up the box jumps.

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CrossFit East River – WOD

Split-up and Get Back Together Again (AMRAP – Reps) (AMRAP – Reps)

Three 5min AMRAPS – 2m Rest

A1) In 5min Sync Reps

400m Run

20 MB Sit-ups – Sync

Max WB – Sync

–Rest 2min–

A2 In 5min Split reps

40/32 Row cals – split

20 Single Arm Devil’s Press – split (50/35)

Max Rope Climbs – split

–Rest 2mins–

A3 in 5min Sync

400m Run

20 DB Snatches – Sync (50/35)

Max Burpee Pull-ups – Sync

Score is total of the Max reps portion.

Intent – Longer Partner AMRAP

– The first and last AMRAP should be completed in unison. Partners will need to communicate their breaks and rep schemes.

– The second AMRAP partners are splitting the work but still going in order in a you go – I go fashion.

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CrossFit East River – WOD

“Hufflepuff” (AMRAP – Rounds and Reps)

AMRAP 20

Run 400 meters

12 Russian Kettlebell Swings

12 Burpee Box Jump-Overs

–Rest for 1 minute–

s: 35/26

x: 53/35

+: 70/53

Finsiher – Bis and ABs (No Measure)

4 Rounds

15 BB Curls

20 Russian Twists

20 Bicycles

20 Body Saw

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CrossFit East River – WOD

Skills – 30 for :30 (Checkmark)

EMOM for 30m (:30s work / :30s rest)

1) DU / CC Practice

2) Strict Pull-ups – can weight

3) HSPU / KB/DB Strict Press

4) Row / Bike / Run choice – (Full Minute)

5) Hollow Hold
– A good day to work on skills.

– Athletes should pick a rope version they are working on and a HSPU variation they wish to get stronger at.

Row: 250/200

Run: 200

Bike: 12/9

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