Today's WOD

CrossFit East River – WOD

Back Rack Lunge (E :90 x 5 Sets
5 x 10 steps (5/5)
%: 60-70-75-75-75)

Build to sets @75% of you 5RM Lunge test from last Wednesday.

If no measure, build to 3 moderate/heavy sets that allow for an upright posture, tight core, and good pressure in the front and back feet with minimal compensations.

Lunge Most the way (Time)

200m Run

10 DB Farmers’s Lunge FWD Steps

200m run

10 DB Front Racked Lunge Steps

200m run

10 DB Thrusters

200m run

Cap: 13

x: 50/35
Intent – Work on running under leg fatigue. The lunges and thrusters will cause the legs to get tired and members will have to try to keep maintaining and pushing the pace on the shuttle runs.

Target – We want the DB weights to be something members can complete all 3 movements with only 1-2 breaks on each.

Feel – High intensity.

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CrossFit East River – WOD

“MJ” (AMRAP – Rounds and Reps)

23 minute AMRAP with a partner:

P1: 400m run

P2: 2 rounds of Cindy:

Cindy

5 pull ups

10 push ups

15 air squats

Scaled:

Cindy: 5 banded strict pull ups

10 push ups to abmat

15 air squats
Intent – Murph prep. We are looking to start to train higher volumes of pull ups, push ups and air squats paired with running.

Target – Top scores: 6 rounds. Minimum goals: 4 rounds. The goal is to have both partners finish their portion at a similar time. Advanced members will be able to finish the 2 rounds of Cindy faster than their partner can run and will get some rest. But ensure that all members are able to complete Cindy right around when their partner finishes running to ensure there aren’t any long breaks or transitions.

Feel – Longer sustained output.

Flow – Partner 1 runs while Partner 2 performs 2 rounds. Once both partners have finished they will switch stations.

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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

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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.

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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

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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.

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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.

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.

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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.

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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.

Flow – There is a 5 minute time cap on each portion. 2 separate scores for each workout.

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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.

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