Your workout of the day!
2 ROUNDS FOR TIME
2k Row
100 Wall Balls (20/14)
100 Burpees
*Partners alternate 500m at a time on row. Reps of Wall Ball and Burpees can be split in any manner, one works while one rests.
4 SETS
10 DB Bench Press
8 Ring Rows (Feet Elevated)
1:00 Side Plank each side
-Rest 1:00-
5 ROUNDS FOR TIME
10 Right Arm Hang DB Snatch (50/35)|(35/20)
30 Double Unders
10 Left Arm Hang DB Snatch
30 Double Unders
Build up to a heavy 5
EMOM x 14 MINUTES
7 Empty Bar Front Squats – Rx+ OHS 75/55
7 Pullups – Rx+ C2B Pull-ups
Perfect score is 14 if all minutes completed in full.
4 SETS
AMRAP x 4 MINUTES
3 Power Clean Rx (135/95) – Rx+ (205/145)
6 T2B
9 Push-ups
-Rest 1:00 between sets-
COOL DOWN
5:00 of Flow Stretching
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
OPTIONAL FINISHER
10 Rounds (with a partner)
:30on/:30off
Any Machine for Max Cals
While 1 partner works, the other rests.
You and a partner will complete 3.5 workouts to see who the fittest duo at CrossFit East River is.
Rx and Scaled divisions. Any gender combination partner team allowed. If you’ve never done a CrossFit competition for you THIS IS FOR YOU. You’ll be surrounded by friends, with familiar equipment, on your home turf. Careful, you might get addicted!
The cost is $40 for each partnership, register here through WODIFY Live.
Saturday, December 15th, athlete briefing at 10am, first WODs at 1030am.
Don’t forget to join us later for our holiday party at Drop-off Service on Avenue A starting at 7pm. It sounds like a perfect day to us!
Workout #1a and #1b
In 12 minutes:
2000m row and 1RM Snatch and 1RM Clean and Jerk.
Score for 1a is the 2000m row time. Either or both partners may perform the row.
Score for 1b is the sum of both partners weights lifted. Only 1 partner may post a snatch weight and only one partner may post a clean and jerk weight. Power snatch/cleans are acceptable.
Workout #2
50-40-30-20-10
Dumbbell Snatches (50/35 – 35/20)
Wallballs (20/14 – 14/9)
Toes to bar / Kness to 90*
Score for 2 is time. Only one partner works out at a time. Divide the work anyhow.
Workout #3
600m burden run. Partner teams will run around the block with a sandbag. Either or both partners may carry the sandbag.
-Rx: 75lb (girl/girl) 100lb (mixed) 150lb (guy/guy)
-Scaled: 30lb (girl/girl) 75lb (mixed) 100lb (guy/guy)
Score for 3 is total time to run around the back.
This is a floater workout, can be performed anytime with judges present from 1030am to completion of event.
6 SETS
2:00 On / 2:00 Off
6 Power Snatch Rx (115/75) – Rx+ (165/105)
Max Calorie Row in remainder of 2:00
10 ROUNDS FOR TIME
14 Russian KB Swings Rx (53/35) – Rx+ (70/53)
8 Burpee Box Jump Overs (24″/20″)
2 Rope Climbs
FINISHER
EMOM x 10 MINUTES
Odd – 15 V-ups or Tuck-ups
Even – :45 Plank on Elbows
EXTENDED WARM-UP
5-5-5-5-5
Deadlifts
Build 30-50lbs past your workout weight
WORKOUT
FOR TIME
30-20-10
Deadlifts Rx (185/125) – Rx+(225/155)
60-40-20
Sit-ups
COOLDOWN
:30 Each Leg
Hip Flexor Lunge Stretch
Hip Flexor Lunge + Quad Stretch
Kneeling Hamstring + Calf Stretch
EMOM x 10 MINUTES
10/8 Calorie Row/Bike*
-Rest 2:00-
EMOM x 10 MINUTES
3 Hang Power Clean + 3 Hang Squat Cleans Rx (95/65)…. Rx+(135/95)
*At 60rpm, 10 cals will be complete in :50 every round
Only mark Rx/Rx+ if you completed all 20 rounds unbroken.
