Today's WOD

CrossFit East River – WOD

Strength (Weight)

Every 90 seconds x 4 rounds

m1: 6 Front Squats (from the floor)

m2: Lean away strict pull-ups / Banded

– Front Squat: Start around 60% 1RM; then build each set to a heavy 6 for the day leaving 5-10# in the tank

– Strict Lean Away Pull-Ups: AMRAP (-1), Target of 4-6 reps each set
Lean away strict pull-ups – video

– The front squats today are building across sets.

– The starting weight should be RPE 7 at most and the final weight should be around RPE 9 leaving some in the tank.

– The strict lean away pull ups should be done with good control keeping a hollow body shape throughout.

“Midline Madness” (AMRAP – Reps)

Every 2 minutes x 5 sets

(:90s ON / :30s OFF)

10 Burpees over Bar

Max rep thrusters in remaining time

–Rest :30–

Sets 1+2 @ 95/65

Sets 3+4 @ 115/80

Set 5 @ 135/95
Intent – Squat endurance under aerobic fatigue.

Flow – Work for 90 seconds and rest for 30 seconds. Switch weights during that 30 second window.

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CrossFit East River – WOD

AB Opener (Time)

For time/ quality:

30 V-Ups

40 Arch Body Rocks

50 Abmat Sit-Ups

“Deuces are Wild” (AMRAP – Rounds and Reps)

AMRAP 22

400 meters run

50 DU / 75 Singles

Plank for 1 minute – Forearms

20 Suitcase Dumbbell Box Step Ups @ 50/35 lbs

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CrossFit East River – WOD

Power Clean (EMOM: Increasing every 3 Rounds

3 rounds / mins
5 Power Cleans @ 65-70%

3 rounds / mins
3 Power Cleans @ 75-80%

3 rounds / mins
1 Power Clean @ 85+%

– As it builds we want members to try to stay TNG on the 3s if they can.
)

– The final 3 minutes will allow for some heavier singles. This is not a max out day, but if someone is feeling good they can build on the 85%.

“Baker’s Dozen” (Time)

4 Rounds for Time:

13 Burpees

13 Chest-to-Bar / Pull-Ups // volume scale 8

13 Deadlifts @ 225/155 lbs

Time Cap: 12
Intent – Gymnastics and hinging density.

Target – The CTB and Deadlifts may need to be broken up depending on the athlete. If they need to break more than twice in the early sets they should scale.

Feel – High speed and intensity.

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CrossFit East River – WOD

“Pump It Up” (Time)

For Time:

40/32 cal Row // Scale: 32/24

10 Hand Release Push-Ups // 8

10 AbMat Sit-Ups

40/32 cal Row // Scale: 32/24

20 Hand Release Push-Ups // 16

20 AbMat Sit-Ups

40/32 cal Row // Scale: 32/24

30 Hand Release Push-Ups // 24

30 AbMat Sit-Ups

40/32 cal Row // Scale: 32/24

40 Hand Release Push-Ups // 32

40 AbMat Sit-Ups

40/32 cal Row // Scale: 32/24

Time Cap: 25 minutes
Met-Con Notes:

Intent – Low skill muscle endurance under aerobic fatigue. The total volume should allow for a steady pace throughout.

Feel – Sustained Intensity

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CrossFit East River – WOD

Back Squat (End of cycle – Heavy Double – 2RM

Every 2:30 x 6
6 @ 55%
4 @ 65%
2 @ 75%
Reminder of build up as 2s
2 @ 85+
2 @ 90+
2 @ 93+
)

“Quad City” (AMRAP – Rounds and Reps)

AMRAP 11

2 Bar Muscle-Ups / Burpee Pull-ups

4 Hang Squat Cleans

8 Front-Racked Barbell Lunges Alt. (4/4)

s: 75/55

x: 115/80
Intent – Barbell cycling and gymnastics. The goal is for members to work on unbroken sets because the rep scheme is smaller.

Target – We don’t want the BMU to become a major bottleneck today. The weight on the bar should be moderately heavy but should allow for members to start unbroken. They may need to plan a break between the squat cleans and lunges.

Feel – Sustained intensity.

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CrossFit East River – WOD

“Fast and Furious” (AMRAP – Rounds and Reps)

AMRAP 20 minutes: Partner workout**

20 Dual Dumbbell Shoulder to Overheads

15 Box Jump Overs

10 Single Dumbbell Box Step Ups

x: 50/35

*Partners alternate movements (not partitioned)

*The partner not working on the amrap MUST to complete Row cals in order to ‘tag in’. 7/5
Intent – Fast paced shoulder and leg endurance. Each movement will add either shoulder or leg fatigue and the row will cause a spike in the heart rate before working on the next movement.

Flow – 1 Partner is working on 1 movement while the other partner rows. Once they are both done they switch and move to the next movement.

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CrossFit East River – WOD

EMOM (AMRAP – Reps)

For 3 rounds, spend 30 seconds on each movement, trying to accumulate as many points as possible:

(:30s ON / :30s OFF)

m1) Ukraine Kettlebell Swing for

m2) Body Saw

m3) Strict chin-ups / ring rows

m4) Goblet Squat for reps

m5) Rest full Minute
*No weight designation. Aim to move unbroken.

*KB Goblet Squats or Medball/Sandbag – Any Odd Object you have for last movement.

*Each movement should be done for max reps within the 30 second window before resting :30 and moving to the next.

“Walk It Out” (AMRAP – Rounds and Reps)

3 sets, picking up where you left off

4 min AMRAP / 1 min REST:

4 wall walks / 3 as far as you can go / Inch worms

8 KB goblet lunge steps (53/35) (4 per leg)

32 double unders / singles same
Intent – Fast paced shoulder endurance. We want members to push the pace in each interval knowing that there will be rest built in. We expect the wall walks to start to be a bottleneck for less advanced members.

Flow – Work for 4 minutes then rest for 1 minute x 4 sets. Pick up where you left off on each set.

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CrossFit East River – WOD

“Palindrome” (Time)

For time:

Buy in:

20 Box Jumps

—

40/32-30/24-20/16-10/8 Calorie row

10-20-30-40 Burpee to 6″ in target

—

Cash-out:

20 Box Jumps

Cap: 25 minutes
Feel – Sustained intensity aerobic endurance.

Target: Find a pace that is sustainable on both the row and burpees

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CrossFit East River – WOD

Clean Deadlift (Within 15 minutes:
1 Clean Deadlift @ Max Load
*Build to a tough/technical single for the day in 15 minutes.

Recommended Strength Build up: (Can E2:30)
3 reps @ 50-60%
3 reps @ 60-70%
2 reps @ 75-80%
Build in singles from 80% – heavy single)

Strength Notes:

– We are building to a tough single on clean deadlifts today. This will be lighter than your regular deadlift due to hip positioning. Athletes should focus on pulling the same way they pull for their cleans.

– The single should be heavy but should still be technical, we do not want to have any breakdown on the midline or bracing during the pull.

– The suggested build up can be included in the 15 minute time window.

“Bars” (Time)

For Time:

20 Toes to Bars / 15 Knee raises / tucks

30 Hang Power Cleans @ 135/95 lbs

20 Toes to Bars / 15 knee raises / tucks

30 Front Squats @ 135/95 lbs

20 Toes to Bars / 15 Knee raises / tucks

s: 95/65

x: 135/95

+: 155/105

Time Cap: 10 minutes
Intent – Grip and barbell cycling. The barbell is meant to be at a slightly heavier weight. The TTB sets are meant to be big enough to force breaks for everyone.

Feel – High intensity.

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CrossFit East River – WOD

Bench Press (Every minute for 10 minutes (10 rounds):

3 Barbell Bench Presses @ 55-65%

*1 sec pause on chest
*Should be fast & explosive)

– The bench press should be at a light load that allows for a high focus on speed and explosiveness.

– Members should not be reaching near failure on any of these sets even in the EMOM format.

“Berry” (Time)

For Time:

Run 800

Row 1000/800 meters

Run 800

Rain Option:

100 DU / 100 Singles

25 Burpees

1000/800m row

25 Burpees

100 DU / Singles

Time Cap: 14 minutes
Intent – We are working on longer aerobic endurance today in running and rowing. Members should be able to hold a sustained pace across the entire workout.

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