Today's WOD

Your workout of the day!

WOD – Mon, Apr 1

April 1, 2024

CrossFit East River – WOD

Back Squat (Back Squat
E 2:30 x 6
Set 1 – 4-6 reps @ 55-65%
Set 2 – 3 reps @ 70%
Set 3 – 3 reps @ 73%
Set 4 – 3 reps @ 83%
Set 5 – 3 reps @ 87%

Set 6 – Max reps @ 93%
*AMRAP (-1) for last set)

– This is a continuation of our back squat cycle.

– The back squats should be heavy this week.

– The final set is an AMRAP(-1) meaning members should stop 1 rep short of failure.

“Balled Up” (AMRAP – Rounds and Reps)

9 min ascending ladder:

5-10-15-20-25 etc

Wall balls

V-up / tucks
Intent – This is a classic CrossFit couplet designed to work on higher volumes of two movements that should not affect each other much. Members should start at a fast pace due to the smaller sets and settle in once sets get larger.

Target – Members should be able to push to hold bigger sets throughout knowing it is a shorter workout.

WOD – Sat, Mar 30

March 30, 2024

CrossFit East River – WOD

“Fusion/Fission” (Time)

For time:: (*scored as cumulative time)

0 – 10 mins

80 synchro burpees over DBs / Scale to 60

– every 2 min, starting at min 0, each partner performs 8 DB Snatches (50/35)

—Rest in remaining—

12 – 22 mins

Max Row als

– every 2 min, starting at 0,

each partner performs 4 Single DB Devil’s Press

—Rest in remaining—

24 – 36 mins

200-400-200 (Relay Style)

200m (tag out)

400m (tag out)

200m (tag out)

Cap 36

WOD – Fri, Mar 29

March 29, 2024

CrossFit East River – WOD

Thruster (Every 2min x 4 sets
Build to a 3 RM

Set 1 – 5 reps
Set 2 – 4 reps
Set 3 – 3 reps
Set 3 – 3 Reps

from the floor
build each set to a 3RM for the day)

– This week we are working up quickly on the thruster to a tough set.

– We are taking the lift from the floor.

– Once the lift is off the floor the remainder of the thrusters should be unbroken.

“Bound to Hinge (Time)

8 Rounds for Time:

28 Double-Unders

8 V-Ups

4 Deadlifts

Time Cap: 12 minutes

*perform deadlifts @ 3 RM thruster load
Intent – Hinging endurance

Target – The goal of this workout is to start unbroken through the first few rounds. Advanced members may be able to stay unbroken through the full workout and should work on their transition speed. We want a fast pace so if someone is tripping often on double unders they should scale.

Feel – High intensity with muscular endurance in the low back and core.

WOD – Thu, Mar 28

March 28, 2024

CrossFit East River – WOD

“Share the Load” (AMRAP – Rounds and Reps)

Partner workout: 28 min AMRAP

2 rounds EACH

P1: 20/16 cal row

P2: 10 Push-ups & 100′ DBL DB Farmers Carry (50/35)

Switch for 2 rnds

Then

20 Synchro V-ups / Tucks

Repeat at top with the Row.

Switch after completing 2 rnds
Intent – Cardiovascular conditioning

Target – Partners will be working at the same time through this workout. After each partner has done 2 rounds on each station they will move to V-up performed together.

Flow – P1 and P2 will both work on the row and carry at the same time. Once both are done they will switch. Once they have both done each station twice they will move to the v-ups.

Repeat through the 20 minutes.

WOD – Wed, Mar 27

March 27, 2024

CrossFit East River – WOD

Clean (A1) Every 90 sec x 3 sets

8 Burpee over Bar +
5 Power Cleans @ (70-75% 1RM)
—————–
A2) Every 90 sec x 3 sets

8 Burpee over Bar +
2 Squat Cleans at same load)

– This strength session adds some metabolic fatigue before lifting.

– This will help translate over to workouts with heavy barbell cycling.

– Try to keep the transition from burpee to barbell short to get the feel of lifting while out of breath.

“Snake” (AMRAP – Rounds and Reps)

ARMAP 14min

4 Box Jumps

6 DBL DB Power Cleans (50/35s)

8 DBL DB Front Rack Lunge Steps (50/35s)

10 Chest-to-Bar Pull-Ups

Rest for 1 minute

10 Chest-to-Bar Pull-Ups

8 DBL DB Front Rack Lunge Steps (50/35s)

6 DBL DB Power Cleans (50/35s)

4 Box Jumps

Rest for 1 minute

Repeat from the top
DB cycling and gymnastics

Target – The sets on the DB movements should be small enough to start unbroken, but grip may become a factor forcing members to plan smart breaks on all movements. The CTB should be done in roughly 3 sets or less in order to avoid anyone standing at the bar for too long. The 1 minute rest should be just enough to recover the grip slightly but will not be enough to fully recover for the next set.

Feel – High intensity and grip endurance.

Flow – Rest 1:00 after each set. The workout is performed in a continuous snake pattern meaning the order of movements in each set is reversed. Lunges are in place.

WOD – Tue, Mar 26

March 26, 2024

CrossFit East River – WOD

“Run Press Run” (Time)

For Time:

800m Run

40 Hand Release Push-Ups

800m Run

30 Kipping Handstand Push-Ups

800m Run

20 Strict Handstand Push-Ups

800m Run

10 Wall Facing Handstand Push-Ups

Time Cap: 28 minutes

*if strict hspu take longer than 3 minutes, finish with kipping

*if you have to kip the strict hspu, perform 3 wall walks in place of strict hspu
Intent – Pressing endurance

Target – The 800m runs should all be at a consistent pace. The runs should be long enough to allow for some recovery in the shoulders and let members push each set on the gymnastics. That being said, the pressing variations become increasingly complex and will force members to break more often and may lead to some strength bottlenecks.

Feel – Upper body pressing fatigue.

WOD – Mon, Mar 25

March 25, 2024

CrossFit East River – WOD

Snatch Pull (Every 1:30s x 3
3 Snatch Pulls @ 105%

*Reset between each
)

– The snatch pulls today should be at a heavy load relative to 1RM snatch.

– Afterward we are dropping in weight to work on the positions of the snatch.

Snatch Complex (Every 30 seconds x 8 Sets

Squat Snatch + OHS @ 60-70%

*working speed/positions today)

“Crazy Eights” (AMRAP – Rounds and Reps)

AMRAP 8

8 Toes to Bars / 5 TTB

8 DB Snatch – alt.

s: 35/20

x: 50/35
Intent – Gymnastics and BB Cycling

Target – This AMRAP is meant to allow most members who are proficient in TTB start at a fast pace. The weight should be light enough that members can perform unbroken reps. This pairing will cause a lot of grip fatigue.

Feel – Grip fatigue.

WOD – Sat, Mar 23

March 23, 2024

CrossFit East River – WOD

“Hidden Gem” (Time)

For time: With a partner, splitting work however

50/40 cal row

75 toes to bar / V-ups

50/40 cal row

50 CTB / Pull-ups

50/40 cal row

25 ring muscle ups / Burpee Pullups

50/40 cal row
Intent – Partner Chipper

Target – Partners should plan how to attack each movement here as they are all in high volume chunks. They can switch any time which will allow them both to find sustainable sets across all movements. As the gymnastics become more complex we expect members to need to slow down and perform smaller chunks of work and switch more often. The Ring muscle ups will be a major bottleneck for some teams. Expect that some get capped trying to finish the rings.

Feel – Cardio and pulling endurance.

Flow – Partners can switch at any time.

WOD – Fri, Mar 22

March 22, 2024

CrossFit East River – WOD

Deadlift (Within 10 minutes:
2 Hand Release Deadlifts @ Max Load

*Build to a tough/technical double for the day with hand release at the bottom of each rep in 10 minutes)

Deadlift (C.Strength Part 2
Every minute for 4 minutes (4 rounds):

3 Deadlifts @ 70%

*@ 70% of tough double from part A. TnG Allowed. Does not need to be hand release)

“All in the Hips” (Time)

For time:

50 Thrusters

s: 65/45

x: 95/65

cap 7 minutes

– at the top of each minute, starting at minute 0 perform 5 power cleans.
Intent – High intensity barbell cycling.

Target – The weight on the bar should be something that everyone can cycle the power snatches unbroken to start. Members should be comfortable moving this load for high volume otherwise they will fall into only getting a few reps in each round.

Feel – High intensity

Flow – At the start of each minute including the start of the workout perform 5 power snatch.

WOD – Thu, Mar 21

March 21, 2024

CrossFit East River – WOD

“Double Dale” (AMRAP – Rounds and Reps)

As Many Rounds and Reps as possible in 20 minutes:

Run 400 meters

2 Rope Climbs / 12 Ring Rows
Intent – Rope climb endurance.

Target – The runs should be used as a recovery for the next set of rope climbs. The goal is to have the number of rope climbs be sustainable across the full workout and not lead to any major rest breaks. The later sets will take longer, but if anyone is resting more than 1 minute between reps of rope climbs they should scale the volume.

Feel – Grip and pulling endurance.

Flow – The partner version calls for the runs to be performed together and the rope climbs to be alternated. Because they are alternating members should try to use their partner’s work as their rest and keep the pace up.

Flextra Credit (No Measure)

(3 rounds): Supersets

20 Banded Bicep Curls

20 Banded Overhead Tricep Extensions

Today's WOD

CrossFit East River – WOD

Back Squat (Back Squat E 2:30 x 6 Set 1 – 4-6 reps @ 55-65% Set 2 – 3 reps @ 70% Set 3 – 3 reps @ 73% Set 4 – 3 reps @ 83% Set 5 – 3 reps @ 87% Set 6 – Max reps @ 93% *AMRAP (-1) for last set)

“Balled Up” (AMRAP – Rounds and Reps)

CrossFit East River – WOD

“Fusion/Fission” (Time)

CrossFit East River – WOD

Thruster (Every 2min x 4 sets Build to a 3 RM Set 1 – 5 reps Set 2 – 4 reps Set 3 – 3 reps Set 3 – 3 Reps *from the floor *build each set to a 3RM for the day)

“Bound to Hinge (Time)

CrossFit East River – WOD

“Share the Load” (AMRAP – Rounds and Reps)

CrossFit East River – WOD

Clean (A1) Every 90 sec x 3 sets 8 Burpee over Bar + 5 Power Cleans @ (70-75% 1RM) —————– A2) Every 90 sec x 3 sets 8 Burpee over Bar + 2 Squat Cleans at same load)

“Snake” (AMRAP – Rounds and Reps)

CrossFit East River – WOD

“Run Press Run” (Time)

CrossFit East River – WOD

Snatch Pull (Every 1:30s x 3 3 Snatch Pulls @ 105% *Reset between each )

Snatch Complex (Every 30 seconds x 8 Sets Squat Snatch + OHS @ 60-70% *working speed/positions today)

“Crazy Eights” (AMRAP – Rounds and Reps)

CrossFit East River – WOD

“Hidden Gem” (Time)

CrossFit East River – WOD

Deadlift (Within 10 minutes: 2 Hand Release Deadlifts @ Max Load *Build to a tough/technical double for the day with hand release at the bottom of each rep in 10 minutes)

Deadlift (C.Strength Part 2 Every minute for 4 minutes (4 rounds): 3 Deadlifts @ 70% *@ 70% of tough double from part A. TnG Allowed. Does not need to be hand release)

“All in the Hips” (Time)

CrossFit East River – WOD

“Double Dale” (AMRAP – Rounds and Reps)

Flextra Credit (No Measure)

Back Squat (Back Squat
E 2:30 x 6
Set 1 – 4-6 reps @ 55-65%
Set 2 – 3 reps @ 70%
Set 3 – 3 reps @ 73%
Set 4 – 3 reps @ 83%
Set 5 – 3 reps @ 87%

Set 6 – Max reps @ 93%
*AMRAP (-1) for last set)

Thruster (Every 2min x 4 sets
Build to a 3 RM

Set 1 – 5 reps
Set 2 – 4 reps
Set 3 – 3 reps
Set 3 – 3 Reps

from the floor
build each set to a 3RM for the day)

Clean (A1) Every 90 sec x 3 sets

8 Burpee over Bar +
5 Power Cleans @ (70-75% 1RM)
—————–
A2) Every 90 sec x 3 sets

8 Burpee over Bar +
2 Squat Cleans at same load)

Snatch Pull (Every 1:30s x 3
3 Snatch Pulls @ 105%

*Reset between each
)

Snatch Complex (Every 30 seconds x 8 Sets

Squat Snatch + OHS @ 60-70%

*working speed/positions today)

Deadlift (Within 10 minutes:
2 Hand Release Deadlifts @ Max Load

*Build to a tough/technical double for the day with hand release at the bottom of each rep in 10 minutes)

Deadlift (C.Strength Part 2
Every minute for 4 minutes (4 rounds):

3 Deadlifts @ 70%

*@ 70% of tough double from part A. TnG Allowed. Does not need to be hand release)