Today's WOD

Your workout of the day!

WOD – Wed, Mar 20

March 20, 2024

CrossFit East River – WOD

Clean Complex (Every 2:30 x 4 sets

4 Power Cleans
4 Hang Power Cleans
4 Alt. Front-Racked Reverse Lunges
(2/side for lunges)

Start light & build to something strong & technical by the final set)

Strength Notes:

– This complex is very long and will require some lighter loads to start.

– All reps should be unbroken without putting down the bar.

– This will work the ability to cycle the bar for high reps.

“Change of Perspective” (AMRAP – Rounds and Reps)

7 Rounds: *picking up where you left off

(90 sec ON, 30 sec OFF)

10 Line facing burpees

10 Ukraine KBS @ (70/53)

10 Wall balls

– 7th round/knockout round work all the way to the 2 minute mark
Intent – Higher based broken AMRAP

Target – The goal of this workout is to move at a faster pace than you would without the rest breaks. There should be no major bottlenecks in this workout and the rest breaks should allow members to stay unbroken for most of the workout.

Feel – High intensity

Flow – Work for 90 seconds then rest for 30 seconds, picking up where you left off.

WOD – Tue, Mar 19

March 19, 2024

CrossFit East River – WOD

Bench Press (Every :90s: Alternating for 4 full sets (A+B)

A) 4 Barbell Bench Presses (2111 tempo)
B) Max Strict Pull-Ups (-1-2 reps)

*increase load each set ending near a 4RM for the day but stick true to tempo
)

Strength Notes:

– We are working on some tempo bench press this week at heavy loads to remove some of the overhead pressing from the week.

– The tempo calls for a 2 second negative, 1 second pause in the bottom, 1 second press and 1 second pause at the top.

“Tabasco” (AMRAP – Rounds and Reps)

AMRAP 12

80 Double-Unders /80 Single Unders

30/24 cal Row

Alt. to rowing:

– 25/20 Bike

– 400m Run
Intent – Cardiovascular endurance.

Target – We are looking for a sustainable pace on both movements today. The double unders will be unbroken for more advanced members which will require them to pace well on the rower. Those that break the double unders intentionally may be able to hold a slightly faster pace on the rower.

Feel – Steady aerobic endurance.

Flow – The partner version calls for both partners working at the same time, only switching when both partners are done.

WOD – Mon, Mar 18

March 18, 2024

CrossFit East River – WOD

Back Squat (Box Squats

E 2:30 x 5 Sets
5 @ 70%
5 @ 80%
3 @ 85%
Max reps @ 90% (-1 reps in the tank)

AMRAP (-1) @ 90% 1RM
Start with 5-10% under current or estimated 1RM to ensure all %’s are hit successfully & with ease.
)

– We are modifying back squats to box squats to adjust for the open while still continuing a squat progression

– The set of 5 and 3 should be sub maximal here.

– The AMRAP set is the main focus of this session and should be at a heavy load.

“Compression” (Time)

6 Rounds:

5 Deadlifts

10 Box Jump Overs

15 AbMat Sit-Ups

s: 135/95

x: 185/125

Time Cap: 10 minutes
Intent – Hinging and core endurance.

Target – The deadlift loading should be at a weight that can be done unbroken for most sets. The combination of deadlifts and box jump overs will fatigue the hips and affect each other greatly, so try to stay relaxed and smooth on the box jump overs. Keep a sustained pace on the abmat sit ups to recover.

Feel – High speed.

Flow – The partner version of this workout calls for one athlete to be working on the bike while the other works through 1 round. They will switch every time a round is completed.

WOD – Fri, Mar 15

March 15, 2024

CrossFit East River – WOD

“Cruise” (AMRAP – Rounds and Reps)

22 minute AMRAP for quality

30 sec plank on elbows

20 BW Walking lunge steps

15/12 cal Row

10 KBS – Ukraine (53/35)

30 sec Reverse Plank

20 BW Lateral Box Step-up an overs

15/12 cal Row

10 KBS – America (53/35)
Reverse Plank

WOD – Thu, Mar 14

March 14, 2024

CrossFit East River – WOD

“Work: Rest” (AMRAP – Rounds and Reps)

AMRAP 20 minutes: Partner Workout

Alternate full movements

24 Air Squats

12 DB Power Snatches – Alt. (50/35)

9 TTB
Intent – Fast paced partner workout.

Target – We are looking for members to push the pace today because they are alternating full movements. All of these movements should stay unbroken for as long as possible, with some needing to break the TTB in later rounds. The rest breaks should be long enough to recover and transition to the next movement.

Feel – High intensity back and forth

Flow – Alternate full movements with a partner.

WOD – Wed, Mar 13

March 13, 2024

CrossFit East River – WOD

Power Clean (Every 90 seconds (3 sets):

1 Power Clean +
1 Hang Power Cleans (65%-75%)

*around Start at 65-75% 1RM PC, working speed
)

Strength Notes:

– We are working on speed in power cleans today before leading into the open workout this week.

– There should be minimal building on these sets and members should stay within the % range.

– The volume is deliberately low so spend some time going over technique before starting.

“Sprinty” (AMRAP – Reps)

On a 18 minute clock:

EMOM x 6

Min 1 – 40 sec row cals (:20s Rest)

Min 2 – 20 sec max rep hang squat cleans (:40s Rest)

EMOM x 6

Min 1 – 40 sec row cals (:20s Rest)

Min 2- 20 sec max rep thrusters (:40s Rest)

EMOM x 6

Min 1- 40 sec row cals (:20s Rest)

Min 2- 20 sec max rep power cleans (:40s Rest)

s: 95/65

x: 135/95
Intent – Fast paced barbell movements.

Target – We are looking for a sustainable but fast effort on the rower in each set. The rowing is meant to pre-fatigue before the barbell movement so don’t push too hard there or else this workout will become very hard very quickly. The goal is to just be out of breath when reaching the bar. The barbell movements should be at a weight that advanced members can try to keep unbroken while most will need to shoot for 2 sets. We don’t want anyone resting for the majority of the 20 seconds. If they have to break more than once, have them scale.

Feel – Steady cardio into high intensity barbell.

Flow – Stagger half the class to start on the row and half on the barbell as needed to share space.

WOD – Tue, Mar 12

March 12, 2024

CrossFit East River – WOD

Strength (AMRAP – Reps)

8 min AMRAP for Quality: 4-8 attempts.

(Attempt every 1-2mins)

1 Strict Ring Muscle Up Negative

*Advanced

A) Strict RMU

B) Negative Elevator Strict Ring Muscle Up

*Scaled:

C) 1-2 False Grip Lean Away Pull-Up

D) 1-2 Negative Body Lever on Rings

*Perform as many reps in a 10-minute window with as much quality and focus on good strength & positions as possible.
A) Strict Ring Muscle Up

B) Negative Elevator Ring Muscle Up

C) False Grip Lean Away Pull-Ups on Rings

D) Negative Body Lever

“Five Alarm” (Time)

4 Rounds for Time:

Run 400 meters

15 Burpees tp 6″ Target

15 Toes to Bars / Knee raisees

Scale run to 300m if need

Time Cap: 20 minutes
Intent – High intensity cardio and gymnastics.

Target – The runs should be sustainable across all 4 rounds. Try to keep the pace steady on

burpees to keep the heart rate under control going into the TTB. The TTB will be the main

bottleneck for most people and will require some planned breaks. We are looking for

members to be able to maintain sets of 5 throughout at minimum.

Feel – Steady breathing.

WOD – Mon, Mar 11

March 11, 2024

CrossFit East River – WOD

Overhead Squat (4 Sets Every 2:30

1 Snatch Balance
+
3 Overhead Squats
)

Rest as needed

*4 Complexes working up to an 8/10 RPE for the day. Start light.

– Speed/Tech focus, keep it sharp & technical

“Climb” (AMRAP – Rounds and Reps)

8 minute AMRAP ascending ladder:

3, 3, 3 , 6, 6, 6, 9, 9, 9, 12, 12, 12, etc.

Overhead Squat

*30 double unders after each round

S: 65/45

X: 95/65
Intent – Barbell cycling practice.

Target – The barbell weight should allow for members to stay unbroken through the sets of 6 and even into some 9s. The double under volume will add up quickly so more novice members may need to think about breaking them early.

Feel – High intensity with some grip endurance.

Flow – The reps on the power snatch increase every 3rd set. The double unders stay the same throughout.

WOD – Sat, Mar 9

March 9, 2024

CrossFit East River – WOD

CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps)

As many rounds and reps as possible in 20 minutes of:

300-meter row*

10 deadlifts

50 double-unders

F: 125lb

M: 185lb

*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 16-54) click here

WOD – Fri, Mar8

March 8, 2024

CrossFit East River – WOD

Bagels or Pizza (Time)

1000/800m Row

60 Air Squats

30 V-ups

750/600m Row

50 KBS – American

25 Knee Tucks

500/400m Row

40 HRPush-ups

20 Sit-ups
Pre-Open Athletes should stay light and move smooth and consistently.

Today's WOD

CrossFit East River – WOD

Clean Complex (Every 2:30 x 4 sets 4 Power Cleans 4 Hang Power Cleans 4 Alt. Front-Racked Reverse Lunges (*2/side for lunges) *Start light & build to something strong & technical by the final set)

“Change of Perspective” (AMRAP – Rounds and Reps)

CrossFit East River – WOD

Bench Press (Every :90s: Alternating for 4 full sets (A+B) A) 4 Barbell Bench Presses (2111 tempo) B) Max Strict Pull-Ups (-1-2 reps) *increase load each set ending near a 4RM for the day but stick true to tempo )

“Tabasco” (AMRAP – Rounds and Reps)

CrossFit East River – WOD

Back Squat (Box Squats E 2:30 x 5 Sets 5 @ 70% 5 @ 80% 3 @ 85% Max reps @ 90% (-1 reps in the tank) *AMRAP (-1) @ 90% 1RM *Start with 5-10% under current or estimated 1RM to ensure all %’s are hit successfully & with ease. )

“Compression” (Time)

CrossFit East River – WOD

“Cruise” (AMRAP – Rounds and Reps)

CrossFit East River – WOD

“Work: Rest” (AMRAP – Rounds and Reps)

CrossFit East River – WOD

Power Clean (Every 90 seconds (3 sets): 1 Power Clean + 1 Hang Power Cleans (65%-75%) *around Start at 65-75% 1RM PC, working speed )

“Sprinty” (AMRAP – Reps)

CrossFit East River – WOD

Strength (AMRAP – Reps)

“Five Alarm” (Time)

CrossFit East River – WOD

Overhead Squat (4 Sets Every 2:30 1 Snatch Balance + 3 Overhead Squats )

“Climb” (AMRAP – Rounds and Reps)

CrossFit East River – WOD

CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps)

CrossFit East River – WOD

Bagels or Pizza (Time)

Clean Complex (Every 2:30 x 4 sets

4 Power Cleans
4 Hang Power Cleans
4 Alt. Front-Racked Reverse Lunges
(2/side for lunges)

Start light & build to something strong & technical by the final set)

Bench Press (Every :90s: Alternating for 4 full sets (A+B)

A) 4 Barbell Bench Presses (2111 tempo)
B) Max Strict Pull-Ups (-1-2 reps)

*increase load each set ending near a 4RM for the day but stick true to tempo
)

Back Squat (Box Squats

E 2:30 x 5 Sets
5 @ 70%
5 @ 80%
3 @ 85%
Max reps @ 90% (-1 reps in the tank)

AMRAP (-1) @ 90% 1RM
Start with 5-10% under current or estimated 1RM to ensure all %’s are hit successfully & with ease.
)

Power Clean (Every 90 seconds (3 sets):

1 Power Clean +
1 Hang Power Cleans (65%-75%)

*around Start at 65-75% 1RM PC, working speed
)

Overhead Squat (4 Sets Every 2:30

1 Snatch Balance
+
3 Overhead Squats
)