Today's WOD

Your workout of the day!

WOD – Thu, Mar 7

March 7, 2024

CrossFit East River – WOD

“Divide and Work” (AMRAP – Rounds and Reps)

AMRAP 24 – Partner Workout

Partner A Holds DBs.

Rnd 1: Farmer’s Hold (50/35)

Rnd 2: Front Rack Hold (50/35)

While Partner B performs:

2 Rounds

2 Wall Walks

4 TTB

6 Sumo Deadlift High-Pulls

s: 45/35

x: 75/55

*Each round is worth 1. Completing 2 rounds of the AMRAP + 1 Wall Walk is a score of 2+1.
Intent: Tired gymnastics

Target – We want to re-introduce the Sumo Deadlift high-pull in the event it comes into the open. The Weight should be light to work on form and standards. The holds will make the wall walks and TTB more challenging. Athletes should try to go unbroken on the TTB if proficient.

Feel: New moves and skilled moves under fatigue.

Flow: The AMRAP controls the amount of time on each hold. Once the athlete completes one full round of the amrap the other partner will switch from farmer’s hold to front rack hold.

WOD – Wed, Mar 6

March 6, 2024

CrossFit East River – WOD

Front Rack Lunge (Every 2:30, x (3 sets):
10 Front-Racked Barbell Reverse Lunges

5/side not alternating each set

Increase load each set, starting set around 7/10, final set tough but good technique. No bounce of back knee, lower to floor w/ control)

Strength Notes:

– We are working on some unilateral strength today.

– Take the bar from the rack.

– Keep good control while lowering the back leg.

– Build on feel through each set.

“Challenger” (Time)

Every 2:30 min x 5 sets

10 wall balls

200m Run

*Score is slowest time

WOD – Tue, Mar 5

March 5, 2024

CrossFit East River – WOD

“Dumbbell it Down” (AMRAP – Reps)

3 Rounds of ALL Sations

(2 min ON , 1 min OFF)

Station 1:

20/16 cal row

Max DB bench press in remaining time

Station 2:

60 double unders / 90 SU

Max V-ups in remaining time

Station 3

20/16 cal row

Max DB devils press in remaining time

*Score is total reps of movements after the buy in

*Start a group at minute 1 to allow for limitations in space

*Performed as Station 1, station 2, station 3, repeated 3x
Met-Con Notes:

Intent – Accumulated reps with aerobic fatigue.

Target – We want the buy-ins to be done at a fast pace to be finished by the 1 minute mark. The goal is to accumulate the most reps possible on the DB movements and V-ups. Approach those movements at a fast pace, but know that members will need to pace the bench press in order to maintain across sets. Advanced members may be able to move through the double unders quickly and unbroken which may require them to pace out the V-ups a bit more.

Feel – High intensity cardio with upper body endurance.

Flow – Work for 2 minutes at each station then transition during the 1 minute rest. Stagger members to start on different stations as needed for equipment.

WOD – Mon, Mar 4

March 4, 2024

CrossFit East River – WOD

Back Squat (Every 3 minutes, for 9 minutes (3 sets):
5 reps @ 65%
5 reps @ 75%
Max reps @ 80%
AMRAP (-1) for last set

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

Strength Notes:

– We are starting a linear squat progression this week.

– The first two sets are 5 reps and the third set is an AMRAP(-1).

– The AMRAP(-1) means to perform the set to max unbroken reps stopping 1 rep shy of failure.

– If unsure of 1RM back squat, after members estimate and perform the 80% AMRAP today, you can use this formula to help them calculate a better % moving forward.

– 1 Rep Max Calc Formula – Weight x Reps x .0333 + Weight = Estimated 1RM”

“Catching Fire”

5 Rounds for Time:

8 Barbell Thrusters

10 Chest-to-Bar Pull-Ups

12 Box Jump Over

Time Cap: 13 minutes

s: 75/55

x: 115/80

“Catching Fire” (Time)

5 Rounds for Time:

8 Barbell Thrusters

10 Chest-to-Bar / Pull-Ups / RR

12 Box Jump Over

Time Cap: 13 minutes

s: 75/55

x: 115/80
Intent – Classic CrossFit Triplet

Target – This workout will be high volume in both the thrusters and CTB for most members. The weight on the bar should be moderately heavy but members should still be able to perform at least the first two sets unbroken. Most should plan to pace the CTB from the beginning to maintain small sets of 3-5 throughout.

Feel – High intensity

WOD – Sat, Mar 2

March 2, 2024

Announcements

No Pump Sesh until AFTER the Open 😢

-Will resume March 22nd

CrossFit East River – WOD

CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 35lb dumbbell

M: 50lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here

WOD – Fri, Mar 1

March 1, 2024

Announcements

No Pump Sesh until AFTER the Open 😢

-Will resume March 22nd

CrossFit East River – WOD

“Ghillie” (Checkmark)

5 rounds for quality

500/400m row smooth (5/10 rpe)

10 box jumps with step down

20 sec wall facing HS hold

20 Sit-ups

20 sec wall sit

Time cap: 24 mins.

*the idea is to have the body feeling good going into the weekend, ensure that athletes aren’t hammering*
Intent – Lower intensity movement.

Target – The goal today is to stay lower intensity going into the Open workout tomorrow. The isometric holds should naturally reduce the intensity enough that members can focus on recovery over pushing hard.

Feel – Moderate moving.

Flow – The HS hold and Plank are accumulated 20 seconds each and can be broken up.

Flextra Credit (Weight)

3 Sets

8-12 Wide Grip Barbell Curls

8-12 Dumbbell Skull Crushers

WOD – Thu, Feb 29

February 29, 2024

Announcements

🔗Slack – #Tracking-hacks

-get some nutrition hacks here!

🔗 Register for THE OPEN – TODAY!!

(CrossFit East River as YOUR gym)

No Pump Sesh until AFTER the Open 😢

-Will resume March 22nd

CrossFit East River – WOD

“30 for 30” (AMRAP – Rounds and Reps)

30 minute AMRAP with a Partner:

Partners Switch every :30s

100/80 cal Row

75 Wall balls

50 HR Push-ups

25 DB snatches – Alt (50/35)

*partners trade off 30 seconds of work, 30 seconds of rest on each movement
Met-Con Notes:

Intent – Short interval chipper.

Target – With mandated switches every 30 seconds we want members to be able to push the pace during the working intervals. Members will need to be efficient with how they switch to make sure they can accumulate as much work as possible. If members finish the snatch they should circle back to start the row again.

Feel – High intensity back and forth.

Flow – Partners switch every 30 seconds.

WOD – Wed, Feb 28

February 28, 2024

Announcements

🔗Slack – #Tracking-hacks

-get some nutrition hacks here!

🔗 Register for THE OPEN – TODAY!!

(CrossFit East River as YOUR gym)

No Pump Sesh until AFTER the Open 😢

-Will resume March 22nd

CrossFit East River – WOD

“Barbell Cycling Starter” (Checkmark)

EMOM x 7 minutes (1 round1):

(:20s ON / :40s OFF)

Max in set in :20 seconds of:

m1: Squat Clean and Jerks

m2: Toes to Bars / Knee raises

m3: Burpees over Bar

m4: Thrusters

m5: Toes to Bars / knee raises

m6: Clusters

m7: Burpees to 6″ target or high jump

s: 65/55

x: 95/65
Strength Notes:

– This is meant to be a quick EMOM to get touches on a variety of movements before the Open workout.

– The goal is to move through each at a fast pace during the 20 second window then resting for 40 seconds to transition to the next movement.

– The weight on the bar should allow for 1-2 touch and go sets within the window depending on breaking. Most should be able to hold onto the bar for the full 20 seconds.

“Bardio” (AMRAP – Reps)

4 ROUNDS

(2:30 ON / :90 REST)

10 deadlifts

10 hang power cleans

10 front squats

Max Burpees over bar in remaining of 2:30 time. (facing if space)

s: 95/65

x: 135/95
Intent – Barbell cycling and burpee endurance

Target – The barbell weight should be moderate today and should allow for some bigger sets. The deadlifts should be unbroken and move directly into the hang power cleans. Most will need to break up the hang power cleans before trying to keep the front squats unbroken. The goal is to finish the barbell movements by the 90 second mark to accumulate burpees for about 1 minute.

Feel – Posterior chain fatigue.

Flow – The barbell movements are a buy in for each interval. Once completed accumulate burpees until the 2:30 mark. Rest :90

WOD – Tue, Feb 27

February 27, 2024

Announcements

🔗Slack – #Tracking-hacks

-get some nutrition hacks here!

🔗 Register for THE OPEN – TODAY!!

(CrossFit East River as YOUR gym)

No Pump Sesh until AFTER the Open 😢

-Will resume March 22nd

CrossFit East River – WOD

Shoulder Press (Every 90 seconds for 5 Rounds
4 Shoulder Presses
65-75%

NOTES:
– Strict Press: 1 sec pause on shoulder, similar load across all sets, 8/10 RPE, keep it fast.)

Strength Notes:

– The strict press should be at a tough but sustainable load.

– Keep the reps fast and do not exceed an 8/10 RPE.

“Bookends” (Time)

For Time:

Run 400 meters

10 Wall Walks

20 Chest-to-Bar Pull-Ups

Run 200 meters

20 Kipping Handstand Push-Ups

Run 400 meters

Time Cap: 17 minutes
Intent – Gymnastics density under aerobic fatigue.

Target – The initial run should be at a steady effort to allow a quick transition into the gymnastics. The gymnastics movements are all done in large sets at a time which will require members to be smart about how they break it up and pace their sets. If needed scale down the volume for members to be able to finish the gymnastics and the workout under the time cap.

Feel – Upper body endurance.

WOD – Mon, Feb 26

February 26, 2024

Announcements

🔗Slack – #Tracking-hacks

-get some nutrition hacks here!

🔗 Register for THE OPEN – TODAY!!

(CrossFit East River as YOUR gym)

No Pump Sesh until AFTER the Open 😢

-Will resume March 22nd

CrossFit East River – WOD

Back Squat (Box Squat : EMOM x 10mins

3 Reps @ 45-60% of Back Squat
Tempo (22X1)

At our above knee height.
20″ box for most
12″ Box with plates
)

Strength Notes:

– Closer to movement pattern to a low bar squat. Big sit back with vertical shins to recruit the posterior chain. Aim for vertical chins with a larger lean forward. Explosive push to stand.

– The goal of the box squats this week is to focus on expressing power in the legs with a lighter load.

– The box should be set to AT knee OR slightly above knee height to shorten the range of motion for the week and take pressure off the knees going into the open.

“Mamba Mentality” (AMRAP – Rounds and Reps)

AMRAP 8min

8 Overhead Squats

8 Burpees

8 BB Overhead Reverse Lunge Steps (Alt.)

8 Burpees

s:65/45

x:95/65

*lunges in place

Top score: 6+ rounds

Minimum goal: 4 rounds
Intent – Overhead endurance

Target – The weight on the bar should allow members to go unbroken through most of the workout. The shoulders will most likely be the limiter in needing to break up the OHS and lunges rather than the legs. Those who have more efficient positions will be able to push the pace a little more than those who struggle with the overhead position.

Feel – High intensity shoulder endurance.

Flow – Lunges are 8 total (4/side)

Today's WOD

CrossFit East River – WOD

“Divide and Work” (AMRAP – Rounds and Reps)

CrossFit East River – WOD

Front Rack Lunge (Every 2:30, x (3 sets): 10 Front-Racked Barbell Reverse Lunges *5/side not alternating each set *Increase load each set, starting set around 7/10, final set tough but good technique. No bounce of back knee, lower to floor w/ control)

“Challenger” (Time)

CrossFit East River – WOD

“Dumbbell it Down” (AMRAP – Reps)

CrossFit East River – WOD

Back Squat (Every 3 minutes, for 9 minutes (3 sets): 5 reps @ 65% 5 reps @ 75% Max reps @ 80% *AMRAP (-1) for last set *Start with 5-10% under current or estimated 1RM to ensure all %’s are hit successfully & with ease.)

“Catching Fire”

“Catching Fire” (Time)

Announcements

CrossFit East River – WOD

CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

Announcements

CrossFit East River – WOD

“Ghillie” (Checkmark)

Flextra Credit (Weight)

Announcements

CrossFit East River – WOD

“30 for 30” (AMRAP – Rounds and Reps)

Announcements

CrossFit East River – WOD

“Barbell Cycling Starter” (Checkmark)

“Bardio” (AMRAP – Reps)

Announcements

CrossFit East River – WOD

Shoulder Press (Every 90 seconds for 5 Rounds 4 Shoulder Presses 65-75% NOTES: – Strict Press: 1 sec pause on shoulder, similar load across all sets, 8/10 RPE, keep it fast.)

“Bookends” (Time)

Announcements

CrossFit East River – WOD

Back Squat (Box Squat : EMOM x 10mins 3 Reps @ 45-60% of Back Squat Tempo (22X1) At our above knee height. 20″ box for most 12″ Box with plates )

“Mamba Mentality” (AMRAP – Rounds and Reps)

Front Rack Lunge (Every 2:30, x (3 sets):
10 Front-Racked Barbell Reverse Lunges

5/side not alternating each set

Increase load each set, starting set around 7/10, final set tough but good technique. No bounce of back knee, lower to floor w/ control)

Back Squat (Every 3 minutes, for 9 minutes (3 sets):
5 reps @ 65%
5 reps @ 75%
Max reps @ 80%
AMRAP (-1) for last set

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

Shoulder Press (Every 90 seconds for 5 Rounds
4 Shoulder Presses
65-75%

NOTES:
– Strict Press: 1 sec pause on shoulder, similar load across all sets, 8/10 RPE, keep it fast.)

Back Squat (Box Squat : EMOM x 10mins

3 Reps @ 45-60% of Back Squat
Tempo (22X1)

At our above knee height.
20″ box for most
12″ Box with plates
)