Today's WOD

CrossFit East River – WOD

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CrossFit East River – WOD

Partner “Kalsu” (Time)

Kalsu variation partner workout

100 Barbell Thrusters

p1: 5 Burpees + Max Thrusters

p2: 200m Run

s: 95/65

x: 135/95

Cap: 30

*Switch when partner comes back.

*Finished when hit 100 thrusters.
Take on a partner HERO WOD Kalsu.

Both partners are working at the same time but on different movements.

Intent – High intensity partner WOD

Feel – Members should look to find a pace that allows for steady movement. Both movements will keep the HR high and the running should fatigue the legs enough to make the weight challenging.

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CrossFit East River – WOD

Successories (Weight)

5 Alternating sets of:

a) 2 Turkish Get-ups / side

B) 3 Seated Box Jumps

*step down/reset focus on vertical height, try to reach & touch a high ring or object overhead as a target

C) 12 Sec Max Effort Assault Bike Sprint @ 100% effort

Rest 1 min between efforts
Seated Box Jumps

“Walk the Plank” (AMRAP – Rounds and Reps)

AMEAP 12 minutes:

4 Wall Walks

8 Box Jump Overs 24/20 inches

12 V-Ups

Top scores: aim for 8+ rounds

Minimum goals: 6+ rounds

Beginner

12 min amrap:

4 inch worms

8 box step ups 20/16in

12 sit ups
Intent – Classic CrossFit conditioning work with small bottlenecks.

Target – Top scores: 8 rounds or more. Minimum goals: 6+ rounds. We want there to be very few bottlenecks in this workout to slow members down. The wall walks may be the only aspect that members will need to pace or take breaks on, but they shouldn’t have to change their pacing until at least half way through the workout.

Feel – Steady effort

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CrossFit East River – WOD

Metcon (Distance)

Handstand Walk Practice for 8min

Options:

A) HS Walk For Distance: 5′, 10′, 15’…etc.

B) Kick and HS Walk to Wall

C) Wall Walk to Handstand 10s Hold 5+ Attempts

D) Kick-up to Wall + Hold (Accumulate 20 reps)

Beginner:

Lateral Handstand Walk against wall

– 4-8 steps / each direction

-10/8c Row

“Switch it Up” (AMRAP – Reps)

EMOMx 5 Round alternating:

Min 1: Double Unders / CC / Singles

Min 2: Row Cals

Min 3: Push-ups

Min 4: Lateral Burpees over DB

Min 5: REST

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CrossFit East River – WOD

Push Press (E2MOM x 6 Sets
3 RM Push Press)

Build to a heavy triple.

“Boulder Shoulders” (AMRAP – Reps)

3 x 5 minute AMRAPS:

[ 4 min ON : 1 min OFF ]

21/18 cal Row

12 wall balls

6 Push Press (135/95)

— 1 min rest picking up where you left off —

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CrossFit East River – WOD

30 Strict Pull-ups (Time)

For Time:

30 Strict Pull-Ups

Time Cap: 8 minutes

Scaling:

Option 1 – 30 Toe Assisted Strict Pull-Ups

Option 2 – 30 Foot Assisted Strict Pull-ups to Low bar

Option 3 – 30 Inverted Chest to Bar Rows
Strength Notes:

– This is a tester that we will retest later in the cycle.

– There is no drop from the top allowed. We want a fully controlled eccentric on every rep.

– Most should approach this in small sets to try to chip away at the reps.

– it is expected that most will not finish in the 8 minutes and that is ok. If someone will get very few reps or cannot perform a strict pull up they should use one of the scaling options.

30 Strict Pull-ups (AMRAP – Reps)

8min AMRAP

Score for reps

“Power Bar” (AMRAP – Rounds and Reps)

On a 15min clock

8 minute AMRAP for quality:

4 power cleans (135/95)

5 burpees

6 toes to bar

–Rest 2min–

At min 10 Establish 1 RM in 5 min

3 Deadlift

2 Hang Power Clean

1 Jerk
Intent – Find a heavy complex under fatigue.

Target – Want the Metcon to be unbroken to push the heart rate and pace before the barbell complex.

Feel – High intensity with heavy complex.

Power Bar complex (Weight)

3 Deadlift

2 Hang Power Clean

1 Jerk

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CrossFit East River – WOD

Back Rack Lunge (E :90 x 5 Sets
5 x 10 steps (5/5)
%: 60-70-75-75-75)

Build to sets @75% of you 5RM Lunge test from last Wednesday.

If no measure, build to 3 moderate/heavy sets that allow for an upright posture, tight core, and good pressure in the front and back feet with minimal compensations.

Lunge Most the way (Time)

200m Run

10 DB Farmers’s Lunge FWD Steps

200m run

10 DB Front Racked Lunge Steps

200m run

10 DB Thrusters

200m run

Cap: 13

x: 50/35
Intent – Work on running under leg fatigue. The lunges and thrusters will cause the legs to get tired and members will have to try to keep maintaining and pushing the pace on the shuttle runs.

Target – We want the DB weights to be something members can complete all 3 movements with only 1-2 breaks on each.

Feel – High intensity.

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CrossFit East River – WOD

“MJ” (AMRAP – Rounds and Reps)

23 minute AMRAP with a partner:

P1: 400m run

P2: 2 rounds of Cindy:

Cindy

5 pull ups

10 push ups

15 air squats

Scaled:

Cindy: 5 banded strict pull ups

10 push ups to abmat

15 air squats
Intent – Murph prep. We are looking to start to train higher volumes of pull ups, push ups and air squats paired with running.

Target – Top scores: 6 rounds. Minimum goals: 4 rounds. The goal is to have both partners finish their portion at a similar time. Advanced members will be able to finish the 2 rounds of Cindy faster than their partner can run and will get some rest. But ensure that all members are able to complete Cindy right around when their partner finishes running to ensure there aren’t any long breaks or transitions.

Feel – Longer sustained output.

Flow – Partner 1 runs while Partner 2 performs 2 rounds. Once both partners have finished they will switch stations.

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CrossFit East River – WOD

“Sweet Home” (AMRAP – Reps)

EMOM x 5 Rounds

m1: Power Snatch (135/95)

m2: Burpee Over Bar

m3: Abmat Sit-ups

m4: Wall Walks

m5: Box Jumps

m6: Rest

Score: Max Reps

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CrossFit East River – WOD

Oddball (AMRAP – Rounds and Reps)

As Many Rounds and Reps as possible in 25 minutes:

Row 30/24 calories

2 Rope Climbs

5 DBL KB hang clean and jerks @ (53/35) (24/16kg)

20 DBL KB Farmer Hold and March steps in place (high knees)

Rest for 1 minute

Athletes can sub 5 Sandbag ground to shoulder
Intent – Higher skill and heavier odd object training. We expect all movements to take some time and focus to perform properly.

Target – Top scores: 6+ rounds. Minimum goals: 4+ rounds. The goal is for members to be able to keep moving through this AMRAP without a major stopping point. We expect most will need to take rest breaks between rope climbs and on KB C&J.

Feel – Sustained intensity with high effort movements.

Flow – Rest 1:00 between rounds.

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