Today's WOD

CrossFit East River – WOD

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Warm-up

Gymnastics Day 1 (No Measure)

Upper Body

-5xHeadstand/HSPU/Kick up to handstand+Ring Pushups

-10 secondsxFrog stand/Tripod

Lower Body

-5xea – Pistols / 10x Overhead Squats

-10x Stiff KB Deadlifts

-10x Situps

Weightlifting

Power Snatch + Overhead Squat (Establish 2RM for Complex )

Weightlifting

Metcon (AMRAP – Reps)

For total reps:

9 Thrusters

27 Double Unders

11 Thrusters

33 Double Unders

13 Thrusters

39 Double Unders

and so on…

L1 55/35 – singles

L2 75/55 – doubles

L3 95/75 – doubles

This workout will be in 3 minute blocks of 2 rounds per block. If you complete the 2 rounds you will get another 3 minutes of Thrusters and Double/Single Unders (depending on level). Each repetition of Thrusters and each Double/Single Under is worth 1 rep.

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CrossFit East River – WOD

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Warm-up

Outlaw Connectivity 1 (No Measure)

Flexibility —

2×50′ Pike to Hollow Inch Worm, take it slow. DEMO: http://vimeo.com/92274357

Static Shaping —

3x30s 30 Degree Handstand Hold

Skills and Drills —

3×10 Ring Swings. DEMO: http://vimeo.com/99058074

Weightlifting

Back Squat (Establish a 5RM)

Metcon

Metcon (AMRAP – Reps)

“Gymnasty Tabata”

8 rounds of 20s work, 10s rest for each movement; 1 minute rest in between each movement:

— Hollow Rocks

— Pistols

— Superman Rocks

— STRICT pull-ups (scale w/ negs)

Score is total reps.

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CrossFit East River – WOD

-Last Day to Make Up Lurong #1/2/3-

Open Gym 430pm-530pm – Either arrive with specific programming in mind or ask a coach to help you write a program out.

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Warm-up

Outlaw Progression Clean (No Measure)

1x with PVC, 2x with Barbell

Shrug

High Pull

Muscle Clean

Front Squat

Sotts Press

Hang Clean (squat)

Weightlifting

Clean (Establish 3RM)

Metcon

Metcon (Time)

For Time:

30 One Arm KB Thrusters 53/35 (15 L/R)

30 Clapping Pushups

50′ Walking Lunge w/ KB

20 One Arm KB Thrusters (10L/R)

20 Burpees

50′ Walking Lunge w/ KB

10 One Arm KB Thrusters (5L/5R)

10 Ring Dips

50′ Walking Lunge

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CrossFit East River – WOD

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Warm-up

Animal Farm (No Measure)

Outlaw Progression Snatch (No Measure)

1x with PVC, 2x with Barbell

Shrug

High Pull

Muscle Snatch

Overhead Squat

Snatch Balance

Sotts Press

Duck Walk

Hang Snatch (squat)

Weightlifting

Snatch (Establish a 1RM)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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CrossFit East River – WOD

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Warm-up

Gymnastics Day 2 (No Measure)

5 sets: Upper Body (strict)

5x L-pull up / Pull-Up / Kipping Pull-Up

5x Butterfly Pull-ups / MU Rows / Rows

10sec Back Lever or Kip Practice

3 sets: Lower Body

10sec L-Sit Parallette/Rings/Bar Hang

3x Leg Lifts Headstands/Handstands/Straddle Press to headstand/Back Extensions

Weightlifting

a: Shoulder Press (Establish 1RM )

b: Push Press (Establish 3RM )

c: Push Jerk (Establish 5RM )

Metcon

Metcon (AMRAP – Reps)

For total reps:

Using tabata intervals with no rest in between movements:

3 Rounds

Front Squat 135/95

3 Rounds

C2B Pull Ups

3 Rounds

Hang Power Clean 135/95

3 Rounds

Ring Dips

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CrossFit East River – WOD

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Back Squat (Establish 5 RM)

Metcon

Metcon (AMRAP – Reps)

11 minute AMRAP

Ascending: 3, 6, 9, 12, 15…

Wall Balls

Box Jump

Deadlifts

L3 20/14, 24/20, 115/75

L2 14/10, 20/16, 105/65

L1 14/10 MB Clean, 16/12, 95/55

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CrossFit East River – WOD

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Warm-up

DROM (No Measure)

Arm, elbow and shoulder circles

Upright and bent-over torso rotations

Leg swings

Scorpions and helicopters

Bow & bend

Lunge & twist

Metcon

Metcon (No Measure)

9-minute EMOM:

3 burpees

6 HSPU

9 diamond push-ups

Metcon

Metcon (AMRAP – Reps)

5 sets of 2 minutes on, 2 minutes off:

3 deadlifts 225/185

6 T2B

Double-unders for reps

Your score is your total number of double-unders

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CrossFit East River – WOD

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Warm-up

Outlaw Progression Clean (No Measure)

1x with PVC, 2x with Barbell

Shrug

High Pull

Muscle Clean

Front Squat

Sotts Press

Hang Clean (squat)

Weightlifting

Hang Clean (Establish a 5RM)

Metcon

Metcon (Time)

For time:

50 wall ball shots, 20/14

30 cleans, 155/105

15 muscle-ups
(If you’re not doing muscle-ups, do 30 chest-to-bar pull-ups; good ones)

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CrossFit East River – WOD

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Warm-up

Gymnastics Day 1 (No Measure)

Upper Body

-5xHeadstand/HSPU/Kick up to handstand+Ring Pushups

-10 secondsxFrog stand/Tripod

Lower Body

-5xea – Pistols / 10x Overhead Squats

-10x Stiff KB Deadlifts

-10x Situps

Metcon

TK (AMRAP – Rounds)

20-Minute AMRAP:

8 Strict Pull-ups

8 Box Jumps, 36″

12 Kettlebell Swings, 2 pood
Rx: As written

A: C2B, 24/20, 53/35

B: Green Band Pull ups, 24/20, 53/35

C: Ring Rows, 20/12, 35/18

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CrossFit East River – WOD

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Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Weightlifting

Power Snatch (Establish 1RM with PERFECT form)

If you’re on a barbell taper go up to no more than 75% of 1RM Snatch

Power Clean + Split Jerk (Establish 1RM with PERFECT form)

If you’re on a barbell taper go up to no more than 75% of 1RM C+J

Metcon

Lurong 2014 #2 (AMRAP – Reps)

9 Minute AMRAP

20 Ground to Overhead (95/65)
7 Bar Facing Burpees
15 G2OH (135/85)
7 Bar Facing Burpees
10 G2OH (155/105)
7 Bar Facing Burpees
5 G2OH (185/135)
7 Bar Facing Burpees
AMRAP G2OH (225/155)

*For the ground to overhead the athlete may clean and jerk or snatch and may use both methods throughout the WOD.

Lurong Challenge Scaling Options:
Level II Weights: 65/45, 75/55, 95/65, 135/95, 155/105

Level I Weights: Med Ball G2OH (20/14), 45/35, 65/45, 95/65, 115/85

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