Today's WOD

CrossFit East River – WOD

Shoulder Press (
*Build to 90% 1RM Press
*Target of 7 minutes to get to 90%, then drop weight and prep for EMOM..)

Press Complex (Weight)

Every minute, for 3 minutes (3 sets):

3 Strict Presses + 3 Shoulder to Overheads @ 70%

*Setup from floor if needed/limited in rack space.

“Devious Diane- Part 1” : Mins 0-8 (Time)

Mins 0-8….

For Time: [Cap 7min]

21-15-9 : Deadlifts

9-7-5: Wall Walks

s: 185/ 125

x: 225/155
Intent – Classic CrossFit with a twist.

Flow – Cap the Diane portion at 7 minutes. At 8 minutes start the 3 minute AMRAP (11 minutes total)

“Devious Diane- Part 2” Mins 8-11 (AMRAP – Reps)

Mins 8 – 11

AMRAP 3mins

MAX Shoulder to Overheads

s: 95/65

x: 135/95

+: 155/105

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CrossFit East River – WOD

Pullover Strength (No Measure)

EMOM x 3 Rnds (9 min)

Minute 1

Inverted Hang

for 10-20 seconds

Minute 2

3 Tuck Front Lever Negatives

*3-5 sec negative on tuck levers

Minute 3

4-8 Chin Over Bar Knee Tucks

*Scale with hanging strict knee raises
Strength Notes:

– We are focusing on some basic progressions for the bar pullover today.

– These drills are designed to get members comfortable going upside down and to build core and upper body strength necessary for the skill.

“Hang On” (AMRAP – Rounds and Reps)

In Teams of 2:

25 min AMRAP:

15/12cal Row

-partner holds DBs in farmers position

15 Burpees

-partner holds DBs Overhead

10 shuttle runs

-partner holds DBs in front rack position

*all performed with two DBs

s:35/20

x: 50/35
Intent – Aerobic endurance with a partner.

Target – Members should try to push the pace on the machines knowing they can try to recover on the next hold. Because members will alternate machines they shouldn’t have too much muscular fatigue build up and can focus on their breathing throughout.

Feel – Breathing and recovery.

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CrossFit East River – WOD

Snatch Complex (Every 2 min x 5 sets:
1 Power Snatch
1 Below Knee Hang Squat Snatch
1 Hang Squat Snatch
)

*Aim to start first set around 60% 1RM.

*Small jumps in weight each set with more focus on technique/speed today vs heavy loading.

“Double 0” (AMRAP – Rounds and Reps)

AMRAP 7

7 OHS / Front Squats

7 High Box Jump Overs (30/24)

s: 95/65

x: 135/95
Intent – Short heavy AMRAP.

Feel – High effort on every rep.

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CrossFit East River – WOD

Strength (AMRAP – Reps)

E :90 x 6

m1: Strict Pull-ups

a) Weighted

b) Banded

m2: Strict Ring dips

a) banded

b) diamond push-ups
NOTES:

– Strict Weighted Pull-Up reps: 5,4,3 – increase load each set ending around a 9/10 RPE

– Strict Ring Dips: AMRAP (-1) – with a target of 7-10 reps

“To the Max” (AMRAP – Reps)

For total reps:

2:30 ON 1:30 OFF x 4 Sets

A1)

400m run (500/400 row)

Max toes to bar / Knees to elbow

—

A2)

400m run (500/400 row)

Max CTB / Banded

—

A3)

400m run (500/400 row)

Max HSPU in remaining time / Piked

—

A4)

400m run (500/400 row)

Max ring muscle up / Burpee Pull-up / Ring Pull-ups

*score = total number of gymnastics reps
Intent – Gymnastics under breathing fatigue.

– For an athlete who has RMU but is not prepared to do them under a lot of fatigue have them perform the RMU section first then follow along the normal flow for the remainder of the workout. This will allow them to perform RMU without the fatigue from TTB and CTB before hand.

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CrossFit East River – WOD

Front Squat (A1) Every :90s x 4 (Building)
3r @ 50%
3r @ 60%
3r @ 70%
1r @ 75%

A2) Every 3 min x 4 sets:
Max Front Squats

*set 1= AMRAP (-1) 75%
*set 2= AMRAP (-2) 70%
*set 3= AMRAP (-3) 65%
*set 4= AMRAP (-3) 55%
)

Strength Notes:

– We are continuing our front squat progression today with an increase in loading from last week.

– Try to see if you can match the reps from last week with heavier loads.

– %’s based of 1 Rep Max in Wodify

– Members will move through each set leaving -1, -2, or -3 reps in the tank based on the note.

– The first set will be at the higher %

– The goal is to build volume and reach near failure on each set. Not failure. Leaving reps in the tank.

“Starting Blocks” (AMRAP – Reps)

On a 10 minute clock:

30 Burpees over bar (facing if space)

30 Front Rack Lunge Steps

30 Power Cleans

AMRAP burpees over bar (facing if space)

s: 75/55

x: 95/65
Intent – Fast barbell chipper.

Target – We are looking for members to try to push the pace today on the barbell. The lunges should be a weight that can be done in 1-2 sets and the power cleans should be done in some touch and go sets or as fast singles. Then they should push to sprint finish on the burpees.

Feel – High intensity sprint effort.

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Announcements

“Atomic Habits” – Worksheet Day

-Sat: 1:00 – 2:00 @ CFER

CrossFit East River – WOD

“Flipped” (Time)

Partner Throwdown: For time: split as desired

50 DBL Farmer’s Lunge Steps

100 DU / 100 speed steps

30 Kipping HSPUs / reg push-ups

40 DBL Front Rack Lunge Steps

75 DU / Speed steps

20 Strict HSPUs / HR Push-ups

30 DBL Overhead lunge Steps

50 DU / speed steps

10 Wall Facing Strict HSPUs / DB Strict Press

Cap 15min

–rest 3:00–

3 rounds for time:

500/400m Row +

400m run

*both partner alternate run / row working at the same time.

s: 35s/20s

x: 50s/35s

+: Heavier than rx
Intent – Long chipper with an aerobic finish.

Target – The complexity of movements will increase as the chipper goes on. We expect members to move faster through the first set of lunges and KHSPU and then slow down as they move into the SHSPU and Overhead Lunges. Members can switch on this portion at any point to share work. After finishing the final set of HSPU the partners should rest 3:00 before moving to the aerobic finisher. During the finisher, 1 partner will run while the other bikes and they will switch once both are done with their movement.

Feel – Shoulder endurance into aerobic intensity.

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CrossFit East River – WOD

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Cash out – Strength (No Measure)

Every 2 minutes for (4 rounds):

m1: 8-10-12 Rep Range

Wide Grip Band Assisted Pull-Ups

m2:

8-10-12 Ring Push-Ups (2020 tempo)

*Alternatives for Ring Push-Ups = Push-Ups on Plates or DB’s for extended range of motion.
Pick a rep range from 8-12 to hit consistently.

Members should grab wider than they normally grab for their pull-ups.

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CrossFit East River – WOD

Jump Rope Skill Practice (AMRAP – Rounds and Reps)

a1) EMOM x 6:

Min 1: 30 sec Single Unders

Min 2: 30 sec Speed Steps

Min 3: 30 sec Crossover Single Unders

a2) AMRAP 3min

Unbroken sets of double unders

10, 15, 20,25,30,35, etc…

*Must stop & start after each completed set. Must complete each set unbroken before moving on to next set.

OR

Scaled:

100 Single Unders

50 Speed Steps

25 double unders (accumulated)
Score:

RX: Round of Unbroken DUs completed + reps.

Completed 35 UB + 20 = 35 +20

Scaled: Amount of DU accumulated

“Hip Flex” (AMRAP – Reps)

Every 6 mins x 4 sets: ( 4m ON : 2m Rest)

On a 4 min running clock

400m run (500/400m Row if cold)

16 DB goblet box step overs (50/35) 20in

Max rep toes to bar in remaining time

-Rest 2min-

* aiming to have about 1 minute left to TTB per round
Intent – TTB under fatigue.

Target – The goal of each interval is to complete the buy in of the run and step overs in roughly 3 minutes. The run should be steady and the step overs should be mostly unbroken throughout. Members should plan their sets on the TTB so that they are maintainable across all 4 intervals. Score is the total reps of TTB.

Feel – Hip flexor and core endurance.

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CrossFit East River – WOD

Power Clean (E3MOM x 4 sets
3 Singles every :20seconds

Set 1 – 1.1.1 reps @ 73%
Set 2 – 1.1.1 reps @ 77%
Set 3 – 1.1.1 reps @ 81%
Set 4 – 1.1.1 reps @ 84%

*Each rep on the 20 sec; then rest 2 mins between sets)

“Taylor’s Version” (AMRAP – Rounds and Reps)

AMRAP 13 minutes:

30/24c Row

15 Deadlifts

10 Hang Power Cleans

s: 105/75

x: 155/105

Beginner: scale volume & load

20/16 cal row

10 deadlifts (75/55)

8 hang power cleans (75/55)

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CrossFit East River – WOD

Warm-up (No Measure)

3 sets

1 Wall Walk + HS Hold 15s

+

3 BB Paused Split Jerks

Pause Split Jerk (E:90 x 6
1 Pause Split Jerk
*2s Pause in dip)

Pause 2sec in the dip for these Split Jerks
– The weight should be light to start to focus on technique.

– Weight can come out of the rack.

– The weight builds slightly for the pause jerks but should still be highly technical.

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP – 16min

20 Shuttle runs (switch every 5 )

12 Ukraine KBS (53/35)

9 V-ups

6 Burpees to target

3 Wall Walks

*Shuttles switch every 5 reps

*All else switch every movement
Flow – The partner workout for today is an amrap in which partners will alternate movements back and forth.

ie Partner 1 does swings,

Partner 2 does V-ups,

Partner 1 does burpees…and continue in this fashion. The shuttle runs will alternate every 5 shuttles.

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