Today's WOD

CrossFit East River – WOD

Squat Clean (1min ON : 2m Off x 4 sets
3 single Squat cleans

Set 1: 1.1.1 @ 74%
Set 2: 1.1.1 @ 78%
Set 3: 1.1.1 @ 82%
Set4: 1.1.1 @ 65-70%

*each single rep on the 20 seconds for each set, then rest 2 minutes between sets

)

Strength Notes:

– We are working consistency at some moderate to heavy weights today.

– The first three sets will build each time and the final set will serve as a drop set.

– The final set is meant to be lighter to put an extra emphasis on technique and speed.

– During the rest intervals members can start to get their weights ready for the deadlifts in the metcon.

“Unhinged” (Time)

For Time:

21 Deadlifts (185/125) / (155/105)

21 Box Jumps / Step ups

15 Deadlifts (225/155) / (185/125)

15 Box Jumps / Step ups

9 Deadlifts (275/185) / (205/135)

9 Box Jumps / Step ups

Time Cap: 10 minutes
Target – This is a ladder style metcon that will increase weights on the deadlift with each round. The box jumps will create some fatigue when going into the next set of deadlifts. Those who aren’t confident with the later deadlift weights should plan breaks early. Members will add their own weights during the workout.

Advanced members can use

225/155-

275/185-

315/205.

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Announcements

Pump Session: OFF

5 Week Small Group Accessory Program

Coach Becca will tailor a linear progressive program for you

-6 spots only

-1 Day a week / 5 Weeks (Sundays)

-Begins Jan 22

-$79.99

Nutrition Seminar

-Sat. Jan. 13th

-1:30p – 2:30p

-FREE to members

–Non- Members: $20 – Link

CrossFit East River – WOD

Skill – BMU (AMRAP – Reps)

EMOM x 12

(3 single reps p/minute)

Mins 1 – 4: 1.1.1 – Jump to Pike

Mins 5 – 8: 1.1.1 – Jump to pike to patient arch

Mins 9-12: 1.1.1 – BMU / Chin-up Hold

BMU scale:

a) Jumping BMU

b) max isometric chin over bar hold
Jump To Pike

Jump to Patient Arch

Jumping BMU

Chin over bar hold

“Crescendo” (Time)

For Time:

20/16c Row

30 Pull-Ups / RR

–Rest for 1 minute–

30/24c Row

20 Chest-to-Bar Pull-Ups / Pull-ups

–Rest for 1 minute–

40/32c row

10 Bar Muscle-Ups / Jumping Pull-ups

Time Cap: 14 minutes

(*time cap includes rest)

—————————————

Scale opt 2 w/reduced row cals

16/12 cal row

30 Jumping Pull ups

–rest 1:00–

24/20 cal row

20 Ring Rows

–rest 1:00–

32/26 cal row

10 Strict Banded Pull ups

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CrossFit East River – WOD

Front Squat (E2MOM x 7
*4 reps for the day, leaving 5-10lb in the tank.

8-6-5-4-4-4-4

*Start with empty bar)

Strength Notes:

– This will be a test/retest for this cycle.

– Take the time to build up and allow 2-3 solid attempts.

– You should leave 5-10lbs in the tank to ensure they have a good working weight for the percentages throughout the cycle.

“Shoebox” (Time)

4 Rounds for Time:

9 Knees To Elbows

13 Shoulder to Overheads

17 Wall Ball Shots

s: 65/45

x: 95/65

Time Cap: 12 minutes
Intent – Shoulder endurance triplet

Target – The goal today is to start to get accustomed to shoulder burn as part of our progression on the metcon test. We expect members will need to break up the knees to elbow if they are less proficient in gymnastics. The bar should be light enough to hold on to big sets. We want members to start aggressively on their sets even if they have to break up the later rounds to get used to the shoulder burn.

Feel – Limited by shoulder endurance.

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CrossFit East River – WOD

“Break Apart” (Time)

With a Partner: cap 28

200/180/160 cal Row buy in

Then,

4 rounds

— P1: 50 DU/75 SU + 20 DB Snatch

— P2: 20 box jump overs + 10 TTB — Then Switch…

**Once each partners has completed both couplets, that equals one round.

s: 35/20

x: 50/35
-Switch on the Row at any time

Partners cannot start working on the next station until both are done with the current station.

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CrossFit East River – WOD

Push Press (In 10mins:
3-3-3-3-3
Find a 3RM)

Goblin (Time)

3 rounds

5 wall walks / scaled distance / Inch Worms

15 Front squats

—

3 rounds

15 kipping HSPU / Piked / HRPU

20 front rack barbell lunges

s: 75/55

x: 95/65

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CrossFit East River – WOD

Strength Part 1 (Weight)

Every minute for 6 minutes (3 rounds):

Minute 1:

8/8 Single Leg Romanian Deadlifts

Minute 2

8/8 Goblet Cossack squats
– The first portion of the strength today is focused on unilateral leg strength and stability.

– Take your time with both movements dialing in quality.

Strength Part 2 (No Measure)

8 minute AMRAP for quality:

B1) 10 sec Supinated Chin Over Bar Hold

B2) 30 sec Superman Arch Hold

B3) 30 sec Single arm Plank Hold/side

B4) 40 sec AMRAP Hollow Body Flutter Kicks

“Run and Carry” (AMRAP – Rounds and Reps)

AMRAP 20

400m Run

200m DB Carry @ 50/35 lbs

*Target unbroken carry

Cold weather

500/400m Row

12 x 50 ft lengths

(Rubber floor Workout area of gym is 50 ft)

Some athletes may need to start on Carry.

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CrossFit East River – WOD

Clean Complex (Every 2m x 10 minutes (5 rounds):
1 Power Clean +
1 Hang Power Clean +
1 Push Jerk

)

*Start @ moderate load and build on feel to a tough complex for the day

“Rise Up” (AMRAP – Rounds and Reps)

*Cycle Test*

AMRAP 8

6 Clean and Jerks

18 Wall Ball Shots

s: 95/65

x: 135/95

scale:

6 Double DB clean and jerk – 20/15

18 Wall balls
The goal of today is to continue to move at a fast pace for as long as possible within the AMRAP. The cleans should be done in small sets to keep moving quickly without large breaks. Try to hold on to 1-2 sets on the wall balls. If wall balls will be a limiter , then you should break early, whereas if the barbell is a limiter try to push the wall balls to make up time.

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CrossFit East River – WOD

Weighted Pull-ups (E2MOM 10 minutes (5 sets)

3 Weighted / strict pull-ups

*Find a 3RM for the day in 5 working sets)

“Huff and Puff” (Time)

**Cycle Test**

4 Rounds for Time:

20/16c Row

15 Lateral Burpee Over Box

10 V-Ups

Time Cap: 15 minutes

scale:

16/12 Cal row

12 Lateral Burpees over rower

8 Tuck-ups
Find a steady pace on the row that allows them to maintain on the other movements. Try to push the burpees and V-ups as the volume is a little smaller there. The row pace is what will allow to move faster on this workout more than anything else.

Feel – Cardio with some core limitations.

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Announcements

Modified Holiday Schedule

25th: WOD: 9a

// OG: 10a
26th – 29th:

WOD 9a & 4:30p

// OG: 10a, 11a, 3:30

30th: Normal Schedule


CrossFit East River – WOD

“New Years Partner Throwdown” (AMRAP – Rounds and Reps)

AMRAP in 24 minutes:

24c Row

24 Chest-to-Bar Pull-Ups / Banded

24 Power Snatches

24 Toes to Bars

24 Overhead Squats

24 Burpees Over Bar

s: 75/55

x: 95/65

*Share all movements as needed.
Target – Partners work together to chip away at each movement. The reps are split any way and should be approached as short bursts and frequent switches. The weight should allow for some touch and go reps throughout. Plan smart breaks on the gymnastics to allow teams to keep moving

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Announcements

Modified Holiday Schedule

25th: WOD: 9a

// OG: 10a
26th – 29th:

WOD 9a & 4:30p

// OG: 10a, 11a, 3:30

30th: Normal Schedule


CrossFit East River – WOD

231229

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
2 Attempts of:

Rest 2m between attempts.

Front Rack Lunge (E3 x 7 sets
6 Front Rack Reverse Lunges
-3 Left leg
-3 Right leg)

– Heavy front-rack reverse lunge day.

-Build to a heavy set; 3 lunges on one leg and then 3 on the other.

-Bar comes from the rack.

-Step far enough back to maintain a near-vertical shin and upright posture.

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