Today's WOD

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CrossFit East River – WOD

Merry Go Round (AMRAP – Rounds and Reps)

AMRAP 30 – 2 partner team

12/10c Row

10 Burpee Box Jump Over

10 DB Snatch – Alt.

s: 35/20

x :50/35

+: 70/53

Alternate full movements.
Intent – Fast paced partner AMRAP.

Target – We want members to push the pace today since movements are alternating and they will get rest after each movement. Each set will be relatively quick so there will be just enough rest to transition to the next movement and keep moving.

Flow – The first partner will perform the row the next will perform the box jump overs, and carry on alternating full movements.

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CrossFit East River – WOD

Handstand Push-ups (EMOM: x 10m
m1: Row 6/4c
m2: 2-4 Handstand Push-ups Practice (A,B,C)

A: Negatives / Piked Box
B: Regular Strict
C. Wall Facing
Wall Facing: Assumes athlete already has strict HSPUs.)

WOD (Time)

400m Run

21 HSPU / Box / DB Strict Press (35/20)

42 A.KBS

400m Run

15 HSPU

30 A.KBS

400m Run

9 HSPU

18 A.KBS

Cap 20

s: 35/26

x: 53/35

+: 70/53

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CrossFit East River – WOD

Escalate (AMRAP – Rounds and Reps)

As Far As Possible in each round.

7 Rounds: (2 minutes ON/ 1 minute OFF)

3 Bar muscle ups / 4-6 C2B / Banded pull-ups

6 Devils presses

12/10 cal row

– pick up where you left off

s: 35/20

x: 50/35 / BMU
Target – These intervals are designed to be broken up to allow people to maintain unbroken sets on their gymnastics.

We want members to try to push to hold bigger sets knowing there will be rest built in. The DBs should be at a weight that allows a steady effort throughout.

Feel – High levels of muscle fatigue in the upper body.

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Announcements

🍁Fall Hoodie and T-Shirt Order!🍁

Fill out form for you size and color – LINK

💪 Pump Session is Back in Oct 💪
– Fridays: 5pm

CrossFit East River – WOD

Squat Clean (Every 2min: S. Clean Singles
3-3-2-2-1-1
%: 65-75-80-85-90-(92-94))

– Today is a heavy day for squat cleans.

– As reps decrease, weights should increase. – – Drop and reset each rep.

Above and Below Parallel (Time)

6 Rounds for Time:

4 Power Cleans

16 Wall Ball Shots

Time Cap: 10 minutes

s: 135/95

x: 165/110

+:185/125
Intent – Heavier barbell cycling.

Target – The power cleans today are meant to be slightly heavier and should be performed as steady singles. The wallballs should be a manageable set that can either be done unbroken or in 2 sets. This will be dependent on how much time eachathlete needs in order to keep the pace up on the cleans.

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CrossFit East River – WOD

Bench Press (Every 4 min:
3 sets of 5 singles
3 x (1.1.1.1.1)

*rest 10 sec between reps racking the weight between.
*build to a max cluster set for the day)

– Cluster sets today are performed by doing 1 rep at a time with 10 seconds between each. Rack the bar during the 10 seconds.

– After 5 singles, rest for 2 minutes before performing again.

Venti (AMRAP – Rounds and Reps)

on 12min clock:

Buy-in – 600m Run – around 8th st block

AMRAP with remaining time

5-6-7-8-9 etc …Deficit Push-ups

5-10-15-20 etc…V-ups

10-20-30-40 etc…DU / CC

scale:

DU to Same # of Singles

V-ups to Tucks

Push-ups: No deficit / Knees

x: 45/25 pound plate deficit

+: GHD / CCDU
– Chest must touch ground on deficit push-up and not the thighs.

–

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CrossFit East River – WOD

Overhead Squat (E 2:30 x 5 (21×1)
5-4-3-2-2
)

-Build to heavy double today.

-Aim for slightly heavier than two weeks ago 3RM – 9/18.

– Bar is coming from the rack.

– Athletes should use pads for these reps practice a slow and controlled decent to the bottom to help gain stability and strength.

HAM (AMRAP – Reps)

In a 3min window (1:30 work | 1:30 rest )

a1)

10 Power Snatch

Max Burpee Over Bar

–rest 1:30–

a2)

10 Burpee Over Bar

Max Power Snatch

–rest 1:30–

b1)

10 Burpee over Bar

Max OHS

–rest 1:30–

b2)

10 OHS

Max Burpee over Bar

–rest 1:30–

s:75/55

x: 95/65

+: 115/85
– The weight should be something members could move unbroken. Try to move at a steady pace to be able to continue accumulating reps even in the later rounds.

Feel – Hard effort with 1:1 rest.

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CrossFit East River – WOD

100 to 100 (AMRAP – Rounds and Reps)

With a partner – split the reps – cap 30

100 DB Snatches

75 Box Jump Overs

50 Goblet Step-ups

50 Single-Arm Devil’s Presses

75 Box Jumps – regular

100 Jump Lunges

– can only work while partner is holding an elbow plank

– split the work however

s:35/20

x: 50/35

+: 70/50

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CrossFit East River – WOD

Clean and Jerk (Every 30 seconds, for 7:30 (15 sets):
1 Power Clean and Jerk @ 60-65%)

– The power clean and jerks should be at relatively light weight focused on speed and explosiveness.

Down Stream (Time)

3 RNDs – cap 11

400m Run

5 Front Squats

20 HR Push-ups

*Bar comes off the floor. Athletes can squat the first rep.

s:135/95

x:185/125

+: 205/135
Athletes should pick a weight they can complete 5 reps unbroken under fatigue. Front squats after running will be challenging to breathe, so athletes should take a second before squatting to make sure they can complete 5 reps unbroken.

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CrossFit East River – WOD

Double Trouble – sweat (AMRAP – Rounds and Reps)

AMRAP 30

5 Strict Pull-ups

5 Jumping C2B

10 KB/DB Seated Z-Press

10 Renegade Rows (5/sd)

20 MB Sit-ups

20 WB

30/24c Row

30 DU / CC / 60 Singles
Z-Press Vid

Renegade Rows vid = 1 push between each row

Flow – Try to use the same DBs for Z-press and Rows.

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CrossFit East River – WOD

Deadlift (E 2:30 x 6
5-3-3-3-2-2
%:55-65-75-85-90-90)

-We are pulling to heavier than last week. The reps will feel heavy and challenge core strength.

– Athletes should only pick weights that allow them to keep their back flat regardless of %. Take weight off if the movement is compromised.

– Do not drop weights. Controlled up AND down.

The Running Dead (Time)

4 RNDs – cap 12

200 Run

10 Burpees over the Barbell

10 Deadlifts @ 55-60%

10 Burpees over the Barbell
Target – The goal of each interval is to push the pace and stay unbroken. The opening run and burpees should be just controlled enough to keep the deadlifts unbroken then push to finish the back half.

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