Today's WOD

Announcements

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

BMU – Strength Skill (AMRAP – Reps)

A1) EMOM x 6 min

Progressions / Drills

m1) 1-3 Jump to Pike

m2) 1-3 Tight and Patent arch

m3) 1-3 Hip Drive + Press down

A2) BMU – EMOM x 4

Beginner: 1-5 Jumping BMU

Intermediate: 1-3 bmu

Advanced: 4+ bmu
Strength Notes:

– This week we are focusing on Bar muscle up skill progressions.

– Everyone will be able to work through these steps to practice positions on the swing specifically.

– Afterward those with BMU can use the EMOM to build volume, while we also have options for intermediate and beginner athletes to build strength and comfort with the movement.

“Charge!” (AMRAP – Reps)

:90 ON / :90 OFF x 5 sets

12 Box Jumps / Step Ups

MAX Shuttle Runs

–rest 90 seconds–

Scale: Volume

10 BJ / Step-ups

*goal is to have about 60 seconds to run
Intent – Shuttle run conditioning.

Target – This workout is very focused on building endurance with shuttle runs. The box jump overs should be a relatively quick buy in followed by steady state running. Try to focus on footwork with the shuttle runs to maintain consistent pace.

– Athletes can sub a 200m Run

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Announcements

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

UNLOADED (Time)

For time: Cap 12

30/24c Row

16 Alt. V-Ups / tucks

30 Push-ups / knees

16 V-ups

20 HR Push-ups

16 Knee Tucks

10 Clapping / Explosive Push-ups

30/24c row
Intent – Bodyweight muscle endurance.

Shoulder Press (E 2:30 x 4
10 – 52%
10 – 55%
8 – 60%
8 – 65%)

– This week has higher volume on strict press with lighter loads than previous weeks.

– Any failed reps should be finished as split jerks. Because the load is lighter this will add some skill practice on split jerks.

– For anyone who is not proficient in split jerks they may finish the reps as push jerks.

UNLOADED (Time)

For time: Cap 12

30/24c Row

16 Alt. V-Ups / tucks

30 Push-ups / knees

16 V-ups

20 HR Push-ups

16 Knee Tucks

10 Clapping / Explosive Push-ups

30/24c row
Intent – Bodyweight muscle endurance.

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Announcements

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

Power Snatch (EMOM x 7
1 Power Snatch
1-1-1-1-1-1
– Build to 80%)

– Barbells come from the ground. Athletes should aim for strong leg drive and full lockout on the catch.

Metcon (AMRAP – Reps)

2m ON : 2m OFF x 4 sets

200m Run

6 Hang Power Snatches

Max Burpee Over Barbell

s: 75/55

x: 95/65

+: 115/80
Feel – High heart rate and density

_ Athletes need to push the run to make sure they finish the snatches and allow for at least :30s of burpees.

_ The Snatches should be ligh enough to go unbroken.

_ Athletes can share bars

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Announcements

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

Back Squat (Build to 90%
E 2min x 5
Set 1 – 3 reps @ 35-45%
Set 2 – 3 reps @ 55-60%
Set 3 – 3 reps @ 70-75%
Set 4 – 1 reps @ 80-85%
Set 5 – 1 rep @ 90%)

Strength Notes:

– The single on back squats today will be heavy reaching up to 90%.

– Take the time to build up and ensure good positions and bracing.

– Afterward we are dropping the weight to accumulate some volume at lower percentages.

Back Squat (Every 2:00 x 3 sets:
3-5 @ 77-82.5%)

D.”Deadball” (Time)

3 Rounds: cap 9

15 Deadlifts

30 Wall Ball Shots

x: 225/155

Scale options;

135/95 / lower WB target

185/125

205/135

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CrossFit East River – WOD

CHAD – Partner (AMRAP – Reps)

45 min AMRAP:

Box Step Ups

*20′ box height

*15-20 lb external load

*Could be a weighted backpack, holding a medball, or with a sandbag.

*Must switch every 10 reps.

*Scale weight / height / volume
Target – The goal of this workout is to move steady . With a partner you can off-set the volume, but even with a partner this workout has an extremely high rep count and should be approached with caution.

Chad is 1,000 box step-ups.

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Announcements

NO Pump Session this Friday

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

Bells & Toes (Time)

4 Rounds – Cap 25

500/400m Row

50 CC / 75 Singles

20 DBL KB Push Press

10 TTB / Knee Raises

s: 35/26

x: 53/35

+: More than Rx
This volume on the push presses may limit those with limited shoulder endurance. Athletes should look to choose to break the sets rather than be forced to break.

Pump Sesh – 11/10 (Weight)

A) Superset (E3MOM) x 4 sets (last set dropset)

A1) Incline bench 8-12

A2) Bent over rows 8-12

B) Superset (E3MOM) x 4 sets

B1) Flat DB fly 8-12

B2) Pull-ups/ring rows 8-10

C) (: 20s ON / :15s OFF) x 4 Sets

Diamond pushups

Banded chin ups

Banded Tricep pull-downs

Barbell Bicep curls

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CrossFit East River – WOD

Steady 2 (Time)

4 Rounds for time (cap 30)

400m run

2-5 Ring Pull-ups / RR

5 Dips (Rings/boxes/ paralletes)

10s Top Dip Support

15s Active Bar Hang

20/sd DB Standing Side Bends

25 V-up / Tucks

+: RMU
Athletes should try and stay locked out after the dip for the support if able with locked elbows.

Steady 2 (Time)

4 Rounds for time (cap 30)

400m run

2-5 Ring Pull-ups / RR

5 Dips (Rings/boxes/ paralletes)

10s Top Dip Support

15s Active Bar Hang

20/sd DB Standing Side Bends

25 V-up / Tucks

+: RMU

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Announcements

🦃 Thanksgiving Schedule:
Wed: 7p – Canceled
Trs: No Class
Fri: 9a & 10a WODs
Sat: Normal Schedule – 9a, 10a, 11a, 12p OG

CrossFit East River – WOD

Shoulder Press (E 2:30 x 4 sets:
10 – 50%
8 – 60%
6 – 65%
4 – 68-72%

*Finish remaining reps as Push Press.)

– If anyone fails a set they should finish it out by performing touch and go Push Presses.

50 BB Presses (Time)

For Time:

50 Strict Presses @ 45/35 lbs

Time Cap: 3 minutes

*Adjust to complete in at least unbroken sets of 10 reps.

3 min cap
Consider this a drop set finisher for the strength portion.

D.”Double Trouble” (AMRAP – Rounds and Reps)

AMRAP 12min

A1) 2 rounds

32 Single Unders

16 DB snatches

—

A2) 2 rounds

32 Double Unders

16 single arm DB Hang Power Clean and Jerks

*move back to top of A1 when complete.

s: 35/20

x: 50/35

+: 70/50
* Every round is = to 1 round.

4 rounds tota (A1+A2) before repeating.

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CrossFit East River – WOD

“Tortoise and the Hare” (AMRAP – Rounds and Reps)

On a 30 minute running clock:

Accumulate as many sets as possible while increasing pace per set:

400m run

12 hang power cleans

12 front squats

12 CTB pull ups / Pull-ups / RR

–rest 90 sec between sets —

s: 95/65

x: 135/95

+: 155/105
Target – The goal of this longer duration metcon is to have negative splits across the workout. We are expecting 4-6 rounds so plan paces accordingly to be able to get faster. Start off at a very steady pace especially on the run. The weight should allow for some unbroken sets but most will need 1 break. The CTB should be planned to break early unless a athletes can hold unbroken for all rounds.

Feel – Increasing intensity aerobic work.

Flow – Rest :90 after each interval before starting the run again.

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CrossFit East River – WOD

Snatch Complex (E2MOM x 5 sets
Snatch Pulls + Squat Snatches

3 sets: 2+2 (67-77%)
2 sets: 1+1 (80-83%))

*Format is – building in weight.

2 snatch pull + 2 snatch x 3 sets;

– We are building on snatches from 2 weeks ago by decreasing the reps and increasing the load.

– The weights should start off moderate and build slightly over the sets.

“Back to the Wall” (Time)

For Time: Cap 9m

10 Wall walks

50 Back Rack Reverse Lunges

30 KHSPU / 15 Negatives (2:1)

s: below

x: 95/65

+: More than rx

Scale 1:

For time:

10 Scaled distance wall walks

50 Barbell back rack lunge steps (75/55)

30 Hand release Push ups

Scale 2:

For time:

30 Inch Worms

50 DB Lunge steps

30 On Knee push ups
ntent – Density pressing gymnastics work.

Target – We want members to push the wall walks in order to get right into the lunges. The lunges should be done at a steady pace. Advanced members may be able to hold unbroken but most will need to plan a break. After completing the lunges try to approach the HSPU with a plan knowing the shoulders are pre fatigued from the wall walks.

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