8/18/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

10 min hip mobility

then 2 rounds:

5 Sumo DL (building)

10 Forward Plate Hops (per leg)

B1: Sumo DL 4 x 5

rest 30 sec

B2: Single Leg Box Jump x 4-5 per

rest 1:30

C: Metcon (Time)

12 Total rounds of time:

12 SDLHP (75/55)

10 Box Jump Step Down (20″)

12/10 cal row

*rotate full rounds with partner

Continue Reading8/18/22

8/17/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

Nose to wall HS Hold x 30 sec Prone Cobras x 8

30 sec jump rope

B: Metcon (No Measure)

3 sets

Strict HSPU x 30 sec practice

rest

Inverted RR x 8-10 @ 21×1

rest

DB Tricep Kick Back x 10 per

rest

C: Metcon (No Measure)

15:00 EMOM

1: HSPU 30 sec

2: Bike Erg 30 sec

3: 12-15 TTB

Continue Reading8/17/22

8/16/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

30 sec Goblet Hold

20 lateral banded abductor walk 4 FS (building)

B: Front Squat 4×4 @ 85%

rest 1:30

C: Barbell GM x 10 @ 2020 (3 sets )

rest 1:00

D: Metcon (Time)

Every 5:00 for 4 sets:

Run 400m

15 Thruster

15 PC
Choose a weight you can always go unbroken with.

Only rest between thruster and PC.

Post your weight and times to white board.

Continue Reading8/16/22

8/12/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

2 sets

10 bear to bridge

50 Ft Suitcase/OH carry each side

10 min

Nuetral/Arch/Hollow Demo

into

Kipping Pull Up off box drills

B: Metcon (No Measure)

2-3 sets:

HSW Practice x 1:00

rest

2 Kipping PU + 2MU

x 2-3 sets

rest

30-45 sec Hollow Flutter Kick

rest

C: Metcon (AMRAP – Rounds and Reps)

18 min AMRAP w/ partner:

10 TTB

8 BJO(stepdown)

4 MU

Run 80 yards turf

*partners roate full rounds
*muscle up scaling: choose best unbroken set that is REPEATABLE. If its one do one and every round complete it to perfection.

Continue Reading8/12/22

8/11/22

Deep River Fit – Aerobic Work Class

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A: Metcon (No Measure)

1:30 ON

1:30 OFF

x 3 rounds per station

1) Air Runner

2) Ski

3) Bike

4) Burpee
Athlete 1 and athlete 2 simply switch every 90 sec

No rest in transition. Move immediately to next station.

During first interval of each station, establish a pace, distance or calorie count and repeat.

Continue Reading8/11/22

8/11/22

Deep River Fit – CrossFit

View Public Whiteboard

A: Metcon (No Measure)

1:30 ON

1:30 OFF

x 3 rounds per station

1) Air Runner

2) Ski

3) Bike

4) Burpee
Athlete 1 and athlete 2 simply switch every 90 sec

No rest in transition. Move immediately to next station.

During first interval of each station, establish a pace, distance or calorie count and repeat.

Continue Reading8/11/22

8/10/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

10 Min

Partner OH Mobility + Split Jerk Review

B1: Split Jerk (5 sets )

2 Dips

1 Jerk

1.1
*Pause 2 sec in both dips

*Pause 2 sec in receiving position

B2: Lateral Bear KB Drag w/ band x 20 ft eah way (5 sets )

C: Metcon (Time)

For time with partner:

200 DUBS

40 S2OH (135/95)

rest 2:00

200 DUBS

40 S2OH (155/105)

rest 2:00

200 DUBS

40 S2OH (165/115)

*20:00 CAP*

Continue Reading8/10/22

8/9/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

10 hip swivel to ext (5 per)

10 plate to chest GM

B: Tabata Jump Squat

8 rounds of:

20 sec on

10 sec off

#45/#35

C: Metcon (No Measure)

3 sets

Partner Back Extensions x 12-15

rest

Partner Egg Roll x 8 per @ 3030

rest

D: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP w/ parter

10 Dbl DB Step Ups (50/35)(24″/20″)

15/13 Cal Erg

10 Dbl DB Front Squats

*Partners alternate movements

Continue Reading8/9/22

8/8/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

run 150

10 scap pull ups

8 KB Windmill per side

B: Metcon (No Measure)

4 sets of:

weighted PU x 6-8

rest

Renegade Row x 8 per arm

rest

C: Metcon (AMRAP – Rounds and Reps)

4:00 ON 4:00 Off x 3 sets

Run 400m

Amrap of:

4 KB Snatch per arm (24/16kg)

8 burpee to plate (#45)
post each round total to white board

Continue Reading8/8/22