CrossFit – Fri, Dec 2

Deep River Fit – CrossFit

A: Metcon (No Measure)

3 sets:

10 Bear to Bridge

10 breaths at global ext

5 Strict Press

5 Push Press

2 Split Jerk

B: Metcon (No Measure)

12 Min

Find tough complex of:

1 Push Press

2 Split Jerk

C: Metcon (No Measure)

3 sets:

12 Banded Face Pulls

1:00 Plank KB Pull Throughs

D: Metcon (No Measure)

12 Min AMRAP

Hang Clean and Jerk (115/75)

2-4-6-8-10……

20 DUBS b/w each round

*individual*

Continue ReadingCrossFit – Fri, Dec 2

11/30/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 sets:

wall facing HS Hold x 30 sec

3 KB Snatch Per Side

side plank x 30 sec per

B: Metcon (No Measure)

3-4 sets:

2 Rope Climbs

Per side:

3 KB Snatch

3 Reverse Lunge

3 Push Press

Weighted Pull Up x 4-5

C: Metcon (No Measure)

15 min AMRAP w/ partner

HSW 50 Ft

Double DB/KB Lunge 50 ft

Strict Pull Up x 8-10

*partners alternate movements
Athletes:

-Think quality over rushing through this.

Pick a sensible HSW length or do 2-3 wall walks

-Choose your own weight for lunges

-Spend No more than 30-40 sec doing pull ups. Scale accordingly

Continue Reading11/30/22

CrossFit – Tue, Nov 29

Deep River Fit – CrossFit

A: Metcon (No Measure)

3 rounds:

30 sec Pike Stretch

10 Bird Dogs per side

5 DL

B: Metcon (No Measure)

2×5 warm up

B1) 3×5 DL @ 65/75/85%

+

B2) Bench Incline ITY’s x 6 per @21×1

C: Metcon (No Measure)

EMOM 15:00

1: Bike 14/12 Cals

2: 8 BFB

3: 10 DL 185/125
Athletes: If the rx weight is a weight in your upper percentage range, 75%+, scale accordingly

Continue ReadingCrossFit – Tue, Nov 29

11/28/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 sets:

10 Hip Swivel to Ext

30 Sec Goblet Hold

3-4 FS

B: Front Squat

B1) 4×3 FS @ 21×1

+

B2) Tall Box Jump x 3-4

C: Metcon (Time)

For time:

30-20-10 Thruster (45/35)

10-10-10 Pull Up

60/50 Cal Erg

30-20-10 Thruster

10-10-10 Pull Up

*15:00 Cap*

*individual workout*
Athletes: scale the pull up to complete 10 reps in 1-2 sets maximum throughout.

Continue Reading11/28/22

11/23/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

1:30 accumulated in OHS

then..

3 sets:

3 dip high pulls

3 hang power snatch

3 OHS

B: Snatch

3×5 Snatch Balance (empty bar)

into

6×2 hang snatch at 75-80% of max

C: Metcon (Time)

For time with partner:

200 DUBS

40-30-20 Power Snatch (75/55)

30-20-10 Bar Facing Burpee

200 DUBS

*16:00 Cap*

C: Metcon (Time)

For time with partner:

200 DUBS

40-30-20 Power Snatch (75/55)

30-20-10 Bar Facing Burpee

200 DUBS

*16:00 Cap*

Continue Reading11/23/22

CrossFit – Tue, Nov 22

Deep River Fit – CrossFit

A: Metcon (No Measure)

3 sets:

banded abductor x20 each way

5 inch worm

1:00 seated pike stretch

B: Metcon (No Measure)

500m x 5 sets rest 1:1 with partner
Post each time to white board

C: Metcon (No Measure)

3-4 sets

Front Foot Elevated rvs lunge x 8-10 per

L Sit x amsap

Partner Lateral Crossover March x 20yds each way

Continue ReadingCrossFit – Tue, Nov 22

11/21/22

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

5 lying round houses per

5 Deadlifts (building)

20 SL V-Up

B: Metcon (No Measure)

2×5 warm up

B1) 3×5 DL @ 40/50/60%

+

B2) Bench Incline ITY’s x 6 per @21×1

C: Metcon (Time)

For time with partner:

60 Strict PU

40 Cal Erg

60 DL (185/125)

40 Cal Erg

60 BBJO

25:00 Cap
Athletes, scale the strict PU accordingly and cap yourself at 5:00 then move on.

Continue Reading11/21/22

CrossFit – Fri, Nov 18

Deep River Fit – CrossFit

A: Metcon (No Measure)

1:30 in OHS

3×5 snatch balance

then 2 sets:

3 position snatch with barbell x 3 reps

(high Hang Snatch, Low hang Snatch, Snatch from mid shin)

B: Snatch (No Measure)

Every 2:00 for 10:00

3 Position Snatch

1 High Hang

1 Low Hang

1 from floor

3×5 snatch pull at 100% of snatch max

C: Metcon (AMRAP – Rounds and Reps)

3:00 ON 1:00 OFF x 3 rounds

3 hang snatch

3 OHS

3 BFB
Athletes: The open is in February. For this workout you choose the weight. Try to push your pace for those three minutes and hold on. ALWAYS look at the clock and strategize.

pick back up where you left off each round. Post rounds and reps and weight to board.

Continue ReadingCrossFit – Fri, Nov 18