3/3/21

Deep River Fit – CrossFit

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A: Metcon (No Measure)

Hot start:

In teams of 2

4:00 ski

rest 1:00

4:00 Bike Erg

rest 1:00

4:00 row

rest 1:00

3:00 Ski

rest 1:00

3:00 Bike Erg

rest 1:00

3:00 Row

rest 1:00

2:00 Ski

rest 1:00

2:00 Bike Erg

rest 1:00

2:00 Row
Partners will alternate in 1:00 intervals for 4:00

45 sec intervals for 3:00

30 sec intervals for 2:00

once the time is completed…both athletes rotate to next erg.

Continue Reading 3/3/21

3/2/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

10 breathes at global extension

2 wall walks

8 box step ups (4 per)

B1: 2 Push Press + 2 Push Jerk (4 sets )

rest 1:00

B2: Cossack Squat x 6-8 per @ 21×1 (4 sets )

rest 1:00

B3: Strict TTB x 5-6 @ 21×1 (4 sets )

rest 1:00

C: Metcon (AMRAP – Rounds and Reps)

13 min AMRAP partners alternate movements:

6 s2oh (155/105)

8 Dbl KB/DB Box Step Over

10 TTB

Continue Reading 3/2/21

3/1/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

10 Plate to Chest RDL’s

30 sec jump rope

5 Half Kneelig Wall Windmills per arm
*pull plate firm to chest and hold against chest while hinging at hip

*Knee closest to wall is down and palm slides on wall creating circle all the way up and around behind you then back again

B: Deadlift x 5 (4 sets )

rest 1:00

C: Prone Cobras x 8 (slow) (3 sets )

rest 1:00

D: Metcon (No Measure)

EMOM 20:00

1: 8 DL(155/105) + 6 BFB

2: DUBS x 40 sec

3: Wallball x 15

4: Erg 12-14/10-12 cals

5: rest

Continue Reading 3/1/21

2/26/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds

8 RDL (45/35)

6 hang power cleans (hip contact focus)

4 front squats

B: 1 RM CLEAN

Every 2 min for 12:00

1 clean

C : Metcon (Time)

2 heats

Partners judge each other:

12 min AMRAP

1,2,3…10

Goblet Squat (32/20kg)

Bar Facing Burpee

Into..

Max cleans @ 65% of new max
Athletes will have 2 scores.

Time to complete

1,2,3..10

Goblet Squat

Bar Facing Burpee

And

Max number of cleans at 65% of new max

Continue Reading 2/26/21

2/25/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

erg 3 min

into..

3 rounds of:

10 scap pull up

10 bar tap

3 wall walks

B: Metcon (No Measure)

4 sets of:

Chin up x 5-7 (weighted)

rest 1:00

HSW practice x 1:00

rest 1:00

Hollow Rock x 15 sec

+

Arch Rock x 15 sec

rest 1:00

C: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP w/ partner:

20 MU or burpee pull up

erg 1000/800m

40 TTB

erg 1000/800m

Continue Reading 2/25/21

2/23/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds

10 Squat to Squat

10 hip Circles each way

5 Back Squats (45/35)

B: 1 RM Front Squat

Every 2 min for 12min

1) 65% x 1

2) 75% x 1

3) 85% x 1

4) 95% x 1

5) 100+ %

6) 100+ %
Get organized!

C : Partner Back Extensions x 12-15 (3 sets )

Rest 1:00

D: Metcon (Time)

5 Sets of

Run 250m (w/ partner)

32 thrusters (95/65)

rest 1:00 between
Be strategic breaking up thrusters with partner. Think long game.

Thruster should not be slow. Choose a weight where you can do at least 8 unbroken.

Post total time.

Continue Reading 2/23/21

2/22/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds

1 TGU Per

10 breathes global extension

5 push press with bar

B1: New Weightlifting (5 sets )

B2 : DUBS X 40 sec (5 sets )

C: Metcon (AMRAP – Rounds and Reps)

7 min AMRAP alt movements of: 9 push press (135/95)

9 TTB

21 DUBS

rest 2:00

complete rounds completed in previous AMRAP for time.

(Round up if you did not complete full round)

Continue Reading 2/22/21

2/10/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

50 Ft Front Rack + OH Carry per side

2 wall walks

8 T Push Ups

B: Metcon (No Measure)

4 sets

Strict Chin Up x 8 @ 21×1 (weight if possible)

rest 1:00

HSPU Practice x 1:00 (deficit or strict if possible)

rest 1:00

Renegade Row x 8 per arm (ex: push up-row-push up-row)

rest 1:00

C: Metcon (AMRAP – Reps)

7 sets 1:00 ON 1:00 OFF

Erg 10/8 cals

Max CTB / Max Muscle Up

*alternate CTB and MU every round

Continue Reading 2/10/21

2/9/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

30 sec Goblet Hold

10 Hip Swivels

10 SL TTB(opposite foot to opposite hand)

B: Front Squat + Back Squat

4 sets of:

4/8 @ 60-65%
rest as needed

C2: Banded Face Pulls x 8 @ 21×1 (3 sets )

rest 1:00

D: Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP w/ Partner

20 KBS

30 TTB

40 WB

80 DUBS

(split work however)

Continue Reading 2/9/21