5/7/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

8 Sn grip rdl

6 hang High Pull (elbows toward ceiling)

4 Pwr Snatch Pull Unders

B1: Snatch Complex (5 sets )

1.1

1 high hang pwr snatch

1 low hang pwr snatch

Rest 5-10 sec between singles
Rest 30 sec

B2 : Broad Jump x 3 (max distance) (5 sets )

Rest 1:00

C: Snatch pull x5 @ 95% of snatch (3 sets )

Hip contact focus
Rest 1:00

D: Metcon (AMRAP – Rounds and Reps)

10 min amrap with partner

3 pwr snatch (95/65)

3 hang pwr snatch

6 BBJO

Partners rotate full rounds

Continue Reading 5/7/21

5/6/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

2 rounds:

10 bar taps

10 bear to bridge

10 DB Pull Over

B: Metcon (No Measure)

3 sets

Pronated Pull Up x 5-6 (weighted if possible)

rest 1:00

Parrallette Push Ups x 6-8 @ 31×1

rest 1:00

HSW Practice x 1:00

rest 1:00

C: Metcon (Time)

For time with Partner:

Run 1600m (relay style)

16 Rounds of Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

(partners rotate every 2 rounds)

run 1600m (relay style)

*30min CAP
If you did not do weighted pull ups DO NOT WEAR a weight vest.

If athletes choose to wear a vest, wear a vest for first half of workout only.

*Reps will be scaled so that each athlete is completed a round in roughly 40 sec maximum.

ex: 3-6-9

Continue Reading 5/6/21

5/5/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

2 min Goblet hold into..

3 rounds of:

8 Goblet FS @ 21×1

1 TGU Per side

10 bird Dogs (5 per)

B: Front Squat

In 10 min find a heavy double

then..

2×3 @ 95% of that double

C: SL Barbell RDL x 8 per (3 sets )

rest 1:00

D: Metcon (No Measure)

20 min EMOM

1: 30 sec weighted wall sit w/ plate

2: 1 TGU Per side

3: 30 sec DB Snatch

4: erg 12-14/10-12 cals

Continue Reading 5/5/21

5/4/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

3 Wall Walks

10 breathes Dead Hang

4-5 presses from split jerk position

B: Jerk Complex (5 sets )

1.1

1 Push Press

1 Push Jerk

1 Split Jerk

(build from last week)
rest 5-10 sec between lifts

rest 1:00 between sets

C: Midline Work (4 sets )

4 sets: Alternating exercises

1:00 Sandbag Carry

1:00 Weighted Plank
rest 1:00

D: Metcon (AMRAP – Rounds and Reps)

14 min amrap

10 HSPU

28 DUBS

4 MU

partners alt movements

Continue Reading 5/4/21

5/3/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 sets of:

10 Hip Swivel to Ext

8 GM

30 sec FLR

B: Deadlift

In 10 Min build to a heavy 2 rep DL

then..

2×3 @ 95% of that Deadlift

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

rest 1:00

D: Metcon (AMRAP – Reps)

1:00 ON

1:00 OFF

x6 sets per

(partners alternate Minutes)

30 sec of DL

30 sec of Single DB Box Step Up (50/35)

*post lowest amount of DL lowest amount of Box Step Ups

Continue Reading 5/3/21

4/30/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

8 Sn grip rdl

6 hang High Pull (elbows toward ceiling)

4 Pwr Snatch Pull Unders (fast and loud feet)

B1: Snatch Complex (5 sets )

1.1

1 High Hang Pwr Snatch(from hips)

1 Low hang Pwr Snatch

Rest 5-10 sec between reps
rest 1:00

B2: High Box Jumps x 3-4 (5 sets )

rest 1:00

C: Snatch Pulls x 4-5 @ 95% of max snatch (3 sets )

rest 1:00

D: Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

8 Hang Pwr Snatch (115/75)

8 BBJO

Run 150

alternate movements w/ partner

Continue Reading 4/30/21

4/29/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

2 min goblet hold then

3 rounds of:

10 Squating T Spine rotations

KB Gut Smash in Psoas 10 breaths Per side
lying face down, place KB in gut just above hip bone. Breathe in and out sinking onto KB for 10 breaths per side

B: Front Squat

In 10 min find a moderate to heavy triple.

then..

3×3 @ 85% of triple
rest 1:00

C: SL Barbell RDL x 8 per (3 sets )

rest 1:00

D: Metcon (Time)

row 500m x 3 sets @ 90-95%

rest 3:00 b/w

All scores to white board

Continue Reading 4/29/21

4/28/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 sets of:

10 scap pull ups

10 RDL (45/35)

15-20 v ups

B: Deadlift

In 10 min Build to Heavy Triple

then..

3×3 @ 85% of triple

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

rest 1:00

D: Metcon (Time)

6 RFT w/ partner

20-20-20

Deadlift(155/105)

Pull Up

Push Up

*Split work however

*18:00 Cap

Continue Reading 4/28/21

4/27/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

Half Kneel Wall Windmill(5 per)

10 Barbell Press

10 Split Jerks(5 per side. Footwork only)

B: Jerk Complex (5 sets )

5 sets

1.1

(1 Push Press + 1 Push Jerk + 1 Split Jerk)
rest 10 sec between complex

rest 1:00 Between sets

C: Sandbag Carry x 1:00 (5 sets )

rest as needed

D: Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP

10 S2OH (135/95)

10/8 cal row

10 SA FR Rvs Lunge (24/16kg)

*rotate full rounds

* switch front rack after 5 rvs lunges

Continue Reading 4/27/21

4/26/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

4-5 min jog.

3 rounds

10 bar taps

5 push ups

10 air squats

B: Metcon (No Measure)

10:00 emom

Run 150-200m

Rest 1:00

10:00 emom

1 round of Cindy

5 PU

10 push ups

15 air squats

Rest 1:00

10 min Emom

50 DUBS
EMOM 1: look to run at 80-85% for 15-20sec out then come back. Try and be aggressive with holding pace

EMOM 2: scale reps however needed to go no more than 35 sec per round

Emom 3: find your scaled rhythm while attempting double unders.

Ex: 1 single 1 double

2 singles 1 double

C: Warm-up (No Measure)

10 min Stretch

Continue Reading 4/26/21