10/21/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

-OHS Hold x 30sec

-KB Complex

3 cleans

3 Press

3 RVS Lunge

-30 sec SB Hold

B: Metcon (No Measure)

3-4 Sets

3 BTN Push Press

3 OHS @ 31×1

rest 1:00

2-3 TGU Per

rest 1:00

4 reps of:

1 SB Squat

2 SB Reverse lunge

rest 1:00

C: Metcon (Time)

For time:

12 total rounds:

8 OHS (95/65)

8 TTB

-partner holds HS Hold

Alt full Rounds

Continue Reading 10/21/21

10/21/21

Deep River Fit – Aerobic Work Class

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A: Metcon (Time)

“Evil Twins’

-Evil Row-

Row 750m row

-rest amount of time

750m took-

Row 500m

-rest amount of time 500m took-

Row 250m

-rest amount of time 250m took-

-REST 3 MINS-

-Evil Bike-

Bike 1500m row

-rest amount of time 1500m took-

Bike 1000m

-rest amount of time1000m took-

Bike 500m

-rest amount of time 500m took-

Continue Reading 10/21/21

10/20/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

10 reverse lunge with reach

5-7 DL (building)

30 sec Jump Rope

B: Metcon (AMRAP – Rounds and Reps)

15 Min Amrap

300m run (together)

30 DL (155/105)

90 Dubs

(share work other than run)

C: Plate Elevated rvs lunge x 10-12 per (3 sets )

rest 1:00

Continue Reading 10/20/21

10/19/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

10 bar tap

5 hanging hip touch per 30 sec hollow rock

B: Metcon (No Measure)

4-5 sets

Mix Grip Pull Ups

( one hand pronated one hand supinated)

4 each way

rest 1:00

Standing OH KB Holds x AMSAP(heavy)

rest 1:00
AMSAP = as many seconds as possible

C: Metcon (No Measure)

20 min EMOM

1: Bike 14/12 cals

2: 10-12 CTB pull ups

3: ski 12/10 cals

4: 30 sec wall walks

Continue Reading 10/19/21

10/18/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

5 half kneel wall windmills

5 rdl

5 muscle squat clean

5 jerk

B: Clean Complex

4 sets:

2 clean pulls

+

1 clean @ 75%
rest 1:00

C: Jerk Complex

4 sets

Jerk x 1.1

(re-rack and rest 10 sec between singles)
rest 1:00

D: Metcon (AMRAP – Rounds and Reps)

12 min amrap

alt full rounds with partner:

erg 250/200m

5 squat cleans (135/95)

Continue Reading 10/18/21

10/15/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

Goblet Hold x 30 sec Ankle smash x 30 sec per 5-7 back squat

B: Metcon (No Measure)

10 min EMOM

1: 5 back squat @ 60-70%

2: 40-50 dubs

rest 3:00

10 Min EMOM

1: DB Rvs Lunge x 8 per

2: sumo DL x 8 – 10

C: Warm-up (No Measure)

Team Stretch

Continue Reading 10/15/21

10/14/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

1 tgu per side

5-8 bench press

10 hip swivel to ext (5 per)

B: Metcon (No Measure)

3-4 sets of

10 KB Snatch per side

rest 1:00

bench press x 5

rest 1:00

3-4 sets

banded face pulls x 8-10

rest 1:00

SA DB Row x 10 per side

rest 1:00

C: Metcon (AMRAP – Rounds and Reps)

12 min amrap with partner:

10 push Ups

10 KB Snatch (5 per)

10 TTB

*alt full rounds w/ partner

Continue Reading 10/14/21

10/13/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 sets:

5 RDL

5 Hang PC

5 Split Jerk

B: LND Complex Event 1

Every 2 Min for 12:00

build to moderate complex

3 DL

2 Hang Clean

1 jerk

C: Metcon (AMRAP – Rounds and Reps)

Teams of 3

15:00 AMRAP

1200/900 ski

30 Pwr Snatch (95/65) 2400/1800 Bike

30 PC (95/65)

Continue Reading 10/13/21

10/12/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

1:00 Erg

50 ft FR + OH Cary

2-3 wall walks

B: Metcon (No Measure)

4 sets of:

Seated DB Press x 8 @ 21×1

rest 1:00

Pull Ups x 5-7 @ 21×1 (weighted if possible)

rest 1:00

C: Metcon (AMRAP – Reps)

3:00 ON 3:00 off x 4 sets

erg 300/250

15 HSPU

max DUBS time remaining
* 3 sets only to complete HSPU

Continue Reading 10/12/21