7/30/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

5 half Kneel wall windmills per side

15 band pull aparts

6-8 bench press

B: Bench Press

Bench Press

5 @ 40%

5 @ 50%

5 @ 60%

max reps at 50%
rest 1:00

C: Warm-up (No Measure)

3 sets

banded face pulls x 8 @21×1

rest 30 sec

ring dip x 8-10

rest 1:00

D: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

2 PC (115/75)

4 S2OH

6 FS

8 TTB
Athletes complete as individuals.

Hint: Complete one round and check the clock. Be strategic with rest before touching the barbell.

Continue Reading 7/30/21

7/29/21

Deep River Fit – Aerobic Work Class

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A: Metcon (Calories)

In teams of 2, with 1 working at a time, compete 2 rounds of the following:

A.

Row 7 mins for cals

Team hill run

B.

Bike 7 mins for cals

Team hill run

C.

Ski 7 mins for cals

Team hill run
Courtesy of Coach Kevin

Continue Reading 7/29/21

7/29/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

5 muscle snatch

5 Hang Power Snatch(hip contact focus)

5 OHS (PVC)

B: Metcon (No Measure)

12:00 EMOM

1 hang snatch no more than 50-60%

C: Metcon (Time)

For Time:

5 sets per partner…

Row 500m

*25:00 cap

Continue Reading 7/29/21

7/28/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

run 150m

30 sec dubs

8 medball cleans

B: Metcon (No Measure)

10:00 emom

1: 40 DUB

2: 6 Burpee to target

rest 2:00

10:00 EMOM

1: bike 12 cals

2: 15 Wallballs

rest 2:00

10:00 EMOM

1: run 150

2: farmer carry 30 sec(32/20kg)

C: Warm-up (No Measure)

Team Stretch

Continue Reading 7/28/21

7/27/21

Deep River Fit – Aerobic Work Class

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A: Metcon (Time)

In teams of two, alternate full rounds to complete the following:

A.

10 min AMRAP of:

Row 10/8 cals

8 burpee over erg

Rest 2 mins then:

B.

10 min AMRAP of:

Bike 10/8 cals

40yd box push

Rest 2 mins then:

C.

10 min AMRAP of:

Ski 10/8 cals

12 heavy AKBS
Courtesy of Coach Kevin

Continue Reading 7/27/21

7/27/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

10 breathes global ext

30 sec nose to wall HS Hold

5-10 min HSPU drills

B: Metcon (No Measure)

3-4 sets

bent over barbell row x 8 (heavy)

rest 1:00

1:00 Hspu practice or best unbroken set of kipping HSPU

rest 1:00

C: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

3-5 strict hspu

10 DL 155/105

3-5 strict PU

Partner alt movements

Continue Reading 7/27/21

7/26/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

run 400 then

3 rounds of:

1 min weighted plank

10 hip circles per

10 steps banded abductor walk per side

B: Back Squat

2×5 warm up

3×5 @ 50-60%
rest 1:00

C1: Tall Box Jump x 5

rest 30 sec

C2: I’s T’s Y’s x 6 per @ 21×1

rest 1:00

D: Metcon (Time)

3 rounds for time:

run 400m with partner

40 Dbl DB or KB box step over (50/35)

*18:00 cap

Continue Reading 7/26/21

7/23/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

50 Ft FR + OH Carry per

15-20 sec pistol hold on box

1 TGU per side

B: Metcon (No Measure)

3 sets of:

2-3 Rope Climbs

6-8 Pistol Per side

3-4 TGU Per side
Rest as needed

C: Metcon (AMRAP – Rounds and Reps)

7 min AMRAP w/partner

1 RC

12 Wb

rest 1:00

7 min AMRAP w/ partner

heavy box push (90lbs/50lbs)

Continue Reading 7/23/21

7/22/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds of:

5 half Kneel wall windmills per side

15 band pull aparts

6-8 bench press

B: Bench Press

2×5 warm up

5 @ 75%

3 @ 85%

1 @ 95%
rest 1:00

C: Banded Ext Rotation x 8 per @ 21×1

rest 1:00

D: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

Alt movements

8 SA Devil Press

10 SA OH Reverse Lunge

12 TTB

Continue Reading 7/22/21

7/21/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 rounds:

10 round houses ( 5 per)

30 sec ankle smash

6-8 back squat

B: Back Squat

Every 2:00 for 12:00

3 back squat @ 85%

C: Metcon (AMRAP – Rounds and Reps)

21 min AMRAP

teams of 3

row 300m/250m

12 KBS (24/16kg)

Teammates rotate full rounds through

Continue Reading 7/21/21