1/18/21

Deep River Fit – CrossFit

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A : Warm-up (No Measure)

3 rounds

10 breathes global ext

10 ring or bench dips

2 TGU per

B1: Muscle Up Transitions x 1 (4 sets )

3 Belly to Bar

+

3 Jumping MU

OR

3 Strict Ring MU

B2 : HSW Practice x 1:00 (4 sets )

B3 : Hollow Rock x 45sec (4 sets )

C : Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

W/ partner

250 dubs

125 WB

25 MU

Continue Reading 1/18/21

1/15/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

10 min clean drills (hip contact focus)

then..

3 rounds of

8 RDL

6 hang clean high pull

4 front squat

B: Clean Complex (5 sets )

1 clean lift off

1 clean high pull

1 clean

X2 @ 65%

C: SL RDL X 10 @ 21×1 (3 sets )

D: Metcon (AMRAP – Reps)

3 sets with partner

2:00 erg at 85-90%

1:00 max squat clean 155/105

Rest 3:00

Continue Reading 1/15/21

1/14/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 sets

20 Russian Twists per side

10 Seated Pass Throughs

6-8 barbell Press

B: Strict Press

3×5 @ 60-65%

Then..

20 strict press for time @ 50%
rest 1;00

C: Bent Over Row 3×12 (3 sets )

rest 1:00

D: Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP Ascending Ladder

Run 80 yard Shuttle

3 CTB

3 HSPU

80 yard shuttle

6 CTB

6 HSPU

etc
If strict HSPU are possible perform strict.

Continue Reading 1/14/21

1/13/21

Deep River Fit – CrossFit

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A: Warm-up (No Measure)

3 Rounds

5 burpees

Farmer Carry x 1:00

30 sec Jump Rope

B: Metcon (No Measure)

10 Min AMRAP w/partner

40 DUBS

5 Burpees to 6″ target

rest 2:00

10 Min AMRAP w/ partner

10 Dbl DB Step Over (50/35)

rest 2:00

10 Min AMRAP w/ partner

erg 30 sec

air squat 30 sec

C: Warm-up (No Measure)

Team Stretch

10 min

Continue Reading 1/13/21