WOD – Wed, Nov 20
Announcements
🎽 CFER Shirt Order: Sexy Black and Red
– Put size and style!
🦃 🗓Thanksgiving Hours:
📍Wed 27th: 7p Canceled
📍Thrs 28th: 9:30a
📍Fri: 29th: 9:30a, 10:30a
📍Sat: Regular Schedule
Monday: 3RM Deadlift
Triplet: Double Unders, Deadlifts, Shoulder to Overhead
Tuesday: Chest to Bar Skill Work
Triplet: Calorie Row + Chest to Bar Pull-Ups + Box Jumps
Wednesday: 5×5 Bench Press
Bench Press + DB Power Cleans + DB Reverse Lunges + GHD Sit-Ups + Renegade Rows
Thursday
Handstand Push-Up Skill Work
Run + Wall Walk + Handstand Walk + Row + Bar Facing Burpees
Friday: 3RM Hang Squat Snatch
Couplet: Ring Muscle-Ups + Squat Snatch
Saturday:
Triplet: Run + Wall Balls + Box Jumps
Sunday
Handstand Push-Ups / Power Clean Cycling
Handstand Push-Ups + Power Cleans + Push-Ups + Farmers Carry
✨ NEW: EXTRA HOURS Membership Available
🗓 Workout anytime that fits your schedule.
🔑 Gym / Equipment access during Off-Class times.
📧 Talk to Griff or email: team@beastiver.com
CrossFit East River – WOD
“Shooter” (5 Rounds for weight)
20:00 EMOM
min 1: 5 Bench Press
min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges
min 3: 25 V-ups
min 4: 20 Renegade Rows
min 5: Rest Minute
Bench @ 90% of 5RM From Last Week
Dumbbells @ 50/35lb, 22.5/15kg
—
Stimulus: Strength and Stability EMOM
RPE: 6/10
Primary Objective: Bench Press @ % for the day
Secondary Objective: Complete each movement within the minute by the 45 second mark
[Shooter: Levels] (5 Rounds for weight)
Level 2
20:00 EMOM
min 1: 5 Bench Press
min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges
min 3: 20 V-Ups
min 4: 20 Renegade Rows
min 5: Rest Minute
Bench @ 90% of 5RM From Last Week
Dumbbells @ 35/25lb, 15/12kg
—-
Level 1:
20:00 EMOM
min 1: 5 Bench Press
min 2: 5 Dual Dumbbell Power Clean + 8 Dual Dumbbell Front Rack Reverse Lunges
min 3: 20 Abmat Sit-Ups
min 4: 20 Renegade Rows
min 5: Rest Minute
Bench @ 90% of 5RM From Last Week
Dumbbells @ 25/15lb, 12/7kg
—-
Masters 55+:
20:00 EMOM
min 1: 5 Bench Press
min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges
min 3: 20 V-Ups
min 4: 20 Renegade Rows
min 5: Rest Minute
Bench @ 90% of 5RM From Last Week
Dumbbells @ 35/25lb, 15/12kg
—
Competitor / Rx+:
20:00 EMOM
min 1: 5 Bench Press
min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges
min 3: 20 GHD Sit-Ups
min 4: 20 Renegade Rows
min 5: Rest Minute
Bench @ 90% of 5RM From Last Week
Dumbbells @ 50/35lb, 22.5/15kg
—-
Big Class Option
As prescribed, can also use KBs or sub a single arm db variation
—-
Travel / Hotel / Limited Equipment
20:00 EMOM
min 1: 10-12 Dual Dumbbell Bench Press
min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges
min 3: 20 V-Ups
min 4: 20 Renegade Rows
min 5: Rest Minute
Dumbbells @ 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Optional Finisher (Checkmark)
3-4 Sets, For Quality
10/10 Side Plank Rotations
20 Banded Tricep Extensions
:30/:30 second Banded Paloff Press Hold