WOD – Thu, Dec 12
Announcements
✨ 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
🎄 Modified “Holiday Week” Schedule
– Check Wodify for updates
– Extra Hours Open Gym membership avail if in town
– Email team@beastriver.com if interested
Monday: Back Squat
BMU + DU + Goblet squats
Tuesday: EMOM
HSPU + Row + WW + V-up
Wednesday:Power Clean
Run+Squat Clean+Box Jumps
Thursday: Bench Press + Deadlift
Couplet: Burpee Pull-Ups + DB Snatch
Friday: Squat Snatch
Overhead Squat + Toe to Bar + Row Calories
🎅 Saturday: 12 Days of Christmas WOD
✋ Glute & Pump Sesh Pause until 2025
- Friday 5p – Regular WOD
CrossFit East River – WOD
Strength Superset (8 Rounds for weight)
Every 3:30 x 4 Sets
10 Bench Press @ 55-60%
12 Deadlifts @ 50-55%
% of 1RM Bench and % of 1RM Deadlift
Looking for consistent loads across all 4 sets for both the Bench Press and Deadlifts. We will be using 2 bars for this superset with one in the rack and one out on the floor.
“Shadowlands” (AMRAP – Reps)
For Reps:
8:00 AMRAP
3-6-9-12…
Burpee Pull-Ups
Alt. DB Snatches
DB: 50/35
—
For scoring purposes:
Finishing 15 – 90 Reps
Finishing 18 – 126 Reps
Finishing 21 – 168 Reps
Finishing 24 – 216 Reps
Goal: 100-140 Reps
Stimulus: Muscular Endurance and Stamina
RPE: 8/10
Primary Objective: Maintain a pace of around 12 reps a minute combined.
Secondary Objective: Stay unbroken on the Snatches.
[Shadowlands: Levels] (AMRAP – Reps)
Level 2
DB: 35/20
—-
Level 1:
8:00 AMRAP
2-4-6-8-10
2DB: 0/10
—-
Competitor / Rx+:
As prescribed
Goal 126+ Reps
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
Part A:
5 Sets
:30 Dead Hang
6 Dual Dumbbell Staggered Stance RDL, Right
:30 Dead Hang
6 Dual Dumbbell Staggered Stance RDL, Left
-then-
Part B:
5:00 Tabata (:20 On/:10 Off)
Station 1 – Dual Dumbbell Hammer Curls, Moderate
Station 2 – Dual Dumbbell Tricep Kickbacks , Moderate
For Part A, add load to the hangs today since they are on the shorter side. A medball between the legs is recommended. Maintain a 3 second negative on each RDL and use a moderate load.