WOD – Fri, Dec 20

December 20, 2024Uncategorized

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

Monday: Back Squat

DB Squat + DU + WW

Tuesday: Power Snatch

Power Snatch + Run

Wednesday: Squat Clean Thruster

Thrusters + Burpee over the bar

Thursday:

Run + Press

Friday: EMOM

Pull-ups + rowing + DB Bench + TTB

Saturday:

Deadlifts + Box Step Ups + Rope Climbs

✋ Glute & Pump Sesh Pause until 2025

🎄 Modified “Holiday Week” Schedule

– Check Wodify for updates

20th Fri: 7a & 8a ONLY

21: Sat: Regular

22nd Sun: Closed

23rd Mon: Closed

24th Tue: 9a & 10a

25th: CLOSED

26th: Wed 9a & 10a

27th: Closed

28th: Sat. Reg

CrossFit East River – WOD

“Bowser Castle” (Checkmark)

40:00 EMOM

minute 1: 14/12 Calorie Row

minute 2: 8/6 Strict Pull-ups + 8 TTB

minute 3: 14/12 Calorie Row

minute 4: 12 Dumbbell Bench Press

minute 5: Rest

Dumbbell Load: 50/35lb, 22.5/15kg
—

Stimulus: Muscular Endurance / Volume

RPE: 7/10

Primary Objective: Complete each movement(s) in the minute.

Secondary Objective: Obtain 10+ seconds rest for each minute during the EMOM

Mobility (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

For Quality:

5 Sets

:30/:30 Single Leg Banded Pallof Hold

:15 Top of V-Up Hold

-rest as needed b/t sets-
—

Pick a distance from the rig for the Pallof that allows you to maintain neutral positions, but is still challenging. Perform a deadbug hold for the v-up as needed.