WOD – Sat, Dec 21

December 21, 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

“Triple Mushroom” (Time)

For Time: With a Partner

4 Rounds

28 Deadlifts

28 Dual Dumbbell Box Step Ups

7 Rope Climbs

Barbell: 225/155lbs (102/70.5kg)

Dumbbells: 50/35lbs (22.5/15kg)

Box: 24in/20in

Can Sub: Kettlebells for Dumbbells if necessary
—

Goal: 16:00-22:00

Time Cap: 25:00

Score: Time

RPE: 8/10

Primary Objective: Manage Grip Fatigue

Secondary Objective: Maintain Sets of 6-10 Reps at a time for the Deadlifts and Step-Ups and complete the Rope Climbs in under 2 minutes.

[Triple Mushroom: Levels] (Time)

Level 2:

Deadlift: 185/125lbs (84/57kg)

Dumbbells: 35/20lbs (16/10kg)

5 Rope Climbs

—

Level 1:

Barbell: 155/105lbs (70/47kg)

Dumbbells: 35/20lbs (16/10kg) 5 Pull to Stands

—

Competitor / Rx+:

Dumbbell: 70/50lb, 32/22.5kg

Box Height: 30/24in

—

Masters 55+:

Same as Level 2

—

Big Class:

Single Dumbbell Step-Ups

21 Inverted Rows for Rope Climbs

—

Travel / Hotel Gym:

2 Rounds

28 Dual Deadlifts

28 Dual Dumbbell Bench Step-Ups

14 Inverted Rows

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Optional Accessories (Checkmark)

For Quality:

Part A)

5 Rounds

1:00 Dead Hang

-rest :15-

:30 Ring Hamstring Curls

-rest :15-

Part B)

5 Rounds

:30 Banded Curls

:30 Banded Tricep Extensions

If the ring hamstring curl is too difficult, perform foam roller hamstring curls .