WOD – Wed, Dec 25
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
✋ 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
Warm-Up
400m Run
—
2 Sets
20/20 Single Arm Plank Hold
10 Alternating Single Arm Kettlebell Swings
30 second Bike
20 Lateral Line Hops + 20 Forward / Back Line Hops
–
Specific Prep
Build Loads on Single Arm Overhead Carry, touch on points of performance (Biceps by ears/ full extension overhead /neutral spine)
Get athletes set-up for ideal height on the Bike
Build Loads on Kettlebell Swing and Build height from Russian to American Swing. Focus on Short vs. Long Swing
30-60 second Practice Double Unders
“Koopa” (4 Rounds for time)
Every 8:00 x 4 Sets
400m Run
50/50ft Single Arm Overhead Carry
1k Bike (Echo or Row Erg)
20 American Kettlebell Swings
60 Double Unders
Kettlebell Load: 53/35lb, 24/16kg
—
Goal Time Domain: 6:00-7:00 / set
Time Cap: 7:15/set
Primary Objective : Aim to complete each round in approximately 6:00-7:00, leaving 1:00-2:00 of rest before the next set starts.
Secondary Objective : Consistently repeat similar times each set.
Stimulus: Muscular Endurance / Aerobic Capacity
RPE: 7-8/10
[Koopa: Levels] (4 Rounds for time)
Level 2:
Every 8:00 x 4 Sets
400m Run
50/50ft (15/15m) Single Arm Overhead Carry
1k Bike (Echo or Bike Erg)
20 American Kettlebell Swings
40 Double Unders
Kettlebell Load: 44/26lb, 20/12kg
—-
Level 1:
Every 8:00 x 4 Sets
200m Run
100ft Plate Overhead Carry
800m Bike (Echo or Bike Erg)
20 Russian Kettlebell Swings
80 Single Unders
Kettlebell Load: 44/26lb, 20/12kg
Plate: 25/15lb, 12/7kg
—-
Competitor / Rx+:
Every 8:00 x 4 Sets
400m Run
50/50ft (15/15m) Single Arm Overhead Carry
1k Bike (Echo or Bike Erg)
20 American Kettlebell Swings
60 Double Unders
Kettlebell Load: 70/53lb, 32/24kg
—
Masters 55+:
Every 8:00 x 4 Sets
400m Run
50/50ft (15/15m) Single Arm Overhead Carry
1k Bike (Echo or Bike Erg)
20 American Kettlebell Swings
40 Double Unders
Kettlebell Load: 44/26lb, 20/12kg
—-
Big Class:
Start athletes at different stations and have them move through the workout in order. Alternatively look at machine subs on mono chart for the Bike
—-
Travel / Hotel Gym:
Every 8:00 x 4 Sets
400m Run
50/50ft (15/15m) Single Arm Overhead Carry
400m Run
20 American Kettlebell Swings
60 Double Unders
Kettlebell Load: 53/35lb, 24/16kg or Dumbbell Load 50/35lb, 22.5/15kg
Mobility
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:
Part A
10:00 EMOM
Minute 1 – :45 Dead Hang
Minute 2 – 6/6 Rear Foot Elevated Single Leg Deadlift
Part B
5 Rounds
:30 Ring Curls
:30 Ring Skullcrusher
Add load to the dead hang if able. Use a moderate load on the single leg deadlifts.