WOD – Mon, Dec 30
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 “New Year’s WeeK” Schedule
**CLOSED New Years Day**
30th: 6a canceled – 7,8,9a
31st: Regular am 6,7,8 // 7pm Canceled
1st – CLOSED New Year’s for Class
Monday:
Strength/Weightlifting: Back Squat progression
Metcon: An Open-style triplet combining Burpee Pull-Ups, Front Squats, and Double Unders
Tuesday:
Strength/Weightlifting: Touch-and-Go Power Cleans
Metcon: Two 6:00 AMRAP intervals followed by a max calorie erg finisher. A straightforward, high-effort day.
Wednesday: Closed for New Years
Thursday:
Metcon: A 40:00 “EMOM-ish” session (Every 2:00 x 20 intervals). This should feel more like active recovery and muscular stamina development, keeping athletes moving at a steady, moderate pace.
Friday:
A couplet of Double Unders and Single Arm Devil’s Press.
Saturday:
A chipper featuring Wall Balls, Rowing, Pull-Ups, Snatches, and Bar Muscle-Ups.
Sunday:
Strength/Weightlifting: Volume Bench Press
Metcon: Strength and accessory-focused conditioning to round out the week.
Accessory Work: Lats and Triceps
CrossFit East River – WOD
No 6a Monday
Sorry for any inconvenience 6am’ers.
~Griff
Adding a 9a
Back Squat (Every 2:30 x 4 Sets
Set 1: 10 @ 60%
Set 2: 10 @ 65%
Set 3: 8 @ 70%
Set 4: 8 @ 70%)
“Skybreaker” (Time)
For Time:
5 Rounds
7 Burpee Pull-Ups
15 Front Squats
50 Double Unders
Barbell 115/75lb, 52/34kg
Time Domain + Time Cap:
Time Domain: 12-15 Minutes
Time Cap: 17 Minutes
Stimulus: Leg Stamina / Classic CrossFit Triplet
RPE: 8/10 – Hard, pushing close to threshold, but sustainable across 5 rounds.
Primary Objective: Maintain consistent pacing across all rounds—avoid redlining too early.
Secondary Objective: Aim to perform front squats in 1-2 sets and minimize rest between transitions
[Skybreaker: Levels] (Time)
Level 2
For Time:
5 Rounds
5 Burpee Pull-Ups
15 Front Squats
35 Double Unders
Barbell 95/65lb, 43/30kg
—-
Level 1:
For Time:
5 Rounds
5 Burpee Jumping Pull-Ups
15 Goblet Squats
50 Single Unders
Kettlebell: 44/26lb, 20/12kg
—-
Competitor / Rx+:
For Time:
5 Rounds
3 Rope Climbs
15 Front Squats
75 Double Unders
Barbell 115/75lb, 52/34kg
—
Masters 55+:
Same as Level 2
—-
Big Class:
As prescribed
—-
Travel / Hotel Gym:
For Time:
5 Rounds
7 Burpee Pull-Ups
15 Goblet Squats
50 Single Unders
Load: Challenging, Unbroken
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
Optional Accessories (Checkmark)
For Quality:
4 Sets
:30 Plank, Heavy Weight
-:15 rest-
:30 Plank, Moderate Heavy Weighted
-:15 rest-
:30 /:30 Side Plank
-rest 1:00 b/t sets-