HealthFlex
×
  • Home
  • Get Started
  • Schedule
  • Drop-In
  • About
    • Staff
    • Pricing and Policies
    • Facility
    • Resources
      • mobility WOD
      • Travel WODs
  • Today’s WOD
  • Contact

WOD – Thu, Jan 11

January 11, 2024Uncategorized

CrossFit East River – WOD

Handstand Walk Skill (Distance)

A1)

Accumulate 20 reps

“Lunge kick ups”

A2)

3 sets of

1 Wall Walk + 15-40s Wall Facing HS Hold

A3) 3 sets

Advanced:

10′ Handstand Walk

10/8c Row

Beginner:

Lateral Handstand Walk against wall

– 4-8 steps / each direction

-10/8c Row
Lunge Kick-Ups To Wall

Wall Facing Handstand Hold

Handstand Walk

Lateral Handstand Walk Against Wall

– We are progressing through the HSW skill with advanced members working on handstand walking under fatigue while beginners will start to accumulate some time moving their hands with wall assistance

“Pillars of Heracles” (AMRAP – Rounds and Reps)

20 minute Partner AMRAP:

20 shuttle runs (2x25ft each rep)

partner holds two DBs in farmers position

50 cal Row

partner hold two DBs in front rack position

80 DU / 100 SU

while partner holds bottom of goblet squat (single DB)

s: 35/20

x: 50/35

*Switch at any time with partner. Can only accumulate reps if partner is holding the DBs in the proper position
*Shuttle runs are always counted as down and back – it may be easier for some member to count 40 total lengths.

Intent – Partner cardio and isometrics.

Target – The goal of this workout is to accumulate volume in some monostructural movements and then try to recover while performing an isometric hold. Plan smart switches with partners in order to keep the pace up and avoid burning out on the holds specifically. Most teams will need to dictate switching based on the partner who is performing the holds in order to make sure that person does not reach failure.

Feel – Steady intensity with some active recovery.

Flow – Partners can switch at any time but can only accumulate reps if the other partner is performing the proper hold.

Check us out on Instagram @BeastRiver

[wp_my_instagram username=”beastriver” limit=”6″ layout=”6″ size=”thumbnail” link=””]

Recent Posts

  • WOD – Tue, May 20
  • WOD – Mon, May 19
  • WOD – Sun, May 18
  • WOD – Sat, May 17
  • WOD – Fri, May 16

BARBELLS AND BURPEES

We'd love to hear from you!
The contact form is the best way to quickly get in touch. If you’d like to stop by the box, please visit our schedule page to make we’re in before you stop by.

‪(347) 352-7154‬

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym