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WOD – Sun, Jun 30

June 30, 2024Uncategorized

Announcements

💪 🛑 No Pump Sesh: Following Dates

  • 6/21
  • 6/28
  • 7/12
  • 7/19

CrossFit East River – WOD

Warm-Up (No Measure)

2:00 Cardio Choice

–

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

–

3 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Romanian Deadlifts

Double Dare (5 Rounds for weight)

Every 4:00 x 5 Sets

3-5-7-9-11 Deadlift

9 Strict Knee to Elbow

18 Gorilla Rows

Deadlift Loads

Set 1: 80%

Set 2: 75%

Set 3: 70%

Set 4: 65%

Set 5: 60%
–

Stimulus: Absolute Strength / Hypertrophy and Structural Support

RPE: 6/10

Primary Objective: Complete each movement unbroken

Secondary Objective: Complete full circuit in under 2 minutes per set

Workout Flow: This workout is meant to be more of an accessory strength metcon with the goal of still touching on some heavy Deadlifts for those looking to keep this lift primed as we move away from it a bit during this cycle. The pulling volume coming down can allow for a little more heightened nervous system speed and power development, but some may want to keep the absolute strength gains and growth hormone response from the use of heavy Deadlifts. Treat each 4:00 segment as a strength circuit.

[Double Dare: Levels] (5 Rounds for weight)

Level 2:

Every 4:00 x 5 Sets

3-5-7-9-11 Deadlift

9 Strict Knee to Chest

18 Gorilla Rows

Deadlift Loads

Set 1: 80%

Set 2: 75%

Set 3: 70%

Set 4: 65%

Set 5: 60%

—-

Level 1:

Every 4:00 x 5 Sets

3-5-7-9-11 Block Deadlifts

9 Strict Knee Raises

18 Gorilla Rows

Deadlift Loads

Set 1: 80%

Set 2: 75%

Set 3: 70%

Set 4: 65%

Set 5: 60%

—-

Masters 55+:

Every 4:00 x 5 Sets

3-5-7-9-11 Deadlift

9 Strict Knee to Chest

18 Gorilla Rows

Deadlift Loads

Set 1: 80%

Set 2: 75%

Set 3: 70%

Set 4: 65%

Set 5: 60%

—-

Competitor:

Full Rest Day

—

Big Class Option

As prescribed

—

Hotel Gym / Travel / Limited Equipment

Every 4:00 x 5 Sets

7-9-11-13-15 Dumbbell Deadlifts

9 Strict Knee to Chest

18 Gorilla Rows

Choice on Loads

PRVN Mobility #10 (Checkmark)

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories (Checkmark)

For Completion

12:00 EMOM

minute 1: 15/12 Calorie Ski Erg

minute 2: 15 Weighted GHD Hip Extensions

minute 3: -Max Wall Sit

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‪(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

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