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WOD – Sat, Jun 29

June 29, 2024Uncategorized

Announcements

💪 🛑 No Pump Sesh: Following Dates

  • 6/21
  • 6/28
  • 7/12
  • 7/19

Monday: Pause Front Squat
Triplet: Pull-Ups + American Kettlebell Swings + Run

Tuesday: Split Jerk
Couplet: Echo + Clean and Jerk

Wednesday: Toe to Bar
Triplet: Wall Balls + Toe to Bar + Burpee Box Jump Overs

Thursday
Wall Walks + Row Calories + Turkish Get Ups + Runs + Sandbag Bear Hug Hold

Friday: Snatch
Triplet: Bar Muscle-Ups + Power Snatch + Double Unders

Saturday:
Team Workout : Waterfall Style:
Row + Push-Ups + Run + Dumbbell Thrusters

Sunday
Deadlifts + Strict Knees to Elbows + Gorilla Rows

CrossFit East River – WOD

Warm-Up (No Measure)

3 Sets, For Quality

1:00 Row

200m Run

6 Inchworm to Hollow Body

10 Bear Plank Shoulder Taps

5/5 Single Arm Dumbbell Hang Clean and Jerk

10 Dumbbell Goblet Squats

Salute Your Shorts (Time)

3 Person Team, Waterfall

5 Rounds, For Time

300/250m Row

20/15 Push-Up

200m Run

10 Dumbbell Thrusters 50/35, 22.5/15kg
–

Goal: 20:00-25:00

Time Domain: 30:00

Stimulus: Muscular Endurance and Stamina

RPE: 7/10

Primary Objective: Stay in front of your team members and never get caught in the workout

Secondary Objective: Maintain under 4 minutes a round

Strategy and Flow: The workout will begin with the first teammate on the rower, once they are out of the way then the second teammate can get on the rower to complete 300/250m, and finally once they are out of the way then the third teammate will begin the rower. Due the fact that there are 4 stations and 3 teammates we are looking for the team to try to stay moving throughout much of this workout with very little rest periods once everyone is into the waterfall. The expectation is that at some point there will be a rest period as the rower will become the bottleneck of this workout. The idea is to try to keep this train moving as long as possible.

[Salute Your Shorts: Levels] (Time)

Level 2:

3 Person Team, Waterfall

5 Rounds, For Time

250/220 Row

15/10 Push-Up

200m Run

10 Dumbbell Thrusters 35/25lb, 15/12kg

—

Level 1:

3 Person Team, Waterfall

5 Rounds, For Time

250/220 Row

15/10 Band Assisted Push-Up

200m Run

10 Dumbbell Thrusters 25/15lb, 12/7kg

—-

Masters 55+:

3 Person Team, Waterfall

5 Rounds, For Time

250/220 Row

15/10 Push-Ups

200m Run

10 Dumbbell Thrusters 30/20lb, 14/9kg

—

Competitor:

Solo

5 Rounds, For Time

300/250m Row

25 Push-Ups

200m Run

10 Dumbbell Thrusters 70/50lb, 32/22.5kg

—

Big Class Option

3 Person Team, Waterfall

4 Rounds, For Time

300/250m Row

25/20 Push-Up

200m Run

20/14 Calorie Echo Bike

15 Dumbbell Thrusters 50/35, 22.5/15kg

—-

Hotel Gym / Travel / Limited Equipment, Solo

5 Rounds, For Time

200m Run

20/15 Push-Ups

200m Run

10 Dumbbell Thrusters 50/35, 22.5/15kg

Mobility (Checkmark)

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories (Checkmark)

3 Sets, For Quality

:20 Ring Support Hold

20 Banded Tricep Extensions

10/10 Foot Elevated Cossack Squat

Check us out on Instagram @BeastRiver

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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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