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WOD – Mon, Jun 24

June 24, 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)

400m Run

–

:30/:30 Couch Stretch

:60 Alternating Active Pigeon Stretch

:30/:30 Active Scorpion Stretch

:60 Alternating Crucifix Stretch

–

2 Sets

10 Russian Kettlebell Swings

5 Pause Goblet Squats + 5 Goblet Squats

10 Bar Kip Swings

10 Alternating Lateral Lunges

Paused Front Squat (Take 10:00 minutes
Work up to a Heavy Pause Front Squat (2 sec)
)

Front Squat (2 Rounds for weight)

3 Front Squats @ 85-90% of Heavy for the Day

5 Front Squats @ 80% of Heavy for the Day

*No Pause on the Drop Sets

Rocket Power (Time)

3 Rounds for Time

20 Pull-Ups

20 American Kettlebell Swings 53/35lb, 24/16kg

400m Run

Time Domain: 11:00-15:00

Time Cap: 18:00
–

Stimulus: Muscular Endurance / V02 Max

RPE: 9/10

Primary Objective: Complete each round of the workout in under 5 minutes

Secondary Objective: Even pacing across all 3 rounds

Strategy: Start off on the pull-ups and kbs conservatively with the approach to break early to save grip and forearms with the knowledge that towards round 3 the arms will be very fatigued and the pull-ups will be exponentially harder to hang onto. The best plan is quick short sets, manageable rest periods and maintaining pace on the run somewhere between 2-5k run pace.

[Rocket Power: Levels] (Time)

Level 2

3 Rounds for Time

12 Banded Strict Pull-Ups

20 American Kettlebell Swings 44/26lb, 20/12kg

400m Run

—-

Level 1:

3 Rounds for Time

12 Jumping Pull-Ups

20 Russian Kettlebell Swings

400m Run

Load: Choice

—-

Masters 55+:

3 Rounds for Time

10 Strict Pull-Ups

20 Russian Kettlebell Swings 53/35lb, 24/16kg

400m Run

—

Competitor / Rx+:

3 Rounds for Time

25 Pull-Ups

25 American Kettlebell Swings 53/35lb, 24/16kg

400m Run

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

As Prescribed

May sub Dual Dumbbell Hang Snatch with 2×25/15lb, 12/7kg

PRVN Reset (Checkmark)

1-3 Sets, For Completion

:30/:30 Banded Shoulder Distraction

:30/:30 Foam Roll Lats

1:00 Seated Straddle , alternate touching your toes at a comfortable pace

Optional Accessories (Checkmark)

4 Sets, For Completion as a superset

6/6 F ront Rack Box Step Ups

7/7/7 Prone I-Y-T with 2.5-5 lb Plates
*Pick a box height that puts you right around parallel on the step up, and a load that allows you to focus on controlling the negative and not over utilize the non working foot for a push off.

* This will be 7 reps at each position for a total of 21 reps

Check us out on Instagram @BeastRiver

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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

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