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WOD – Sun, Jul 7

July 7, 2024Uncategorized

CrossFit East River – WOD

Warm-Up (No Measure)

3 Sets, For Quality

1:00 Cardio Choice

6/6 Kettlebell Windmill

2 Wall Walks + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

Bench Press (Every 2:00 x 5 Sets
2 Tempo Bench Press + 3 Bench Press
)

*For the tempo reps you will maintain a 3 second descent and 1 second pause on the chest.

Start at ~60% of your 1RM and build to an RPE 8 for the day (leave 2-3 reps in t

Truck Bed (Time)

5 Rounds for Time

15/10 Calorie Echo Bike

5/5 Single Arm Dumbbell Hang Clean and Jerk

15/10 Push-Ups

Dumbbell: 50/35lb, 22.5/15kg
–

Goal: 8:00-11:00

Time Cap: 13:00

Stimulus: Shoulder Stamina / Muscular Endurance

RPE: 8/10

Primary Objective: Complete each round in under 2:00 minutes

Secondary Objective: Maintain unbroken Dumbbell Hang Clean and Jerks as well as the Push-Ups

[Truck Bed: Levels] (Time)

Level 2:

5 Rounds for Time

12/9 Calorie Echo Bike

5/5 Single Arm Dumbbell Hang Clean and Jerk

10/8 Push-Ups

Dumbbell: 35/25lb, 15/12kg

—-

Level 1:

5 Rounds for Time

10/7 Calorie Echo Bike

5/5 Single Arm Dumbbell Hang Clean and Jerk

10/8 Band Assisted Push-Ups

Dumbbell: 25/15lb, 12/7kg

—-

Masters 55+:

5 Rounds for Time

12/9 Calorie Echo Bike

5/5 Single Arm Dumbbell Hang Clean and Jerk

10/8 Push-Ups

Dumbbell: 30/20lb, 14/9kg

—-

Competitor:

Day Off, but if you choose to do this workout, move to a 70/50lb, 32.5/22.5kg Dumbbell

—

Big Class Option

5 Rounds for Time

10/7 Calorie Echo Bike

5/5 Single Arm Dumbbell Hang Clean and Jerk

10 Air Squats

15/10 Push-Ups

Dumbbell: 50/35lb, 22.5/15kg

—

Hotel Gym / Travel / Limited Equipment

5 Rounds for Time

20 Alternating Jumping Lunges

5/5 Single Arm Dumbbell Hang Clean and Jerk

15/10 Push-Ups

Dumbbell: 50/35lb, 22.5/15kg

PRVN Recovery #7 (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Optional Accessories (Checkmark)

For Quality:

5 Sets

:15 Hanging L-Sit

-:15 rest-

:30 Sorenson Hold

-:30 rest-

:30/:30 Side Plank Hold

-:30 rest-

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‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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