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WOD – Tue, Jul 9

July 9, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

  • Will have one here and there

Monday: Squat Snatch 5-4-3-2-1
Couplet: “Karabel” (Wall Balls + Power Snatches)

Tuesday: Bar Muscle-Ups
Run + Bar Muscle-Up + Knee to Elbows + Double Under + Row

Wednesday: Pause Front Squat 1 x 1
Deadlift + Front Rack Lunge + Strict Handstand Push-Ups

Thursday
Couplet: Row + Burpee Box Jump Overs

Friday: Pause Split Jerk + Split Jerk
Triplet: Power Clean + Push Press + Chest to Bar

Saturday:
Wall Walks + Shuttle Runs + Abmat Sit-Ups

Sunday: Turkish Get-Ups & Sandbag Cleans
Sandbag Bear Hug Holds
Couplet: American Kettlebell Swings + Push-Ups

CrossFit East River – WOD

The Long and Short of it (4 Rounds for calories)

Every 8:00 minutes, 4 Sets ( 2 @ each station)

Station 1:

600 Run

into..

2 Rounds

7 Bar Muscle-Ups

50 Double Unders

In Remaining Time…

-Max Row cals

Station 2:

24 Alternating Angels Press

Into..

2 Rounds

15 Knee to Elbows

50 Double Unders

In Remaining Time..

-Max Row cals

Dumbbell Load: 50/35lb

Angel’s Press = *Single Arm Devils Press

*No Rest between stations
Stimulus: Muscular Endurance and Aerobic Capacity

RPE: 7/10

Primary Objective: Complete each buy-in under 6:00.

Secondary Objective: Achieve consistent paces across on the Row/Bike.

[The Long and Short of It: Levels] (4 Rounds for calories)

Level 2:

Every 8:00 minutes, 4 Sets ( 2 @ each station)

Station 1:

400 Run

into..

2 Rounds

12 “Kipping” Chest to Bar Pull-Ups

40 Double Unders

-Max Row/Bike

Station 2:

18 Alternating Angels Press

into..

2 Rounds

15 Kipping Knees to Chest

40 Double Unders

into..

-Max Row/Bike

Dumbbell Load: 35/25lb, 15/12kg

—-

Level 1:

Every 8:00 minutes, 4 Sets ( 2 @ each station)

Station 1:

400m Run

into..

2 Rounds

10 Banded Strict Pull-Ups

60 Single Unders

-Max Row/Bike

Station 2:

18 Alternating Angels Press

into..

2 Rounds

12 Strict Knee Raises

60 Single Unders

into..

-Max Row/ Bike

Dumbbell Load: 25/15lb, 12/7kg

—

Competitor:

Every 8:00 minutes, 4 Sets ( 2 @ each station)

Station 1:

800m Run

into..

2 Rounds

9 Bar Muscle-Ups

63 Double Unders

-Max Echo Bike

Station 2:

30 Alternating Angels Press

into..

2 Rounds

18 Knee to Elbows

63 Double Unders

into..

-Max Echo Bike

Dumbbell Load: 70/53lb, 32/22.5

—-

Big Class Variation:

As prescribed, Start on 2:30 Delay’s to allow enough time between athletes on the bike.

This will allow Group 1 on the 0:00, Group 2 on the 2:30, Group 3 on the 5:00.

Alternatively, if you need to accommodate a bigger class and more bikes, substitute any machine for one of the stations instead of the bike and this will allow for a very easy class management strategy and you can add another 3 groups and have them start on the other station.

—-

Hotel / Travel / Limited Equipment

Every 8:00 minutes, 4 Sets ( 2 @ each station)

Station 1:

800m Run

into..

2 Rounds

7 Burpee Pull-Ups

50 Double Unders

-Max Jumping Lunges

Station 2:

30 Alternating Angels Press

into..

2 Rounds

12 Strict Knees to Elbow

50 Double Unders

into..

-Max Jumping Lunges

Dumbbell Load: 50/35lb, 22.5/15kg

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

Accessories (Checkmark)

For Quality:

15:00 EMOM

Minute 1 – 10 Straight Bar Dips

Minute 2 – 10 Dual Dumbbell Bent Over Lateral Raises, Light Load

Minute 3 – 10 Dual Dumbbell Upright Rows , Light Load
Make sure to use loads for the raises that keep the movement strict. Keep a slight bend at the elbow for lateral variation. If you don’t have p-bars, setup dumbbells on tall boxes to perform your dips.

Check us out on Instagram @BeastRiver

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

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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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