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WOD – Fri, Jul 26

July 26, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

  • Will have one here and there

In-House Comp Poll! Click link below.

https://forms.gle/uJpdXjANHQxQyh3N9

Help us organize an end of summer comp!

CrossFit East River – WOD

Warm-Up (Checkmark)

5/5 World’s Greatest Stretch

15 Prone Y’s w/ Plates (Hold top for 2 second)

-then-

For Quality:

12:00 EMOM

Minute 1 – 8/8 Quadruped Thoracic Rotations

Minute 2 – 5 Hang Muscle Snatch + 5 Snatch Balance + 5 Overhead Squats

Minute 3 – :10 Passive Hang + :10 Active Hang + 8 Kip Swings

Minute 4 – :40 Machine, Building Pace

*Build each round with your Barbell Load if possible

Snatch (Every 1:15 x 10 Sets
Sets 1-5: 2 Reps @ 70-80%
Sets 6-10: 1 Rep @ 83%+)

Theaetetus (4 Rounds for reps)

4 Sets, For Reps

1:30 on/1:30 off

15 Overhead Squats

-Max Toes to Bar in the Remaining Time

Load: 135/95lb, 61/43kg

L3: as prescribed

L2: 95/65lb, 43/30kg, Alternating TTB

L1: 45/35lb, 20/15kg, Abmat Sit-Ups

Masters 55+: 75/55lb, 34/25kg

Comp: 155/105lb, 70/48kg
—

Goal: 12-18 Reps / Set

Stimulus: Midline Conditioning / Quad Stamina

RPE: 8/10

Primary Objective: Toes to Bar Reps

Secondary Objective: Unbroken Overhead Squats

PRVN Recovery #6 (Checkmark)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

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

1:00 Childs Pose

Optional Accessories (4 Rounds for time)

For Completion:

4 Sets

2:00 On/1:00 Off

15 GHD Sit-Ups

5/5 Rotational Kettlebell Swings

-Max Parallette Support L-Sit Remaining Time
—

Quality first and foremost here. Aim to go for a longer hold to start each set on the L-Sit, before accumulating some high quality shorter holds. Bend the knees as needed.

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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