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WOD – Thu, Aug 8

August 8, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

  • Will have one here and there

MF SUMMER COMP REGISTRATION LINK

SummerCompWorkouts24_v05.jpeg

CrossFit East River – WOD

Warm-Up (No Measure)

2 Sets, For Completion

:30 sec Extended Reverse Plank Bridge

:30 sec Elevated Prayer Stretch

—

3 Sets, For Quality

20 Bear Plank Shoulder Taps

10 Hollow Rocks

:15 sec Passive Hang + :15 sec Active Hang

5 Strict Knee Raises

Virtuoso (AMRAP – Reps)

Every 5:00 x 5 Sets

2 “Wall Walk Complex”

8 Strict Toe to Bar

15 second Tuck L-Hang

8 “Shoot Through Complex”

“Wall Walk Complex” = 1 Wall Walk + 15 second Nose to Wall Handstand Hold

” Shoot Through Complex ” = Push-Up + Shoot Through + Dip + Shoot Through
–

Stimulus: Gymnastics Development

RPE: 6/10

Primary Objective: Complete each set in under 4:00 minutes

Secondary Objective: Complete each movement in an unbroken set

[Virtuoso: Levels] (AMRAP – Reps)

Level 2

Every 5:00 x 5 Sets

2 “Wall Walk Complex”

6 Strict Knees to Elbows

10 second Tuck L-Hang

6 “Shoot Through Complex”

“Wall Walk Complex” = 1 Wall Walk + 15 second Nose to Wall Handstand Hold

“Shoot Through Complex” = Push-Up + Shoot Through + Dip + Shoot Through

—-

Level 1:

Every 5:00 x 5 Sets

2 “Wall Walk Complex”

8 Strict Knee Raises

15 Seated Pike Up Hold

5 Shoot Throughs

Wall Walk Complex to 20inch off wall

Shoot Through: 1 Rep equals out and back

—-

Masters 55+:

Every 5:00 x 5 Sets

2 “Wall Walk Complex”

6 Strict Knees to Elbows

10 second Tuck L-Hang

6 “Shoot Through Complex”

“Wall Walk Complex” = 1 Wall Walk + 15 second Nose to Wall Handstand Hold

“Shoot Through Complex” = Push-Up + Shoot Through + Dip + Shoot Through

—

Competitor / Rx+:

As prescribed or Day Off

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

As prescribed, use 2 benches for Shoot through complex

Escalating Durante (AMRAP – Rounds and Reps)

8:00 AMRAP

2-4-6-8-10…

Hollow Rocks

V-Ups

Tuck Ups

second Hollow Hold

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

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‪(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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