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WOD – Fri, Aug 16

August 16, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

  • Will have one here and there

MF SUMMER COMP REGISTRATION LINK

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Summer Comp T-Shirt Order form

https://forms.gle/Rz9DS8bUv2jujiSq9

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Monday: Back Squat 3-3-3-3-3

Power Snatch + Back Rack Reverse Lunges

Tuesday: Ring Muscle-Up

Echo Bike + GHD Sit-Ups + Ring Muscle-Ups

Wednesday: Clean and Jerk Complex

Power Clean and Push Jerk + Bar Facing Burpees

Thursday:

Ski Erg + Wall Walks + Double Unders + Shuttle Runs

Friday:

Dumbbell Bench Press + American Kettlebell Swings + Calorie Row

Saturday:

Run + Wall Balls + Box Jumps

Sunday:

Ball Up to Single Leg Eccentric

Box Pike Strict Handstand Push-Up

BUNS & BRATS: WORKOUT THIS FRI

– 5 PM w/ Coach Becca

– Glute focused workout

CrossFit East River – WOD

Pump the Brakes (5 Rounds for time)

For Time:

Every 4:00 x 5 Sets

12 Dumbbell Bench Press

18 American Kettlebell Swings

200m Run

Dumbbells: 50/35lb, 22.5/15kg

Kettlebell: 53/35lb, 24/16kg
Goal: 2:30-3:15/set

Time Cap: 3:30/set

Stimulus: Upper Body Interference / Muscular Stamina

RPE: 8/10

Primary Objective: Complete each movement unbroken. Emphasis on cycle rate and unbroken American Kettlebell Swings

Secondary Objective: Complete the row in under 90 seconds

[Pump the Brakes: Levels] (5 Rounds for time)

Level 2

For Time:

Every 4:00 x 5 Sets

12 Dumbbell Bench Press

18 American Kettlebell Swings

200m Run

Dumbbells: 35/25lb, 15/12kg

Kettlebell: 44/26lb, 20/12kg

—-

Level 1:

For Time:

Every 4:00 x 5 Sets

12 Dumbbell Bench Press

18 Russian Kettlebell Swings

200m Run

Dumbbells: 30/20lb, 14/9kg

Kettlebell: 35/18lb, 16/8kg

—-

Masters 55+:

For Time:

Every 4:00 x 5 Sets

12 Dumbbell Bench Press

18 Russian Kettlebell Swings

200m run

Dumbbells: 35/25lb, 15/12kg

Kettlebell: 44/26lb, 20/12kg

—

Competitor / Rx+:

Dumbbells: 70/50lb, 32/22.5kg

Kettlebell: 70/53lb, 32/24kg

—-

Big Class Option

5 Sets

3:00 AMRAP

1:00 Max Calorie Row

12 Dumbbell Bench Press

Max American Kettlebell Swings in Remaining Time

1:00 Rest between AMRAPs

Dumbbells: 50/35lb, 22.5/15kg

Kettlebell: 53/35lb, 24/16kg

*Start class on 1:00 Delay and allows for 4 Groups

—-

Travel / Hotel / Limited Equipment

For Time:

Every 4:00 x 5 Sets

12 Dumbbell Bench Press

18 American Kettlebell Swings

240m Run

Dumbbells: 50/35lb, 22.5/15kg

Kettlebell: 53/35lb, 24/16kg

Mobility (Checkmark)

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

For Quality

3 Supersets

10-12 Ring Push-Ups *

16-20 Dual Kettlebell Alternating Gorilla Row

Rest as needed b/t sets

20×1 Tempo For Both Movements

Feet Elevated Ring Push-Ups if possible to increase the challenge
Tempo [A][B][C][D]

A = Eccentric

B = Position or change of direction between Eccentric And Concentric

C = Concentric

D = Position or change of direction between Concentric and Eccentric

Eccentric = Muscle Lengthening Under Tension

Concentric = Muscle Shortening Under Tension

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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