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WOD – Sun, Aug 18

August 18, 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

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CrossFit East River – WOD

Mobility

For Quality

10:00 AMRAP

9/7 Calorie Ski or Row

6/6 Single Arm Ring Rows

3 Strict Knee Raises + 10 sec Tuck L-Hang

6 Supine Leg Raises

Tightwad Part A (AMRAP – Reps)

Every 90 seconds x 10 Sets

1 Legless Rope Climb 15ft
—

The focus today is all on gymnastics development and really leaning into the positions and targeted progressions associated with rope climbs. We will be looking for the legless rope climbs to be done as fast as possible with the goal of refining technique. This is the style of workout that allows for some play in the levels as we could start each one of these seated, do a legless descent as well as ascent, or even just move to 2 traditional rope climbs instead of legless. There are always countless ways to target a specific stimulus and it is always the goal to challenge oneself to the height of their current ability.

Tightwad Part B (5 Rounds for reps)

Gymnastics Strength Superset

10:00 EMOM

min 1: 4 Ball-Up + Single Leg Eccentric

min 2: 4-6 Box Pike Handstand Push-Up 41×1

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

For Quality

3 Sets

8-10/ arm Single Arm GHD Preacher Curls

8-10/ arm Single Arm Z-Press

:30 second Hollow Rock

Rest as needed between movements

30×1 Tempo for Movements
—

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

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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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