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WOD – Fri, Aug 30

August 30, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

  • Will have one here and there

Male Female Partner SUMMER COMP – REGISTRATION LINK

  • Saturday Sept 21.
  • Social / BBQ with Bar Cabinet (next door)
  • Male / Female Partners (let us know if interested but don’t have a partner)
  • $40 person (for prizes, coffee, social, and coaches)SUMMER COMP CFER_Wod1.webp
  • SUMMER COMP CFER_Wod2.webpSUMMER COMP CFER_Wod 3.webp

CrossFit East River – WOD

Warm-Up

2-3 Sets, For Quality

10 Alternating Arm Swings

10 Back Slaps

10/10 Wrist Circles

5/5 Pendulum Lunges

Barbell Primer

2 Sets

3 Tall Muscle Cleans

3 Tall Power Cleans

3 Tall Squat Cleans

3 Low Hang Squat Cleans

10 Back Rack Cossack Squats

5 Barbell Reactive Quarter Squat Jumps

Squat Clean (For Load:
Every 2:30 x 5 Sets
1 Segment Squat Clean
2 Low Hang Squat Clean
Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 70%
Set 4: @ 75%
Set 5: @ 75%)

—

The segment will be a 1s pause at the knee.

% is Based On 1RM Squat Clean

Record Each Working Weight

Video Support:

Segment Lifting – Knee

“The Thief” (3 Rounds for time)

Every 5:00 x 3 Sets

8 Dual Dumbbell Power Cleans

25ft (7.5m) Dumbbell Front Rack Walking Lunges

16 Renegade Rows

25ft (7.5m) Dumbbell Front Rack Walking Lunges

8 Dual Dumbbell Squat Cleans

Dumbbells: 50/35lb, 22.5/15kg
Goal: Complete each set in 2:30-3:00

Time Cap: 4:00 per set

Stimulus: Posterior Chain / Muscular Endurance

RPE: 7/10

Primary Objective: Complete each working set as fast as possible.

Secondary Objective: Avoid the drop off due to leg fatigue. Effort will need to gradually rise as you are fighting against the interference and fatigue building over the course of the 3 sets.

[The Thief: Levels] (3 Rounds for time)

Level 2

Load: 35/25lb, 15/12kg

—-

Level 1:

Every 5:00 x 3 Sets

8 Dual Dumbbell Hang Power Cleans

25ft (7.5m) Dumbbell Farmers Walking Lunges

6 Shuttle Runs

25ft (7.5m) Dumbbell Farmers Walking Lunges

8 Dual Dumbbell Squat Cleans

Shuttle Run: 25ft (7.5m) Out and Back = 1 Rep

Dumbbell Front Rack Walking Lunge: 25/15lb, 12/7kg

—-

Masters 55+:

Load: 30/20lb, 14/9kg

—

Competitor / Rx+:

Every 5:00 x 3 Sets

10 Dual Dumbbell Power Cleans

25ft (7.5m) Dumbbell Front Rack Walking Lunges

10 Shuttle Runs

25ft (7.5m) Dumbbell Front Rack Walking Lunges

10 Dual Dumbbell Squat Cleans

Shuttle Run: 25ft (7.5m) Out and Back = 1 Rep

Dumbbell Front Rack Walking Lunge: 50/35lb, 22.5/15kg

—-

Big Class Option

15:00 EMOM

Min 1: 8 Dual Dumbbell Power Clean + 25ft (7.5m) Dual Dumbbell Front Rack Walking Lunges

Min 2: 8 Shuttle Runs

Min 3: 25ft (7.5m) Dual Dumbbell Front Rack Walking Lunges + 8 Dual Dumbbell Squat Clean

Min 4: Rest

Min 5: Rest

—-

Travel / Hotel / Limited Equipment

Dumbbell Clean and Jerks 70/50lb, 32/22.5kg

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories (Checkmark)

For Quality:

4 Sets

5/5 Pallof Press w/ Rotation

5/5 Parallel Medicine Ball Rotational Throw

5/5 Skater Jumps

Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.

Check us out on Instagram @BeastRiver

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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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