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WOD – Wed, Sep 4

September 4, 2024Uncategorized

Announcements

Monday: “The Chief”
Cleans + Push-ups + Air Squats

Tuesday
Wall Balls + Ring Muscle-Ups + Running

Wednesday
Power Clean + Box Jump + Deadlift + Row

Thursday
Handstand Walk + Abmat Sit-Ups + Strict Pull-Ups + V-Ups

Friday:Bench Press 4
Couplet: Row + Devils Press

Saturday
Front Squat + Run + Back Squat + Run + Medball Cleans

Sunday
Hero WOD “Bradshaw”
For Time: 15:00-20:00

CrossFit East River – WOD

Deadlift (Every 3:00 x 4 Sets
Set 1: 6 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 3 Reps @ 80%+
)

% of 1RM Deadlift

Focus is on the posterior chain and making sure we are maintaining a neutral spine, staying rooted through the foot and and keeping a strong braced position throughout the entire lift.

Record Working Weight

“Asante Sana Squash Banana” (Time)

5 Rounds For Time

4 Power Cleans

6 Box Jumps

8 Deadlift

12/9 Calorie Row

-Rest 1:00 b/t Set –

Barbell: 155/105lb, 70/48kg

Box: 30”/24”
—

Goal: 12:00-15:00

Time Cap: 17:00

Score: Sum Total Time

RPE: 8/10

Primary Objective: Row in sub 40 seconds

Secondary Objective: Unbroken Power Cleans and Deadlifts

[Asante Sana Squash Banana: Levels] (Time)

Level 2

5 Rounds For Time

4 Power Cleans

6 Box Jumps

8 Deadlifts

10/7 Calorie Row

-Rest 1:00 b/t Set –

Barbell: 115/75lb, 52/34kg

Box: 24/20’’

—-

Level 1:

5 Rounds For Time

4 Hang Power Cleans

6 Box Step-Ups

8 Deadlifts

8/6 CalorieRow

-Rest 1:00 b/t Set –

Barbell: 75/55lb, 34/25kg

Box: 24/20’’

—-

Masters 55+:

5 Rounds For Time

4 Hang Power Cleans

6 Box Jumps

8 Deadlifts

10/7 Calorie Row

-Rest 1:00 b/t Set –

Barbell: 95/65lb, 43/30kg

Box: 24/20’’

—

Competitor / Rx+:

5 Rounds For Time

4 Power Cleans

6 Box Jumps

8 Deadlifts

12/9 Calorie Row

-Rest 1:00 b/t Set –

Barbell: 185/125lb, 84/57kg

Box: 30”/24”

—-

Big Class Option

5 Rounds For Time

4 Power Cleans

6 Box Jumps

8 Deadlifts

12 Alternating Jumping Lunges

-Rest 1:00 b/t Set –

Barbell: 155/105lb, 70/48kg

Box: 30”/24”

—-

Travel / Hotel / Limited Equipment

5 Rounds For Time

4 Dumbbell Power Cleans

6 Bench Jump Overs

8 Dumbbell Deadlifts

12 Alternating Jumping Lunges

-Rest 1:00 b/t Set –

Mobility

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

12:00 EMOM

Min 1: Hang Clean High Pull , For Load

Min 2: 8 Glute Ham Raise + 8 GHD Hip Extension + 10-15 second Sorenson Hold

Min 3: :20/:20 second Pallof Press Hold

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

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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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