HealthFlex
×
  • Home
  • Get Started
  • Schedule
  • Drop-In
  • About
    • Staff
    • Pricing and Policies
    • Facility
    • Resources
      • mobility WOD
      • Travel WODs
  • Today’s WOD
  • Contact

WOD – Thu, Sep 5

September 5, 2024Uncategorized

CrossFit East River – WOD

Warm-Up

4 Sets, Through

:20 seconds on, :10 seconds off

– Walking Inchworm to Hollow Body

– Hollow Rocks

– Wall Walk to Handstand Hold

– Scapular Pull-Ups

“Hakuna Matata” (3 Rounds for time)

For Time:

Every 8:00 x 3 Sets

60ft (18m) Handstand Walk

30 Abmat Sit-Ups

15 Strict Pull-Ups

40ft (9m) Handstand Walk

20 V-Ups

10 Strict Pull-Ups
—

Goal: 4:45-6:15

Score: Total Working Time

RPE: 8/10

Primary Objective: Go Big for Big Sets on Pull-Ups

Secondary Objective: Consistency on Handstand Walk

[Hakuna Matata: Levels] (3 Rounds for time)

Level 2

For Time:

Every 8:00 x 3 Sets

30ft (8m) Handstand Walk

30 Abmat Sit-Ups

10 Strict Pull-Ups

15ft (4m) Handstand Walk

20 V-Ups

5 Strict Pull-Ups

—-

Level 1:

For Time:

Every 8:00 x 3 Sets

3 Wall Walks

30 Abmat Sit-Ups

10 Strict Banded Pull-Ups

2 Wall Walks

20 V-Ups

5 Strict Banded Pull-Ups

—-

Masters 55+:

For Time:

Every 8:00 x 3 Sets

30ft (8m) Handstand Walk

30 Abmat Sit-Ups

10 Strict Pull-Ups

15ft (4m) Handstand Walk

20 V-Ups

5 Strict Pull-Ups

—

Competitor / Rx+:

Active Recovery Options

—-

Big Class Option

For Time:

Every 8:00 x 3 Sets

6 Wall Walks

30 Abmat Sit-Ups

15 Strict Pull-Ups

4 Wall Walks

20 V-Ups

10 Strict Pull-Ups

—-

Travel / Hotel / Limited Equipment

For Time:

Every 8:00 x 3 Sets

6 Wall Walks

30 Abmat Sit-Ups

15 Strict Pull-Ups

4 Wall Walks

20 V-Ups

10 Strict Pull-Ups

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

Optional Accessories (Checkmark)

3-4 Sets, For Quality

10 Weighted Russian Twists

10/10 Three Point Dumbbell Row

10-15 second Extended GHD Supine Hold

Check us out on Instagram @BeastRiver

[wp_my_instagram username=”beastriver” limit=”6″ layout=”6″ size=”thumbnail” link=””]

Recent Posts

  • WOD – Fri, May 9
  • WOD – Thu, May 8
  • WOD – Wed, May 7
  • WOD – Tue, May 6
  • WOD – Mon, May 5

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

Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym