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WOD – Sun, Sep 8

September 8, 2024Uncategorized

CrossFit East River – WOD

Warm-Up

3 Sets, For Quality

30 seconds Jump Rope Practice

8 Romanian Deadlifts

8 Barbell Strict Press

8 Scapular Pull-Ups

8 Ring Rows

12 Barbell Hip Thrust

Bradshaw (Time)

10 Rounds for Time

3 Handstand Push-Ups

6 Deadlift (225/155 lb)

12 Pull-Ups

24 Double-Unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
102/70kg

—

Goal: 15:00-20:00

Time Cap: 25:00

Stimulus: Fast Transitions, Pacing

RPE: 8/10

Primary Objective: Complete each round of Handstand Push-Ups and Deadlifts unbroken

Secondary Objective: Keep each round to sub 2:00 minutes per round

[Bradshaw: Levels] (Time)

Level 2

10 Rounds for Time:

3 Handstand Push-Ups 2’’ Riser

6 Deadlifts

9 Pull-Ups

24 Double Unders

Barbell: 185/125lb, 84/57kg

—-

Level 1:

10 Rounds for Time:

4 Dumbbell Push Press

6 Deadlifts

12 Ring Rows

48 Single Unders

Barbell: 95/65lb, 43/30kg

Dumbbells: 2x 30/20lb, 14/9kg

—-

Masters 55+:

10 Rounds for Time:

3 Handstand Push-Ups 2’’ Riser

6 Deadlifts

9 Pull-Ups

24 Double Unders

Barbell: 155/105lb, 70/48kg

—

Competitor / Rx+:

Off Day

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment: Solo

10 Rounds for Time:

3 Handstand Push-Ups

9 Dual Dumbbell Deadlifts

12 Pull-Ups

24 Double Unders

Dumbbells: 2×70/50lb, 32/22.5kg

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:

5 Sets

12-16 Gorilla Rows

6/6 Rear Foot Elevated Single Leg Deadlift, Moderate

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team@BeastRiver.com

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‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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