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WOD – Mon, Sep 23

September 23, 2024Uncategorized

Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

Monday: Cycling Thrusters
Echo Bike + Box Jump + Toe to Bar + Thrusters

Tuesday:
Triplet: Cal Row + Alternating Dumbbell Snatch + Farmers Carry

Wednesday: Power Clean and Jerk Complex
Gymnastics Density: Wall Facing Handstand Push-Ups + Burpees to Target + Chest to Bar

Thursday:
Triplet: Dual Kettlebell Front Rack Walking Lunge + Sit-Ups + Wall Balls

Friday
Barbell Cycling : Power Snatch + Power Clean
Row + Power Snatch + Run + Power Clean

Saturday: Ring Muscle-Up
Triplet: Ring Muscle-Ups + Burpee Box Jump Overs
Sunday

7:00 AMRAP
Triplet: Deadlifts + V-Ups + Double Unders

CrossFit East River – WOD

“The Dragon Warrior” (Time)

For Time:

5:00/4:00/3:00 Work

200m Run

15 Box Jumps

18 Toe to Bar

-Max Thrusters

-2:00 rest b/t sets-

*Continue until 75 Thrusters are Complete

If not completed in the 3:00 round, the athletes will then move back around to the 5:00 round again and on down.

Barbell: 75/55lb, 34/25kg

Box: 24/20”
Goal: Complete the workout in the 3:00 work interval

Stimulus: Leg and Midline Stamina

RPE: 9/10

Primary Objective: Complete the workout in the final 3:00 time frame

Secondary Objective: Go big on the first two sets here to leave only a few reps here on the final segment.

[The Dragon Warrior: Levels] (Time)

Level 2

For Time:

5:00/4:00/3:00 Work

100m Run

12 Box Jumps

15 Alternating Toe to Bar

-Max Thrusters

-2:00 rest b/t sets-

*Continue until 75 Thrusters are Complete

Load: 65/45lb, 30/20kg

Box: 24/20’’

—-

Level 1:

For Time:

5:00/4:00/3:00 Work

100m Run

12 Box Step-Ups

15 Abmat Sit-Ups

-Max Thrusters

-2:00 rest b/t sets-

*Continue until 75 Thrusters are Complete

Load: 45/35lb, 20/15kg

Box: 24/20’’

—-

Masters 55+:

For Time:

5:00/4:00/3:00 Work

150m Run

12 Box Jumps

15 Toe to Bar

-Max Thrusters

-2:00 rest b/t sets-

*Continue until 75 Thrusters are Complete

Load: 65/45lb, 30/20kg

Box: 24/20’’

—

Competitor / Rx+:

Load: 95/65lb, 43/30kg

—-

Big Class Option

As Prescribed: The goal is to start on a :45 second Delay for Groups to allow 4

Can also substitute machines

—-

Travel / Hotel / Limited Equipment

For Time:

5:00/4:00/3:00 Work

5 Shuttle Runs

15 Bench Jumps

18 V-Ups

-Max Dumbbell Thrusters 35/25lb, 15/12kg

-2:00 rest b/t sets-

*Continue until 75 Thrusters are Complete

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality:

16:00 EMOM

Minute 1 – 14 Alternating Rotational Slam Ball

Minute 2 – 4/4 90 Degree Box Jump

Minute 3 – :30/:30 Side Plank

Minute 4- Rest

Perform all movements at a moderate weight/height across.

Check us out on Instagram @BeastRiver

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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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