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WOD – Wed, Sep 25

September 25, 2024Uncategorized

Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

CrossFit East River – WOD

Warm-Up

2 Sets, For Quality

5/5 World’s Greatest Stretch

:15/:15 Active Scorpion Stretch

1 Wall Walk

3-5 Pike Push-Ups

5 Scapular Pull-Ups + 5 Kip Swings + 5 Jumping Pull-Ups

Barbell Prep

*High Hang (Hip)

High Pull + Muscle Clean + Power Clean + Push Jerk + Split Jerk

* Hang (Knee)

High Pull + Muscle Clean + Power Clean + Push Jerk + Split Jerk

* Low Hang

High Pull + Muscle Clean + Power Clean + Push Jerk + Split Jerk

Then, Add Loads so bar is off the floor

Practice Complex as 3 TnG Power Cleans + 2 Push Jerk + 1 Split Jerk

Power Clean Complex (4 Rounds for weight)

For Load:

Every 2:30 x 4 Sets

3 Power Cleans + 2 Push Jerks + 1 Split Jerks

*Unbroken Complex
—

Perform @ 60-70%

% Power Clean and Push Jerk

This complex is meant to be done unbroken as 3 touch and go cleans into 2 Push Jerks and finishing off with 1 split jerk.l The goal here is to keep the day relatively light and work more on the mechanics and form.

“Po” (Time)

5 Rounds for Time

3 Wall Facing Handstand Push-Up

6 Burpee to Target

9 Chest to Bar Pull-Ups

6 Shuttle Runs

Shuttle Run = 25ft (7.5m) out and back is 1 Rep
—

Goal: 8:00-13:00

Time Cap: 15:00

Stimulus: Gymnastics Density

RPE: 8/10

Primary Objective: Complete each round in as close to 2:00 as possible

Secondary Objective: Maintain consistency across all sets and unbroken movement patterns.

[Po: Levels] (Time)

Level 2

5 Rounds for Time

3 Wall Facing Handstand Push-Up to 2’’ Riser

6 Burpee to Target

9 Pull-Ups

6 Shuttle Runs

—-

Level 1:

5 Rounds for Time

6 Tall Kneeling Dual Dumbbell Strict Press

6 Burpees

9 Ring Rows

6 Shuttle Runs

Load: Choice

—-

Masters 55+:

5 Rounds for Time

3 Wall Facing Handstand Push-Up to 2’’ Riser

6 Burpee to Target

9 Pull-Ups

6 Shuttle Runs

—

Competitor / Rx+:

5 Rounds for Time

5 Wall Facing Handstand Push-Up

7 Burpee to Target

12 Chest to Bar Pull-Ups

7 Shuttle Runs

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

As prescribed

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

For Quality:

5 Sets

5/5 Chest Supported Single Arm Row, Heavy

5/5 Seated Single Arm Strict Pres s

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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