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WOD – Thu, Oct 3

October 3, 2024Uncategorized

Announcements

💪 ✌️2 Fast 2 Pumps!

– OG Pump Sesh is Back

AND

– Glutes and Guts adding to the rotation

– Fridays at 5pm

NEW SUNDAY OPEN GYM TIMES:

– 11a

– 12p

CrossFit East River – WOD

Warm-up

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

Barbell Primer

Barbell Primer (Snatch)

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

– Snatch High Pull

– Muscle Snatch

– Power Snatch

– Overhead Squat

– Squat Snatch

Then add loads, bar should be off the floor now

From the Floor x 2

– Snatch Lift Off to Knee

– Slow Snatch Pull

– Squat Snatch

Then Complex @ Real Speed, Building to Starting Loads

Snatch (10:00 EMOM
1 Snatch Pull + 1 Squat Snatch

Perform @ 70%+ of 1RM Snatch)

We are keeping this simple today with the focus on a great Snatch Pull, keeping the barbell close and then moving into the Squat Snatch focusing on aggressive extension and a fast turnover underneath the barbell.

“Achilles Heel” (Time)

10 Rounds for Time

3 Squat Snatch

10 Wall Balls

Barbell 135/95lb, 61/43kg

Wall Ball: 20/14lb, 9/6kg, 10/9ft
—

Goal Time Domain: 7:00-11:00

Time Cap: 15:00

Primary Objective: Each round in sub 1:00

Secondary Objective: Consistent pacing across all rounds

Stimulus: Leg Stamina / Squat Specific Speed and Consistency

RPE: 8/10

[Achilles Heel: Levels] (Time)

Level 2

10 Rounds for Time

3 Squat Snatch

10 Wall Balls

Barbell 95/65lb, 43/30kg

Wall Ball: 20/14lb, 9/6kg, 10/9ft

—-

Level 1:

10 Rounds for Time

5 Hang Power Snatch

10 Wall Balls

Barbell: 45/35lb, 20/15kg

Wall Ball: 14/10lb, 6/4kg, 10/9ft

—-

Masters 55+:

10 Rounds for Time

3 Power Snatch

10 Wall Balls

Barbell 95/65lb, 43/30kg

Wall Ball: 20/14lb, 9/6kg, 10/9ft

—

Competitor / Rx+:

Day Off /Active Recovery Day

—-

Big Class Option

As Prescribed

—-

Travel / Hotel / Limited Equipment

10 Rounds for Time

4 Alternating Dumbbell Squat Snatch

10 Dual Dumbbell Thrusters

Snatch: 70/50lb, 32/22.5kg

Thruster: 2×30/20lb, 14/9kg

Mobility

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories (Checkmark)

3-4 Sets, For Quality

100ft (30m) Reverse Sled Drag

15/15 Banded Terminal Knee Extensions

30 second Weighted Wall Sit

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

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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