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WOD – Mon, Sep 30

September 30, 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

General Warm-Up

2:00 Row, Building From Easy to Moderate Pace

Into..

For Quality:

8:00 EMOM

Minute 1 – 20 seconds Lateral Band Walk + 20 second Monster Band Walk

Minute 2 – :15 Dead Hang + 5 Slow Scap Pull-Up

Minute 3 – 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell)

Minute 4 – 3-5 Broad Jumps or 10 Jumping Air Squats

Back Squat (Every 2:00 x 5 Sets
1 Pause Back Squat + 4 Back Squats @ 60-65%)

% is Based on 1RM Back Squat

The paused rep will have a 5 second pause in the bottom. Focus on maintaining good positions there, and then keeping reps up tempo for the rest of each set.

Jackie (Time)

For time:

1,000-meter row

50 thrusters

30 pull-ups

Men: 45 lb.

Women: 35 lb.
Barbell: 20/15kg

Goal Time Domain: 6:00-10:00

Time Cap: 15:00

Primary Objective: Complete in fastest overall time

Secondary Objective: Maintain Big Sets on Thrusters and Pull-Ups

Stimulus: Sprint Chipper

RPE: 10/10* Test Workout

[Jackie: Levels] (Time)

Level 2

As Prescribed

—-

Level 1:

For Time:

800m Row

40 Thrusters

20 Jumping Pull-Ups

Barbell: 45/35lb, 20/15kg

—-

Masters 55+:

As prescribed

—

Competitor / Rx+:

For Time:

1000m Row in Sub 3:20/3:40

50 Thrusters

30 Pull-Ups

Barbell: 45/35lb, 20/15kg

—-

Big Class Option

Start Class on a Delay to allow everyone in class to hit this workout, or sub to 1000m Ski, 2000m Bike Erg, or 1000m Run

—-

Travel / Hotel / Limited Equipment

For Time:

1000m Run

50 Dumbbell Thrusters

30 Pull-Ups

Dumbbells: 25/15lb, 12/7kg

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:

5 Sets

10 Lateral Hop Over PVC (No Rebound)

5/5 Hanging Windshield Wipers
—

The goal here is quality, explosive movement for the lateral PVC hop overs. Pick a height that is challenging but repeatable with just a quick reset in between reps. The hanging windshield wiper, either variation, is very difficult so if needed perform 15/15 Weighted Russian Twists.

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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