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WOD – Tue, Oct 1

October 1, 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

3 Sets, For Quality

1:00 Cardio Choice

5 Inchworm Push-Ups

10 Glute Bridge Band Pull Aparts

20 Bear Plank Shoulder Taps

5/5 Single Leg Kettlebell Clean

Barbell Primer

Barbell Primer (Clean)

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

– Clean High Pull

– Muscle Clean

– Power Clean

Then add loads, bar should be off the floor now

From the Floor x 2

– Clean Lift Off to Knee

– Slow Clean Pull

– Low Hang Power Clean

– Power Clean

Then Complex @ Real Speed, Building to Starting Loads

—

While building to working loads, build Bench Press to starting loads. Focal points, engagement of lats and mid-back, while locking in feet to floor and utilizing glutes. There will be a small arch in the lumbar spine and space between lumbar and bench.

“Hector”

18:00 EMOM

minute 1: 5 Bench Press 31×1 Tempo

minute 2: Clean Pull + 3 Power Cleans

minute 3: Rest

Bench @ 55-65%

Cleans @ 70%+ of 1RM Power Clean

* Cleans are not TnG

—

Goal: Build to 80-82% on Cleans, while maintaining a strong consistent load across on Bench Press

Primary Objective: Maintaining Tempo on Bench and Positional Speed and Power on Cleans

Secondary Objective: Finish each set of Cleans in under 30 seconds. This means each rep is within 6 seconds of each other for a completed quick single set.

Stimulus: ATP / CP Pathway + Absolute Strength Development

RPE: 6/10

Notes: Today is about building strength and body positions. Lean into the form and tempo today. Chase that first then progress loads second. Do not let you ego get in the way.

Bench Press (Record Heaviest 5 you did for workout)

[Hector: Levels]

Level 1:

18:00 EMOM

minute 1: 8 Bench Press 31×1 Tempo

minute 2: Segmented Clean Deadlift + 5 Hang Power Cleans

minute 3: Rest

Bench @ Light Load, Working on Time Under Tension

Cleans @ Loads that allow for speedy technique and build connection through the middle

—-

Travel / Hotel / Limited Equipment

18:00 EMOM

minute 1: 8 Dual Dumbbell Bench Press @ 31×1 Tempo

minute 2: 9 Dual Dumbbell Deadlift + 6 Dual Dumbbell Power Cleans

minute 3: Rest

Bench @ Challenging Unbroken Loads

Dumbbell Loads: Choice, Challenging

* Cleans are TnG

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Child’s Pose

Power Clean (Record Heaviest 3 you did for the workout)

Optional Accessories (Checkmark)

4-5 Sets, For Quality

8 Barbell Bent Over Row 21×1 Tempo

4-6 Strict Dips @ 42×1 Tempo

Loads: Choice

Tempo Prescription:

First Number = Eccentric Portion of the Lift

Second Number = Change of Direction or Pause between Eccentric and Concentric

Third Number = Concentric

Fourth Number = Change of Direction or Pause Between Concentric and Eccentric

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

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‪(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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