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WOD – Fri, Oct 18

October 18, 2024Uncategorized

Announcements

🎃 Halloween WOD 👻

  • Saturday 26th!
  • Where something… different…costumes get – 2 mins on workout time!

Monday: Ring Muscle-Ups

Triplet: Double Unders + Ring Muscle-Ups + Squat Cleans

Tuesday: Split Jerk

Couplet: Dumbbell Push Press + Abmat Sit-Ups

Wednesday

Triplet: Running + American Kettlebell Swings + Burpee Box Jump Overs

Thursday: Back Squat

Triplet: Chest to Bar + Front Rack Reverse Lunge + Row Calories

Friday: Snatch Complex

Triplet: Deadlifts + Strict Handstand Push-Ups + Toe to Bar

Saturday: 3 Person Team AMRAP: 24:00

Triplet: Row+ Burpee + Wall Ball

Sunday

Bench Press 5×10

Strict Pull-Up 5×10

Bent Over Row + Dumbbell Pull-Overs

🎃 Halloween Activities 👻

🔪 Fri:- Pumpkin Carving and Movie Night

-6:30p @ Gym

–BYOP (Bring Your Own Pumpkin)

🍻 Sat: Lorerely Beer Garden and Haunted House

– 5:15p SHARP! @ Loreley

CrossFit East River – WOD

Snatch (Squat Snatch Complex
Every 2:00 x 5 Sets
1 Segmented Snatch
2 Low Hang Snatch)

Perform @ 75%+ of 1RM Snatch

Segmented Snatch will have us pause just below the knee, before hitting the Snatch, then we will move back to the low hang position to perform two more low hang Snatches.

*Snatches may be done as a Squat Snatch or Power Snatch, whichever allows for the best technique and most viable catching position

“I Let Him Go” (Time)

For Time

10-8-6-4-2

Strict Handstand Push-Ups

Deadlifts

*10 Toe to Bar to Finish Each Round

Barbell: 275/185lb, 125/84kg

% on Deadlift should be no higher than 70% of 1RM
—

Goal Time Domain: 6:00-8:00

Time Cap: 12:00

Primary Objective: Completing each set of Handstand Push-Ups in 2 sets or less

Secondary Objective: Unbroken Deadlift reps

Stimulus: Mixed Strength Stamina Work

RPE: 8/10

[I Let Him Go: Levels] (Time)

Level 2:

For Time

10-8-6-4-2

Handstand Push-Ups

Deadlifts

*10 Alternating Toe to Bar to Finish Each Round

Barbell: 225/155lb, 102/70kg

% on Deadlift should be no higher than 70% of 1RM

—

Level 1:

For Time

10-8-6-4-2

Kneeling Box Piked Handstand Push-Ups

Deadlifts

*10 Hanging Knee Raises to Finish Each Round

Barbell: 95/65lb, 43/30kg

% on Deadlift should be no higher than 70% of 1RM

—

Masters 55+:

For Time

10-8-6-4-2

Strict Handstand Push-Ups to 2’’ Riser

Deadlifts

*8 Toe to Bar to Finish Each Round

Barbell: 155/105lb, 70/48kg

% on Deadlift should be no higher than 70% of 1RM

—

Competitor / Rx+:

For Time

10-8-6-4-2

Strict Deficit Handstand Push-Ups 3/1.5’’

Deadlifts

*15 Toe to Bar to Finish Each Round

Barbell: 315/205lb, 143/93kg

% on Deadlift should be no higher than 70% of 1RM

—

Big Class Option

As prescribed

—

Travel / Hotel / Limited Equipment

For Time

10-8-6-4-2

Strict Handstand Push-Ups

20-16-12-8-4

Dual Dumbbell Deadlifts

*10 Toe to Bar to Finish Each Round

Dumbbells: Challenging Unbroken Loads

% on Deadlift should be no higher than 70% of 1RM

Mobility

PRVN Recovery #2

1:00 Child’s Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

For Quality:

5 Sets

12 Single Leg Banded Hip Thrust + :15 Iso On Final Rep, Each Side

20/20 Bicycle Crunches from Hollow

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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