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WOD – Sun, Oct 27

October 27, 2024Uncategorized

CrossFit East River – WOD

Warm-Up

2-3 Sets, For Quality

1:00 Cardio Choice

15 Banded Face Pulls

10 Bar Kip Swings

5 Strict Pull-Ups or 8-10 Ring Rows

5 Hang Muscle Snatch

5 Hang Power Snatch

“Valhalla” (4 Rounds for reps)

16:00 EMOM

min 1: 6/5 Bar Muscle-Ups

min 2: 12 Power Snatch

min 3: 18/13 Calorie Echo Bike

min 4: Rest

Barbell: 95/65lb, 43/30kg
—

Goal: Complete each movement as fast as possible. Looking for 40-45 seconds on / :15-20 seconds off on working segments

Primary Objective: Complete each movement within the minute

Secondary Objective: Bar Muscle-Ups and Power Snatch done in 2 sets or less

Stimulus: Barbell Cycling and Gymnastics

RPE: 8/10

[Valhalla:Levels] (4 Rounds for reps)

Level 2

16:00 EMOM

min 1: 8 Burpee Pull-Ups

min 2: 12 Power Snatch

min 3: 15/11 Calorie Echo Bike

min 4: Rest

Barbell: 75/55lb, 34/25kg

—-

Level 1:

16:00 EMOM

min 1: 6 Burpee Jumping Pull-Ups

min 2: 12 Hang Power Snatch

min 3: 12/9 Calorie Echo Bike

min 4: Rest

Barbell: 45/35lb, 20/15kg

—-

Masters 55+:

16:00 EMOM

min 1: 8 Burpee Pull-Ups

min 2: 12 Power Snatch

min 3: 15/11 Calorie Echo Bike

min 4: Rest

Barbell: 75/55lb, 34/25kg

—

Competitor / Rx+:

Day Off

—-

Big Class Option

Can sub any machine for Bike today. Look at Mono Chart

—-

Travel / Hotel / Limited Equipment:

As prescribed, can sub Dumbbells for Barbell if needed.

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 Childs Pose

Optional Accessories (Checkmark)

12:00 EMOM

minute 1: 10 Strict Toe to Bar

minute 2: 5/5 Crossover Box Step-Up

minute 3: 100ft (30m) Reverse Sled Drag

Loads: Choice, Challenging and Unbroken

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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