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WOD – Fri, Oct 25

October 25, 2024Uncategorized

Announcements

🎃 Halloween WOD 👻

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

Monday: Front Squat + Back Squat

Triplet: Row + Dumbbell Step-Ups

Tuesday: Hang Power Clean

Triplet: Power Clean + Toe to Bar + Double Unders

Wednesday: Push Press

Couplet: American Kettlebell Swings + Push-Ups

Thursday

Row + Overhead Squat + Run

Friday: Deadlift + Vertical Jump

Chipper Conditioning: Pull-Ups + Deadlifts + Box Jumps + Burpees

Saturday: Rowing Golf Game

Row + Dumbbell Thrusters + Abmat Sit-Ups

Sunday

Bar Muscle-Ups

16:00 EMOM

Triplet: Bar Muscle-Ups + Power Snatch + Echo Bike

CrossFit East River – WOD

Warm-Up

3 Sets

20 second on / 10 second transition

– Inchworm to Hollow Hold

– Glute Bridge (1sec Pause)

– Romanian Deadlift / Segmented Deadlift

– Alternating Box Step-Up / Step-Down Box Jumps

– Dead Hang / Scap Pull-Ups / Bar Kip Swings

– 1:00 Transition between sets –

This warm-up will be a progressive 3 rounds. With each round going through 20 seconds at each movement and ideally progressing intensity or the movement pattern. i.e For the Pull-Up progression, hit Dead-Hang, then Scap Pull-Ups, then Bar Kip Swings

After the final set, we should be able to take 7 minutes to Warm-Up and Establish the Segmented Deadlift

Segmented Deadlift (4 Rounds for weight)

Segmented Deadlift

Every 2:30 x 4 Sets

3 Reps @ 70%+

3 Seated Vertical Jumps
—

% of 1RM Deadlift

The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps. For the seated vertical jumps, set yourself up at parallel and perform each rep max effort.

“Thor” (Time)

For Time:

35 Pull-Ups

30 Deadlifts

25 Box Jumps

30 Pull-Ups

25 Deadlifts

20 Box Jumps

Starting @ 1:30, Perform 5 Bar Facing Burpees Until Completion

Barbell: 225/155lb, 102/70kg

Box: 24/20”
Goal Time Domain: 11:00-15:00

Time Cap: 17:00

Primary Objective: Complete each movement in as close to 2:00 as possible

Secondary Objective: Maintain sets of 5-10 on each movement

Stimulus: Posterior Chain / Upper + Lower Body

RPE: 9/10

[Thor: Levels] (Time)

Level 2:

For Time:

15 Pull-Ups

30 Deadlifts

25 Box Jumps

15 Pull-Ups

25 Deadlifts

20 Box Jumps

Starting @ 1:30, Perform 5 Bar Facing Burpees EMOM Until Completion

Barbell: 155/105lb, 70/48kg

Box: 24/20”

—

Level 1:

For Time:

35 Ring Rows

30 Deadlifts

25 Box Step-Ups

30 Ring Rows

25 Deadlifts

20 Box Step-Ups

Load: 95/65lb, 43/30kg

Box: 24/20’’

Starting @ 1:30, Perform 3 Bar Facing Burpees EMOM Until Completion

—

Masters 55+:

For Time:

15 Pull-Ups

30 Deadlifts

25 Box Jumps

15 Pull-Ups

25 Deadlifts

20 Box Jumps

Starting @ 1:30, Perform 5 Bar Facing Burpees EMOM Until Completion

Barbell: 135/95lb, 61/43kg

Box: 24/20”

—

Competitor / Rx+:

For Time:

35 Chest to Bar Pull-Ups

30 Deadlifts

25 Box Jumps

30 Chest to Bar Pull-Ups

25 Deadlifts

20 Box Jumps

Starting @ 1:30, Perform 5 Bar Facing Burpees EMOM Until Completion

Barbell: 225/155lb, 102/70kg

Box: 30/24’’

—

Big Class Option

As prescribed

—

Travel / Hotel / Limited Equipment

For Time:

25 Strict Pull-Ups

40 Dual Dumbbell Deadlifts

25 Box Jumps

20 Strict Pull-Ups

30 Dual Dumbbell Deadlifts

20 Box Jumps

Starting @ 1:30, Perform 5 Bar Facing Burpees EMOM Until Completion

Dumbbells: 60/45lb, 27.5/20kg

Box: 24/20”

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

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

Optional Accessories (Checkmark)

For Quality:

5 Rounds (10:00 Clock)

:45 Work/:15 Rest

Station 1 – GHD Sit-Ups

Station 2 – Barbell Hip Thrusts w/ 3s Iso at Top
—

Aim to keep a steady cadence on the GHD sit-ups across each minute here today, focusing on explosive reps. For the hip thrusts, perform at a moderate load that allows you to keep the 3s held at the top true through and go unbroken for 45 straight seconds. May use a sandbag or dumbbell on your lap as well!

Check us out on Instagram @BeastRiver

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‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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