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WOD – Tue, Oct 29

October 29, 2024Uncategorized

Announcements

🖼 ART SHOW SATURDAY

Where: CFER

When: 3p – 6p

What: Johanna Goodman’s Art

Who: You & anybody you want to invite!

Avail: Wine & Snacks

Monday: Bench Press 10-8-6-4-2

Triplet: Bench Press + V-ups + Farmers Carry

Tuesday: Back Squat + Seated Box Jump to High Box 4×3

Triplet: Wall Balls + Burpee Box Jump Overs + Double Unders

Wednesday: Handstand Walk

Triplet: Run + Pull-Ups + Handstand Push-Ups

Thursday: Hang Power Snatch 3RM

Row + Power Snatch + Hang Power Snatch + Row

Friday: 2 x 2 Hang Squat Clean + 1 Split Jerk

Power Clean + Push Jerk + Front Squat + Ring Dip + Toe to Bar

Saturday:

Row Buy-In + Couplet: Run and Single Arm Devils Press

Sunday

Rope Climb Skill Work

Every 2:00 x 15 Sets

Row

Rope Climb + Back Rack Lunges

Wall Walk + Ring Row

CrossFit East River – WOD

Back Squat (Back Squat
Every 3:00 x 4 Sets
3 Reps @ 80%+
Rest 15-20 seconds
3 Seated Box Jumps to High Box)

We will hit the 3 Back Squats @ 80% then rest enough time to hit the 3 Box Jumps well. These will be done from a seated position on a bench or box that allows for a 90 degree angle at the hips and knees. The goal here is to increase weight and the height of the box on each set.

% Based on 1RM Back Squat

Record Each Working Weight

“Kano” (Time)

For Time:

4 Rounds for Time

12 Wall Balls

15 Burpee Box Jump Overs

12 Wall Balls

60 Double Unders

Wall Ball: 20/14lb, 9/6kg

Box: 24/20’’
—

Goal Time: 11:00-15:00

Time Cap: 15:00 minutes

RPE: 8/10

Primary Objective: complete each round as close to 3:00 as possible

Secondary Objective: Maintain Unbroken Wall Balls and Double Unders

[Kano: Levels] (Time)

Level 2:

For Time:

4 Rounds for Time

9 Wall Balls

12 Burpee Box Jump Overs

9 Wall Balls

36 Double Unders

Wall Ball: 20/14lb, 9/6kg

—-

Level 1:

For Time:

4 Rounds for Time

9 Wall Balls

12 Burpee Box Step-Ups

9 Wall Balls

60 Single Unders

Wall Ball: 14/10lb, 9/6kg

—-

Masters 55+:

For Time:

4 Rounds for Time

9 Wall Balls

12 Burpee Box Jump Overs

9 Wall Balls

36 Double Unders

Wall Ball: 20/14lb, 9/6kg

—

Competitor / Rx+:

For Time:

4 Rounds for Time

15 Wall Balls

18 Burpee Box Jump Overs

15 Wall Balls

60 Double Unders

Wall Ball: 30/20lb, 14/9kg

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment

For Time:

4 Rounds for Time

18 Air Squats

12 Burpee Bench Jump Overs

18 Air Squats

60 Double Unders

Mobility

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories (Checkmark)

Part A)

Back Rack Lunge (Forward Step)

For Load:

3 x 14 @ 45-50% of 1RM Back Squat

Part B)

3 Sets, For Quality

10-12 Ring Hamstring Curls

:15/:15 seconds Single Leg Sorenson Hold

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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