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WOD – Wed, Nov 6

November 6, 2024Uncategorized

Announcements

Monday: Back Squat 6×2
Triplet: Row + Burpee Pull-Ups + Thrusters

Tuesday:
Alt DB Snatch + Wall Walk + Handstand Push-Up + Run

Wednesday: Deadlift
Triplet: Box Jump Overs + Dumbbell Walking Lunges + Toe to Bar

Thursday”
Triplet: Mixed Mono: Run + Row + Bike
Midline Work

Friday:
Power Snatch + Hang Snatch

Saturday:
CHAD 1000X

Sunday
Handstand Walk
Triplet: Handstand Walk + Bike + Dumbbell Hang Clean and Jerk
Midline + Hips

CrossFit East River – WOD

Deadlift (Every 2:00 x 5 Sets
4 Reps @ 65%
3 Reps @ 70%
2 Reps @ 75%
2 Reps @ 80%
2 Reps @ 80%)

–

% of 1RM Deadlift

We are looking to tackle Deadlifts at loads that allow for us to hit some good weights, but don’t overly tax volume or really high end percentages. We are just looking for enough of a stimulus to keep things hot as we lead into the testing phase. These are a touch higher than what we tackled on Monday’s Back Squats as we are testing our 3RM in two weeks, not next week.

“Diego” (Time)

For Time:

3 Rounds for Time

18 Box Jump Overs

60ft Dual Dumbbell Front Rack Walking Lunges

18 Toe to Bar

Box: 24/20”

Dumbbells: 50/35lb, 22.5/15kg
—

Goal: 7:00-11:00

Time Cap: 15:00

RPE: 8/10

Primary Objective: Toe to Bar in 3 Sets or Less

Secondary Objective: Consistent Pace round to round

[Diego: Levels] (Time)

Level 2

For Time:

3 Rounds for Time

15 Box Jump Overs

60ft Dual Dumbbell Front Rack Walking Lunges

15 Toe to Bar

Box: 24/20”

Dumbbells: 35/25lb, 15/12kg

—-

Level 1:

For Time:

3 Rounds for Time

20 Line Hops

60ft Bodyweight Walking Lunge

20 Abmat Sit-Ups

Box: 24/20”

—-

Masters 55+:

For Time:

3 Rounds for Time

15 Box Jump Overs or Step Overs

60ft Dual Dumbbell Front Rack Walking Lunges

15 Toe to Bar

Box: 24/20”

Dumbbells: 30/20lb, 14/9kg

—

Competitor / Rx+:

For Time:

3 Rounds for Time

22 Box Jump Overs

60ft Dual Dumbbell Front Rack Walking Lunges

22 Toe to Bar

Box: 24/20”

Dumbbells: 70/50lb, 32/22.5kg

—-

Big Class Option

For Time:

3 Rounds for Time

18 Box Jump Overs

60ft Goblet Walking Lunge

18 Toe to Bar

Box: 24/20”

Dumbbells: 70/53lb, 32/24kg KB or 70/50lb, 32/22.5kg DB

—-

Travel / Hotel / Limited Equipment

Sub Bench Jump overs or Odd Object Jump Overs

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality:

4 Sets

6/6 Dual Dumbbell Bulgarian Split Squat 30×1

6 Stationary Bar Dips 20×1

-rest as needed b/t sets-

Both movements should be done at the heaviest load you can while maintaining tempo.

Tempo is written as:

Eccentric/lowering – 3 second

Bottom – 0 second

Concentric/raising – Explosive

Top – 1 second

*These numbers are an example for the bulgarians.

If you don’t have p-bars, use dumbbells on boxes.

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

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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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