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WOD – Mon, Nov 4

November 4, 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

Back Squat (Every 90 seconds x 6 Sets
2 Reps @ 75%

% of 1RM Back Squat)

% of 1RM Back Squat

These sets here are meant to be done with speed and form in order to really prime the system to hit a new 3RM here in the coming test phase. Work to have each set of 2 done quickly and with good force development.

“The Dodo Way of Life” (Time)

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 16/13 Calorie Row

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Barbell: 95/65lbs (43/30kg)
—

Goal: 14:00-16:00 (Finish in 4 Rounds)

Score: Time

RPE: 7/10

Primary Objective: Complete 15+ Thrusters Each Set

Secondary Objective: Complete the Row and Burpee Pull-Ups in under 45 seconds

On the final interval here before the cap, you can use you final minute 4 to finish the workout and get those 50 Thrusters completed

[The Dodo Way of Life: Levels] (Time)

Level 2

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 15/12 Calorie Row

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Barbell: 75/55lb, 34/25kg

—-

Level 1:

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 14/11 Calorie Row

Minute 2 – 8 Burpee Jumping Pull-Ups

Minute 3 – Max Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Barbell: 45/35lb, 20/15kg

—-

Masters 55+:

For Time:

EMOM Until 40 Thrusters Completed

Minute 1 – 14/11 Calorie Row

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Barbell: 75/55lb, 34/25kg

—

Competitor / Rx+:

For Time:

EMOM Until 60 Thrusters Completed

Minute 1 – 20/16 Calorie Row

Minute 2 – 10 Burpee Pull-Ups

Minute 3 – Max Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Barbell: 95/65lbs (43/30kg)

—-

Big Class Option

As prescribed, Just swap machines if necessary

—-

Travel / Hotel / Limited Equipment

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 – 200m Run

Minute 2 – 8 Burpee Pull-Ups

Minute 3 – Max Dumbbell Thrusters

Minute 4 – Rest

*There is a 16:00 cap on this.

Dumbbells: 40/30lb, 18/14kg

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 Child’s Pose

Optional Accessories (Checkmark)

For Quality:

4 Sets

5/5 Banded Skater Jumps

5/5 Parallel Medicine Ball Rotational Throw , Heavy

8/8 Bird-Dog Row

Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.

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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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