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WOD – Wed, Nov 20

November 20, 2024Uncategorized

Announcements

🎽 CFER Shirt Order: Sexy Black and Red

– Put size and style!

🔗 ORDER FORM LINK

🦃 🗓Thanksgiving Hours:

📍Wed 27th: 7p Canceled

📍Thrs 28th: 9:30a

📍Fri: 29th: 9:30a, 10:30a

📍Sat: Regular Schedule

Monday: 3RM Deadlift
Triplet: Double Unders, Deadlifts, Shoulder to Overhead

Tuesday: Chest to Bar Skill Work
Triplet: Calorie Row + Chest to Bar Pull-Ups + Box Jumps

Wednesday: 5×5 Bench Press
Bench Press + DB Power Cleans + DB Reverse Lunges + GHD Sit-Ups + Renegade Rows

Thursday
Handstand Push-Up Skill Work
Run + Wall Walk + Handstand Walk + Row + Bar Facing Burpees

Friday: 3RM Hang Squat Snatch
Couplet: Ring Muscle-Ups + Squat Snatch

Saturday:
Triplet: Run + Wall Balls + Box Jumps

Sunday
Handstand Push-Ups / Power Clean Cycling
Handstand Push-Ups + Power Cleans + Push-Ups + Farmers Carry

✨ NEW: EXTRA HOURS Membership Available

🗓 Workout anytime that fits your schedule.

🔑 Gym / Equipment access during Off-Class times.

📧 Talk to Griff or email: team@beastiver.com

CrossFit East River – WOD

“Shooter” (5 Rounds for weight)

20:00 EMOM

min 1: 5 Bench Press

min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges

min 3: 25 V-ups

min 4: 20 Renegade Rows

min 5: Rest Minute

Bench @ 90% of 5RM From Last Week

Dumbbells @ 50/35lb, 22.5/15kg
—

Stimulus: Strength and Stability EMOM

RPE: 6/10

Primary Objective: Bench Press @ % for the day

Secondary Objective: Complete each movement within the minute by the 45 second mark

[Shooter: Levels] (5 Rounds for weight)

Level 2

20:00 EMOM

min 1: 5 Bench Press

min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges

min 3: 20 V-Ups

min 4: 20 Renegade Rows

min 5: Rest Minute

Bench @ 90% of 5RM From Last Week

Dumbbells @ 35/25lb, 15/12kg

—-

Level 1:

20:00 EMOM

min 1: 5 Bench Press

min 2: 5 Dual Dumbbell Power Clean + 8 Dual Dumbbell Front Rack Reverse Lunges

min 3: 20 Abmat Sit-Ups

min 4: 20 Renegade Rows

min 5: Rest Minute

Bench @ 90% of 5RM From Last Week

Dumbbells @ 25/15lb, 12/7kg

—-

Masters 55+:

20:00 EMOM

min 1: 5 Bench Press

min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges

min 3: 20 V-Ups

min 4: 20 Renegade Rows

min 5: Rest Minute

Bench @ 90% of 5RM From Last Week

Dumbbells @ 35/25lb, 15/12kg

—

Competitor / Rx+:

20:00 EMOM

min 1: 5 Bench Press

min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges

min 3: 20 GHD Sit-Ups

min 4: 20 Renegade Rows

min 5: Rest Minute

Bench @ 90% of 5RM From Last Week

Dumbbells @ 50/35lb, 22.5/15kg

—-

Big Class Option

As prescribed, can also use KBs or sub a single arm db variation

—-

Travel / Hotel / Limited Equipment

20:00 EMOM

min 1: 10-12 Dual Dumbbell Bench Press

min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges

min 3: 20 V-Ups

min 4: 20 Renegade Rows

min 5: Rest Minute

Dumbbells @ 50/35lb, 22.5/15kg

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 Finisher (Checkmark)

3-4 Sets, For Quality

10/10 Side Plank Rotations

20 Banded Tricep Extensions

:30/:30 second Banded Paloff Press 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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