WOD – Sat, Nov 23
Announcements
🎽 CFER Shirt Order: Sexy Black and Red
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🦃 🗓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
Monday: Bar Muscle-Up Progression
Triplet: Single Arm Overhead Lunges + American Kettlebell Swings + Bar Muscle-Ups
Tuesday: 1RM Clean and Jerk within the Workout
Triplet: Power Snatch + Power Cleans + Thrusters
Wednesday
Couplet: Rowing + Burpee Box Jump Overs
Thursday:
Pull-Ups + Push-Up + Sit-Up + Air Squat, Run + KBS + Pull-Up, Thruster + Pull-Up, Run + Overhead Squat + Ground to Overhead, Run + Box Jump + Wall Balls
Friday
3RM Overhead Squat
Triplet: Wall Walk + Toe to Bar + Alternating Dumbbell Snatch
Saturday
Hero WOD “Roy”
Triplet: Deadlifts + Box Jumps + Pull-Ups
Sunday
N/A
Every 4:30 x 6 Sets
Triplet: Echo Bike + Push-Ups + Wall Balls
CrossFit East River – WOD
Big Kelly (Time)
3 Rounds for Time
800m Run
50 Box Jumps
50 Wall Balls
Wall Ball 20/14lb, 9/6kg
Box 24/20”
Team Variations
2 Person Option:
Runs Together and Split the Workout
3 Person Option:
Runs as a team of 3 carrying one Wall Ball, then comes back in and do 2 person Synchro Wall Balls while one partner rests, then 2 person Synchro Box Jumps while one partner rests. During the Wall Balls and Box Jumps, partners can rotate in and out as much as needed for completion of the prescribed reps.
This workout is an extended version of the classic CrossFit Benchmark workout “Kelly” The goal with this workout is to create a longer endurance style workout that will challenge an athletes ability to pace, sustain, and grit through a workout. Grit is a huge determinant of success and health, which is why we are testing it today. The goal here will be to try to keep the runs under 5 minutes and the combined work time of Wall Balls and Box Jumps to under 5 minutes as well per set. This of course is a big challenge, but one that is worth tackling.
We have placed alternative versions here for those that love to do partner or team workouts on Saturday’s and / or those that do not wish to hit this type of volume in one dose. Legs may be shaky after one like this today.
[Big Kelly: Levels] (Time)
Level 2:
3 Rounds for Time
800m Run
35 Wall Balls
35 Box Jumps
Wall Ball 20/14lb, 9/6kg
Box 24/20”
Level 1:
3 Rounds for Time
800m Run
35 Wall Balls
35 Alternating Box Jumps
Wall Ball 14/10lb, 9/6kg
Box 24/20”
Masters 55+:
3 Rounds for Time
800m Run
35 Wall Balls
35 Box Jumps
Wall Ball 20/14lb, 9/6kg
Box 24/20”
Box Step-Ups Allowed
Travel / Hotel / Limited Equipment: Solo
3 Rounds for Time
800m Run
35 Dumbbell Thrusters 30/20lb,
35 Box Jumps
Wall Ball 20/14lb, 9/6kg
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
3 Sets
8/8 Dual Dumbbell Crossover Step-Up
8/8 Single Leg Barbell Hip Thrust
30 second Glute Bridge Hold with Adduction
30×1 Tempo for Movements
Tempo [A][B][C][D]
A = Eccentric
B = Position or change of direction between Eccentric And Concentric
C = Concentric
D = Position or change of direction between Concentric and Eccentric
Eccentric = Muscle Lengthening Under Tension
Concentric = Muscle Shortening Under Tension