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WOD – Sun, Dec 1

December 1, 2024Uncategorized

CrossFit East River – WOD

Warm-Up

3 Sets, Progressing on Each Movement Pattern

:20 second on / :10 sec Rotation

– Echo Bike *Increase intensity each set

– Plank Shoulder Taps / Scapular Push-Ups / Inchworm Push-Up

– Air Squats / Medball Squats or Medball Clean / Wall Balls

– Wall Sit / Glute Bridges / Burpees

*This is a progressive warm-up where each movement changes each round in order to create an increased intensity and specificity to the workout. This itself should create another little fun workout and get athletes really leaning into the feel and fun of today’s workout.

“White Noise” (6 Rounds for time)

Every 4:30 x 6 Sets

15/11 Calorie Echo Bike

20/15 Push-Ups

25 Wall Balls

Wall Ball: 20/14lb, 9/6kg, 10/9ft
—

Goal: Complete each set in under 3:00 minutes

Stimulus: Muscular Endurance / Interference

RPE: 8/10

Primary Objective: Complete each set in under 3:00

Secondary Objective: Complete the Echo Bike + Push-Ups in under 2:00 minutes

[White Noise: Levels] (2 Rounds for time)

Level 2

Every 4:30 x 6 Sets

12/9 Calorie Echo Bike

15/10 Push-Ups

20 Wall Balls

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

—-

Level 1:

Every 4:30 x 6 Sets

12/9 Calorie Echo Bike

15/10 Elevated Push-Ups

20 Wall Balls

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

—-

Competitor / Rx+:

Every 4:30 x 6 Sets

18/13 Calorie Echo Bike

25/20 Push-Ups

25 Wall Balls

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

—

Masters 55+:

Every 4:30 x 6 Sets

12/9 Calorie Echo Bike

15/10 Push-Ups

20 Wall Balls

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

—-

Big Class:

Start on a 1:30 Delay

—-

Travel / Hotel Gym:

Every 4:30 x 6 Sets

45 second Machine

20/15 Push-Ups

30 Air Squats

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories (4 Rounds for time)

4 Sets, For Quality

15-18 Banded Tricep Extensions

15-18 Dumbbell Hammer Curls

-Max Hollow Hold

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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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