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WOD – Fri, Nov 29

November 29, 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

✨ 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

Overhead Squat (On a 12:00 Clock
Establish a 3RM Overhead Squat
Record Heavy for the Day)

We are looking to start with an empty barbell and build over the course of the 12:00 to a heavy of the day. The goal should be to go well above our 1RM Snatch. Focus to press up on the bar and elevate your shoulder blades as you descend into the Squat. Our 3RM should be roughly 92% of our 1RM.

“PRVN Cyclical” (AMRAP – Rounds and Reps)

For Reps:

12:00 AMRAP

3 Wall Walks

9 Toes to Bar

12 Alternating Dumbbell Snatch

Dumbbell: 50/35lbs (22.5/16kg)
—

Goal: 6-8 Rounds

Score: Rounds & Reps

Stimulus: Cyclical Triplet / Fast Transitions

RPE: 8/10

Primary Objective: Attack The Transitions

Secondary Objective: Go Unbroken Where You Can

[PRVN Cyclical: Levels] (AMRAP – Rounds and Reps)

Level 2:

2 Wall Walks

Dumbbell: 35/25lbs (15/12kg) 6 Toes to Bar

—

Level 1:

2 Wall Walks to 20in off wall

Dumbbell: 25/15lb, 12/7kg

9 Kipping Knee Raises

—

Competitor / Rx+:

As prescribed

—

Masters 55+:

As prescribed

—

Big Class:

As prescribed

—

Travel / Hotel Gym:

As prescribed

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

For Load:

5 Sets

1:00 On/1:00 Off

-Weighted Plank (On Hands)

If you can go unbroken, add load to each set. If not, use bodyweight and focus on not breaking positions.

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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CrossFit East River | The East Village's Fittest Gym