WOD – Fri, Nov 29
Announcements
🎽 CFER Shirt Order: Sexy Black and Red
– Put size and style!
🦃 🗓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.