WOD – Tue, Dec 3
Announcements
β¨ NEW: EXTRA HOURS Membership Available
π Workout anytime that fits your schedule.
π Gym / Equipment access during Off-Class times.
π§ Talk to Griff or email: team@beastiver.com
Monday: Back Squat 5×5
Couplet: Row + Squat Clean
Tuesday: Inversion Practice + Ring Muscle-Up Progression
Double Unders + Step-Overs + Handstand Push-Ups + Ring Muscle-Ups
Wednesday:TnG Power Snatch 5×5
Couplet: Deadlift + Box Jump Over
Thursday:Back Rack Lunge + Dumbbell Bench Press
Row + Farmers Carry + Push-Up + Toe to Bar
Friday: 2 Front Squat + 2 Jerk
Couplet: Wall Balls + Pull-Ups
Saturday:
Triplet: American Kettlebell Swings + Lateral Burpees over the Rower + Sprint Row
Sunday
Run + Strict Knee to Elbows + Dual KB Front Rack Carry + Wall Walks + Nose to Wall Handstand Hold + Double Unders
CrossFit East River – WOD
Gymnastics Skill and Play Time (Checkmark)
Freestanding Handstand Hold Progression
10:00 minutes
– Crow Pose
– Headstand Pose
– Nose to Wall Handstand Hold
– Back to Wall Feet Spotted Handstand Hold
– Freestanding Handstand Hold Partner Drill
#TEAMPRVNTUESDAY
“PRVN Skill” (AMRAP – Rounds and Reps)
14:00 AMRAP
60 Double Unders
40 Single Dumbbell Step Overs
60 Double Unders
20 Handstand Push Ups
60 Double Unders
10 Ring Muscle-Ups
Dumbbell: 50/35lbs, 22.5/15kg
Box: 24/20ββ
—
Goal: 2+ Rounds (500+ Reps)
Score: Reps
RPE: 8/10
Primary Objective: Manage Your Skill Capacity Well
Secondary Objective: Double Unders as Recovery
[PRVN Skill: Levels] (AMRAP – Rounds and Reps)
Level 2:
14:00 AMRAP
40 Double Unders
40 Single Dumbbell Step Overs
40 Double Under
20 Box Piked Handstand Push Ups
40 Double Under
20 Pull-Ups
20 Ring Dips
Dumbbell: 35/25lb, 15/12kg
Box: 24/20ββ
—-
Level 1:
14:00 AMRAP
80 Single Unders
40 Box Step Overs
80 Single Unders
20 Dual Dumbbell Strict Press
80 Single Unders
20 Ring Rows
20 Push-Ups
Dumbbells: 30/20lb, 14/9kg
Box: 24/20ββ
—-
Competitor / Rx+:
30 Dual Dumbbell Step-Over, sub for single dumbbell step-over
—
Masters 55+:
14:00 AMRAP
40 Double Unders
40 Single Dumbbell Step Overs
40 Double Under
20 Box Piked Handstand Push Ups
40 Double Under
20 Pull-Ups
20 Ring Dips
Dumbbell: 35/25lb, 15/12kg
Box: 24/20ββ
—-
Big Class:
As prescribed
—-
Travel / Hotel Gym:
14:00 AMRAP
60 Double Unders
40 Single Dumbbell Step Overs
60 Double Under
20 Handstand Push Ups
60 Double Under
15 Strict Pull-Ups
15 Strict Ring Dips
Dumbbell: 50/35lbs, 22.5/15kg
Bench Step-over
Mobility
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Optional Accessories (Checkmark)
For Quality:
5 Sets
10 Behind the Neck Strict Press @ 50-55% of 1RM Strict Press
‘ Stepped’ Ring Row Burnout (RPE 8 Each Position, 2-3 reps in tank)
On the stepped ring row burnout, watch the video below for the movement demo. Make sure the rings contact the chest on every rep, the midline remains rigid, and we leave 2-3 reps in the tank at each position.