WOD – Thu, Dec 5

December 5, 2024Uncategorized

Announcements

✨ 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: 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

Strength Superset (6 Rounds for weight)

Every 2:30 x 5 Sets

12 Back Rack Lunges (Forward Step) @ 40-45% of Front Squat

8-10 Dumbbell Bench Press, For Load

“You Really Got Me” (AMRAP – Rounds)

15:00 EMOM

minute 1: 20/16 Calorie Row

minute 2: 100ft (30m) Farmers Carry

minute 3: 20/15 Push-Ups

minute 4: 15 Toe to Bar

minute 5: Rest

Farmers Carry Load: KB’s at (70/53lb, 32/24kg) or DB’s at (70/50lb, 32/22.5kg)

Subs: 18/13 Cal Assault , 20/16 Calorie Erg
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Stimulus: Midline Conditioning

RPE: 7/10

Primary Objective: Complete each movement in 45 seconds or less

Secondary Objective: Manage fatigue and keep overall RPE to 7/10 or less

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

5 Sets

8/8 Banded Pallof Rotation

3x 3 Single Leg Hops + Box Jump , Per Side

Use a challenging height for the box jump complex.