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WOD – Sun, Dec 15

December 15, 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

CrossFit East River – WOD

Warm-Up

12:00 EMOM

minute 1: Cardio Choice

minute 2: 8 Bradford Press with Lockout + 8 Barbell Behind the Neck Elbow Punch Throughs

minute 3: 8 Barbell Back Squats + 8 Front Rack Lunges

minute 4: 8-10 Supine Leg Raises

Strength Superset (5 Rounds for weight)

Every 3:00 x 5 Sets

12 Barbell Front Rack Box Step Ups

6 Push Press @ 75%

Box: 24in/20in
—

% is Based on 1RM Push Press

Perform step ups at an RPE 8 loading, leaving 2-3 reps in the tank on each set.

Push Press from the rack, Barbell Front Rack Step-Up from the floor and out on the main floor. Athletes will pair up, share bars and have two barbells per pair with a barbell out on the floor and one on the rack.

Stimulus: Upper + Lower Superset Strength

RPE: 8/10

Primary Objective: Maintaining Upright posture with the focus on stability through the hips for the Front Rack Step-Up.

Secondary Objective: Total Loading across

We are looking to have a workout that is solely dedicated to the strength component and accessory component today to emphasize the effort here and develop better overall capacity on these two movements.

Accessories (Checkmark)

On a 12:00 Clock, Complete

5 Sets of the Following

6/6 Dumbbell Side Plank Rotations

6/6 Banded Skaters

:30 second Weighted Wall Sit

Use a light load for the side plank rotations and keep a smooth tempo.

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

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BARBELLS AND BURPEES

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‪(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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