WOD – Mon, Dec 9

December 9, 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

🎄 Modified “Holiday Week” Schedule

– Check Wodify for updates

– Extra Hours Open Gym membership avail if in town

– Email team@beastriver.com if interested

Monday: Back Squat
BMU + DU + Goblet squats

Tuesday: EMOM

HSPU + Row + WW + V-up

Wednesday:Power Clean

Run+Squat Clean+Box Jumps

Thursday: Bench Press + Deadlift
Couplet: Burpee Pull-Ups + DB Snatch

Friday: Squat Snatch
Overhead Squat + Toe to Bar + Row Calories

Saturday: TBD

CrossFit East River – WOD

Back Squat (Every 2:30 x 4 Sets
Set 1: 10 @ 55%
Set 2: 10 @ 60%
Set 3: 10 @ 65%
Set 4: 8 @ 65%+

% of 1RM Back Squat
Stimulus: Muscular Endurance / Hypertrophy / Volume Building
)

“Fruitbat” (Time)

For Time

10 Rounds

3 Bar Muscle Ups

10 DB/KB Goblet Squats

35 Double Unders

DB/KB: 70/35
Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

RPE: 8/10

Primary Objective: Go Unbroken

Secondary Objective: Manage Transitions To Control Intensity

[Fruitbat: Levels] (Time)

Level 2:

For Time

10 Rounds

5 Chest to Bar Pull-Ups

10 DB/KB Goblet Squats

25 Double Unders / 50 Singles

KB: 53/35

—-

Level 1:

For Time

10 Rounds

10 Ring Rows

10 Goblet Squats

50 Singles

KB: 35/26

—-

Competitor / Rx+:

For Time

10 Rounds

5 Bar Muscle Ups

15 Goblet Squats

35 Double Unders

—

Travel / Hotel Gym:

For Time

10 Rounds

7 Pull-Ups

7 Dumbbell Front Squats

35 Double Unders

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

For Quality

5 Sets

6-8 Strict Chest to Bar (Pronated)

100ft (30m) Farmers Carry, For Load

*Add Band to Allow for Full ROM and maintain sets and reps here today.