WOD – Mon, Dec 16

December 16, 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

DB Squat + DU + WW

Tuesday: Power Snatch

Power Snatch + Run

Wednesday: Squat Clean Thruster

Thrusters + Burpee over the bar

Thursday:

Run + Press

Friday: EMOM

Pull-ups + rowing + DB Bench + TTB

Saturday:

Deadlifts + Box Step Ups + Rope Climbs

✋ Glute & Pump Sesh Pause until 2025

🎄 Modified “Holiday Week” Schedule

– Check Wodify for updates

20th Fri: 7a & 8a ONLY

21: Sat: Regular

22nd Sun: Closed

23rd Mon: Closed

24th Tue: 9a & 10a

25th: CLOSED

26th: Wed 9a & 10a

27th: Closed

28th: Sat. Reg

CrossFit East River – WOD

Back Squat (Every 2:00 x 5 Sets
5 Back Squats

Set 1: @ 70%
Set 2: @ 75%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 80%)

The focus here will be to progress loads from the weights we did in week 1. We should still be able to accomplish another 2-3 reps if we needed to on

“Blooper” (AMRAP – Rounds and Reps)

15:00 AMRAP

10 Wall Walk

30 Dual Dumbbell Squats

120 Double Unders

*After (if) you finish 3 rounds, the 10 wall walks become a 100ft/30m Handstand Walk each time.

Dumbbells: 2×50/35lbs (22.5/16kg)

*You may hold the dumbbells on the shoulders however you see fit today.
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Goal: 2.5-4 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Consistency is King

Secondary Objective: Aggressive Approach to Wall Walks

Mobility

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

[Blooper: Levels] (AMRAP – Rounds and Reps)

Level 2:

For Reps:

15:00 AMRAP

8 Wall Walk

24 Dual Dumbbell Squats

80 Double Unders

Dumbbells: 2×35/25lb, 12/7kg

—

Level 1:

For Reps:

15:00 AMRAP

6 Wall Walk to 20’’ off the wall

24 Goblet Squats

120 Single Unders

Dumbbell: 2×35/25lb, 12/7kg

—

Competitor / Rx+:

As prescribed

—

Masters 55+:

For Reps:

15:00 AMRAP

8 Wall Walk

24 Dual Dumbbell Squats

80 Double Unders

Dumbbells: 2×35/25lb, 12/7kg

—

Big Class:

For Reps:

15:00 AMRAP

10 Wall Walk

30 Goblet Squats

120 Double Unders

*After (if) you finish 3 rounds, the 10 wall walks become a 100ft/30m Handstand Walk each time.

Dumbbell: 1×70/50lbs (32/22.5kg) or Kettlebell 1×32/24kg

Optional Accessories (Checkmark)

For Quality:

5 Sets,

100ft (30m) Farmers Carry

100ft (30m) Sandbag Carry

:45 second Weighted Plank Hold

:20 second GHD Supine Hold