WOD – Thu, Dec 26
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
✋ 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
Monday: Clean and Jerk
Power Clean and Jerks + Burpee Pull-Ups + Box Jump Overs + Calorie Row
Tuesday
Triplet: Wall Balls + Toe to Bar + Shuttle Runs
Wednesday
Run + Single Arm Overhead Carry + Bike + American Kettlebell Swings + Double Unders
Thursday
Bench Press and Lunges
Couplet: Wall Walks + Air Squats
Friday
Snatch Pull + Snatch
Couplet: Alternating Dumbbell Snatch + Strict Pull-Ups
Saturday
Triplet: Run + Shoulder to Overhead + Burpee Box Jump Overs
Sunday
L-Sits and Handstands
20:00 EMOM
Cal Bike + Dumbbell Bench Press + Renegade Row + Hip Extension
CrossFit East River – WOD
Warm-Up
3 Sets, For Quality
1:00 Cardio Choice
5/5 Pendulum Lunges
15 Banded Pull Aparts
1 Wall Walk + 20 second Nose to Wall Handstand Hold
:30 second Bottom of Squat Hold Block and Rotate
Strength Superset (10 Rounds for weight)
For Load:
Every 2:30 x 5 Sets
50ft Dual Dumbbell Front Rack Walking Lunge, For Load
6 Bench Press @ 70-75%
% is Based on 1RM Bench Press
Perform step ups at an RPE 8+ loading, leaving 1-2 reps in the tank on each set.
Record Each Working Weight
“Boo” (Time)
For Time
10-8-6-4-2
Wall Walks
100-80-60-40-20
Air Squats
—
Time Domain: 11:00-15:00
Time Cap: 18:00
Stimulus: Simple Couplet / Muscular Endurance and Pacing
RPE: 8/10, this will build and feel harder than expected
Primary Objective: Complete the Wall Walks at a pace of 4+ / minute
Secondary Objective: Complete each set of Air Squats with less than 3 breaks per set.
[Boo: Levels] (Time)
Level 2
As prescribed
—-
Level 1:
For Time
5-4-3-2-1
Wall Walk to 20’’ off the Wall
90-70-50-30-10
Air Squats
—-
Competitor / Rx+:
For Time
10-8-6-4-2
Wall Walks
50-40-30-20-10
Goblet Squat
Kettlebell @ 53/35lb, 24/16kg
—
Masters 55+:
As prescribed
—-
Big Class:
As prescribed
—-
Travel / Hotel Gym:
As prescribed
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 Child’s Pose
Optional Accessories (Checkmark)
For Quality:
10 Rounds:
:30 Superman Hold
:30 Hollow Hold
:30 Rest
The goal here is quality, basic positions for our gymnastics movements. Modify as needed so that every hold is unbroken.