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WOD – Thu, Dec 26

December 26, 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

✋ 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.

Check us out on Instagram @BeastRiver

[wp_my_instagram username=”beastriver” limit=”6″ layout=”6″ size=”thumbnail” link=””]

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BARBELLS AND BURPEES

We'd love to hear from you!
The contact form is the best way to quickly get in touch. If you’d like to stop by the box, please visit our schedule page to make we’re in before you stop by.

‪(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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