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WOD – Wed, Dec 25

December 25, 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

CrossFit East River – WOD

Warm-Up

400m Run

—

2 Sets

20/20 Single Arm Plank Hold

10 Alternating Single Arm Kettlebell Swings

30 second Bike

20 Lateral Line Hops + 20 Forward / Back Line Hops

–

Specific Prep

Build Loads on Single Arm Overhead Carry, touch on points of performance (Biceps by ears/ full extension overhead /neutral spine)

Get athletes set-up for ideal height on the Bike

Build Loads on Kettlebell Swing and Build height from Russian to American Swing. Focus on Short vs. Long Swing

30-60 second Practice Double Unders

“Koopa” (4 Rounds for time)

Every 8:00 x 4 Sets

400m Run

50/50ft Single Arm Overhead Carry

1k Bike (Echo or Row Erg)

20 American Kettlebell Swings

60 Double Unders

Kettlebell Load: 53/35lb, 24/16kg
—

Goal Time Domain: 6:00-7:00 / set

Time Cap: 7:15/set

Primary Objective : Aim to complete each round in approximately 6:00-7:00, leaving 1:00-2:00 of rest before the next set starts.

Secondary Objective : Consistently repeat similar times each set.

Stimulus: Muscular Endurance / Aerobic Capacity

RPE: 7-8/10

[Koopa: Levels] (4 Rounds for time)

Level 2:

Every 8:00 x 4 Sets

400m Run

50/50ft (15/15m) Single Arm Overhead Carry

1k Bike (Echo or Bike Erg)

20 American Kettlebell Swings

40 Double Unders

Kettlebell Load: 44/26lb, 20/12kg

—-

Level 1:

Every 8:00 x 4 Sets

200m Run

100ft Plate Overhead Carry

800m Bike (Echo or Bike Erg)

20 Russian Kettlebell Swings

80 Single Unders

Kettlebell Load: 44/26lb, 20/12kg

Plate: 25/15lb, 12/7kg

—-

Competitor / Rx+:

Every 8:00 x 4 Sets

400m Run

50/50ft (15/15m) Single Arm Overhead Carry

1k Bike (Echo or Bike Erg)

20 American Kettlebell Swings

60 Double Unders

Kettlebell Load: 70/53lb, 32/24kg

—

Masters 55+:

Every 8:00 x 4 Sets

400m Run

50/50ft (15/15m) Single Arm Overhead Carry

1k Bike (Echo or Bike Erg)

20 American Kettlebell Swings

40 Double Unders

Kettlebell Load: 44/26lb, 20/12kg

—-

Big Class:

Start athletes at different stations and have them move through the workout in order. Alternatively look at machine subs on mono chart for the Bike

—-

Travel / Hotel Gym:

Every 8:00 x 4 Sets

400m Run

50/50ft (15/15m) Single Arm Overhead Carry

400m Run

20 American Kettlebell Swings

60 Double Unders

Kettlebell Load: 53/35lb, 24/16kg or Dumbbell Load 50/35lb, 22.5/15kg

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

For Quality:

Part A

10:00 EMOM

Minute 1 – :45 Dead Hang

Minute 2 – 6/6 Rear Foot Elevated Single Leg Deadlift

Part B

5 Rounds

:30 Ring Curls

:30 Ring Skullcrusher

Add load to the dead hang if able. Use a moderate load on the single leg deadlifts.

Check us out on Instagram @BeastRiver

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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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CrossFit East River | The East Village's Fittest Gym