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WOD – Tue, Dec 24

December 24, 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

General Warm-Up

2 Sets, For Quality

20 second Down Dog Calf Stretch

20/20 second Quadruped Adductor Hip Rock

10 Hollow Rocks

10 Tuck ups

5 Slow Tempo Air Squats (3211) + 5 Jumping Squats

Specific Movement Prep + Primer

6 Medball Squats

6 Wall Balls

6 Bar Kip Swings

6 Kipping Knees to Chest

6 Kipping Toes to Target, building target higher and towards Toes to Bar

3 Shuttle Runs, Practicing Different Turns and styles to come out of the turn faster.

–

Perform @ Workout Pace

2 Rounds

6 Wall Balls

4 Toe to Bar

2 Shuttle Runs

Rest 2:00 then start the workout

“Toad” (Time)

For Time:

10 Rounds

14 Wall Balls

10 Toes to Bar

6 Shuttle Runs

Wall Ball: 20/14lb, 9/6kg, 10/9ft Target
—

Goal Time Domain: 18:00 – 25:00

Time Cap: 30:00

Score: Completion Time

Stimulus: Steady, cyclical grind focused on total body endurance, with an emphasis on leg and hip stamina.

RPE: 8/10

[Toad: Levels] (Time)

Level 2:

For Time:

10 Rounds

12 Wall Balls

8 Toes to Bar

4 Shuttle Runs

Wall Ball: 20/14lb, 9/6kg

—-

Level 1:

For Time:

10 Rounds

10 Wall Balls

7 Kipping Knees to Chest

4 Shuttle Runs

Wall Ball: 14/10lb, 6/4kg

—-

Competitor / Rx+:

As prescribed

—

Masters 55+:

For Time:

10 Rounds

12 Wall Balls

8 Toes to Bar

4 Shuttle Runs

Wall Ball: 20/14lb, 9/6kg

—-

Big Class:

As prescribed

—-

Travel / Hotel Gym:

For Time:

10 Rounds

20 Air Squats

10 Toes to Bar

6 Shuttle Runs

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories (Checkmark)

For Quality:

5 Sets

4-6 Wall Facing Strict Handstand Push Ups (Dead Stop)

18 Seated Banded Rows

For the WF strict handstand push-ups, you must go unbroken. If you cannot do that, perform 6 dual dumbbell seated strict presses with a dead stop at the shoulders – with a heavy load. If you are very competent here, you may add a small deficit to the HSPU. Use a challenging band for the rows.

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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