WOD – Mon, Dec 23
Announcements
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🗓 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
2:00 Row
—
2 Sets, For Quality
6/6 Single Leg Barbell Romanian Deadlifts
6 Barbell Strict Press
20 Bear Plank Shoulder Taps
6 Crossover Box Step-Overs + 6 Box Jump Overs
6 Scapular Pull-Ups
6 Ring Rows
—
Barbell Primer
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
– 3 Clean High Pull
– 3 Muscle Clean
– 3 Power Clean
– 3 Push Jerk
– 3 Split Jerk
Then add loads, bar should be off the floor now
From the Floor x 2
– Clean Lift Off to Knee
– Power Clean
– Squat Clean
– Split Jerk
Then build to working Loads for the Clean and Jerk
Clean and Jerk (Every 2:00 for 5 Sets:
3 Clean and Jerks @ 70-80% of 1RM
*Not Touch n’ Go)
Focus:
Develop strength and refine technique under a moderate heavy load.
Prioritize an explosive pull, smooth catch into a quality from rack position, then an explosive dip and drive into a strong lockout.
“Baby Yoshi” (2 Rounds for reps)
2 Sets
2:00 Max Power Clean + Push Jerk
2:00 Max Rep Burpee Pull-Ups
2:00 Max Box Jump Overs
2:00 Max Calorie Row
2:00 Rest b/t sets
Barbell: 135/95lbs (61/43kg)
Box Height 24/20’’
—
Score : Total Sum Reps
Primary Objective: Attack Your Strengths
Secondary Objective : Push the Row
Stimulus: Full Body Capacity / Open + Quarterfinal Prep
RPE : 9/10
[Baby Yoshi: Levels] (2 Rounds for reps)
Level 2
Barbell: 95/65lb, 43/30kg
—-
Level 1:
Hang Power Clean and Push Jerk
Burpee Jumping Pull-Ups
Box Step-Overs
Calorie Row
Barbell: 65/45lb, 30/20kg
—-
Competitor / Rx+:
Box Height: 30/24’’
—
Masters 55+:
Barbell: 95/65lb, 43/30kg
—-
Big Class:
Start athletes on different stations. This can be 4 or 5 stations depending on how you handle this.
—-
Travel / Hotel Gym:
2 Sets
2:00 Max Dumbbell Clean and Jerk
2:00 Max Rep Burpee Pull-Ups
2:00 Max Bench Jump Overs
2:00 Max Effort Cardio Machine
2:00 Rest b/t sets
Barbell: 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Optional Accessories (Checkmark)
For Quality:
6 Rounds
45 Second Weighted Wall Sit
Rest 15 seconds
30 second GHD Reverse Hypers
Rest 45 seconds