WOD – Wed, Jan 1
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
✨Modified “New Year’s WeeK” Schedule
**CLOSED New Years Day**
30th: 6a canceled – 7,8,9a
31st: Regular am 6,7,8 // 7pm Canceled
1st – CLOSED New Year’s for Class
Monday:
Strength/Weightlifting: Back Squat progression
Metcon: An Open-style triplet combining Burpee Pull-Ups, Front Squats, and Double Unders
Tuesday:
Strength/Weightlifting: Touch-and-Go Power Cleans
Metcon: Two 6:00 AMRAP intervals followed by a max calorie erg finisher. A straightforward, high-effort day.
Wednesday: Closed for New Years
Thursday:
Metcon: A 40:00 “EMOM-ish” session (Every 2:00 x 20 intervals). This should feel more like active recovery and muscular stamina development, keeping athletes moving at a steady, moderate pace.
Friday:
A couplet of Double Unders and Single Arm Devil’s Press.
Saturday:
A chipper featuring Wall Balls, Rowing, Pull-Ups, Snatches, and Bar Muscle-Ups.
Sunday:
Strength/Weightlifting: Volume Bench Press
Metcon: Strength and accessory-focused conditioning to round out the week.
Accessory Work: Lats and Triceps
CrossFit East River – WOD
No Classes on New Year’s Day! 2025!
Will leave the workout up for Extra Hours members wanting to utilize gym.
(Please put back all equipment.)
Warm-Up
2-3 Sets, For Quality
1:00 Cardio Choice
20 Bear Plank Shoulder Taps (Heels on Wall)
5 Hollow to Arch Rolls
10 Walking Lunges
10 Alternating Cossack Squats
:10/:10 second Single Arm Dead-Hang or :20 second Dead-Hang
“Stoneward” (Time)
For Time
4 Rounds
20 Toes to Bar
14 Handstand Push-Ups
25/25 ft (7.5/7.5m) Single-Arm KB Overhead Walking Lunge
Kettlebell Load: (53/35lb, 24/16 kg)
Goal Time Domain: 13:00–17:00
Time Cap: 20:00
Stimulus: Gymnastics Density and Interference
RPE: ~8/10 – High effort, approaching muscular fatigue but still maintaining form and consistency.
Primary Objective: Muscle Fatigue Management
Break Toes-to-Bar and Handstand Push-Ups before reaching full failure. Better to take short, planned breaks than struggle with singles at the end
Secondary Objective: Minimize Transition Time
Set equipment up efficiently to reduce downtime between stations. Move quickly but deliberately between movements.
[Stoneward: Levels] (Time)
Level 2:
For Time
4 Rounds
15 Toes to Bar
10 Box Pike Strict Handstand Push-Ups
25/25 ft (7.5/7.5m) Single-Arm KB Overhead Walking Lunge
Kettlebell Load: (35/18lb, 16/8kg)
—-
Level 1:
For Time
4 Rounds
15 Kipping Knees to Chest
10 Kneeling Box Pike Strict Handstand Push-Ups
50ft (15m) Walking Lunges
—-
Competitor / Rx+:
For Time
4 Rounds
20 Toes to Bar
12 Deficit Handstand Push-Ups
25/25 ft (7.5/7.5m) Single-Arm KB Overhead Walking Lunge
Kettlebell Load: (53/35lb, 24/16 kg)
Deficit: 4in/2in
—
Masters 55+:
For Time
4 Rounds
15 Toes to Bar
10 Strict Handstand Push-Up 2’’ Riser
25/25 ft (7.5/7.5m) Single-Arm KB Overhead Walking Lunge
Kettlebell Load: (35/18lb, 16/8kg)
—-
Big Class:
As prescribed
—-
Travel / Hotel Gym:
For Time
4 Rounds
20 V-Ups
10 Strict Handstand Push-Ups
25/25 ft (7.5/7.5m) Single-Arm Overhead Walking Lunge
Dumbbell or Kettlebell: Load of Choice
Accessories (Checkmark)
4 Sets, For Quality
10-12 Dumbbell Bench Press
10-12 Goblet Cyclist Squats
:30/:30 second Paloff Press Hold
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