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WOD – Sun, Jan 5

January 5, 2025Uncategorized

CrossFit East River – WOD

Warm-Up

2:00-3:00 Cardio Choice

—

2 Sets, For Quality

10 Alternating Box Step-Ups

10/10 Banded Terminal Knee Extensions

6 /6 Half Kneeling Kettlebell Windmi ll

10 Ring V-Out s

Bench Press (Every 2:30 x 4 Sets
12 @ 60%
10 @ 65%
8 Reps @ 70%
6 Reps @ 75%)

“Bondsmith” (5 Rounds for time)

Every 3:00 x 5 Sets

15/10 Deficit Plate Push-Ups

10 Dual Dumbbell Box Step-Ups

100ft (30m) Sled Push

Box Height: 24/20”

Dumbbells: 50/35lb, 22.5/15kg

Plates For Deficit: 2x45lb/20kg

Sled: Moderate Heavy Load

Subs for Sled Push:

Box Sled Push

30 second Weighted Wall Sit
–

Primary Objective:

Maintain consistent work output across all five sets, completing the reps and distance within the allotted time without deterioration in form.

Secondary Objective:

Focus on efficient transitions between movements and smooth, controlled reps on the step-ups. Aim to keep push-ups unbroken or in minimal sets, and find a steady, powerful drive on the sled push.

RPE: ~8/10

Athletes should be working at a high, but manageable intensity. Breathing will be heavy, and muscles—particularly the chest, shoulders, and legs—will fatigue by the later sets, yet the workout should remain just short of maximum effort.

[Bondsmith: Levels] (5 Rounds for time)

Level 2:

Every 3:00 x 5 Sets

15/10 Push-Ups

10 Dual Dumbbell Box Step-Ups

100ft (30m) Sled Push

Box Height: 24/20”

Dumbbells: 35/25lb, 15/12kg

Sled: Moderate Heavy Load

—

Level 1:

Every 3:00 x 5 Sets

12/8 Elevated Push-Ups

10 Dual Dumbbell Box Step-Ups

100ft (30m) Sled Push

Box Height: 24/20”

Dumbbells: 25/15lb, 12/7kg

Sled: Moderate Heavy Load

—

Competitor / Rx+:

Day Off

—

Masters 55+:

Same as Level 2

—

Big Class:

Look at subs for Sled Push

—

Travel / Hotel Gym:

Every 3:00 x 5 Sets

15/10 Dumbbell Deficit Push-Ups

10 Dual Dumbbell Bench Step-Ups

30 second Weighted Wall Sit

Box Height: 24/20”

Dumbbells: 50/35lb, 22.5/15kg

Sled: Moderate Heavy Load

Subs for Sled Push:

Box Sled Push

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

For Quality

3-4 Sets:

8-10 Glute Bridge Dumbbell Pull-Overs

12-15 Banded Tricep Extensions

-Max Ring Support Hold

Check us out on Instagram @BeastRiver

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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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