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WOD – Mon, Mar 17

March 17, 2025Uncategorized

Announcements

👀 IN-HOUSE OPEN LEADERBOARD

🔗 – Google Sheets Link

What to Expect This Week:

  • Monday: Deadlift Strength+ Midline Conditioning Triplet
  • Tuesday: Barbell Cycling and Grip Stamina
  • Wednesday: Big Chipper, Long Duration, Leg Stamina
  • Thursday: Strength and Power EMOM, Centered around focused Mechanics on the Power Snatch
  • Friday: Back Squat Strength + Simple Muscular Endurance Couplet
  • Saturday: Partner Workout with Moderate Heavy Power Cleans
  • Sunday: Bench Press + Quality Strength Conditioning Effort

CrossFit East River – WOD

Deadlift (Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65-70%
3 Reps @ 70-75%
1 Rep @ 75-80%

Rest as needed between 5-3-1 to complete within the 4:00 time frame
)

—

We are looking to complete 3 full sets of the sequence 5-3-1 within each 4 minute time frame. This will allow us to adjust loads as needed between the unbroken sets and build up to a moderate heavy single at the end of the 9 reps. This helps to build quality volume and control in the Deadlift.

“Ready on the Spot” (4 Rounds for reps)

4 Sets

3:00 AMRAP

200m Run

20 American Kettlebell Swing

– Max Toe to Bar

Kettlebell: 53/35lb, 24/16kg

*Note: There is no rest periods between AMRAPs
Goal: 10+ TTB Each Set

Primary Objective: Consistent effort across all four AMRAPs—minimizing drop-off.

Secondary Objective: Smart pacing on the run & kettlebell swings to maximize Toe-to-Bar reps.

Stimulus: Grip Stamina and Midline Conditioning

RPE: 7.5/10

Workout Strategy Notes:

Run at a controlled pace (~:45-:55) to conserve energy for later rounds.

Unbroken or quick sets on KB swings —hinge efficiently, avoid excessive grip fatigue.

Toe-to-Bar approach:

Level 3: Sets of 8+

Level 2: Quick Sets of 3-5 Reps

Level 1: Hanging knee raises or V-ups for sets of 3-5 reps

[Ready on the Spot: Levels] (4 Rounds for reps)

Level 2:

4 Sets

3:00 AMRAP

200m Run

15 American Kettlebell Swing

– Max Toe to Bar

Kettlebell: 53/35lb, 24/16kg

*Note: There is no rest periods between AMRAPs

—-

Level 1:

4 Sets

3:00 AMRAP

200m Run

15 Russian Kettlebell Swing

– Max Abmat Sit-Ups

Kettlebell: 35/18lb, 16/8kg

*Note: There is no rest periods between AMRAPs

—-

Competitor / Rx+:

4 Sets

3:00 AMRAP

200m Run

20 American Kettlebell Swing

– Max Toe to Bar

Kettlebell: 70/53lb, 32/24kg

*Note: There is no rest periods between AMRAPs

—

Big Class Option:

As prescribed

—-

Masters 55+:

4 Sets

3:00 AMRAP

200m Run

15 Russian Kettlebell Swing

– Max Toe to Bar

Kettlebell: 44/26lb, 20/12kg

*Note: There is no rest periods between AMRAPs

—-

Travel / Hotel WOD:

4 Sets

3:00 AMRAP

200m Run

20 Dual Dumbbell Hang Snatch

– Max V-Ups

Dumbbells: 2×35/25lb, 15/12kg

*Note: There is no rest periods between AMRAPs

Mobility

1:00/1:00 Couch Stretch

1:00 Seated Forward Fold

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Pigeon Pose

Optional Accessories (Checkmark)

For Quality:

5 Rounds

30 Seconds – Single Leg Hip Thrusts , Right

-:15 rest-

30 Seconds – Single Leg Hip Thrusts, Left

-:15 rest-

45 Seconds – Foam Roller Hamstring Curls

-:45 rest-
Aim to perform all movements with a controlled 2-3 second negative. Load a dumbbell or sandbag on your lap for the hip thrusts.

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

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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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