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WOD – Fri, Apr 11

April 11, 2025Uncategorized

Announcements

Friday 6pm – Rotating Schedule

Now that The Open is behind us, we’re kicking off a new rotating schedule for our Friday 6PM class! Each week will feature one of the following:

📍 WODs – Your classic Workout of the Day.
📍 Olympic Lifting Foundations – Focus on the fundamentals of the Clean, Snatch, or Jerk, with each session dedicated to a specific lift.
📍 Pump Sesh’s – Bodybuilding-style workouts to hit movements we don’t often see in regular WODs.

Check the schedule each week to see what’s on deck. We can’t wait to see you there!

Note: The 5pm will remain the regular programmed WOD, it will only be the 6pm that rotates.

See you in the gym!

Key Focus Points for the Week:

🔹 Strength Progressions:

  • Olympic Lifting + Bench Press (Monday): Hang Squat Clean – Working at 70%+ to refine barbell cycling and technical proficiency under fatigue. Bench Press @ 65%
  • Back Squat (Wednesday): 5-3-1 Wave Load – Building intensity and reinforcing position under heavy loads.
  • Deadlift (Friday): Progressive loading towards a heavy rep with structured sets.

🔹 Conditioning Themes:

  • Barbell & Gymnastics Conditioning (Thursday): A well-balanced AMRAP with a mix of skill work (Bar Muscle-Ups), moderate-load push press, and double unders to test capacity.
  • Sprint-Style Intervals (Tuesday): A high-power output triplet focused on aerobic and muscular endurance.
  • Long Chipper (Saturday): Partner-based workout requiring smart pacing and workload distribution.

🔹 Weekend Training Focus:

  • Saturday: A Partner Workout focusing on shared work capacity and efficient transitions.

CrossFit East River – WOD

Deadlift (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+)

Level 1 + Masters 55+

Every 3:00 x 6 Sets

Set 1: 5 Reps @ 6 RPE

Set 2: 5 Reps @ 6 RPE

Set 3: 5 Reps @ 7 RPE

Set 4: 5 Reps @ 7 RPE

Set 5: 3 Reps @ 8 RPE

Set 6: 3 Reps @ 8 RPE

“The Sentinel” (Time)

For Time

21-15-9

Calorie Row (Female: 15-12-9)

Dual Dumbbell Power Cleans

Toe to Bar

Dumbbells: 2×50/35lb, 22.5/15kg
—

This workout is a moderate-to-high skill gymnastics and barbell cycling workout combined with aerobic conditioning on the rower. The key is to move efficiently, control breathing, and manage muscle fatigue to maintain a steady pace across all rounds.

Goal : Sub-10 minutes

Time Domain: 7-11 minutes

Time Cap: 15 minutes

Stimulus : Aerobic stamina and muscular endurance

RPE: 8.5/10

Primary Objective: Maintain consistent pacing across all three rounds. Manage grip fatigue between the dumbbells and toes-to-bar. Keep transitions quick and intentional to avoid unnecessary time loss.

Secondary Objective: Smooth transitions and steady movement rather than sprinting through any one section.

[The Sentinel: Levels] (Time)

Level 2:

For Time

21-15-9

Calorie Row (Female: 15-12-9)

Dual Dumbbell Power Cleans

Alternating Toe to Bar

Dumbbells: 2×35/25lb, 15/12kg

—

Level 1:

For Time

21-15-9

Calorie Row (Female: 15-12-9)

Dual Dumbbell Hang Power Cleans

Kipping Knee Raises

Dumbbells: 2×25/15lb, 12/7kg

—

Masters 55+:

For Time

21-15-9

Calorie Row (Female: 15-12-9)

Dual Dumbbell Hang Power Cleans

Kipping Knee Raises

Dumbbells: 2×30/20lb, 14/9kg

—

Competitor:

For Time

24-18-15

Calorie Row (Female: 21-15-9)

Dual Dumbbell Power Cleans

Toe to Bar

Dumbbells: 2×50/35lb, 22.5/15kg

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories (Checkmark)

4 Sets: For Quality

10 V-Ups

10 Russian Twist

10 Hollow Rocks

:10 Hollow Hold

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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