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WOD – Sun, Jun 1

June 1, 2025Uncategorized

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CrossFit East River – WOD

General Prep 

3 Sets: For Quality

5/5 Pistol Box Step-Down

:15 Dead-Hang + :15 Active Hang

10/10 Banded Paloff Press

15 Banded Face Pulls

:30/:30 Banded Front Rack Mobility

Barbell Specific Prep

2 Sets with Empty Barbell

2 x (1 Pause Front Squat + 2 Front Squats)

–

Take 3 Sets to Warm-Up to 75% of Front Squat

1 Pause Front Squat + 2 Front Squats

Front Squat (Every 2:00 x 5 Sets
1 Pause Front Squat + 2 Front Squats
Perform @ 75% of Front Squat Across

*1 sec Pause in the hole for the Front Squat

Level 1:
Every 2:00 x 5 Sets
3-4 Front Squats with a 1sec pause at a load of around 7 RPE for the day
)

–

% of Front Squat

Key focus areas:

Vertical Torso, Keep that chest tall and elbows pushing up on the bar.

Maintain tension in the hole, especially during the pause. Don’t just relax in the pause

Modifications:

We could adjust to a safety bar squat, back squat, or move to a Box Squat depending on the athlete’s issues.

“Alrighty Then!” (Time)

For Time

30-20-10

Dual Kettlebell Front Rack Walking Lunges

Toes to Bar

Kettlebell(s): 2x 53/35lb, 24/16kg
—

Goal: 6-9min

Time Cap: 12min

Stimulus: Midline Burner

RPE: 8.5/10

Primary Objective: Look to keep the lunges to 10 unbroken at a time or greater.

Secondary Objective: Focus on good controlled sets of toes to bar that maintain a pace of close to 15 per minute.

[Alrighty Then!: Levels] (Time)

Level 2:

For Time

30-20-10

Dual Kettlebell Front Rack Walking Lunges

Alternating Toes to Bar

Kettlebell(s): 2x 44/26lb, 20/12kg

Level 1:

For Time

30-20-10

Goblet Kettlebell Walking Lunges

Kipping Knee Raises

Kettlebell: 35/18lb, 16/8kg

Masters 55+:

For Time

30-20-10

Dual Kettlebell Front Rack Walking Lunges

Alternating Toes to Bar

Kettlebell(s): 2x 35/18lb, 16/8kg

Competitor:

Kettlebell(s): 2x 70/53lb, 32/24kg

Travel / Hotel:

For Time

30-20-10

Dual Dumbbell or Kettlebell Front Rack Walking Lunges

V-Ups

Load: Choice

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Accessories (Checkmark)

4 Sets: For Quality

15/15 Side Plank Shoot Throughs

:15-:25 GHD Supine Hold

50ft (15m) Dual Kettlebell Overhead Carry

Check us out on Instagram @BeastRiver

[wp_my_instagram username=”beastriver” limit=”6″ layout=”6″ size=”thumbnail” link=””]

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BARBELLS AND BURPEES

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team@BeastRiver.com

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team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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