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WOD – Tue, Jun 24

June 24, 2025Uncategorized

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🆕 Bring a Friend for Free – Saturdays at 9AM!

We’re piloting a new Bring a Friend for Free class every Saturday at 9AM!
Bring one guest to class — no experience needed, just have them fill out the waiver here: Waiver Link

Got more than one guest in mind? Just give Meg or Connor a heads-up!

CrossFit East River – WOD

General Prep 

2 Sets: For Quality

1:00 Cardio Choice

10 Kettlebell Deadlifts

10 Alternating Reverse Lunges

10 Glute Bridges

:30 Dead-Bugs

Specific Barbell + Plyo Prep

6 Empty Barbell Romanian Deadlifts

2 Broad Jumps (Both Legs)

4 Deadlifts @ 40%

1/1 Single Leg Broad Jump with 2 foot landing

4 Deadlifts @ 50%

1/1 Single Leg Broad Jump with 2 foot landing

—

Then, build to 65% for working sets

Deadlift (Every 2:30 x 5 Sets
4 Deadlifts @ 65% of 1RM)

+ 2/2 Single Leg Broad Jump to 2 Foot Landing between sets of Deadlift

% is Based on 1RM Deadlift

Perform each jump to maximum distance with a firm stick on the landing. These are touch and go deadlifts.

Record Working Weight

Stimulus: Absolute Strength + Speed Strength and Power Development (Unilateral Stability)

Cues:

Focus to push the ground away on the deadlift and have the hips and shoulders rise at the same rate.

Single Leg Broad Jumps really work to drive the other leg back and the whip forward and through to create momentum into the jump, then stick the landing with both feet to work on better stability and power.

Modifications:

Move to Hex Bar Deadlift or Sumo Deadlift as the primary mods for Deadlift today.

Just do a traditional Broad Jump today for 3 reps rather than single leg for 2/2

“Cornbread Collapse” (AMRAP – Reps)

Tabata Mash-Up

8 Sets

:20 American Kettlebell Swings

:10 Rest

:20 Burpees

:10 Rest

Kettlebell: 53/35lb, 24/16kg
Goals: 8-10 Kettlebell Swings / set, 6-8 Burpees / set

Stimulus: Sprint-Style Output / Muscular Endurance & Breathing Control

RPE: 9/10

Primary Objective: Sustain high-effort sets across all 8 rounds without major drop-off

Secondary Objective: Maintain clean kettlebell swing mechanics and fast burpee cycle speed

[Cornbread Collapse: Levels] (AMRAP – Reps)

Level 2:

Kettlebell: 44/26lb, 20/12kg

Level 1:

Russian Kettlebell: 35/18lb, 16/8kg

Masters 55+:

Russian Kettlebell: 44/26lb, 20/12kg

Competitor:

Kettlebell: 70/53lb, 32/24kg

Bar Facing Burpees

Travel / Hotel:

As prescribed or Dual Dumbbell Hang Muscle Snatch @ 2 x 30/20lb, 14/9kg

Mobility

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories (Checkmark)

4 Sets: For Quality

12 Ring Hamstring Curls

:45 Weighted Sorenson Hold

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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‪(347) 352-7154‬

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 766-1049‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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