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WOD – Thu, Jun 26

June 26, 2025Uncategorized

Announcements

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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

12-16 Plank Shoulder Taps

8/8 Single Arm Dumbbell Deadlift

10 Box Step-Ups + 5 Box Jumps

:20 Extended Inchworm Hold

Specific Barbell Prep and Primer

5 Snatch Grip RDLs

3 Hang Muscle Snatch

3 Hang Power Snatch

3 Low Hang Power Snatch

Then..

Add weight gradually to reach 75% for first working set

Box Jump Primer:

2 Low Box Jumps

3 High Box Jumps (focus on soft, powerful landings)

Power Snatch (Power Snatch
Every 2:00 x 7 Sets
3 Sets 1.1 @ 75%
2 Sets of 1.1 @ 80%
2 Sets x 1 @ 85%

Superset with 3 high box jumps after each set of snatches)

Level 1:

Hang Power Snatch

Every 2:00 x 7 Sets

3 Sets x 3 Reps @ Light

2 Sets x 3 Reps @ Moderate

2 Sets x 2 Reps @ Heavier

Goal: Technical Proficiency and Developing Greater Power and a rapid turnover.

Stimulus: Power and Speed Strength

“Breakfast for Dinner” (AMRAP – Rounds and Reps)

14:00 AMRAP

3 Wall Walks

7 Box Jump Overs

14 Alternating Dumbbell Snatch

7 Box Jump Overs

Box Height: 24/20in

Dumbbell: 50/35lb, 22.5/15kg
Goal: ~7 Rounds

Stimulus: Muscular Stamina and Endurance

RPE: 8/10

Primary Objective: Maintain unbroken movement across dumbbell and wall walks

Secondary Objective: Keep box jump overs fast but controlled to manage heart rate

[Breakfast for Dinner: Levels] (AMRAP – Rounds and Reps)

Level 2:

14:00 AMRAP

3 Wall Walks

7 Box Jump Overs

14 Alternating Dumbbell Snatch

7 Box Jump Overs

Box Height: 24/20in

Dumbbell: 35/25lb, 15/12kg

Level 1:

14:00 AMRAP

3 Wall Walks to 30in target off wall

7 Box Step-Overs

14 Alternating Dumbbell Snatch

7 Box Step-Overs

Box Height: 24/20in

Dumbbell: 25/15lb, 12/7kg

Masters 55+:

Wall Walks to 20in from wall

Dumbbell: 30/20lb, 14/9kg

Competitor:

14:00 AMRAP

3 Wall Walks

7 Box Jump Overs

14 Alternating Dumbbell Snatch

7 Box Jump Overs

Box Height: 30/24in

Dumbbell: 70/50lb, 32/22.5kg

Travel / Hotel:

As prescribed, sub Bench Jump Overs for Box Jump Overs

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

3-4 Sets: For Quality

:30 Wall Facing Handstand Hold

15/15 Terminal Banded Knee Extensions

100ft (30m) Sandbag Bear Hug Carry, For Load

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) 766-1049‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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