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WOD – Tue, Jul 15

July 15, 2025Uncategorized

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Week of 7/14 Programming Overview

  • Monday: Strength: Squat Clean – WOD: Front Squats, Pullups
  • Tuesday: Strength: Split Jerks – WOD: HSPU, V-Ups, Row Bike or Ski
  • Wednesday: WOD: Run, Burpees, Row, Lunges
  • Thursday: WOD: Deadlifts, Bench, KBS
  • Friday: Strength: Power Snatch – WOD: TTB, DU, OHS
  • Saturday: LumberJack 20! (Hero WOD and Ice Baths)
  • Sunday: Open Gym

CrossFit East River – WOD

Split Jerk (Every 90 seconds x 10 Sets
Sets 1-5: 2 Split Jerks* @ 75%
Sets 6-10: 1 Split Jerk @ 80-90%

On the final rep of sets 1-5 pause for 2 sec in the catch

% is Based on 1RM Split Jerk)

Focus: Technical Execution, Upright torso in the dip and drive as well as neutral spine and tight position into the Split Jerk

Cues: Finish and Punch your head through. Imagine being punched in the belly on the catch to reinforce a tight midline.

Modifications:

Level 1: Push Jerks or Split Jerks for 3 Reps @ 6-8 RPE / 10

Masters 55+: As prescribed

“Why So Serious?” (Calories)

12:00 minute EMOM

Minute 1: 8 Strict Wall Facing Handstand Push-Ups

Minute 2: 20 V-Ups

Minute 3: Max Calorie Bike/Row/Ski

Minute 4: Rest
Score: Total Calories on Bike/Row/Ski

Goal: 15–25 (M) / 10-20 (F) Calories Per Interval

Stimulus: Upper Body Gymnastics Control + Midline Capacity + Sprint Effort

RPE: 8.5/10

Primary Objective: Maintain Quality Reps on the HSPU and V-Ups

Secondary Objective: Maximize sustainable output on the bike after gymnastics demand

[Why So Serious: Levels] (Calories)

Level 2:

12:00 minute EMOM

Minute 1: 5 Strict Wall Facing Handstand Push-Ups to 1 Abmat

Minute 2: 12 V-Ups

Minute 3: -Max Calorie Machine

Minute 4: Rest

Level 1:

12:00 minute EMOM

Minute 1: 5-7 Box Pike Handstand Push-Ups

Minute 2: 16 Alternating V-Ups

Minute 3: -Max Calorie Machine

Minute 4: Rest

Masters 55+:

12:00 minute EMOM

Minute 1: 5 Strict Wall Facing Handstand Push-Ups to 1 Abmat

Minute 2: 16 V-Ups

Minute 3: -Max Calorie Machine

Minute 4: Rest

Competitor:

12:00 minute EMOM

Minute 1: 12 Strict Wall Facing Handstand Push-Ups

Minute 2: 20 GHD Sit-Ups

Minute 3: -Max Calorie Bike

Minute 4: Rest

Travel / Hotel:

12:00 minute EMOM

Minute 1: 8 Strict Wall Facing Handstand Push-Ups

Minute 2: 20 V-Ups

Minute 3: -Max Machine or Treadmill Run

Minute 4: Rest

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

10/10 Single Arm Incline Dumbbell Bench

10-12 Ring Face Pulls

50/50ft (15/15m) Single Arm Bottoms Up Kettlebell Walk

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

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team@BeastRiver.com

647 E 9th Street New York, NY 10009

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team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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