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WOD – Wed, Aug 6

August 6, 2025Uncategorized

Announcements

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Week of 8/3 Programming Overview

  • Monday: 1 RM Clean & Jerk, 1RM Front Squat
  • Tuesday: Strength: Pullups – WOD: Rowing, Burpees, KBS
  • Wednesday: WOD: Deadlifts, Strict Press, DB Step Ups, Sit-Ups
  • Thursday: WOD: Bike/Row/Ski Erg, Wall Balls, Double Unders, Wall Walks
  • Friday: Strength: Snatch- WOD: Helena
  • Saturday: Rowing, Hand Squat Cleans, Burpees, TTB
  • Sunday: Hero WOD with Coach Connor

CrossFit East River – WOD

“He Must Work Out” (Checkmark)

For Quality

Every 4:00 x 5 Sets

4 Sumo Deadlift

8 Strict Press

12 Dual Dumbbell Step-Ups

16 V-Ups

Sumo Deadlift: 315/205lb, 143/93kg

Strict Press: 95/65lb, 43/30kg

Dual Dumbbell Step-Ups: 50/35lb, 22.5/15kg, 20in
Score = Completion. Load in Notes

Suggested Loading: 70-75% of 1RM Deadlift for Sumo Deadlift

*This will be set-up as stations and ideally working through with groups of 3-5. This would mean that we would ideally share barbells and just roll through for quality to complete each set within the 4:00 as a quality set working on tension and form throughout. For the strict press we can take this from the floor or the rig, but the rig could be a good option today to allow for better class management and spacing.

Goal: Complete all 5 sets with controlled pacing and focus on movement integrity

Time Domain: ~3:00–3:30 per round

Stimulus: Strength-Endurance / Midline Integrity & Movement Control

RPE: 6.5–7.5/10

Primary Objective: Move with control and consistency across all stations—no racing.. The score today is completion and loading…. not time.

Secondary Objective: Maintain the time it takes to complete each set. Again, no rushing or racing here, but just moving with intent.

[He Must Work Out: Levels] (Checkmark)

Level 2:

For Quality

Every 4:00 x 5 Sets

4 Sumo Deadlift

8 Strict Press

12 Dual Dumbbell Step-Ups

12 V-Ups

Sumo Deadlift: 225/155lb, 102/70kg

Strict Press: 75/55lb, 34/25kg

Dual Dumbbell Step-Ups: 35/25lb, 15/12kg, 20in

Level 1:

For Quality

Every 4:00 x 5 Sets

4 Sumo Deadlift

8 Strict Press

12 Alternating Box Step-Ups

16 Abmat Sit-Ups

Sumo Deadlift: 70% of 1RM Deadlift

Strict Press: 45/35lb, 20/15kg

Box Height 24/20in

Masters 55+:

For Quality

Every 4:00 x 5 Sets

4 Sumo Deadlift

8 Strict Press

12 Dual Dumbbell Step-Ups

16 V-Ups

Sumo Deadlift: 185/125lb, 84/57kg

Strict Press: 75/55lb, 34/25kg

Dual Dumbbell Step-Ups: 30/20lb, 14/9kg, 20in

Competitor:

For Quality

Every 4:00 x 5 Sets

4 Sumo Deadlift

8 Strict Press

12 Dual Dumbbell Step-Ups

16 GHD Sit-Ups

Sumo Deadlift: 335/225lb, 162/102kg

Strict Press: 115/75lb, 52/34kg

Dual Dumbbell Step-Ups: 50/35lb, 22.5/15kg, 20in

Score = Completion. Load in Notes

Suggested Loading: 70-75% of 1RM Deadlift for Sumo Deadlift

Travel/ Hotel:

For Quality

Every 4:00 x 5 Sets

8 Dual Dumbbell Sumo Deadlift

8 Dual Dumbbell Strict Press

12 Dual Dumbbell Reverse Lunges

16 V-Ups

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

4 Sets: For Completion

:45 Sorenson Hold

:15 Rest

:45 Barbell Z-Press @ 45/35lb, 20/15kg

:15 Rest

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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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