May 9, 2021
Beast River Fitness – WOD
Extra Work
Metcon (4 Rounds for time)
Row.
2000m (RPE 8)
rest 1:30
3 RNDs
500m (1k pace)
– Rest 1 min between
– RPE – Rate of Perceived Exertion.
– RPE of 8 -> (8/10) = 80%
Uncategorized
May 8, 2021
Beast River Fitness – WOD
Metcon
“Where You Go, I Go” (Time)
Partner WOD
400 Air Squats
300 Sit-ups
200 Push-ups
100 Pull-ups
50 Burpees
– Break up as determined by partners.
– 1 partner works at a time.
– Must complete sequentially.
– Can wear a weight vest if so choose
May 7, 2021
Beast River Fitness – WOD
Metcon
“What Goes Up” (Time)
20 DU
200m Run
40 DU
400m Run
60 DU
800m Run
80 DU
400m Run
100 DU
200m Run
GLAM
Metcon (No Measure)
TABATA: 8 RNDs (4min)
Work :20 / :10 Rest
Tabata #1 – Alternate moves (4min)
BB Curls
Band Tri Push-Downs
Rest 1 min
Tabata #2 – Alt. moves (4min)
Planks
Sit-ups
May 6, 2021
Beast River Fitness – WOD
Weightlifting
Power Clean + Split Jerk Complex (1-1-1-1-1-1-1)
2 Power Clean + 1 Split Jerk
EMOM x 7 minutes
– Keeping this short and light.
– Focus on position and stick the landing.
– Keep weights close to change quick
– Use pads if need
– Aim for 70-75% of Clean
Gymnastics
“Swolly Moley” (Time)
10-9-8-7-6-5-4-3-2-1:
Handstand Push-Ups (or 1 abmat – can kip)
Pull-Ups (band-assist if need)
Scale
10-9-8-7-6-5-4-3-2-1:
Dumbbell Strict Press
Ring Row
Rx+:
Strict HSPU
Weighted Pull-ups (of any weight) (score heaviest DB)
Time cap 17 min
This one will get tough fast!
– Although this workout is for time, the rest in between sets will be important!
– If a good scale is not picked, you will get time capped – that’s ok.
– Rest before fatigue sets in, especially on the HSPU.
– Complete control is imperative.
– For the Pull-Ups, it is a better choice to clearly pass the chin over the bar with a LIGHTER LOAD, than barely make it with a heavier load.
– Train through a strong range-of-motion.
HSPU:
– Aim for 2-4 max sets on every set.
Pull-ups:
– To load the Pull-Up, place DB between the legs.
– Pick a number of reps that will allow for 2-4 breaks at all times.
May 5, 2021
Beast River Fitness – WOD
Weightlifting
Snatch Complex (2-2-2-2-2-2-2)
Snatch Complex
1 Power Snatch + 2 Overhead Squat
Every :90 x 7 RNDs (10:30)
2 Reps of the above complex
(Total of 2 snatches & 4 OHS )
Metcon
“Little Mousey” (AMRAP – Rounds and Reps)
AMRAP 10min
30 DU
15 Power Snatch
75/55/45/35
– A light bar for this burner
– Should be able to Power Snatch f0r 15 Unbroken when fresh
– Break up into 2-3 sets
May 4, 2021
Beast River Fitness – WOD
Strength
Paused Front Squat (2-2-2-2-2 / 10)
2sec Pausing Front Squat
Warm-up: 5-4-3
Work-set: 2-2-2-2-2
Drop-set: 10 @ 50%
– Aim for +5-10# Heavier than last week
Metcon
“Legless, not-rope Climbs” (Time)
150m Row
10 Barbell Reverse Lunge
250m Row
20 Barbell Reverse Lunges
550m Row
30 Barbell Reverse Lunges
95/75/65/43/35
May 3, 2021
Beast River Fitness – WOD
“The only person you are destined to become is the person you decide to be.”
– Ralph Waldo Emerson
Strength
Pause Bench (5-5-5 / 10)
Pausing Bench Press – 2sec
Warm-up: 5-4-3
Work-set: 5-5-5 (Pausing)
Drop-set: 10@ 50%
– Slow and controlled
– Full stop in bottom
– Grab a spot if need on heavy sets
– Aim for your 7 weight for pause 5
Metcon
“Le’Kipsies” (Time)
10 RNDs
6 L-Kips
6 Push-ups
6 V-ups
May 2, 2021
Beast River Fitness – WOD
Extra Work
Row Intervals (4 Rounds for time)
4x
500m Row (1k pace)
– Rest 2 min
– Drive through mid-foot
– Find connection with rower
– Be smooth
May 1, 2021
Beast River Fitness – WOD
Metcon
“Same Same But Different” (Time)
3 RNDs
200m run
20 Push-ups
20 Power Cleans
200m run
115/105/95/75/65/45
– Building Push-up volume. Pick option for 2-3 sets on the push-up.
– Lighter weight on the P. Cleans to cycle them – 2-3 sets
– 2 x 200 = 400 – (same same but different)
Copyright Leon Barbell LLC ©2023 all rights reserved
CrossFit East River | The East Village's Fittest Gym