Today's WOD

Beast River Fitness – WOD

“Give more. Give what you didn’t get. Drop the old story.”

Strength

Front Squat (12-9 / 7-7-7)

– Switching to Front Squats for this cycle.

– Keep the bar light for this high rep introduction and find a weight you can move smoothly for all 7.

– Start with an empty Barbell for 12

– Should be no failed reps here as we build familiarity.

– Bar overall should be light

-SUB: Goblet Squats if mobility or wrist issue is a concern.

Metcon

Fran (Time)

21-15-9

Thrusters

Pull-ups

Time Cap: 10min

95/65/45/35
– This workout is meant to be fast and intense with minimal breaks, hence an aggressive time cap to hit the desired stimulus.

– Pick a light load to be able to do large sets in both Thrusters and pull-ups

– Note band used for future testing.

– Typically and Rx is 95/65 but pick a weight that is good for YOU.

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Beast River Fitness – WOD

Weightlifting

Hang Clean (1-1-1-1-1-1)

1 RM

Power Clean or Squat Clean

– Take time in your set-up and get that heavy 1.

Metcon

“Fireball” (Time)

4 RNDs

15 Wall Balls

15 Power Cleans

Rx: 20/14 : 95/65

Time Cap: 14min
– Power clean should be EXTREMELY light and able to cycle 15 unbroken when fresh. An empty barbell may be a good choice.

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Beast River Fitness – WOD

“What looks like talent is often careful preparation. What looks like skill is often persistent revision.”
– James Clear

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

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Beast River Fitness – WOD

“The carpenter doesn’t show up to the job with a single hammer, and a single nail.”

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
– Barbells 45/35

-Back Extensions / Sub BB Good Mornings

– 1 pood = 36# /. 36/26 KBs

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Beast River Fitness – WOD

“The goal is not to be perfect by the end. The goal is to be better today.”

Strength

Deadlift (5-3-2-3-4 / 5-5)

Deadlift 5 Rep max – 18min

– On your own pace

– Take 2-3 min rest between 5 RM attempts.

– No history: Build slowly to a Good Technique 5 Rep max

– GRO – Good Reps Only

– Don’t force the reps – if you have it or you don’t – be smart and be safe.

Metcon

Metcon (Time)

“Lolli Pops”

10 KBS + 5 HR Push-ups + 10 V-ups

15 KBS + 5 HR Push-ups + 15 V-ups

20 KBS + 5 HR Push-ups + 20 V-ups

25 KBS + 5 HR Push-ups + 25 V-ups

30 KBS + 5 HR Push-ups + 30 V-ups

Rx: 53/35

Rx+: 70/53

Time Cap: 11min
– Russian Swings to Eye-level

– V-ups & KBS follow same rep scheme

– 5 HR Push-ups between

V-ups:

– Keep legs together and aim for shins

– Sub Knee tucks

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Beast River Fitness – WOD

“The grass isn’t greener on the other side. The grass is greener where you water it.”

Strength

Push Jerk (5-3-2-3-4 / 5-5)

Push Jerk 5 Rep max

– On your own pace

– Take 2 min rest between 5 RM attempts.

– Build to your heavy 4 from last week and hit it for 5.

– If completed 4 for 5 – Congrats you PR’d!! You have 1 more attempt to add some weight.

– No history: Build slowly to a 5 Rep max

– GRO – Good Reps Only

– Don’t force the reps – you have it or you don’t – be smart and be safe.

Metcon

500m Row (Time)

Max Effort 500m Row

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Beast River Fitness – WOD

Metcon

“FISH OUT OF WATER” (Time)

For Time:

2,000/1,600 Meter Row

Then

10 Rounds of “The Chief” (155/105)

1 Round of “The Chief”:

3 Power Cleans

6 Push-Ups

9 Air Squats

Time Cap: 25min.
-Pick weight can cycle 5 Power Cleans when fresh

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Beast River Fitness – WOD

“The purpose of pain is to move us in action, not to make us suffer.”
– Tony Robbins

Strength

Bench Press (5-3-2 / 4-4-4-2)

– Add 5# to last weeks 5 for 4 reps

– Last set of 2 is drop set at lighter weight for good form

– Do 10 PVC Pass Throughs on rest.

Metcon

Metcon (No Measure)

“Pull & Push”

EMOM x 8 Rnds (8min)

4 Pull-ups / Strict / Band Assist

4 Burpees Box Jump Over – Box Facing

Rest remaining the minute
Simple pull / push combo. The burpee are going to really tax the pull-ups. Pick speed you can be consistent.

-A Pick band can do 6-7 when fresh

Metcon (No Measure)

Summer Finisher:

2×25 Banded Tricep Push Downs

2×25 Bicep Curls

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Beast River Fitness – WOD

Gymnastics

Handstand Push-ups + Hold (3-5 HSPU + :10s Hold on last)

Every :90 x 5 RNDs
– Pick scale can do 3 reps minimum

– Large range depending on Athlete

– Sets should be close to failure but not

– If can do 5 reps strict – do deficit

Metcon

Metcon (No Measure)

3 RNDS TOTAL of 3 AMRAPS – (18min)

:60s Move 1

:30s Move 2

AMRAP

A1: Double Unders / Single Unders

A2: Ring Rows

-rest :30

AMRAP

B1: Mtn. Climbers

B2: V-Ups

-rest :30

AMRAP

C1: No Push-up Burpees

C2: Dips – (can Kip)

-rest :30
-Move through each station one after the

other. As then Bs then Cs

-Repeat entire circuit 3x

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Beast River Fitness – WOD

“Problems are simply opportunities in work clothes”

Deadlift (6-4-2-2-4-6)

Every 2m x 6 RNDs (12min)

Build to a moderate 2 in 6 RNDs

– After heavy 2, take some weight off and hit some drop sets at lighter loads to reinforce good movement patterns.

Metcon

Metcon (AMRAP – Reps)

“Pulling Daisy”

Every 2min x 4 RNDs (12min)

250/200m Row Sprint + Max

-Rest: 1:00

R1: Max Deadlifts @ 60% Above

R2: Max Push-ups

R3: Max Wall Balls

R4: Max V-ups
Score is total reps accumulated for all movements.

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