WOD – Mon, Jun 3
CrossFit East River – WOD
Warm-Up (No Measure)
3 Sets
:30 sec Row
:15 sec Transition
:30 sec Jump Rope
:15 sec Transition
–
1:00 Alternating Active Pigeon Stretch
30/30 second Kettlebell Hip Shift
1:00 Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
–
2 Sets
10 Romanian Deadlifts
10 Russian Kettlebell Swings
:30/:30 sec Side Plank
:30 sec Dead-Bugs
Deadlift (Every 3:00 minutes, 4 Sets
3 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%
2 Reps @ 90%
)
*Immediately following each set of deadlifts, perform 3 max effort vertical jumps, resetting each rep.
Bulldozer (4 Rounds for calories)
For Max Calories
4 Sets
2:00 AMRAP
12-9-7-5 Deadlifts 275/185lb, 125/85kg
50 Double Unders
-Max Calorie Row in the Remaining Time
Rest 1:00 b/s
—
Stimulus: Posterior Chain / Muscular Endurance
RPE: 8/10
Primary Objective: Achieve more than 1:00 of time on the rower to accumulate max calories
Secondary Objective: Complete 20/16+ Cals per interval
[Bulldozer: Levels] (4 Rounds for calories)
Level 2:
4 Sets
2:00 AMRAP
12-9-7-5 Deadlifts 225/155lb, 102/70kg
35 Double Unders
-Max Calorie Row in the Remaining Time
Rest 1:00 b/s
—-
Level 1:
4 Sets
2:00 AMRAP
12-9-7-5 Deadlifts @ 55-60% of 1RM
75 Single Unders
-Max Calorie Row in the Remaining Time
Rest 1:00 b/s
—
Masters 55+:
4 Sets
2:00 AMRAP
12-9-7-5 Deadlifts 185/125lb, 84/57kg
50 Double Unders
-Max Calorie Row in the Remaining Time
Rest 1:00 b/s
—-
Competitor / Rx+:
For Max Calories
4 Sets
2:00 AMRAP
12-9-7-5 Deadlifts 315/215lb, 142/96kg
50 Double Unders
-Max Calorie Row in the Remaining Time
Rest 1:00 b/s
—-
Big Class Option
4 Sets, For Max Double Unders + Calories
Minute 1:
12-9-7-5 Deadlifts 275/185lb, 125/85kg
+Max Double Unders
Minute 2: Max Cal Row
Minute 3: Rest
—
Travel / Hotel / Limited Equipment
For Max Calories
4 Sets
2:00 AMRAP
15-12-9-7 Dual Dumbbell Deadlifts
50 Double Unders
-Max Distance Treadmill Run in Remaining Time
Rest 1:00 b/s
PRVN Recovery #9 (Checkmark)
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)
Accumulate 3:00 Sorenson Hold, in as few sets as possible
Accumulate 50 Glute Ham Raises in as few sets as possible
Accumulate 1:30/1:30 Side Plank