WOD – Wed, May 21
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CrossFit East River – WOD
General Prep
2 Sets: For Quality
1:00 Row
10 Alternating Box Step-Ups
8 Romanian Deadlifts
6 Tall Muscle Cleans
6 Strict Press
Specific Prep
10 Deadlifts @ Light Load
5 Box Jumps
5 Deadlifts @ Moderate Load
3 Seated Box Jumps to Higher Box
—
Then Build to Working Weights and Height
Deadlift (Every 1:30 x 8 Sets
3 Deadlifts @ 70-75%
+
3-5 Seated Box Jump to High Box)
% of 1RM Deadlift
Look to complete the lift @ 20×1 Tempo
We are looking to create a little contrast here between the absolute strength work and the seated box jump to high box. The goal here is to hit the Deadlift @ 20×1 Tempo and then focus on being dynamic and explosive for the Box.
We are creating a range for the Box Jumps today in order allow for those going for more height on the Box Jumps to target 3 high box jumps and those just working on form and more control to target 5 box jumps at a lower height
Scaling Modifications:
Hex Bar Deadlift
Sumo Deadlift
Block Deadlifts
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Load: 155/105lb, 70/48kg
Goal: 6-9 minutes
Time Cap: 12 minutes
Stimulus : Barbell Cycling / Anaerobic Power
RPE: 9/10
Primary Objective : Keep each movement to only 1 break or less during each set. This means breaking the Deadlifts, Hang Power Cleans, and Push Jerks to 2 sets or less across the board.
Secondary Objective : Complete the workout in under 10 minutes (2 min / round).
[DT: Levels} (Time)
Level 2:
Load: 135/95lb, 61/43kg
Level 1:
5 Rounds for Time
12 Romanian Deadlifts
9 Hang Power Cleans
6 Push Jerks
Load: 60% of 1RM Clean and Jerk
Masters 55+:
Load: 95/65lb, 43/30kg
Competitor:
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Load: 185/125lb, 84/57kg
Travel/ Hotel:
5 Rounds for Time
15 Dumbbell Deadlifts
12 Dumbbell Hang Power Cleans
9 Dumbbell Push Press
Dumbbells @ 50/35lb, 22.5/15kg
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
7/7 Single Arm Kettlebell Z-Press
14 Tall Kneeling Banded Lat Pull Downs
:30 Weighted Wall Sit