WOD – Fri, Jul 4

July 4, 2025Uncategorized

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CrossFit East River – WOD

General Prep

2 Sets: for Quality

:30 Jump Rope Rope

15 Banded Good Mornings

10 Alternating Active Pigeon Pose

10 Down Dog to Updog (Pause 3 sec @ each position)

10 Renegade Rows @ Warm-Up Loads

Specific Prep

4 Deadlifts @ 40%

1-2 Banded Broad Jumps

4 Deadlifts @ 50%

1-2 Banded Broad Jumps

4 Deadlifts @ 60%

1-2 Banded Broad Jumps

—

Then Load to 70% on Barbell

Deadlift (Every 2:30 x 4 Sets
4 Deadlifts
+
2 Banded Broad Jumps

Loading:
Set 1: 70%
Set 2: 75%
Set 3: 80%
Set 4: 80%+)

Goal: Quality Reps and Explosive Jumps

Stimulus: Absolute Strength / Plyometric Power and Speed

Cues:

Press the ground away and stay over the bar while keeping a neutral midline.

Break the bar off the floor when starting the lift.

Modifications:

Adjust to Hex Bar Deadlift or Sumo Deadlift

Specific Workout Primer

2-3 Sets:

3 Devils Press @ Working Loads

15 Double Unders or 25 Single Unders

“Heart-Shaped Box” (AMRAP – Rounds and Reps)

7:00 AMRAP

5 Devils Press

35 Double Unders

Dumbbells: 50/35lb, 22.5/15kg