WOD – Fri, Oct 17
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Mobility Prep and Activation
400m Run
:30 Down Dog to Up Dog + Calf Gas Pedals
:20 Extended Plank Reverse Bridge
:20/:20 Quadruped Thoracic Rotations
General Prep:
2 Sets: For Quality
5/5 Single Leg Romanian Deadlifts (21×1 Tempo)
10 Hollow Rocks
10 Alternating V-Ups
10 Single Leg Glute Bridges
:30 Wall Lean March
Specific Prep
3 minutes Toe to Bar Technique Drills
–
5 Deadlifts @ Warm-Up Loads
5 Deadlifts @ Working Loads
10m A Skips
10m High Knees
10m Butt Kicks
5 Toes to Bar (or progression)
3 Deadlifts @ Working Loads
“Lauda” (Time)
3 Rounds for Time
400m Run
21 Toes to Bar
12 Deadlifts
Barbell: 225/155lb, 102/70kg
Score: Time to complete
Goal: 8:00-12:00
Time Cap: 16:00
Stimulus: Midline interference paired with posterior chain strength endurance. The run taxes breathing, the toes to bar tax grip and core, and the deadlift demands bracing under fatigue.
RPE: 9/10
Primary Objective: Maintain large, consistent sets of toes to bar while holding technically sound deadlifts.
Secondary Objective: Run at a sustainable but fast pace (≈1:45–2:00 per 400m) to keep total time on target.
[Lauda: Levels] (Time)
Level 2:
3 Rounds for Time
400m Run
18 Alternating Toes to Bar
12 Deadlifts
Barbell: 185/125lb, 84/57kg
—
Level 1:
3 Rounds for Time
400m Run
21 Kipping Knee Raises
12 Deadlifts
Barbell: 60% of 1RM
—
Masters 55+:
3 Rounds for Time
400m Run
15 Toes to Bar
12 Deadlifts
Barbell: 155/105lb, 70/48kg
—
Competitor
3 Rounds for Time
400m Run
24 Toes to Bar
12 Deadlifts
Barbell: 275/185lb, 125/84kg
—
Travel / Hotel:
3 Rounds for Time
400m Run
24 V-Ups
18 Dual Dumbbell Deadlifts
Dumbbells: 2 x 50/35lb, 22.5/15kg
Accessory Finisher (Checkmark)
3 Sets:
12-15 Straight Arm Banded Lat Pull Downs
10-12 Ring Hamstring Curls
:30/:30 Side Plank
:60 Forearm Plank
Mobility (Checkmark)
10/10 Quadruped Adductor Hip Rock (5s Pause)
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Down Dog Calf Stretch
1:00 Saddle Pose