WOD – Sun, Nov 2
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Warm-Up
3 Sets: For Quality
1:00 Cardio Choice
15 Banded Pull Aparts
5 Inchworm Push-Ups
10 Hollow Rocks + 10 second Hollow Hold
5/5 Single Leg Single Arm Dumbbell Romanian Deadlift
6 Minutes Form and Practice
Sumo Deadlift, Close Grip Bench and Renegade Rows
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Specific Prep
3 Sets: Building to Working Loads
4 Sumo Deadlifts
4 Close Grip Bench Press
4 Renegade Rows
“The Departed” (2 Rounds for weight)
20:00 EMOM
Minute 1: 5 Sumo Deadlifts
Minute 2: 10 Close Grip Bench Press
Minute 3: 20 Renegade Rows
Minute 4: Rest
Sumo Deadlift @ 70%
Close Grip Bench Press @ 60%
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Record Load of Sumo DL & Close Grip Bench Press / Completion
Goal: The aim is to maintain clean, technical execution of all lifts across all rounds, using the rest minute to recover just enough to preserve form and intensity.
Stimulus: Posterior chain recruitment and pressing endurance under controlled fatigue. The EMOM structure builds total-body strength density and postural integrity while forcing composure and breathing control between stations.
RPE: 6-7/10 Moderate to hard effort. Weight should feel heavy enough to demand focus but allow completion of all reps with perfect form throughout.
Primary Objective: Build structural balance between posterior and anterior chain. Reinforce proper hip engagement and core bracing under moderate fatigue.
Secondary Objective: Improve horizontal pressing strength and triceps endurance. Develop scapular stability and midline integrity during unilateral pulling.
[The Departed: Levels] (2 Rounds for weight)
Level 2:
Dumbbells: 2 x 35/25lb, 15/12kg
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Level 1:
20:00 EMOM
Minute 1: 4 Sumo Deadlifts @ 70 % 1RM
Minute 2: 8 Close Grip Bench Press @ 60 % 1RM
Minute 3: 16 Renegade Rows
Minute 4: Rest
Sumo Deadlift @ 70%
Close Grip Bench Press @ 60%
Dumbbells: 2 x 25/15lb, 12/7kg
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Masters 55+:
Dumbbells: 2 x 30/20lb, 14/9kg
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Comp:
Ideally day off
Dumbbells: 2 x 70/50lb, 32/22.5kg
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Travel / Hotel:
20:00 EMOM
Minute 1: 10 Dual Dumbbell Sumo Deadlifts
Minute 2: 10 Dumbbell Bench Press
Minute 3: 20 Renegade Rows
Minute 4: Rest
Choice on Loads
Mobility (Checkmark)
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
Optional Accessories (Checkmark)
4 Rounds For Quality
10–12 Ring Hamstring Curls
12 GHD Hip Extensions
:45 Sorenson Hold
20 Banded Pull Aparts