WOD – Wed, Nov 19
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30/:30 Couch Stretch
:15/:15 Quadruped Spinal CARS
:30 Glute Bridge Iso Hold
General Movement Prep
2 Sets: For Quality
8/8 Single-Leg Romanian Deadlift (light DB/KB or bodyweight)
5/5 Dead-Stop Kettlebell Muscle-Cleans
10 Alternating Reverse Lunges
10 Bird-Dogs
10 Dead-Bugs
Specific Deadlift Prep and Build
Empty Barbell:
5 Romanian Deadlifts
5 Deadlifts (Top Down to Mid Shin)
–
Add Loads
–
3-4 Sets
3 Deadlifts, Building to 70% on the Barbell
Deadlift (Weightlifting Variable Reps & Sets)
Modifications:
– Adjust to Sumo Deadlift, Hex Bar Deadlifts, or Block Deadlifts to adjust range of motion and allow for hinge pattern from the floor
– Adjust Romanian Deadlifts @ 2121 Tempo for those developing hinge pattern
– Barbell Hip thrusts are good modification for athletes that have pain with most hinging movements
“Chimera” (AMRAP – Rounds)
15:00 EMOM
minute 1: 5/5 Single Kettlebell Dead-Stop Clean
minute 2: 25/25ft (7.5/7.5m) Single Arm Front Rack Kettlebell Walking Lunge
minute 3: 15 GHD Hip Extensions
minute 4: 20 Renegade Rows
minute 5: Rest
Kettlebell: 53/35lb, 24/16kg
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Minutes completed as prescribed (i.e. if all work is completed, score is 15 rounds).
Stimulus: Posterior chain and trunk endurance under moderate loading.
RPE: 6-7/10
Primary Objective: Complete all prescribed reps within each minute, sustaining mechanical quality across all sets.
Secondary Objective: Maintain posture and bracing through loaded hinge and carry variations to develop trunk stability and balance.
[Chimera: L2, L1, & Masters 55+] (AMRAP – Rounds)
Level 2:
Kettlebell: 44/26lb, 20/12kg
Dumbbells: 2 x 35/25lb, 15/12kg
—
Level 1:
15:00 EMOM
minute 1: 5/5 Single Kettlebell Dead-Stop Clean
minute 2: 25/25ft (7.5/7.5m) Goblet Walking Lunge
minute 3: 10 GHD Hip Extensions
minute 4: 16 Renegade Rows
minute 5: Rest
Kettlebell: 35/18lb, 16/12kg
Dumbbells: 2 x 25/15lb, 12/7kg
—
Masters 55+:
Kettlebell: 44/26lb, 20/12kg
Dumbbells: 2 x 35/25lb, 15/12kg
[Chimera: Competitor & Travel] (AMRAP – Rounds)
Competitor:
Kettlebell: 70/53lb, 32/24kg
Dumbbells: 2 x 50/35lb, 22.5/15kg
—
Travel / Hotel:
15:00 EMOM
minute 1: 5/5 Single Arm Dumbbell Clean
minute 2: 12 Goblet Reverse. Lunges
minute 3: 15 Dual Dumbbell Romanian Deadlifts
minute 4: 20 Renegade Rows
minute 5: Rest
Choice on Loads
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
Optional Accessories (Checkmark)
3 Sets:
50ft (15m) Sled Push, For Load
:30 Wall Sit
8-10 Glute Ham Raises *
Rest as minimally as possible between movements
Rest as needed b/t sets
*Can add banded assistance if needed