WOD – Sat, Nov 29
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2:00 Cardio Choice
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2 Sets: For Quality
12 Alternating Step-Ups
10/10 Single Kettlebell Staggered Stance Romanian Deadlift
10 Deep Lunge Mountain Climbers
8 Push-Ups
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10:00 minutes
Kettlebell Tap Race Game
Specific Prep:
10 Empty Barbell Deadlifts to Mid Shin
3 Burpee Box Jumps
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Add Loads
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5 Deadlifts @ Warm-Up Weight
3 Burpee Box Jumps
–
Add Loads
2 Sets x 3-5 Deadlifts, building to working loads
“Built Tough” (Time)
For Time: With a Partner (note the flow)
10-9-8-7-6-5-4-3-2-1
Deadlift
Burpee Box Jumps
Barbell: 225/155lb, 102/70kg
Box Height: 24/20in
Time Domain: 11:00-15:00
Time Cap: 20:00
Score = Time
Stimulus: Posterior Chain / Leg Stamina
RPE: 7.5/10
Primary Objective: Complete each set of Deadlifts Unbroken
Secondary Objective: Keep the Burpee Box Jump Overs to averaging faster than 5/30sec
[Built Tough: L2, L1, & Masters 55+] (Time)
Level 2:
Barbell: 185/125lb, 84/57kg
—
Level 1:
For Time: With a Partner
10-9-8-7-6-5-4-3-2-1
Deadlift
Burpee Box Step-Up
Barbell: 60% of 1RM
Box Height: 24/20in
—
Masters 55+:
Barbell: 155/105lb, 70/48kg
[Built Tough: Competitor & Travel] (Time)
Competitor:
For Time: With a Partner
10-9-8-7-6-5-4-3-2-1
Deadlift
Burpee Box Jumps
Barbell: 255/175lb, 115/80kg
Box Height: 30/24in
—
Travel / Hotel:
For Time: With a Partner
10-9-8-7-6-5-4-3-2-1
Dumbbell Deadlift
Burpee Bench Jump Overs
Dumbbells: 2 x 70/50lb, 32/22.5
Box Height: 24/20in
Accessory Finisher (Checkmark)
For Quality
3 Sets:
20 Landmine Trunk Rotations
:30/:30 Paloff Press Hold
:60 Forearm Plank
Mobility (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00/:100 Scorpion Stretch
1:00 Child’s Pose