WOD – Thu, Apr 9
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Warm-Up
400m Easy Run
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2 Sets:
:30/:30 Samson Stretch and Lunge
:30/:30 Active Pigeon Pose
10/10 Single Leg Glute Bridges
10m A-Skips + 10m B-Skips
10m Ostrich Walk
10 Bootstrap Squats
—
3 Sets:
10 Pause Glute Bridges (2 sec)
:30 Dead-Bug Alternating Heel Taps
8/8 Staggered Stance Single KB RDL
Specific Barbell Prep
5 Romanian Deadlifts @ empty bar
5 Deadlifts @ empty bar
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3 Sets: Adding Loads
3 Deadlifts + 3 Box Jumps (Step-Down)
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Building to working weight
Athletes should arrive at the workout with positions locked in — neutral spine, lat engagement, and controlled descent confirmed before the clock starts.
Specific Primer / Before Starting (Checkmark)
2 Controlled Sets:
200m Run at target effort
5 Deadlifts @ working weight
5 Box Jumps at working height
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Rest 2:00 or so before starting the workout
“Tiger” (Time)
For Time
1,000m Run
20 Deadlifts
20 Box Jumps
800m Run
15 Deadlifts
15 Box Jumps
600m Run
10 Deadlifts
10 Box Jumps
400m Run
5 Deadlifts
5 Box Jumps
200m Run
Barbell: 225/155lb, 102/70kg
Box Height: 24/20in
Time Domain: 16:00 – 22:00 | Time Cap: 25:00
Stimulus: Aerobic Capacity / Posterior Chain Endurance
RPE: 8/10
Primary Objective: Protect deadlift mechanics across all four barbell sections. The load is moderate, but the volume will build and the running will tax the posterior chain before every set.
Secondary Objective: Run smart on the 1,000m and 800m. The back half of this workout is where the workout is made. Athletes who pace the workout well on the front half will feel ready to finish the workout strong on the back half.
[Tiger: Level 2, Level 1, & Masters 55+] (Time)
Level 2
Barbell: 185/125lb, 84/57kg
Box Height: 24/20in
—
Level 1
For Time
800m Run
15 Deadlifts
15 Box Step-Ups
600m Run
10 Deadlifts
10 Box Step-Ups
400m Run
10 Deadlifts
10 Box Step-Ups
200m Run
5 Deadlifts
5 Box Step-Ups
100m Run
Barbell: 135/95lb, 61/43kg
Box Height: 20in
—
Masters 55+
Barbell: 155/105lb, 70/48kg
Box Height: 24/20in, Step-Ups Allowed
[Tiger: Competitor & Travel] (Time)
Competitor
Barbell: 275/185lb, 125/84kg
Box Height: 30/24in
—
Travel / Hotel
For Time
1,000m Run
20 Dumbbell Deadlifts
20 Broad Jumps
800m Run
15 Dumbbell Deadlifts
15 Broad Jumps
600m Run
10 Dumbbell Deadlifts
10 Broad Jumps
400m Run
5 Dumbbell Deadlifts
5 Broad Jumps
200m Run
Dumbbells: 2 x 50/35lb, 22.5/15kg
Mobility (Checkmark)
PRVN Mobility #7
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00/:100 Scorpion Stretch
1:00 Child’s Pose
Optional Accessories (Checkmark)
For Quality
4 Sets:
12-15 Banded Glute Ham Raise
10/10 Single Leg Barbell Hip Thrust