WOD – Fri, Jul 31
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CrossFit East River – WOD
Warm-Up
General Warm-Up
400m Run
–
2 x (Empty Barbell)
6 Tall Muscle Cleans
6 Bradford Press w/Lockout
8/8 Staggered Stance Barbell Good Morning
6 Back Squats
6 Sumo Deadlifts to Mid-Shin
Specific Prep
6 Sumo Deadlifts (Light w/Pauses)
4 Sumo Deadlifts @ 50-55%
4 Sumo Deadlifts @ 55-60%
Then 2-3 x 2 Reps building to working loads
Sumo Deadlift (Every 1:30 x 6 Sets
4 Reps @ 80-85% of 5×5 Sumo Deadlift)
This is the final touch on our sumo deadlift progression. The loading at 80-85% should feel strong and deliberate, not heavy or grinding. We are here to reinforce mechanics, stay connected to the movement, and build confidence heading into testing, not to accumulate fatigue.
Modifications:
Level 1: Every 1:30 x 6 Sets, 4 Reps Sumo Deadlift at a moderate, technically consistent load around 65-70%; focus on stance, hinge mechanics, and a clean pull every rep
Hotel Gym / Travel: Every 1:30 x 6 Sets, 6-8 Dual Dumbbell Romanian Deadlifts (sumo stance if possible)
“Storm Warning” (Time)
For Time
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Time Cap: 15:00
Score = Time
Barbell: 115/75lb (52/34kg)
Goals: 9:00-12:00
Stimulus: Leg Stamina / Barbell Cycling
RPE: 8/10
Primary Objective: Work to keep the run to a consistent pace from start to finish.
Secondary Objective: Near-unbroken movements on the barbell complex.
[Storm Warning : Levels] (Time)
Level 2:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 95/65lb (43/30kg)
Level 1:
3 Rounds
300m Run
12 Hang Power Cleans
8 Front Squats
4 Thrusters
Barbell: 45/35lb, 20/15kg
Masters 55+:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 75/55lb (34/25kg)
Competitor:
3 Rounds
400m Run
15 Hang Power Cleans
10 Front Squats
5 Thrusters
Barbell: 135/95lb (61/43kg)
Hotel Gym / Travel:
3 Rounds
400m Run
15 Dual Dumbbell Hang Power Cleans
10 Dual Dumbbell Front Squats
5 Dual Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/16kg)
PRVN Reset (No Measure)
For Quality:
4 Sets
4 Reverse Nordics w/ :10s eccentric
:30 Seated Hip Internal Rotation + External Rotations
:30 Relaxed Deep Squat (supported)
4 Scorpion Pec Stretch w/ :05s holds
Intent: Load quads through length, improve hip rotation, reinforce squat depth.
Optional Accessories (Checkmark)
For Quality
4 Sets:
8-10 Glute Ham Raises
:30 Sorenson Hold
:45 Sandbag Bear Hug March