WOD – Tue, Oct 6
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CrossFit East River – WOD
Warm-up
General Warm-Up
2:00 Cardio Choice (Row or ~400m Run)
2 Sets:
10 Glute Bridges (:02 hold at the top)
8/8 Single Arm Dumbbell Strict Press @ Light Load
16 Bear Plank Shoulder Taps
10 Alternating Arm Swings
5 Romanian Deadlifts (Slow Lower, Lats On)
Specific Barbell Prep
2 Sets @ Light to Moderate Barbell:
5 Deadlifts (Practice Bracing and breaking the bar off the floor with quality positions)
5 Bench Press (Feet Planted, Shoulder Blades Set, Bar to the Same Spot Each Rep)
Bench Press Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70%
Deadlift Ramp
4 @ 40-50%
3 @ 50-60%
2 @ 60-70% (Set the Back Angle Before the Bar Moves, Push the Floor Away)
Deadlift + Bench Press (Weight)
12:00 EMOM
Minute 1: 3 Bench Press
Minute 2: 3 Deadlift
Loading Notes: Holding 70% across for both lifts. This will work as a primer for the testing week next week and give us a good 6×3 for both lifts today at 70%. The goal here with 70% is it is heavy enough to keep touches on the lifts, but light enough that form and speed stay constant.
*We are sticking with our theme for this cycle of combining our Deadlift and Bench Strength days in order to target a strength stimulus from two complementary movements that don’t interfere with each other in order to get greater frequency and touches, while letting the other days hold more weight for our conditioning work.
“The Rift” (AMRAP – Reps)
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip
Score = Total Reps
Kettlebell: 70/53lb (32/24kg)
Box Height: 24/20in
Goal: 140-170 Reps (Into the Round of 14)
Stimulus: Posterior Chain / Jumping / Upper Body Pressing
RPE: 7/10
Primary Objective: Maintain smooth, technically sound movement as the rep ladder builds.
Secondary Objective: Manage the growing sets before muscular fatigue forces significant breaks or changes in movement quality.
[The Rift: Levels] (AMRAP – Reps)
Level 2
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 24/20in
Level 1
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Step-Up
Ring Push-Up (Adjust angle to allow for consistent unbroken reps through 10)
Kettlebell: 35/18lb (16/8kg)
Box Height: 20in
Masters 55+
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Ring Dip or Banded Ring Dip
Kettlebell: 53/35lb (24/16kg)
Box Height: 20in
Competitor
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Russian Kettlebell Swing
Box Jump
Strict Ring Dip
Dual Kettlebell Russian Swing: 2 x 53/35lb (24/16kg)
Box Height: 30/24in
Hotel Gym / Travel
8:00 AMRAP
2-4-6-8-10… ascending by 2 each round
Dual Dumbbell Romanian Deadlift
Box Jump or Bench Jump
Bar Dip / Bench Dip / Push-Up
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset (No Measure)
4 Sets:
10 Slow Scap Push Ups
10/10 Banded Shoulder External Rotations
:15/:15 Banded Clamshell Hold (Top)
:30/:30 Pigeon Pose w/ Distraction
Optional Accessories (Checkmark)
For Quality:
3 Sets:
:40 Weighted Sorenson Hold
100/100ft (30/30m) Suitcase Carry
100ft (30m) Reverse Sled Drag or :45 Reverse Band Walk
:20/:20 Star Plank