WOD – Fri, Nov 6
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CrossFit East River – WOD
Warm-Up
General Warm-Up
2:00 Cardio Choice (Row Ideally)
–
10 Behind the Neck Elbow Punch Throughs
:30 Bear Sit Hip Switch
10/10 Single Leg Toe Touches
10 Banded Good Mornings
:20/:20 Front Rack Stretch on the Rig
10 Cossack Squats (5/5)
–
2 Sets:
10 Goblet Squats, Light (elbows inside the knees at the bottom)
8 Kettlebell Romanian Deadlifts, Light
:20 Hollow Hold
8 Arch Rocks
–
Specific Barbell Prep
2 Sets: Empty Barbell
5 Barbell Kang Squats
5 Front Squats (elbows high, brace before you descend)
–
Then build to 70% on the Front Squat over 3 sets before the clock starts.
Front Squat (Every 3:00 x 4 Sets
7 Reps @ 70%)
Loading Notes: % of 1RM Front Squat
“Game Over” (Time)
For Time
21-15-9
Deadlifts
Toes to Bar
Time Cap: 8:00
Score = Time
Barbell: 225/155lb (102/70kg)
Goals: 4:00-7:00
Stimulus: Midline / High Intensity Couplet / Sprint
RPE: 9/10
Primary Objective: Keep to 2 breaks or less across all sets today.
Secondary Objective: Toes to bar are the priority, protect them with how you break the deadlift.
[Game Over: Levels] (Time)
Level 2:
For Time
21-15-9
Deadlifts
15-12-9
Toes to Bar
Barbell: 185/125lb (84/57kg)
Level 1:
For Time
15-12-9
Deadlifts
Kipping Knees to Chest
Barbell: 135/95lb (61/43kg)
Masters 55+:
For Time
21-15-9
Deadlifts
15-12-9
Toes to Bar
Barbell: 155/105lb (70/47kg)
Competitor:
For Time
25-20-15
Deadlifts
Toes to Bar
Barbell: 225/155lb (102/70kg)
Hotel Gym / Travel:
For Time
21-15-9
Dual Dumbbell Deadlifts
V-Ups
Dumbbells: 2 x 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:20/:20 Crossbody Lat Stretch
:30 Child’s Pose with Overhead Reach
10 Seated 90-90 Get-Ups
Optional Accessories (Checkmark)
For Quality:
3 Sets:
15/15 Banded Terminal Knee Extensions
10/10 Bird Dog Row , Light
10/10 Half Kneeling Banded Paloff Press with Rotation
:30/:30 Copenhagen Plank Hold