WOD – Sun, Jun 30
Announcements
💪 🛑 No Pump Sesh: Following Dates
- 6/21
- 6/28
- 7/12
- 7/19
CrossFit East River – WOD
Warm-Up (No Measure)
2:00 Cardio Choice
–
:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)
:30/:30 Couch Stretch
–
3 Sets
10 Pause Glute Bridges (2sec)
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird-Dogs
10 Romanian Deadlifts
Double Dare (5 Rounds for weight)
Every 4:00 x 5 Sets
3-5-7-9-11 Deadlift
9 Strict Knee to Elbow
18 Gorilla Rows
Deadlift Loads
Set 1: 80%
Set 2: 75%
Set 3: 70%
Set 4: 65%
Set 5: 60%
–
Stimulus: Absolute Strength / Hypertrophy and Structural Support
RPE: 6/10
Primary Objective: Complete each movement unbroken
Secondary Objective: Complete full circuit in under 2 minutes per set
Workout Flow: This workout is meant to be more of an accessory strength metcon with the goal of still touching on some heavy Deadlifts for those looking to keep this lift primed as we move away from it a bit during this cycle. The pulling volume coming down can allow for a little more heightened nervous system speed and power development, but some may want to keep the absolute strength gains and growth hormone response from the use of heavy Deadlifts. Treat each 4:00 segment as a strength circuit.
[Double Dare: Levels] (5 Rounds for weight)
Level 2:
Every 4:00 x 5 Sets
3-5-7-9-11 Deadlift
9 Strict Knee to Chest
18 Gorilla Rows
Deadlift Loads
Set 1: 80%
Set 2: 75%
Set 3: 70%
Set 4: 65%
Set 5: 60%
—-
Level 1:
Every 4:00 x 5 Sets
3-5-7-9-11 Block Deadlifts
9 Strict Knee Raises
18 Gorilla Rows
Deadlift Loads
Set 1: 80%
Set 2: 75%
Set 3: 70%
Set 4: 65%
Set 5: 60%
—-
Masters 55+:
Every 4:00 x 5 Sets
3-5-7-9-11 Deadlift
9 Strict Knee to Chest
18 Gorilla Rows
Deadlift Loads
Set 1: 80%
Set 2: 75%
Set 3: 70%
Set 4: 65%
Set 5: 60%
—-
Competitor:
Full Rest Day
—
Big Class Option
As prescribed
—
Hotel Gym / Travel / Limited Equipment
Every 4:00 x 5 Sets
7-9-11-13-15 Dumbbell Deadlifts
9 Strict Knee to Chest
18 Gorilla Rows
Choice on Loads
PRVN Mobility #10 (Checkmark)
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
Optional Accessories (Checkmark)
For Completion
12:00 EMOM
minute 1: 15/12 Calorie Ski Erg
minute 2: 15 Weighted GHD Hip Extensions
minute 3: -Max Wall Sit