WOD – Fri, Oct 25
Announcements
🎃 Halloween WOD 👻
- Saturday 26th!
- Where something… different…costumes get – 2 mins on workout time!
Monday: Front Squat + Back Squat
Triplet: Row + Dumbbell Step-Ups
Tuesday: Hang Power Clean
Triplet: Power Clean + Toe to Bar + Double Unders
Wednesday: Push Press
Couplet: American Kettlebell Swings + Push-Ups
Thursday
Row + Overhead Squat + Run
Friday: Deadlift + Vertical Jump
Chipper Conditioning: Pull-Ups + Deadlifts + Box Jumps + Burpees
Saturday: Rowing Golf Game
Row + Dumbbell Thrusters + Abmat Sit-Ups
Sunday
Bar Muscle-Ups
16:00 EMOM
Triplet: Bar Muscle-Ups + Power Snatch + Echo Bike
CrossFit East River – WOD
Warm-Up
3 Sets
20 second on / 10 second transition
– Inchworm to Hollow Hold
– Glute Bridge (1sec Pause)
– Romanian Deadlift / Segmented Deadlift
– Alternating Box Step-Up / Step-Down Box Jumps
– Dead Hang / Scap Pull-Ups / Bar Kip Swings
– 1:00 Transition between sets –
This warm-up will be a progressive 3 rounds. With each round going through 20 seconds at each movement and ideally progressing intensity or the movement pattern. i.e For the Pull-Up progression, hit Dead-Hang, then Scap Pull-Ups, then Bar Kip Swings
After the final set, we should be able to take 7 minutes to Warm-Up and Establish the Segmented Deadlift
Segmented Deadlift (4 Rounds for weight)
Segmented Deadlift
Every 2:30 x 4 Sets
3 Reps @ 70%+
3 Seated Vertical Jumps
—
% of 1RM Deadlift
The segment deadlift will be a 1 second pause at the knee, and a 1 second pause on the floor between reps. For the seated vertical jumps, set yourself up at parallel and perform each rep max effort.
“Thor” (Time)
For Time:
35 Pull-Ups
30 Deadlifts
25 Box Jumps
30 Pull-Ups
25 Deadlifts
20 Box Jumps
Starting @ 1:30, Perform 5 Bar Facing Burpees Until Completion
Barbell: 225/155lb, 102/70kg
Box: 24/20”
Goal Time Domain: 11:00-15:00
Time Cap: 17:00
Primary Objective: Complete each movement in as close to 2:00 as possible
Secondary Objective: Maintain sets of 5-10 on each movement
Stimulus: Posterior Chain / Upper + Lower Body
RPE: 9/10
[Thor: Levels] (Time)
Level 2:
For Time:
15 Pull-Ups
30 Deadlifts
25 Box Jumps
15 Pull-Ups
25 Deadlifts
20 Box Jumps
Starting @ 1:30, Perform 5 Bar Facing Burpees EMOM Until Completion
Barbell: 155/105lb, 70/48kg
Box: 24/20”
—
Level 1:
For Time:
35 Ring Rows
30 Deadlifts
25 Box Step-Ups
30 Ring Rows
25 Deadlifts
20 Box Step-Ups
Load: 95/65lb, 43/30kg
Box: 24/20’’
Starting @ 1:30, Perform 3 Bar Facing Burpees EMOM Until Completion
—
Masters 55+:
For Time:
15 Pull-Ups
30 Deadlifts
25 Box Jumps
15 Pull-Ups
25 Deadlifts
20 Box Jumps
Starting @ 1:30, Perform 5 Bar Facing Burpees EMOM Until Completion
Barbell: 135/95lb, 61/43kg
Box: 24/20”
—
Competitor / Rx+:
For Time:
35 Chest to Bar Pull-Ups
30 Deadlifts
25 Box Jumps
30 Chest to Bar Pull-Ups
25 Deadlifts
20 Box Jumps
Starting @ 1:30, Perform 5 Bar Facing Burpees EMOM Until Completion
Barbell: 225/155lb, 102/70kg
Box: 30/24’’
—
Big Class Option
As prescribed
—
Travel / Hotel / Limited Equipment
For Time:
25 Strict Pull-Ups
40 Dual Dumbbell Deadlifts
25 Box Jumps
20 Strict Pull-Ups
30 Dual Dumbbell Deadlifts
20 Box Jumps
Starting @ 1:30, Perform 5 Bar Facing Burpees EMOM Until Completion
Dumbbells: 60/45lb, 27.5/20kg
Box: 24/20”
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Optional Accessories (Checkmark)
For Quality:
5 Rounds (10:00 Clock)
:45 Work/:15 Rest
Station 1 – GHD Sit-Ups
Station 2 – Barbell Hip Thrusts w/ 3s Iso at Top
—
Aim to keep a steady cadence on the GHD sit-ups across each minute here today, focusing on explosive reps. For the hip thrusts, perform at a moderate load that allows you to keep the 3s held at the top true through and go unbroken for 45 straight seconds. May use a sandbag or dumbbell on your lap as well!