WOD – Wed, Nov 6
Announcements
Monday: Back Squat 6×2
Triplet: Row + Burpee Pull-Ups + Thrusters
Tuesday:
Alt DB Snatch + Wall Walk + Handstand Push-Up + Run
Wednesday: Deadlift
Triplet: Box Jump Overs + Dumbbell Walking Lunges + Toe to Bar
Thursday”
Triplet: Mixed Mono: Run + Row + Bike
Midline Work
Friday:
Power Snatch + Hang Snatch
Saturday:
CHAD 1000X
Sunday
Handstand Walk
Triplet: Handstand Walk + Bike + Dumbbell Hang Clean and Jerk
Midline + Hips
CrossFit East River – WOD
Deadlift (Every 2:00 x 5 Sets
4 Reps @ 65%
3 Reps @ 70%
2 Reps @ 75%
2 Reps @ 80%
2 Reps @ 80%)
–
% of 1RM Deadlift
We are looking to tackle Deadlifts at loads that allow for us to hit some good weights, but don’t overly tax volume or really high end percentages. We are just looking for enough of a stimulus to keep things hot as we lead into the testing phase. These are a touch higher than what we tackled on Monday’s Back Squats as we are testing our 3RM in two weeks, not next week.
“Diego” (Time)
For Time:
3 Rounds for Time
18 Box Jump Overs
60ft Dual Dumbbell Front Rack Walking Lunges
18 Toe to Bar
Box: 24/20”
Dumbbells: 50/35lb, 22.5/15kg
—
Goal: 7:00-11:00
Time Cap: 15:00
RPE: 8/10
Primary Objective: Toe to Bar in 3 Sets or Less
Secondary Objective: Consistent Pace round to round
[Diego: Levels] (Time)
Level 2
For Time:
3 Rounds for Time
15 Box Jump Overs
60ft Dual Dumbbell Front Rack Walking Lunges
15 Toe to Bar
Box: 24/20”
Dumbbells: 35/25lb, 15/12kg
—-
Level 1:
For Time:
3 Rounds for Time
20 Line Hops
60ft Bodyweight Walking Lunge
20 Abmat Sit-Ups
Box: 24/20”
—-
Masters 55+:
For Time:
3 Rounds for Time
15 Box Jump Overs or Step Overs
60ft Dual Dumbbell Front Rack Walking Lunges
15 Toe to Bar
Box: 24/20”
Dumbbells: 30/20lb, 14/9kg
—
Competitor / Rx+:
For Time:
3 Rounds for Time
22 Box Jump Overs
60ft Dual Dumbbell Front Rack Walking Lunges
22 Toe to Bar
Box: 24/20”
Dumbbells: 70/50lb, 32/22.5kg
—-
Big Class Option
For Time:
3 Rounds for Time
18 Box Jump Overs
60ft Goblet Walking Lunge
18 Toe to Bar
Box: 24/20”
Dumbbells: 70/53lb, 32/24kg KB or 70/50lb, 32/22.5kg DB
—-
Travel / Hotel / Limited Equipment
Sub Bench Jump overs or Odd Object Jump Overs
Mobility
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
For Quality:
4 Sets
6/6 Dual Dumbbell Bulgarian Split Squat 30×1
6 Stationary Bar Dips 20×1
-rest as needed b/t sets-
Both movements should be done at the heaviest load you can while maintaining tempo.
Tempo is written as:
Eccentric/lowering – 3 second
Bottom – 0 second
Concentric/raising – Explosive
Top – 1 second
*These numbers are an example for the bulgarians.
If you don’t have p-bars, use dumbbells on boxes.