WOD – Sat, May 31
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CrossFit East River – WOD
General Prep
2 Sets:
1:00 Cardio Choice
15 Banded Good Mornings
10 Cossack Squats
5 Inchworm Push-Ups
Specific Prep / Primer (No Measure)
8-10 Barbell Romanian Deadlifts
8-10 Bench Press
6-8 Wall Balls
– Add Loads to Barbell –
5 Deadlifts
5 Bench Press
6-8 Wall Balls
—
Get to working loads on the Deadlift and Bench Press for the day
“Loser? I Don’t Think So!” (5 Rounds for reps)
20:00 EMOM, In Teams of 4 for Max Reps
minute 1: Deadlifts
minute 2: Bench Press
minute 3: Wall Balls
minute 4: Rest
Deadlift: 225/155lb, 102/70kg
Bench Press: 135/85lb, 61/38kg
Wall Balls: 20/14lb, 9/6kg, 10/9ft
Athletes will start on a delay and everyone will begin on the Deadlifts and make their way through the EMOM for 20:00 minutes or 5 rounds each. Score is total combined reps of all partners.
Goal: 12-18 Reps on Deadlifts and Bench Press/ Set, 15-25 Wall Balls on Each Set
Stimulus: EMOM Style Muscular Density Workout
RPE: 8/10 * Keep this more to an 8/10 as this one could easily escalate to a 10/10 if you really push the reps and intensity here. We are looking for more controlled intensity rather than all out here.
Primary Objective: Maintain consistent rep numbers across all sets today.
Secondary Objective: Keep the Wall Balls to one big unbroken set to finish each round
[Loser? I don’t think So!: Levels] (5 Rounds for reps)
Level 2:
20:00 EMOM
minute 1: Deadlifts
minute 2: Bench Press
minute 3: Wall Balls
minute 4: Rest
Deadlift: 185/125lb, 84/57kg
Bench Press: 115/75lb, 52/34kg
Wall Balls: 20/14lb, 9/6kg, 10/9ft
—
Level 1:
20:00 EMOM
minute 1: Deadlifts
minute 2: Bench Press
minute 3: Wall Balls
minute 4: Rest
Deadlift: 50% of 1RM
Bench Press: 95/65lb, 43/30kg
Wall Balls: 14/10lb, 6/4kg
—
Masters 55+:
20:00 EMOM
minute 1: Deadlifts
minute 2: Bench Press
minute 3: Wall Balls
minute 4: Rest
Deadlift: 50% of 1RM
Bench Press: 95/65lb, 43/30kg
Wall Balls: 14/10lb, 6/4kg, 10/9ft
—
Competitor:
20:00 EMOM
minute 1: Deadlifts
minute 2: Bench Press
minute 3: Wall Balls
minute 4: Rest
Deadlift: 255/165lb, 120/75kg
Bench Press: 185/125lb, 84/57kg
Wall Balls: 30/20lb, 14/9kg
—
Travel /Hotel Gym :
20:00 EMOM
minute 1: Dumbbell Deadlifts
minute 2: Dumbbell Bench Press
minute 3: Dumbbell Thrusters
minute 4: Rest
Loads: Choice that allow for 10-20 reps at each station
Finisher (Checkmark)
3 Sets: For Quality
10 Medball Hamstring Curls
15 Glute Bridge with Medball Adduction
:30 Feet Elevated Hamstring Bridge
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