WOD – Tue, Jun 24
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CrossFit East River – WOD
General Prep
2 Sets: For Quality
1:00 Cardio Choice
10 Kettlebell Deadlifts
10 Alternating Reverse Lunges
10 Glute Bridges
:30 Dead-Bugs
Specific Barbell + Plyo Prep
6 Empty Barbell Romanian Deadlifts
2 Broad Jumps (Both Legs)
4 Deadlifts @ 40%
1/1 Single Leg Broad Jump with 2 foot landing
4 Deadlifts @ 50%
1/1 Single Leg Broad Jump with 2 foot landing
—
Then, build to 65% for working sets
Deadlift (Every 2:30 x 5 Sets
4 Deadlifts @ 65% of 1RM)
+ 2/2 Single Leg Broad Jump to 2 Foot Landing between sets of Deadlift
% is Based on 1RM Deadlift
Perform each jump to maximum distance with a firm stick on the landing. These are touch and go deadlifts.
Record Working Weight
Stimulus: Absolute Strength + Speed Strength and Power Development (Unilateral Stability)
Cues:
Focus to push the ground away on the deadlift and have the hips and shoulders rise at the same rate.
Single Leg Broad Jumps really work to drive the other leg back and the whip forward and through to create momentum into the jump, then stick the landing with both feet to work on better stability and power.
Modifications:
Move to Hex Bar Deadlift or Sumo Deadlift as the primary mods for Deadlift today.
Just do a traditional Broad Jump today for 3 reps rather than single leg for 2/2
“Cornbread Collapse” (AMRAP – Reps)
Tabata Mash-Up
8 Sets
:20 American Kettlebell Swings
:10 Rest
:20 Burpees
:10 Rest
Kettlebell: 53/35lb, 24/16kg
Goals: 8-10 Kettlebell Swings / set, 6-8 Burpees / set
Stimulus: Sprint-Style Output / Muscular Endurance & Breathing Control
RPE: 9/10
Primary Objective: Sustain high-effort sets across all 8 rounds without major drop-off
Secondary Objective: Maintain clean kettlebell swing mechanics and fast burpee cycle speed
[Cornbread Collapse: Levels] (AMRAP – Reps)
Level 2:
Kettlebell: 44/26lb, 20/12kg
Level 1:
Russian Kettlebell: 35/18lb, 16/8kg
Masters 55+:
Russian Kettlebell: 44/26lb, 20/12kg
Competitor:
Kettlebell: 70/53lb, 32/24kg
Bar Facing Burpees
Travel / Hotel:
As prescribed or Dual Dumbbell Hang Muscle Snatch @ 2 x 30/20lb, 14/9kg
Mobility
PRVN Mobility #10
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)
4 Sets: For Quality
12 Ring Hamstring Curls
:45 Weighted Sorenson Hold