WOD – Fri, Sep 19
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30/:30 Couch Stretch
:15/:15 Quadruped Spinal CARS
:30 Glute Bridge Iso Hold
General Movement Prep
2 Sets: For Quality
8/8 Single Leg Barbell Romanian Deadlifts
6 Inchworm Push-Ups
10 Down Dog to up Dog
6 Hollow Rocks
6 Arch Rocks
Specific Deadlift Prep
10 Deadlifts @ 40%
5 Deadlifts @ 50%
3 Deadlifts @ 60%
Get to Working Loads
Pre Conditioning Primer (1 Round @ 50–60% Effort)
3 Deadlifts @ Working Loads
2 Wall Walk Complex
Deadlift (Weightlifting Variable Reps & Sets)
“Bodies” (AMRAP – Rounds and Reps)
8:00 AMRAP
2-4-6-8…
Deadlifts
1-2-3-4..
Wall Walk Complex
Barbell: 275/185lb, 125/84kg
Wall Walk Complex: 1 Wall Walk + 1 Wall Facing Handstand Push-Up
Goal: 4-6 rounds completed
Score: Total rounds + reps
RPE: 6/10
Primary Objective: Accumulate quality volume in both hinge strength and gymnastics under moderate fatigue.
Secondary Objective: Maintain strict pacing and strong bracing positions in both deadlifts and wall walk complexes.
[Bodies: Levels] (AMRAP – Rounds and Reps)
Level 2:
8:00 AMRAP
2-4-6-8…
Deadlifts
1-1-2-2-3-3
Wall Walk Complex
Barbell: 225/155lb, 102/70kg
Wall Walk Complex: 1 Wall Walk + 1 Wall Facing Handstand Push-Up
–
Level 1:
8:00 AMRAP
2-4-6-8…
Dual Kettlebell Deadlifts
1-1-2-2-3-3
Wall Walk
Kettlebells: 2 x 35/18lb, 16/8kg
Wall Walk: 20in From the Wall
–
Masters 55+:
8:00 AMRAP
2-4-6-8…
Deadlifts
1-1-2-2-3-3
Wall Walk Complex
Barbell: 225/155lb, 102/70kg
Wall Walk Complex: 1 Wall Walk + 1 Wall Facing Handstand Push-Up to 2in Riser
–
Competitor:
8:00 AMRAP
2-4-6-8…
Deadlifts
1-2-3-4..
Wall Walk Complex
Barbell: 315/205lb, 143/93kg
Wall Walk Complex: 1 Wall Walk + 1 Wall Facing Handstand Push-Up
–
Hotel / Travel:
8:00 AMRAP
4-8-12-16…
Dual Dumbbell Deadlifts
1-2-3-4..
Wall Walk Complex
Dumbbells: 2 x 50/35lb, 22.5/15kg
Wall Walk Complex: 1 Wall Walk + 1 Wall Facing Handstand Push-Up
% of Deadlift Should not exceed 70%
Mobility (Checkmark)
PRVN Mobility #7
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00/:100 Scorpion Stretch
1:00 Child’s Pose
Optional Accessories (Checkmark)
4 Sets: For Quality
10-12 Glute Ham Raises
:15/:15 Copenhagen Plank
:15/:15 Star Plank
Rest as needed b/s