WOD – Fri, Oct 10
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CrossFit East River – WOD
Warm-up (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 Alternating Box Step-Ups + 4 Box Jumps
8/8 Single-Leg Barbell Romanian Deadlift
10 Dead-Bugs
10 Bird-Dogs
Specific Deadlift Prep and Build
5 Deadlifts with Barbell off the floor
3 Deadlifts @ 50-55%
3 Deadlifts @ 60%
Then put starting loads on the barbell to have a 15:00 clock going
Conditioning Primer (1 Round @ 50–60% Effort)
Adjust to working loads on the Deadlift Bar
then…
4 Deadlifts
4 Box Jumps
2 Deadlifts
2 Box Jumps
Deadlift (Take 15:00 minutes
Establish a 3RM Deadlift)
G oal: 90% of 1RM
Movement Adjustments (If Needed)
– Hex Bar Deadlift: More upright torso, change of torso angle
– Sumo Deadlift: Change of torso angle, more glute and hamstring, less low back
– Block Deadlift: Adjusting to shorter range of motion
– Barbell Hip Thrust: Hits glutes and hamstrings with no lower back
Level 1: 4 Sets x 5 Reps @ 6 RPE, Focusing on 2121 Tempo
“Give Me Novacaine” (Time)
For Time
9-15-21-15-9
Deadlifts
Box Jumps
Barbell: 225/155lb, 102/70kg
Box: 24/20in
Score: Time
Time Cap: 15:00
Goal: 6:00–10:00
Stimulus: Posterior chain stamina and lower body muscular endurance tester.
RPE: 8–9/10
Primary Objective: Move deadlifts in efficient sets. The goal today will be to keep to 3 sets or less.
Secondary Objective: Maintain a quick but safe rhythm on box jumps. The focus should be to maintain a pace of 10+ reps per every 30 seconds.
[Give Me Novacaine: Levels] (Time)
Level 2:
For Time
9-15-21-15-9
Deadlifts
Box Jumps
Barbell: 185/125lb, 84/57kg
Box: 24/20in
Score: Time
—
Level 1:
For Time
9-15-21-15-9
Deadlifts
Box Step-Ups
Barbell: 60% of 1RM
Box: 24/20in
Score: Time
—
Masters 55+:
For Time
9-15-21-15-9
Deadlifts
Box Jumps
Barbell: 155/105lb, 70/48kg
Box: 24/20in, Step-Ups Allowed
Score: Time
—
Competitor:
For Time
9-15-21-15-9
Deadlifts
Box Jumps
Barbell: 245/165lb , 110/75kg
Box: 24/20in
Score: Time
—
Travel / Hotel Gym:
For Time
9-15-21-15-9
Dual Dumbbell Deadlifts
Bench Jump Overs
Dumbbells: 2 x 50/35lb, 22.5/15kg
Bench: 18in
Score: Time
Mobility (Checkmark)
1:00/1:00 Elevated Pigeon Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
For Quality
3 Sets:
1:00 Weighted Forearm Plank
1:00 Sorenson Hold