WOD – Thu, Dec 11
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Rounds: For Quality
1:00 Row
10 Alternating Step-Ups + 5 Box Jumps
5 Walking Inchworm To Hollow Hold
15 Banded Good Mornings
:20/:20 second Side Plank
10 Hollow Hold
8 Kettlebell Deadlifts + 8 Russian Kettlebell Swings
Specific Prep
4 Sets Building to 75%
3 Deadlifts
+
6-8 Banded Russian Kettlebell Swings
Set 1: 40%
Set 2: 50%
Set 3: 60%
Set 4: 65-70%
Specific Notes: Go Over Deadlift Position and Talk through breaking bar from the floor and positions from floor to knee and knee to hip. Then practice descent with bar close and touch and go reps. For Banded Russian Kettlebell Swings, drive through the floor, feet planted and think stand tall, stand fast, no lean back.
Strength (Weight)
Every 3:00 x 4 Sets
5 Deadlift @ 75%
+
10 Banded Russian Kettlebell Swings
% of 1RM Deadlift
+
Choice on Loads for Kettlebell Swings
Score = Working weight (note weight of KB(s) used in notes)
Level 1:
5 Deadlifts @ 7 RPE across + 10 Russian Kettlebell Swings
Modifications:
Hex Bar Deadlift: Adjust position and range of motion
Sumo Deadlift: Adjust positions and range of motion
Block Deadlift: Shortens range of motion for those with limited hamstring mobility.
“Christine” (Time)
For Time
3 Rounds
500m Row
12 Deadlifts
21 Box Jumps
Barbell: Bodyweight
Box Height: 20in
Score = Time
Time Domain: 10–14 minutes
Time Cap: 15 minutes
Stimulus: Classic triplet, moderate breathing, posterior chain stamina, and repeatable explosive power
RPE: 8.5/10
Primary Objective: Maintain consistency round to round
Secondary Objective: Complete deadlifts unbroken and settle into fast, steady box jump rhythm
[Christine: L2, L1, Masters 55+] (Time)
Level 2:
3 Rounds
500m Row
9 Deadlifts
15 Box Jumps
Barbell: Bodyweight
Box Height: 20in
—
Level 1:
3 Rounds
400m Row
9 Deadlifts
15 Box Step-Ups
Barbell: @ 60% of 1RM Deadlift
Box Height: 20in
—
Masters 55+:
3 Rounds
500m Row
9 Deadlifts
15 Box Jumps
Barbell: Bodyweight
Box Height: 20in
[Christine: Competitor & Travel] (Time)
Competitor:
For Time
3 Rounds
500m Row
12 Deadlifts
21 Box Jumps
Barbell: 275/185lb, 125/84kg
Box Height: 20in
—
Travel / Hotel:
For Time
3 Rounds
400m Run
21 Dual Dumbbell Deadlifts
21 Bench Jump Overs
Dumbbells: 2 x 50/35lb, 22.5/15kg
Bench Height: 18in
Mobility (Checkmark)
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
Optional Accessories (Checkmark)
For Quality
3 Sets:
10/10 Single Leg GHD Hip Extension
:15/:15 Copenhagen Plank
1:00 Glute Bridge Hold