WOD – Thu, Apr 30
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Warm-Up
2:00 Cardio of Choice
:30/:30 Quadruped Hip Rotations
5/5 World’s Greatest Stretch
10 Romanian Deadlifts
:30 Jump Rope (Singles or Dubs)
10 Alternating Cossack Squat
Specific Deadlift Prep
Set 1 and 2: 5 Reps @ light loads, building — focus on lat engagement, bar drag, and breath at the top
Set 3: 5 Reps @ 50-60% — reinforce bracing sequence, bar stays in contact with legs
Set 4: 3 Reps @ 70-75% — full setup cue before each rep, building tension from the floor
*Put working loads on the bar
Primer (After Deadlifts)
3 Sets:
15 Double Unders or 30 Single Unders
3 Power Cleans building toward workout load
Use this to confirm barbell load before “Light Switch” begins.
Deadlift (Weightlifting Variable Reps & Sets)
Start at 80% and build across sets toward a 2RM. Goal is 90% or above by the final set. The seated box jump follows each deadlift set — athlete sits fully on the box, eliminates all countermovement, and drives through the hips explosively. These train the same pattern. Keep rest honest and do not start early. The range for the Box Jumps is due to the athletes and how high they want to go. If going high, keep it to 1 box jump, if staying more moderate move to 3 box jumps
Modifications:
Level 1: Every 3:00 x 4 Sets — 5-7 Deadlifts + 5-7 Box Jumps at a moderate, consistent load. Focus on position and mechanics over loading.
Hotel Gym / Travel or Mods: Hex Bar Deadlift or Romanian Deadlift 8-10 Reps at a light to moderate load. Substitute step-up to box or seated chair jump if a high box is unavailable.
“Light Switch” (Time)
For Time
5 Power Cleans
50 Double Unders
5 Power Cleans
50 Double Unders
5 Power Cleans
50 Double Unders
5 Power Cleans
50 Double Unders
5 Power Cleans
Barbell: 205/145 lb (93/68 kg)
Score = Time
Goals: 4:00–7:00
Time Cap: 7:00
Stimulus: Barbell Conditioning / Cycling
RPE: 8.5/10
Primary Objective: Complete each set of 5 power cleans as fast singles in under :45 — setup, breathe, go.
Secondary Objective: Unbroken double unders every round — use them to manage heart rate and reset before the next barbell set.
[Light Switch: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
155/105lb, 70/48kg
50 Double Unders
—
Level 1:
95/65lb, 43/30kg
75 Single Unders or 25 Double Under Attempts
—
Masters 55+:
135/95lb, 61/43kg
35 Double Unders or 60 Single Unders
[Light Switch: Competitor & Travel] (Time)
Competitor:
225/155lb, 102/70kg
50 Double Unders
—
Hotel Gym / Travel:
For Time
5 Sets
50 Double Unders
10 Dual Dumbbell Power Cleans
Dumbbells: 2 x 50/35lb, 22.5/15kg
PRVN Reset (Checkmark)
For Quality:
4 Sets
5/side Side-Lying Windmill
:30/side Bear Sit Hip IR
6 Dead Bug w/ Overhead Reach (:04 down :04 up each rep)
5 Prone Y-Raise w/ :05s hold
Intent: Improve shoulder capsule control, trunk stability, and active hip rotation.
Optional Accessories (Checkmark)
For Quality
4 Sets:
:30 Sorenson Hold
:15/:15 Copenhagen Plank
:15/:15 Side Star Plank
Rest as needed
Purpose: These isometric holds reinforce posterior chain endurance and lateral trunk stability — direct carry-over for athletes who are building capacity in heavy pulling and maintaining position under fatigue across the Medusa Cycle.