WOD – Mon, May 4

April 29, 2026Uncategorized

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CrossFit East River – WOD

Warm-Up

General Warm-Up

2:00 Cardio Choice

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2 Sets

5/5 World’s Greatest Stretch

:15/:15 Pigeon Pose

10 Down Dog + Up Dog

10 Down Dog Toe Touches

5 Down Dog Piked Push-Up

Specific Barbell Prep

2 Sets: w/ Empty Barbell

5 Romanian Deadlifts

5 Upright Rows

5 Strict Press

5 Good Mornings

5 Back Squats

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Take Barbell to the Rack, Add Loads

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5 Back Squats @ 40-50%

3 Back Squats @ 50-60%

3 Back Squats @ 60-70%

2 Back Squats @ 70-75%

—

Then Load Weight on the Barbell

Back Squat (EMOM x 10
1 Back Squat @ 80%+

Tempo: 20×1 (2-second descent / no pause / fast concentric))

Athletes build from 80% and increase load across the window when positions are clean and the drive out of the hole is confident. The two-second eccentric is mandatory on every rep — this is where the adaptation lives. The concentric should be aggressive and deliberate, not a slow grind. Athletes should be approaching their ceiling single in the final two to three minutes of the window.

Modifications:

Level 1: EMOM x 10: 3 Back Squats at 6-7 RPE across all ten sets with the same 20×1 tempo standard

-Low Back Pain: EMOM x 10: 1-2 Split Squats or Reverse Lunges per side, controlled and deliberate

– Knee Pain: EMOM x 10: 1 Box Squat or 1 Barbell Hip Thrust, building in load

Low Back + Knee Pain: EMOM x 10: 1-2

Barbell Hip Thrusts, controlled tempo and strong lockout at the top

Hotel Gym / Travel: EMOM x 10: 3-5 Dual Dumbbell Goblet Squats or Dual Dumbbell Front Squats, building in load with the same tempo focus

Workout Prep / Primer

2 Sets at working pace:

10 Deadlifts @ light / warm-up load

3 Eccentric Handstand Push-Ups / Box Pike Handstand Push-Ups

5 Deadlifts @ moderate / warm-up load

3 Strict Handstand Push-Ups / Box Piked Handstand Push-Ups

3 Deadlifts @ working load

Use this to confirm Deadlift loading and handstand push-up access and set size before “Hornet” begins.

“Hornet” (AMRAP – Rounds and Reps)

7:00 AMRAP

For Reps:

3-5-7-9-11 … Strict Handstand Push-Ups

5-8-11-14-17 … Deadlifts

Score = Total Reps

Barbell: 225/155lb, 102/70kg

Level 2:

7:00 AMRAP

3-5-7-9-11 … Strict Handstand Push-Ups

5-8-11-14-17 … Deadlifts

Barbell: 185/125lb, 84/57kg

Level 1:

7:00 AMRAP

3-5-7-9-11 … Box Piked Handstand Push-Ups

5-8-11-14-17 … Deadlifts

Barbell: 135/95lb, 61/43kg

Masters 55+:

7:00 AMRAP

3-5-7-9-11 … Handstand Push-Ups or Box Piked Handstand Push-Ups

5-8-11-14-17 … Deadlifts

Barbell: 185/125lb, 84/57kg

Competitor:

7:00 AMRAP

3-5-7-9-11 … Strict Handstand Push-Ups

5-8-11-14-17 … Deadlifts

Barbell: 275/185lb, 125/84kg

Hotel Gym / Travel:

7:00 AMRAP

3-5-7-9-11 … Pike Push-Ups or Box Pike Push-Ups

5-8-11-14-17 … Dual Dumbbell Deadlifts or Single Dumbbell Romanian Deadlifts

Dumbbell: 2 x 70/50lb, 32/22kg
Goals: 85-110 Reps

Stimulus: High Intensity Couplet / Upper Body Push + Lower Body Pull

RPE: 8.5/10

Primary Objective: Complete the Deadlifts unbroken through the third round of 11 reps — midline stays braced and the hinge pattern stays consistent across every set.

Secondary Objective: Keep Handstand Push-Up form tight and consistent throughout — hollow body position, strong press, and deliberate sets that protect against hitting failure on the wall.

Workout Strategy

“Hornet” is a high-intensity couplet that builds rep debt fast, and the athletes who respect the early rounds will be the ones still moving in the final two minutes. The Strict Handstand Push-Ups are the limiter. Start with controlled sets that you can repeat — if three unbroken is the most you can hold while maintaining hollow body and strong lockout, then sets of three with short rest is the right call from the very beginning. Do not go unbroken in round one and pay for it on round three. The Deadlifts at 225/155lb, 102/70kg are the engine. They should be completed unbroken through 11 reps with a braced midline and controlled tension through the hamstrings on every rep — do not let the lower back take over to finish the pull. Once athletes reach the 14- and 17-rep sets, smart athletes will take a quick breath mid-set rather than dropping the bar entirely. The ladder climbs every round and the reps compound quickly. Every rep counts toward the score, so the goal is to keep both movements moving with short, deliberate rest rather than long breaks.

Hornet : Levels (AMRAP – Rounds and Reps)