WOD – Fri, May 22

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CrossFit East River – WOD

Warm-Up (Checkmark)

2:00 Cardio Choice

–

2 Rounds

15 Banded Good Mornings

8/8 Single Leg Romanian Deadlift

:30 Glute Bridge Hold

:30 Alternating Bird-Dogs

:30 Alternating Dead-Bugs

Specific Prep

5 Deadlifts from Hip to Mid-Shin with Empty Barbell

Add Loads

5 Dead-Stop Deadlifts with focus on breaking the bar off the floor with tension and neutral spine

Deadlift (Take 20:00 to Establish a 1RM Deadlift)

Build systematically and deliberately. Athletes should establish their first working single around 80-85% and take calculated jumps from there. Plan for 2-3 minute breaks between singles at above the 85-90% range.

Modifications:

Level 1: Every 2:00 x 10 Sets : 3 Reps @ moderate loads across

Primer (Checkmark)

Adjust loads to working loads on the barbell.

–

Complete:

5 Touch-and-Go Deadlifts at working loads

10/7 Calorie Echo Bike at goal pace

Use this to confirm working load on the Deadlift and to calibrate Echo Bike output before “Beatrix Kiddo” begins.

“Beatrix Kiddo” (Time)

For Time

3 Sets:

10 Deadlifts

20/14 Calorie Echo Bike

Rest 2:00 between sets

Barbell: 55% of 1RM Deadlift
Score = Time

Time Cap: 11:00

Goals: 1:15-2:00 per set (7:00-10:00 total)

Stimulus: Posterior Chain Conditioning

RPE: 9/10

Primary Objective: Complete all 10 Deadlifts unbroken each set and transition immediately to the Echo Bike, targeting a sub-1:00 bike effort every round.

Secondary Objective: Match your set one time across all three sets, using load selection and bike pacing from the first round to protect consistent output through the final set.

[Beatrix Kiddo: Level 2, Level 1, Masters 55+] (Time)

Level 2:

3 Sets:

10 Deadlifts

16/12 Calorie Echo Bike

Rest 2:00 between sets

Barbell: 55% of 1RM Deadlift

Level 1:

3 Sets:

10 Deadlifts

12/9 Calorie Echo Bike

Rest 2:00