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CrossFit East River – WOD
Warm-Up
400m run
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:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)
:30/:30 Couch Stretch
–
2 Sets
10 Pause Glute Bridges (2sec)
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird-Dogs
10 Romanian Deadlifts
Deadlift (Every 2:30 x 4 Sets
Set 1: 4 Reps @ 70%
Set 2: 3 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4: 2 Reps @ 85%)
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We are looking to progress weights today for 2 reps @ 85%. The focus here will be the first initial set-up and breaking tension off the floor. The rest between sets will be around that 2 minute mark to allow recovery and enough time to hit each set well. Scaling today will consist of the hex bar deadlift, sumo deadlift, or block deadlift.
“Flash Kick” (Time)
For Time:
400m Run
5 Deadlifts
400m Run
10 Deadlifts
400m Run
15 Deadlifts
400m Run
20 Deadlifts
Barbell: 225/155lbs (102/70.5kg)
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Goal: 9:00-13:00
Time Cap: 15:00
Score: Time
RPE: 9/10
Stimulus: Posterior Chain / Running Mechanics
Primary Objective: Unbroken Deadlifts
Secondary Objective: Overall Time
Push the pace. Pure and simple. The legs are going to get heavy as we go and we’re going to have to fight to keep the run paces hard and deadlifts unbroken in the back half of this workout.
[Flash Kick: Levels] (Time)
Level 2
185/125lbs 84/57kg
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Level 1:
95/65lb, 43/30kg
—-
Masters 55+:
135/95lb, 61/43kg
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Competitor / Rx+:
Barbell: 255/185lb, 115/84kg
—-
Big Class Option
As prescribed
—-
Travel / Hotel / Limited Equipment
Dumbbell Deadlifts @ 2×85/60lb, 39/27kg
Mobility
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
For Quality:
16:00 EMOM
Minute 1 – 14 Alternating Rotational Slam Ball
Minute 2 – 4/4 90 Degree Box Jump
Minute 3 – :30/:30 Side Plank
Minute 4- Rest
Perform all movements at a moderate weight/height across.