WOD – Sun, Oct 13
CrossFit East River – WOD
“Balderdash” (6 Rounds for calories)
2 Sets, Through
3:00 AMRAP
400m Run
-Max Calorie Row
1:30 Rest
3:00 AMRAP
400m Run
– Max Calorie Ski
1:30 Rest
3:00 AMRAP
400m Run
– Max Calorie Bike
1:30 Rest
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Goal: Complete 20/16+ Calories of Each machine for each round of this workout
Primary Objective: Finish the run in under 2:00 minutes across all intervals
Secondary Objective: Max Cal Machine for each segment with the focus on consistency
Stimulus: Lactate Threshold / Supra-Threshold
RPE: 9/10
*For the Ski, Sub Slam Balls as a good alternative
[Balderdash: Levels] (6 Rounds for calories)
Level 2
As prescribed
—-
Level 1:
300m Run
—-
Masters 55+:
As prescribed
—
Competitor / Rx+:
—-
Big Class Option
2 Sets, Through
0:00-2:00
400m Run
2:00-3:00
-Max Calorie Row
3:00-4:30
Rest
4:30-6:30
400m Run
6:30-7:30
-Max Calorie Ski
7:30-9:00
Rest
9:00-11:00
400m Run
11:00-12:00
-Max Calorie Bike
12:00-13:30
Rest
—-
Travel / Hotel / Limited Equipment:
2 Sets, Through
3:00 AMRAP
400m Run
-Max Calorie Row
1:30 Rest
3:00 AMRAP
400m Run
– Max Calorie Ski
1:30 Rest
3:00 AMRAP
400m Run
– Max Calorie Bike
1:30 Rest
Mobility
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories (Checkmark)
3 Sets, For Quality
12/12 Terminal Banded Knee Extensions
12-15 Seated Barbell Calf Raises
:30 second Weighted Wall Sit