WOD – Sun, Jan 12

January 12, 2025Uncategorized

CrossFit East River – WOD

Warm-Up:

3 Sets

:30 second Easy Row

:20 second Moderate Row

:10 second Hard Row @ Goal Pace

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2-3 Sets: For Quality

10 Alternating Knee Hug + Lunge and Twist

8 Barbell Bradford Presses

6 Reactive Quarter Squat Jumps

40 second Plank Hold

Strength Superset (10 Rounds for weight)

Every 3:00 x 5 Sets

6/6 Dual Dumbbell Bulgarian Split Squat

6 Push Press @ 70%+ of 1RM Push Press
*Maintain a 20×1 Tempo for Both movements

Tempo-focused lower-body unilateral work combined with shoulder-to-overhead, emphasizing control and stability.

Row Conditioning (4 Rounds for time)

Every 4:00 x 4 Sets

500m Row

Score = Average Time / Set
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Time Domain: 1:30-2:15/ interval

Time Cap: 2:30 / interval

Primary Objective: Achieve consistent 500m row times across all four sets, aiming for minimal drop-off in pace from the first interval to the last.

Secondary Objective: Have your last 500m Row be your fastest Interval of the Day

[Row Conditioning: Levels] (4 Rounds for time)

Level 1:

Every 4:00 x 4 Sets

400/350m Row

Big Class:

Sub Any Machine / Time Domain 1:30-2:15

500m Ski / 1000m Bike Erg / 30/22 Cal Echo Bike

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

4 Sets, For Quality

8-10 Reverse Nordic Curls

100ft (30m) Sled Push

100ft (30m) Reverse Sled Drag

100ft (30m) Dual Kettlebell Front Rack Carry

Load: Choice across all movements