WOD – Wed, Oct 8
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CrossFit East River – WOD
Warm-up (Checkmark)
General Warm-Up
2 Sets, For Quality
200m Run
:30 Jump Rope (Running Singles, Singles, Double Unders)
10m A Skips
10m B-Skips
2x (10m/10m) Lateral Shuffle
Row Skill Work
2 Sets
-30sec Arms Only Rowing
-30sec Body and Arms Only Rowing
-30sec Legs and Body Only (straight arms)
-:30sec Low Stroke Rate
-15sec High Stroke Rate
:30sec @ Goal Pace
“Brain Stew” (Time)
4 Rounds for Time
500m Row
50 Double Unders
800m Run
Score: Time
Time Cap: 35:00
Goal: 24:00–28:00 total time, aiming for consistent splits per round. Split per round @ 6-7 minutes / round
Stimulus: Aerobic stamina and cyclical efficiency with interference from skill work under fatigue.
RPE: 7.5–8.5/10
Primary Objective: Consistent Pacing Round to Round
Secondary Objective: Complete in under 28 minutes
[Brain Stew: Levels] (Time)
Level 2:
4 Rounds for Time
400m Row
40 Double Unders
600m Run
Score: Time
—
Level 1:
4 Rounds for Time
300m Row
75 Single Unders
500m Run
Score: Time
—
Masters 55+:
4 Rounds for Time
400m Row
40 Double Unders
600m Run
Score: Time
—
Competitor:
As prescribed
—
Travel / Hotel Gym:
5k Run Time Trial
Mobility (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00/:100 Scorpion Stretch
1:00 Child’s Pose
Optional Accessories (Checkmark)
For Quality
3 Sets:
100/100ft (30/30m) Kettlebell Mixed Rack + Overhead Carry
15 Wall Tibialis Raises
10/10 Dumbbell Weighted Single Leg Calf Raise
Load: Choice