WOD – Mon, Jan 19
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets:
1:00 Row / Bike
:30 Kettlebell Dead-Bugs
:20/:20 Side Plank
10/10 Single Leg Glute Bridge
:30 Glute Bridge Hold
Specific Prep
Barbell @ light Loads
– 3 Deadlifts to Knee
– 3 Full Deadlifts (controlled eccentric and light tough to the floor)
– 8 Russian Kettlebell Swings
Barbell @ moderate loads
– 4 Full Deadlifts (controlled eccentric and light touch to the floor)
– 8 Russian Kettlebell Swings
Then build to working Loads on the Kettlebell and Barbell
Machine Primer After the Deadlift + Kettlebell Swing Work
5:00 EMOM
Minute 1: 13/10 Calorie Row
Minute 2: 13/10 Calorie Echo Bike
Minute 3: Rest
Minute 4: 15/12 Calorie Row
Minute 5: 15/11 Calorie Echo Bike
Have this run on a waterfall allowing for 3 groups to roll through and get in the primer within 6:00 minutes prior to hitting the machine piece.
Deadlift (Every 90 seconds x 6 Sets
4 Deadlifts + 10 Russian Kettlebell Swings
Deadlifts @ 70%
Kettlebell Swings: 70/53lb, 32/24kg)
Modifications:
– Sumo Deadlift or Hex Bar Deadlifts, Or Block Deadlifts
– Adjust loads on the Kettlebell Swings or Move to Dual Dumbbell Swings if Equipment is limited
“Balanced Budget” (8 Rounds for time)
Every 2:00 x 8 Sets, Alternating Stations
Station 1: 20/16 Calorie Row
Station 2: 20/14 Calorie Echo Bike
Score = Sum Total Time
Goal: ~1:00 work / ~1:00 rest each interval
Stimulus: Aerobic repeatability with cyclical output balance across different machines
Workout RPE: 8.5/10
Primary Objective: Maintain consistent times across all eight sets
Secondary Objective: Avoid drop-off in pace as fatigue builds in the legs. Really look for a sustainable output that you can maintain for 4 sets @ each machine
[Balanced Budget: L2, L1, & Masters 55+] (8 Rounds for time)
Level 2:
Every 2:00 x 8 Sets, Alternating Stations
Station 1: 18/14 Calorie Row
Station 2: 18/13 Calorie Echo Bike
—
Level 1:
Every 2:00 x 8 Sets, Alternating Stations
Station 1: 15/12 Calorie Row
Station 2: 15/11 Calorie Echo Bike
—
Masters 55+:
Every 2:00 x 8 Sets, Alternating Stations
Station 1: 16/13 Calorie Row
Station 2: 16/12 Calorie Echo Bike
[Balanced Budget: Competitor & Travel] (8 Rounds for time)
Competitor:
Every 2:00 x 8 Sets, Alternating Stations
Station 1: 24/18 Calorie Row
Station 2: 24/17 Calorie Echo Bike
—
Travel / Hotel:
Every 2:00 x 8 Sets, Alternating Stations
Station 1: 1:00 Machine of Choice
Station 2: 1:00 Treadmill for Max Distance
Mobility (Checkmark)
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00 Child’s Pose
1:00/1:00 Wall Figure 4 Stretch
Optional Accessories (Checkmark)
For Quality
4 Sets:
15 Weighted Hip Extensions
:45 Sorenson Hold