WOD – Wed, Jan 28
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets: For Quality
1:00 Bike
:30 Shuttle Runs
:15 Hollow Hold
:30 Glute Bridge Hold
10 Alternating Bird Dogs with Pause at Extensions
Specific Prep and Primer
12/9 Calorie Echo Bike
4 Shuttle Runs
1 Partial Wall Walk + 1 Full Wall Walk
9/7 Calorie Ski Erg
6 GHD Sit-Ups
–
Then make sure athletes have an understanding of flow and and style of workout.
“The Terminal List” (10 Rounds for time)
Every 3:00 x 10 Sets, Alt Stations (2 @ Each)
16/12 Calorie Echo Bike
[X]
[X] =
Set 1: 8 Shuttle Runs
Set 2: 6 Wall Walks
Set 3: 16/12 Calorie Ski Erg or (18/14 Calorie Row or 8 Shuttle Runs)
Set 4: 24 GHD Sit-Ups
Set 5: Rest *Note: You still must complete the bike during this station
Shuttle Run = 25/25ft (7.5/7.5m)
Wall Walk: 10in From Wall
Score = Total Working Time (Logged per Set)
Goal: Complete each set in under 2:30
Stimulus: Aerobic repeatability under varied interference (gymnastics, midline, cyclical machines)
RPE: 7.5–8/10
Primary Objective: Complete each Echo Bike in under 1:00
Secondary Objective: Complete all [x] movements in under 1:30
[The Terminal List: L2, L1, & Masters 55+] (10 Rounds for time)
Level 2:
Every 3:00 x 10 Sets, Alt Stations (2 @ Each)
15/11 Calorie Echo Bike
[X]
[X] =
Set 1: 8 Shuttle Runs
Set 2: 6 Wall Walks
Set 3: 13/10 Calorie Ski Erg
Set 4: 20 GHD Sit-Ups
Set 5: Rest *Note: You still must complete the bike during this station
Wall Walks: 20in From Wall
—
Level 1:
Every 3:00 x 10 Sets, Alt Stations (2 @ Each)
13/10 Calorie Echo Bike
[X]
[X] =
Set 1: 5 Shuttle Runs
Set 2: 5 Wall Walks
Set 3: 13/10 Calorie Ski Erg
Set 4: 20 Abmat Sit-Ups
Set 5: Rest *Note: You still must complete the bike during this station
Wall Walk: 30in From Wall
—
Masters 55+:
Every 3:00 x 10 Sets, Alt Stations (2 @ Each)
15/11 Calorie Echo Bike
[X]
[X] =
Set 1: 5 Shuttle Runs
Set 2: 5 Wall Walks
Set 3: 13/10 Calorie Ski Erg
Set 4: 20 V-Ups
Set 5: Rest *Note: You still must complete the bike during this station
Wall Walk: 20in From Wall
[The Terminal List: Competitor & Travel] (10 Rounds for time)
Competitor:
Every 3:00 x 10 Sets, Alt Stations (2 @ Each)
18/14 Calorie Echo Bike
[X]
[X] =
Set 1: 10 Shuttle Runs
Set 2: 8 Wall Walks
Set 3: 15/12 Calorie Ski Erg
Set 4: 24 GHD Sit-Ups
Set 5: Rest *Note: You still must complete the bike during this station
Shuttle Run = 25/25ft (7.5/7.5m)
Wall Walk: 10in From Wall
—
Travel / Hotel:
Every 3:00 x 10 Sets, Alt Stations (2 @ Each)
200m Run
[X]
[X] =
Set 1: 20 Alternating Lunges
Set 2: 6 Wall Walks
Set 3: 1:00 Machine of Choice
Set 4: 24 V-Ups
Set 5: 400m Run Hard
Wall Walk: 10in From Wall
Mobility (Checkmark)
2 Rounds
Right Leg + Left Leg
:15 seco
nd 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)
For Quality
3 Sets:
20 Weighted Russian Twists
:40 Nose to Wall Handstand Hold