WOD – Wed, Feb 18
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets
1:00 Row / 1:00 Echo (Alt Sets)
8 Inchworm Push-Ups
5/5 Single Arm Upright Row
5/5 Single Arm Strict Press
:10/:10 Single Arm Overhead Hold
—
Specific Barbell Prep and Loading (From Rig)
3 Barbell Strict Press + 5 Barbell Push Press (Empty)
2 Barbell Strict Press + 4 Barbell Push Press (40-50%)
2 Barbell Strict Press + 4 Barbell Push Press (50-60%)
2 Barbell Strict Press + 4 Barbell Push Press (65%+)
*After last 2-3 Sets, hit 25/25ft (7.5/7.5m) Single Arm Overhead Carries
–
Then Load to Working Weights on the Barbell
Strict Press + Push Press (Weightlifting Variable Reps & Sets)
Modifications:
– Adjust to all 8 as strict press
– Move to Dumbbell Strict Press + Push Press
– Adjust Overhead Carry to Single Arm Front Rack Carry
“True Gallop” (4 Rounds for time)
For Time:
Every 4:00 x 4 Sets
20/15 Calorie Row
20/15 Calorie Echo Bike
Score = Average Time / Set
Goal: 2:00–3:00 / set
RPE: 8.5/10
Stimulus: Lactate Threshold Pacing
Primary Objective: Maintain consistent paces on each set
Secondary Objective: Look for descending splits slightly
[True Gallop: L2, L1, & Masters 55+] (4 Rounds for time)
Level 2:
For Time:
Every 4:00 x 4 Sets
18/14 Calorie Row
18/13 Calorie Echo Bike
—
Level 1:
For Time:
Every 4:00 x 4 Sets
15/12 Calorie Row
15/11 Calorie Echo Bike
—
Masters 55+:
For Time:
Every 4:00 x 4 Sets
16/13 Calorie Row
16/12 Calorie Echo Bike
[WOD: Competitor & Travel] (4 Rounds for time)
Competitor:
For Time:
Every 4:00 x 4 Sets
25/20 Calorie Row
25/18 Calorie Echo Bike
—
Travel / Hotel:
For Time:
Every 4:00 x 4 Sets
500m Run
Mobility (Checkmark)
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
10/each Banded Y-T-Ws
:30 Nose to Wall Handstand Hold