WOD – Tue, Apr 14
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
400m Run
–
1:00 Row
1:00 Echo
–
2 Sets
5 Inchworm to Extended Plank
10/10 Single Leg Glute Bridge
:15 Wall Lean March
3/3 Wall Lean Sprint Switch
Specific Prep
2 Sets
9/7 Calorie Row
9/7 Calorie Echo
10/10m A-Skips + B-Skips
10/10m High Knees + Butt Kicks
25-50m Stride / Speed Acceleration
“Sandman” (6 Rounds for time)
For Time
Every 5:00 x 6 Sets
16/13 Calorie Row
15/11 Calorie Echo Bike
400m Run
Score = Sum Total Time
Goal: 3:30-4:15/set (21:00-25:30 total)
Primary Objective: Maintain consistent splits across all six sets. The last set should look like the first set, that is the standard we are looking to keep.
Secondary Objective: Learn your machines. This workout is as much about pacing intelligence as it is fitness. Athletes should leave knowing their threshold Cal/Hr on the Row, their RPM range on the Echo Bike, and their 400m split at threshold effort. That data has value beyond today.
RPE: 8-8.5/10
[Sandman: Level 2, Level 1, & Masters 55+] (6 Rounds for time)
Level 2
Every 5:00 x 6 Sets
15/12 Calorie Row
12/9 Calorie Echo Bike
400m Run
—
Level 1
Every 5:00 x 5 Sets
12/9 Calorie Row
10/7 Calorie Echo Bike
200m Run or 2:00 Easy Run
—
Masters 55+
Every 5:00 x 5 Sets
15/12 Calorie Row
12/9 Calorie Echo Bike
300m Run
[Sandman: Competitor & Travel] (6 Rounds for time)
Competitor:
Every 5:00 x 8 Sets
20/16 Calorie Row
18/13 Calorie Echo Bike
400m Run
—
Travel / Hotel
Every 5:00 x 6 Sets
400m Run
20 Jumping Lunges
400m Run
Mobility (Checkmark)
PRVN Mobility #2
:30/:30 KB Calf Smash
1:00/1:00 Active Pigeon Stretch
1:00/1:00 Crossbody Lat Stretch
1:00 Updog Pose
Optional Accessories (Checkmark)
For Quality
3-4 Sets
:20/:20 Single Leg Hip Thrust Hold (off bench)
10 Standing Dumbbell Calf Raises
:30/:30 Side Plank Hold