WOD – Wed, Apr 29
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Warm-Up
2 Sets:
1:00 Row + 1:00 Echo
:30/:30 Pigeon Pose
8 Inchworm to Hollow
6/6 Samson Lunge and Stretch
10 Glute bridges
*Bring the Focus to Row Target Cal/Hr and form, and on the Echo focus on RPM targets for the day
Specific Machine Prep
2:00-4:00 minutes Row Focus Work:
– Upright Torso, Body + Arms + Legs on the Recovery, then Legs + Body + Arms on the Drive
Dialing in coaching time and focused work here.
2 Sets of Echo Focus work (2:00 Total Time):
– 45 seconds building RPMs over the course of 15 sec increasing intervals helping to lock in pacing and target work for the day.
Primer
2 sets
9/7 Cal Row
9/7 Cal Echo Bike
5 Burpees to Target
Use this to confirm pacing and transition efficiency before “Toaster Oven” begins.
“Toaster Oven” (Time)
For Time:
2:30 AMRAP / 1:30 Rest
15/12 Cal Row
15/11 Cal Echo Bike
Max Burpees to Target in remaining time
Continue until 100 Burpees total
Final round: Full 4:00 window
Score = Time (when 100 burpees is reached)
Goals: 6-7 Rounds / 22:00–26:00
Time Cap: 8 Rounds / 32:00
Stimulus: Aerobic Capacity / Burpee Conditioning
RPE: 9.5/10, Its a deep burn
Primary Objective: Complete the buy-in under 1:45 each set, leaving maximum time for burpees.
Secondary Objective: Complete the workout under the time cap, targeting consistent burpee output of 10+ reps per round.
[Toaster Oven: Level 2, Level 1, & Masters 55+] (Time)
Level 2:
Row: 13/10 Cal
Echo Bike: 12/9 Cal
—
Level 1:
Row: 12/9 Cal
Echo Bike: 10/7 Cal
Burpees (no target — to standing and clap overhead)
75 Burpees
—
Masters 55+:
Row: 13/10 Cal
Echo Bike: 12/9 Cal
Max Burpees to Target in remaining time
75 Burpees
[Toaster Oven: Competitor & Travel] (Time)
Competitor:
Row: 18/14 Cal
Echo Bike: 18/13 Cal
—
Hotel Gym / Travel:
2:30 AMRAP / 1:30 Rest
400m Run
Max Burpees to Target in remaining time
Continue until 100 Burpees total
PRVN Reset (Checkmark)
For Quality:
3 Sets
6 Jefferson Curl (5050 tempo)
:45 Ankle Dorsiflexion Rocker / side
6/side 90/90 Hip Switch w/ Forward Fold
Intent: Intent: Reset and deload the spine and hips.
Optional Accessories (Checkmark)
For Quality
3 Sets:
15/15 Terminal Banded Knee Extensions
10 Glute Bridge Dumbbell Pull-Overs
:30/:30 Paloff Press Hold