Thursday 23APR20

April 23, 2020Uncategorized

CrossFit East River – WOD

MINDSET
“When doing your risk analysis, how do you measure the risk of doing nothing?”

There will always be a reason to wait. Always a reason to push to tomorrow. To await that “right moment”. This is a pitfall we’ve all found ourselves in… we wait for perfect.

Every single one of us has experienced this… we held off on something, and maybe never started, ultimately because we genuinely believed we were going to fail. Or at least, not get it right, to the extent we wanted.

A lens to view these decisions through, is to put us 10 years from now. What is is the bigger risk – to look back and realize that the attempt didn’t come exactly the way we had envisioned, or… to look back and realize that we never tried?

Sometimes the biggest risk is never taking one. Sometimes we just need to jump, and build our wings on the way down.

Warm-up

1: Metcon (No Measure)

WARMUP

Running Line Drills

High Knee Karaoke

Over the Hurdle

Knee to Chest

Cradle Stretch

Walking Samson

Lunge & Twist (Over Front Leg)

Toe Touches

High Knees

Butt Kickers

Straight Leg Hops

Side Shuffles

Side Shuffle with Jumping Jacks

Toes Out Walk

Toes In Walk

Heel Walk

Toe Walk

Outside Foot Walk

Inside Foot Walk

Fast Feet

Metcon

2: Metcon (Time)

“Tosh Sprints”

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

Rest 1:1 Between Runs

STIMULUS

DESCRIPTION

“Tosh Sprints” is a simple and effective interval style workout

You’ll work through 3 rounds of 3 distances, resting the same amount of time you worked between runs

For Example: If it took you :45 seconds to complete the 200 meter run, you will rest :45 seconds before beginning the 400 meter run

You will follow this 1:1 work to rest ratio for each distance

With rest built into each round, the goal is to move quickly through each effort

Your score is the total time, including rest, it takes you to complete the 3 rounds

We can expect this piece to take around 25-35 minutes to complete

MODIFICATIONS

ROW or SKI ERG

250 Meters

500 Meters

750 Meters

BIKE ERG

500 Meters

1000 Meters

1500 Meters

ASSAULT OR ECHO BIKE

14/10 Calories

28/20 Calories

42/30 Calories

SCHWINN BIKE

20/14 Calories

40/28 Calories

60/42 Calories
https://www.youtube.com/watch?v=pL30M5cJYRQ