WOD – Fri, Sep 1

September 1, 2023Uncategorized

CrossFit East River – WOD

Plyo Training (No Measure)

EMOM x 6min

m1: 3 Seated Vertical Jumps

m2: 3 Laying Medball Chest pass

Up the Creek (Calories)

For max calories:

18 Minutes for cals:

Even minutes perform 10 box jumps Odd minutes perform 10 wall balls

*0:00 starts with Box Jumps
*Ensure to take note of average cal/hr row pace held as we’ll use this as a training target for future progressions in this cycle.

Intent – Cycle tester focused on Rowing endurance.

Target – We want to maximize as much time on the rower as possible. Each set of box jumps and wallballs should be completed quickly and unbroken. Find a steady pace on the rower that you can maintain the entire time. This pace is likely near a 5K effort.

Feel – Longer aerobic endurance.

Flow – Each minute you must get off the rower and perform the prescribed movement. The movements begin at 0 minutes meaning that the workout begins with 10 box jumps.

**Will cap classes at 10 for rowers.

** Athletes can sub bike cals