WOD – Fri, Sep 1
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