WOD – Sun, Nov 17

November 17, 2024Uncategorized

CrossFit East River – WOD

Warm-Up

3 Sets, for Quality

250/225m Row

10/10m Lateral Band Walk

15 Kettlebell Deadlifts

10 Alternating Step-Ups

200m Run

5 Box Jumps

“Slow Ride” (Time)

4 Sets

500/450m Row

25 American Kettlebell Swings

-Rest 1:00-

400m Run

20 Box Jump Overs

-Rest 1:00-

Kettlebell: 53/35lb, 24/16kg

Box: 24/20”
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Goal Time Domain: 30:00-35:00

Time Cap: 38:00

Primary Objective: Complete each moving segment in under 3:30

Secondary Objective: Maintain pace on the row and run across all intervals

Stimulus: Aerobic Capacity and Muscular Endurance

RPE: 7/10

[Slow Ride: Levels] (Time)

Level 2:

4 Sets

500/450m Row

20 American Kettlebell Swings

-Rest 1:00-

400m Run

15 Box Jump Overs

-Rest 1:00-

Kettlebell: 44/26lb, 20/12kg

Box: 24/20”

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Level 1:

4 Sets

500/450m Row

20 Russian Kettlebell Swings

-Rest 1:00-

400m Run

20 Alternating Box Step-Ups

-Rest 1:00-

Kettlebell: 35/18kg, 16/12kg

Box: 24/20”

Masters 55+:

4 Sets

500/450m Row

20 Russian Kettlebell Swings

-Rest 1:00-

400m Run

15 Box Jump Overs

-Rest 1:00-

Kettlebell: 44/26lb, 20/12kg

Box: 24/20”

Big Class Option

As prescribed, Start on a Delay

Travel / Hotel / Limited Equipment:

4 Sets

400m Run

25 American Kettlebell Swings

-Rest 1:00-

400m Run

20 Box Jump Overs or Bench Jump Overs

-Rest 1:00-

Kettlebell: 53/35lb, 24/16kg

Box: 24/20” or Bench

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child’s Pose

Optional Accessories (Checkmark)

3-4 Sets, For for Load

5 Barbell Good Mornings @ 31×1 Tempo

10 Weighted Hanging Strict Knee Raises