WOD – Thu, Feb 27

February 27, 2025Uncategorized

Announcements

4p OPEN GYM: Mon – Thur

– Canceled beginning 2.17

– Due to low attendance.

CrossFit East River – WOD

General /Specific Movement Prep (6-8 minutes)

2-3 Sets: For Quality

200m Run

1:00 Row, Increasing Intensity each set

10m Knee Hug Lunge and Twist

10m Walking Inchworm to Hollow Body Hold

10 Alternating Cossack Squats

:20 second Wall Supported Handstand Hold (Add weight shits if possible)

“Time Capsule” (5 Rounds for time)

Every 6:00 x 5 Sets

400m Run

300m Row

20 Air Squats

10m Handstand Walk
—

Goal: Sub 5:00 minutes / set

Stimulus: Aerobic Threshold / Gymnastics Skill Practice

RPE: 7/10

Primary Objective: Complete each working set in under 5:00 minutes

Secondary Objective : Consistency across all 5 sets

[Time Capsule: Levels] (2 Rounds for time)

Level 2

Every 6:00 x 5 Sets

400m Run

300m Row

20 Air Squats

3 Wall Walks

—-

Level 1:

Every 6:00 x 5 Sets

400m Run

300m Row

20 Air Squats

10m Bear Crawl

—-

Competitor / Rx+:

As prescribed, Steady State Intensity

—

Masters 55+:

Every 6:00 x 5 Sets

400m Run

300m Row

20 Air Squats

3 Wall Walks

—-

Big Class:

As prescribed, can start on a delay or in reverse order if needed

—-

Travel / Hotel Gym:

Every 6:00 x 5 Sets

600m Run

30 Air Squats

15m Handstand Walk

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

4 Sets: For Quality

5/5 Single Leg Lateral Box Jumps

:30/:30 Side Plank

1:00 Sorenson Hold