WOD – Thu, Aug 14
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep and Mobility
2 Sets:
200m Run or 250/200m Row
:30/:30 Couch Stretch
:30 Quadruped Adductor Rock Back
5/5 Samson Lunge
–
Primer
Perform @ 80-85% Effort
200m Run
10 Air Squats
200/150m Row
“Billy’s Big Day” (Time)
5 Sets: For Time
400m Run
30 Air Squats
400/350m Row
Rest 1:00 b/t sets
Time Domain: 4:00-5:00 Per Set / 25:00-30:00 Total
Time Cap: 35:00
Primary Objective: Maintain 5k pace on the run and the row
Secondary Objective: Negative split the workout with the first round being the slowest round.
RPE: 7-8.5/10
Stimulus: Aerobic Threshold / Leg Endurance
The way to attack this workout is with conservative pacing on set 1 and then moving into a more aggressive pace into sets 2 and 3 before hitting the final 2 sets at the hardest intensity. Plan to start at a round 6/10 RPE and build to a 9/10 RPE. Overall this workout is a challenging aerobic grind of a workout that will build fatigue in the legs and heart.
[Billy’s Big Day: Levels] (Time)
Level 2:
As prescribed
–
Level 1:
5 Sets: For Time
300m Run
20 Air Squats
300/250 Row
Rest 1:00 b/t sets
–
Masters 55+:
5 Sets: For Time
300m Run
20 Air Squats
300/250 Row
Rest 1:00 b/t sets
Competitor:
Wear a 20/14lb, 9/6kg
–
Travel / Hotel:
5 Sets: For Time
600m Run
30 Air Squats
Rest 1:00 b/t sets
Mobility (Checkmark)
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)
3 Sets: For Quality
:15-:20 Extended GHD Supine Hold
1:00 Weighted Plank Hold