WOD – Thu, Sep 18
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
2 Sets, For Quality
200m Run
10m A Skips
10m B-Skips
2x (10m/10m) Lateral Shuffle
1:00 Row (:30 Easy / :20 Moderate / :10 Hard)
Row Skill Work
2 Sets
-30sec Arms Only Rowing
-30sec Body and Arms Only Rowing
-30sec Legs and Body Only (straight arms)
-:30sec Low Stroke Rate
-15sec High Stroke Rate
:30sec @ Goal Pace
“Breakage” (4 Rounds for distance)
4 Sets, Each for Max Distance
6:00 AMRAP
800m Run
– Max Meter Row in Remaining Time
Rest 3:00 between sets
Goal: 500m+ (M) / 450m+ (F) on the Row Per Set
Total Goal: 2000m (M) / 1800m (F) or more
Score: Total Row Meters Accumulated Across All 4 Sets
RPE: 9/10
Stimulus: Suprathreshold Aerobic Conditioning / Sustainable Effort
Primary Objective: Run at a controlled, but aggressive pace to leave 1:30–2:00 for rowing in each set.
Secondary Objective: Stay consistent across all 4 intervals and aim to slightly increased meters on each set
[Breakage: Levels] (4 Rounds for distance)
Level 2:
As prescribed
—
Level 1:
4 Sets, Each for Max Distance
6:00 AMRAP
600m Run
– Max Meter Row in Remaining Time
Rest 3:00 between sets
—
Masters 55+:
As prescribed
—
Competitor:
1000m Run
—
Hotel/Travel:
4 Sets
1 Mile Run
Rest 3:00 b/t sets
Mobility (Checkmark)
PRVN Recovery Flow
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:3 0 Low Dragon Po se
:30 Twisted Drag on Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstri ng Stretch
Optional Accessories (Checkmark)
3 Sets: For Quality
:30 Dual Kettlebell Overhead Sit-Up s
:30 Kettlebell Weighted Russian Twi st
:60 Forearm Plank
R: 1:00 b/s