WOD – Fri, Nov 7
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Rowing Technique and Form
:30 Arms Only
:30 Body and Arms
:30 Hinge + Legs
:15 Half Strokes
:15 Full Strokes
—
2 Sets: For Quality
:20/:20 World’s Greatest Stretch
10 Hollow Rocks
:10 Hollow Hold
10 Banded Rows , Heavy Band
10 Tall Kneeling Banded Lat Pull Downs , Light Band
Toe to Bar Progressions
–
-Bar Kip Swings
-Strict Knees to Chest
-Kipping Knees to Chest, Toes to Target, Alternating Toes to Bar
-Toes to Bar
Primer
3-4 Toes to Bar
150m Row
3-4 Toes to Bar
“Tenet” (Time)
For Time
20 Toes to Bar
500m Row
20 Toes to Bar
Rest 2:00
15 Toes to Bar
500m Row
15 Toes to Bar
Rest 2:00
10 Toes to Bar
500m Row
10 Toes to Bar
Score = Time
Goal: 12:00-16:00
Time Cap: 20:00
Stimulus: Midline endurance and aerobic repeatability under fatigue. This workout emphasizes maintaining composure and efficiency as grip and core fatigue accumulate across intervals.
RPE: 8/10
Primary Objective: Hold consistent sets on the Toes to Bar from start to finish. The total volume will build here today.
Secondary Objective: Complete each 500m Row within :10–:15 of each other, maintaining a steady, repeatable output.
[Tenet: Levels] (Time)
Level 2:
16 Toes to Bar
500m Row
16 Toes to Bar
Rest 2:00
12 Toes to Bar
500m Row
12 Toes to Bar
Rest 2:00
8 Toes to Bar
500m Row
8 Toes to Bar
–
Level 1:
16 Kipping Knee Raises
400m Row
16 Kipping Knee Raises
Rest 2:00
12 Kipping Knee Raises
400m Row
12 Kipping Knee Raises
Rest 2:00
8 Kipping Knee Raises
400m Row
8 Kipping Knee Raises
–
Masters 55+:
16 Toes to Bar
500m Row
16 Toes to Bar
Rest 2:00
12 Toes to Bar
500m Row
12 Toes to Bar
Rest 2:00
8 Toes to Bar
500m Row
8 Toes to Bar
–
Competitor:
25 Toes to Bar
500m Row
25 Toes to Bar
Rest 2:00
20 Toes to Bar
500m Row
20 Toes to Bar
Rest 2:00
15 Toes to Bar
500m Row
15 Toes to Bar
–
Hotel / Travel:
25 V-Up
400m Run
25 V-Up
Rest 2:00
20 V-Up
400m Run
20 V-Up
Rest 2:00
15 V-Up
400m Run
15 V-Up
Finisher Friday (Checkmark)
For Quality
3 Sets:
10-12 Chest Support Reverse Flys
10-12 Hammer Curls
10-12 Weighted Russian Twists
Russian Twist: Over and Back = 1 Rep
Mobility (Checkmark)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00/:100 Scorpion Stretch
1:00 Child’s Pose