WOD – Thu, Nov 5
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CrossFit East River – WOD
Warm-Up
General Warm-Up
1:00 Row
1:00 Bike
20 Lateral Line Hops
–
10 Cat Cows
5/5 Thread the Needle + Thoracic Rotation
10 Prone Angles (Slow and Controlled)
10/10/10 Prone I/Y/T , No Weight
8 Inchworm Push-Ups
–
2 Sets (Priming the Shoulders and Midline for Wall Walks ):
:20 Dead Hang
8 Scapular Pull-Ups
:20 Puppy Dog Pose
:20 Plank Shoulder Tap Hold, Tall Hips
2 Wall Walks to 1/2 Range (Hands Walk Back In Under Control)
“Bonus Round” (5 Rounds for time ↓ shorter is better)
Every 6:00 x 4 Sets
20/16 Calorie Row
60 Double Unders
18/13 Calorie Echo Bike
4 Wall Walks (10-in Standard)
Rest 2:00 from 24:00-26:00
Bonus Round, For Time:
20/16 Calorie Row
60 Double Unders
18/13 Calorie Echo Bike
4 Wall Walks (10-in Standard)
Time Cap: 32:00 Running Time
Score = Sum of all interval times
Echo Bike Alternatives: Assault Bike (20/15 Calorie) / BikeErg (20/16 Calorie)
Goals: 4:30-5:15 per set
Stimulus: Aerobic Capacity
RPE: 7.5/10 on the opening sets, 9/10 on the Bonus Round
Primary Objective: Repeatable sets 1-4, with the bonus round / set at the fastest pace of the day.
Secondary Objective: Pacing discipline, efficient transitions, and consistent gymnastics under cardiovascular fatigue.
[Bonus Round: Levels] (5 Rounds for time ↓ shorter is better)
Level 2:
Every 6:00 x 4 Sets
18/14 Calorie Row
45 Double Unders
15/11 Calorie Echo Bike
3 Wall Walks (15-in Standard)
Rest 2:00, then the Bonus Round for time
Level 1:
Every 6:00 x 4 Sets
14/11 Calorie Row
90 Single Unders
12/9 Calorie Echo Bike
3 Wall Walks (30-in Standard)
Rest 2:00, then the Bonus Round for time
Masters 55+:
Every 6:00 x 4 Sets
16/13 Calorie Row
40 Double Unders
14/10 Calorie Echo Bike
3 Wall Walks (20-in Standard)
Rest 2:00, then the Bonus Round for time
Competitor:
Every 6:00 x 4 Sets
25/20 Calorie Row
75 Double Unders
21/15 Calorie Echo Bike
5 Wall Walks (10-in Standard)
Rest 2:00, then the Bonus Round for time
Hotel Gym / Travel:
Every 6:00 x 4 Sets
200m Run
60 Double Unders
200m Run
4 Wall Walks (10-in Standard)
Rest 2:00, then the Bonus Round for time
PRVN Reset
1:00 Elevated Prayer Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Down Dog Calf Stretch
1:00/1:00 Thread the Needle Stretch
Optional Accessories (Checkmark)
For Quality:
4 Sets:
15 Seated Barbell Calf Raises
10/10 Single Leg Hip Thrust , light loads
100ft (30m) Reverse Sled Drag , smooth and controlled pace