WOD – Wed, Nov 18
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CrossFit East River – WOD
Warm-Up
General Warm-Up
2:00 Cardio Choice
10 Back Slaps + Alternating Arm Swings
10 Inchworm Push-Ups
5/5 World’s Greatest Stretch
10 Down Dog to Up Dog
10 Bootstrap Squats
–
Specific Prep
2 Rounds
7/5 Calorie Row (Smooth Drive, Long Finish)
7/5 Calorie Echo Bike
5 No Jump Burpees
5 Box Step-Overs (Round 1) / Box Jump Overs (Round 2)
–
Ex Machina (5 Rounds for reps)
For Reps
5 Sets
2:00 AMRAP
7/5 – 7/5 – 9/7 – 12/9 – 12/9 Calorie Row
7/5 – 7/5 – 9/7 – 12/9 – 12/9 Calorie Echo Bike
Max Burpee Box Jump Overs in Remaining Time
Rest 2:00 b/t Sets
Score = Total Burpee Box Jump Overs across all 5 Sets
Box: 24/20in
Echo Bike Alternatives: 8/6 – 8/6 – 10/8 – 14/11 – 14/11 Calorie BikeErg / 7/5 – 7/5 – 8/6 – 11/8 – 11/8 Calorie SkiErg
Goals: ~10-10-8-6-6 Burpee Box Jump Overs (Total = 40 Reps)
Stimulus: Anaerobic Power
RPE: 9/10
Primary Objective: Push the machine work at a strong, repeatable pace while preserving enough time each set to accumulate meaningful burpee box jump over reps.
Secondary Objective: Manage the rising calorie requirement so neither machine becomes disproportionately costly, and hold consistent output across all five sets.
[Ex Machina: Levels] (5 Rounds for reps)
Level 2:
5 Sets
2:00 AMRAP
6/4 – 6/4 – 8/6 – 10/8 – 10/8 Calorie Row
6/4 – 6/4 – 8/6 – 10/8 – 10/8 Calorie Echo Bike
Max Burpee Box Jump Overs in Remaining Time
Rest 2:00 b/t Sets
Box: 24/20in
Level 1:
5 Sets
2:00 AMRAP
7/5 Calorie Row
7/5 Calorie Echo Bike
Max Burpee Box Jump Overs in Remaining Time
Rest 2:00 b/t Sets
Box: Lower to Box or Move to Step-Overs
Masters 55+:
5 Sets
2:00 AMRAP
6/4 – 6/4 – 8/6 – 10/8 – 10/8 Calorie Row
6/4 – 6/4 – 8/6 – 10/8 – 10/8 Calorie Echo Bike
Max Burpee Box Jump Overs or Step Overs in Remaining Time
Rest 2:00 b/t Sets
Box: 20in
Competitor:
5 Sets
2:00 AMRAP
7/5 – 9/7 – 12/9 – 12/9 – 15/12 Calorie Row
7/5 – 9/7 – 12/9 – 12/9 – 15/12 Calorie Echo Bike
Max Burpee Box Jump Overs in Remaining Time
Rest 2:00 b/t Sets
Box: 30/24in
Hotel Gym / Travel:
5 Sets
2:00 AMRAP
:45 Calorie Machine of Choice @ 9/10 Effort
15 Air Squats
Max Burpee Bench Jump Overs in Remaining Time
Rest 2:00 b/t Sets
PRVN Reset
For Completion:
4 Sets
:30/:30 Banded Shoulder Distraction
5/5 Single Leg Hip Airplanes
10 Prone Banded Pass Throughs (slow)
:30/:30 Single Leg Calf Raises
Optional Accessories (Checkmark)
For Quality:
3 Sets:
15/15 Banded Terminal Knee Extensions
10/10 Bird Dog Row , Light
:15/:15 Copenhagen Plank
1:00 Glute Bridge Hold
Choice on Load