WOD – Wed, Jul 1
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CrossFit East River – WOD
Warm-Up Flow (No Measure)
2:00 Cardio Choice
10 Bootstrap Squats w/ Deep Squat Thoracic Rotations
10 Down Dog to Up Dog
10 Down Dog Alternating Toe Touches
:30 Jump Rope
Specific Prep
6 Romanian Deadlifts
3 Tall Muscle Cleans
:15 Behind the Neck Elbow Punch Throughs
6 Barbell Kang Squats
4 Pause Front Squats (2sec)
16 Double Unders or 24 Single Unders
–
Barbell to the Rack
5 Front Squats @ Light
4 Front Squats @ Moderate
3 Front Squats @ Just under Working Loads
–
Then Working Loads on the Bar
Front Squat (Weightlifting Variable Reps & Sets)
All percentages based on 5×5 Front Squat Test. The structure here is a volume and muscular endurance session that builds to a genuinely heavy effort by the final set. The early sets should feel controlled and deliberate, with athletes reinforcing front rack integrity and depth on every rep. Sets four and five start to demand real effort. The set of 3 should feel close to a true 3RM; athletes should arrive at it having earned it through quality work, not rushed loading.
Modifications:
Level 1: Work to a challenging but technically sound load across all six sets, reducing percentage targets if needed to maintain a high elbow position and consistent depth; goblet squat or dual dumbbell front squat are appropriate substitutions if barbell front rack positioning is a limiting factor.
Hotel Gym / Travel: Dual dumbbell front squat or goblet squat, building across six sets to the heaviest load that maintains an upright torso and full depth throughout.
Primer (No Measure)
Barbells come out to the floor with a warm-up weight on the bar.
Slow Pull Power Clean + Front Squat + Hang Squat Clean
2 Squat Cleans (focus on smooth pull off the floor)
4 Deadlifts
24 Double Unders
–
Add Loads
–
2 Sets, building to working loads:
2 Squat Cleans
4 Deadlifts
24 Double Unders
Use this to confirm barbell load, squat clean mechanics, and double under strategy before “Juggernaut” begins.
“Juggernaut” (AMRAP – Rounds and Reps)
For Rounds + Reps:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 185/125lb (84/57kg)
Goals: 8 Rounds
Stimulus: Barbell Cycling
RPE: 8.5/10
Primary Objective: Quality technique throughout, efficiently breaking the bar off the floor on both the squat cleans and deadlifts while maintaining a strong receiving position across all rounds.
Secondary Objective: Stay consistent on pacing across all 8 minutes; the short time domain compounds quickly and a steady rhythm from round one through the finish is the goal.
[Juggernaut: Level 2, Level 1, & Masters 55+] (AMRAP – Rounds and Reps)
Level 2:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
18 Double Unders
Barbell: 155/105lb (70/48kg)
Level 1:
8:00 AMRAP
4 Hang Power Clean
8 Deadlifts
36 Single Unders
Barbell: 75/55lb (34/25kg)
Masters 55+:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 135/95lb (61/43kg)
[Juggernaut: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor:
8:00 AMRAP
2 Squat Cleans
4 Deadlifts
24 Double Unders
Barbell: 225/155lb (102/70kg)
Hotel Gym / Travel:
8:00 AMRAP
2 Dumbbell Squat Cleans
4 Dumbbell Deadlifts
24 Double Unders or 48 Single Unders
Dumbbells: 50/35lb (22.5/16kg) or heaviest available
PRVN Reset (No Measure)
For Quality:
3-4 Rounds
8/8 Kneeling Banded Glute Kickbacks
:60 Alternating Seated Internal Hip Rotation
8 Prone Prisoner Shoulder Rotations
:30 Standing Forward Fold
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10 Barbell Hip Thrust – Moderate, :02 Eccentric on Each Rep
:40 Face Up Chinese Plank Isometric Hold