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WOD – Tue, Jul 22

July 22, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up:

10:00 For Quality

1:00 Cardio Choice

10 Deep Lunge Mountain Climbers

10 Hollow Rocks

10 Alternating Box Step-Ups

10 Air Squats

:15 Passive Hang + :15 Active Hang

—

Then take 5:00 – 8:00 to go through specific work for the Front Squat and Build to Working Loads

Front Squat (Front Squat
Every 2:30 x 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 4 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 85%
Set 5: 1 Rep @ 90%)

Simple, progressive and getting into a good heavy single at 90% to finish off the series of Front Squats. Volume is lower today, loading is increasing and we are progressing into sessions that will target a new 1RM Front Squat at the end of the cycle.

Modifications:

Adjust to Back Squats for mobility issues, or if needed adjust to a Box Squat or Split Squat for knee and / or back issues.

“Second Wind” (2 Rounds for reps)

For Reps:

2 Sets

6:00 AMRAP

10 Burpee Box Jump Overs

20 Single Arm Overhead Reverse Lunges (Right)

30 Toes to Bar

20 Single Arm Overhead Reverse Lunges (Left)

Max Burpee Box Jump Overs

Rest 3:00 b/t sets

Dumbbell: 50/35lb, 22.5/15kg

Box Height: 24/20in
–

Score = Total Reps completed in the 6:00 AMRAP

This means BBJO, Lunges, and Toes to Bar. The assumption here being that some will not make it back to the Burpee Box Jump Overs

Goal: 90+ Reps / Set (10+ Max Burpee Box Jump Overs)

Stimulus: Leg Stamina and Midline Capacity

RPE: 9/10

Primary Objective: Complete the prescribed working reps by the 5:30 mark on the clock to allow for at least 30 seconds on the max set of Burpee Box Jump Overs.

Secondary Objective: Look to complete the working set of Toes to Bar in under 90 seconds.

[Second Wind: Levels] (2 Rounds for reps)

Level 2:

For Reps:

2 Sets

6:00 AMRAP

8 Burpee Box Jump Overs

16 Single Arm Overhead Reverse Lunges

24 Toes to Bar

16 Single Arm Overhead Reverse Lunges

Max Burpee Box Jump Overs

Rest 3:00 b/t sets

Dumbbell: 50/35lb, 22.5/15kg

Box Height: 24/20in

Level 1:

For Reps:

2 Sets

6:00 AMRAP

8 Burpee Box Step Overs

16 Goblet Reverse Lunges

24 Hanging Knee Raises

16 Goblet Reverse Lunges

Max Burpee Box Step Overs

Rest 3:00 b/t sets

Dumbbell: 35/25lb, 15/12kg

Box Height: 24/20in

Masters 55+:

For Reps:

2 Sets

6:00 AMRAP

8 Burpee Box Jump Overs

16 Single Arm Overhead Reverse Lunges

24 Toes to Bar

16 Single Arm Overhead Reverse Lunges

Max Burpee Box Jump Overs

Rest 3:00 b/t sets

Dumbbell: 35/25lb, 15/12kg

Box Height: 24/20in

Competitor:

Dumbbell: 70/50lb, 32/22.5kg

Box Height: 30/24in

Travel / Hotel:

For Reps:

2 Sets

6:00 AMRAP

10 Burpee Bench Jump Overs

20 Single Arm Overhead Reverse Lunges

30 V-Ups

16 Single Arm Overhead Reverse Lunges

Max Burpee Box Bench Jump Overs

Rest 3:00 b/t sets

Dumbbell: 50/35lb, 22.5/15kg

Mobility

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories (Checkmark)

4 Sets for Quality

8-10 Reverse Nordic Curls

:18/:18 Side Star Plank

100ft (30m) Sled Push, For Load

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team@BeastRiver.com

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team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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