WOD – Wed, Jul 29
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CrossFit East River – WOD
Back Rack Lunge (Every 2:30 x 4 Sets
10 Alternating Back Rack Reverse Lunges (5/side)
Score = Average Load)
Start around 40% of 1RM Back Squat and build gradually across all four sets, finishing at an 8/10 RPE. The loading should feel challenging and controlled throughout, never a grind. This block is part of our leg strength progression, giving athletes a variation week away from traditional squatting before circling back to a back squat test next Monday. Each rep demands a tall torso, a controlled step back, and a confident drive through the front heel to stand, and those standards should not erode as the load climbs. Keep the tempo deliberate and the midline locked from the first set to the last.
Modifications:
Level 1: Every 2:30 x 4 Sets, As prescribed.
Hotel Gym / Travel: Every 2:30 x 4 Sets, 10 Alternating Dumbbell Goblet Reverse Lunges (5/side), building to a moderate-heavy load
“Rolling Thunder” (AMRAP – Rounds & Reps)
10:00 AMRAP (with a partner)
Partner A:
50 Double Unders
KB Farmer’s Hold
Partner B:
25 Wall Balls
Score = Rounds + Reps
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 70/53lb (32/24kg)
Goals: 4+ Rounds
Stimulus: Leg + Grip Stamina
RPE: 8.5/10
Primary Objective: Maintain consistent, unbroken sets on the double unders and wall balls across every round.
Secondary Objective: Complete each full round in under 2:30, keeping transitions tight and the farmers carry unbroken for the full 100ft (30m).
[Rolling Thunder: Levels] (AMRAP – Rounds & Reps)
Level 2:
50 Double Unders
20 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 53/35lb (24/16kg)
Level 1:
50 Single Unders or 25 Double Unders
15 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 14/10lb (6/4kg), choice target
Kettlebells: 2 x 35/26lb (16/12kg)
Masters 55+:
35 Double Unders or 50 Single Unders
20 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 14/10lb (6/4kg), 10/9ft target
Kettlebells: 2 x 53/35lb (24/16kg)
–
Competitor:
50 Double Unders
25 Wall Balls
100ft (30m) Farmers Carry
Wall Ball: 30/20lb (14/9kg), 10/9ft target
Kettlebells: 2 x 70/53lb, 32/24kg
Hotel Gym / Travel:
50 Double Unders or 75 Single Unders
15 Dumbbell Thrusters
100ft (30m) Farmers Carry
Dumbbells (Thrusters): 35/25lb (15/11kg)
Dumbbells (Carry): 50/35lb (22.5/15kg)
Big Class Option:
Every 3:00 x 4 Sets
50 Double Unders
25 Wall Balls
100ft (30m) Farmers Carry
Start Athletes on Different Stations
Score = Average Time
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Kettlebells: 2 x 70/53lb (32/24kg)
PRVN Reset (No Measure)
For Completion:
12:00 AMRAP
10 Banded Cat Cows
:30 Elevated Puppy Dog Pose
10 Seated 90-90 Rotations
:30 Saddle Pose
Intent: Mobilizing the hips, spine, and decompressing to end the day.
Optional Accessories (Checkmark)
For Quality:
5 Sets:
:20 Paloff Hold from Lunge /Side
5/5 Kneeling Wall Rotations