WOD – Sat, Jan 11

Announcements

SIGN-UP FOR THE PRVN COMMUNITY THROWDOWN

Sign-Up here!

https://prvnfitness.com/pages/community-throwdown-affiliates

Competition Corner:

https://competitioncorner.net/user/login

The PRVN Community Throwdown is a virtual fitness competition spanning the first 2-weeks in January.

• Workouts 1 & 2 run from January 2nd – 6th, 2025
• Workouts 3 & 4 run from January 9th – 13th, 2025

Registration is now LIVE!

FREE PROMO CODE:

GYMOWNERFREE

Monday:Strength/Weightlifting: Snatch + Back Squat Progression

Metcon: No Metcon Today

Tuesday:Skill / Focus: Barbell Cycling ( Hang Power Cleans and Shoulder to Overhead)

Metcon: 2 Part Workout (Triplet: Run + Hang Power Clean + Burpees to Target, Run + Shoulder to Overhead + Abmat Sit-Ups)

Wednesday:Strength Superset: Deadlift + Weighted Strict Pull-Up

American Kettlebell Swings + Push-Ups + Box Jump Overs + Pull-Ups

Thursday:: Bike + Run + Row + Double Unders

Friday:PRVN Community Throwdown Workout #3A and 3B

9:00 AMRAP: Triplet of Toe to Bar, Thrusters, and Lateral Burpees over Barbell + 3RM Touch and Go Clean

Saturday:PRVN Community Throwdown Workout #4: 2 Part Workout

Triplet of Deadlifts + Box Jump Overs + Wall Walks, Rest 1:00 into Triplet of Deadlifts + Box Jumps Overs + Handstand Push-Ups

Sunday:Strength/Weightlifting: Bulgarian Split Squat + Push Press

4x500m Row (Aerobic Capacity Builder)

✨ PUSH-UP JANUARY CHALLENGE

Rx: 2500. // S: 1500 Knees or to elevated target

-Cumulative in the whole month

Google Doc Tracking Link:

https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing

PRVN Throwdown Leaderboard- 🔗 Link

CrossFit East River – WOD

PRVN Community Throwdown Workout #4:  (Time)

For Time:

21-15-9

Deadlifts 185/125 lbs, 84/ 57kg

Box Jump Overs 24/20’’

7-5-3 Wall Walk to 10’’ inch off Wall

-1:00 Rest-

9-15-21

Deadlift 225/155 lbs, 102/70 kg

Box Jump Over

Handstand Push-Ups
–

Time Domain: 12:00-18:00

Time Cap: 20:00

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10

Athletes should expect to push hard through both segments, with a brief rest to recover partially. The combination of heavier deadlifts and inverted movements (wall walks/HSPU) will quickly elevate heart rate and fatigue.

Secondary Objective: Move smoothly between exercises with minimal transition time. Controlling the heart rate and breathing after box jump overs will be critical for the subsequent gymnastics movement (wall walks or HSPU), where precision and technique are key.

[PRVN Community Throwdown Workout 4: Levels] (Time)

Scaled / Level 2:

21-15-9

Deadlifts 155/75lb, 52/34kg

Box Jump Overs 24/20’’

7-5-3 Wall Walk to 30’’ inch off wall

-1:00 Rest-

9-15-21

Deadlift 155/105, 70/48kg

Box Jump Overs 24/20’’

Push-Ups

Time Cap: 20:00

—

Limited Equipment

21-15-9

Dual Dumbbell Deadlifts

Push-Ups

7-5-3 Wall Walks

-1:00 Rest-

9-15-21

Dual Dumbbell Deadlifts

Handstand Push-Ups

Push-Ups

Time Cap: 20:00

Dumbbells: 50/35lb, 22.5/15kg

—

Level 1:

21-15-9

Deadlifts 95/65lb, 43/30kg

Box Step-Overs 24/20’’

7-5-3 Wall Walk to Feet Up on Wall and Back Down

-1:00 Rest-

9-15-21

Deadlift 115/75lb, 52/34kg

Box Step-Overs 24/20’’

Elevated Push-Ups

Time Cap: 20:00

—

Masters 55+:

21-15-9

Deadlifts 115/75lb, 52/34kg

Box Jump Overs 24/20’’

7-5-3 Wall Walk to 30’’ inch off wall

-1:00 Rest-

9-15-21

Deadlift 155/105, 70/48kg

Box Jump Overs 24/20’’

Push-Ups

Step-Overs Allowed on the Box

Time Cap: 20:00

—

Big Class:

As prescribed. We are ideally starting this in heats and allowing athletes to work through this in heats of 10 at the greatest.

—

Competitor / Rx+:

As prescribed

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

4 Sets, For Quality

:15/:15 second Single Leg Sorenson Hold

:30/:30 second Half Kneeling Paloff Press Hold

3-5 Ring Dips @ 42×1 Tempo