WOD – Fri, Jan 17
Announcements
✨ PUSH-UP JANUARY CHALLENGE
Rx: 2500. // S: 1500 Knees or to elevated target
-Cumulative in the whole month
https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing
PRVN Throwdown Leaderboard- 🔗 Link
Monday:Strength/Weightlifting: Barbell Cycling Technique and Primer
Couplet: Clean and Jerks + Toe to Bar
Tuesday:Strength: Back Squat 8-8-6-6-Max
Triplet: Shuttle Run + Goblet Squats + Burpees to Target
Wednesday:Strength Superset: Ring Muscle-Up Progressions
Triplet /Double Unders + Kettlebell Snatch + Ring Muscle-Ups
Thursday: Row, Strict Press + Overhead Hold, Single Dumbbell Step-Overs, core
Friday:Weightlifting / Strength: Snatch Pulls + Snatch Singles
Triplet: Wall Balls, Deadlifts, High Box Jumps
Saturday:Partner Workout: Row + Pull-Ups, Push-Ups, Double Unders
Sunday:Skill/ Gymnastics : Handstand Walks
Row + Kettlebell Swing + Run + Handstand Walk
🗓 MLK Monday – Modified AM Schedule
7a, 8a, 9a
CrossFit East River – WOD
Snatch (Squat Snatch
Every 90 seconds x 8 Sets
2 Snatch Pulls, Touch & Go
Rest 10 seconds
1 Squat Snatch)
—
You will perform 2 Snatch Pulls with the focus on maintaining an upright torso with tension throughout the pull, then set the bar down, reset and hit a quality single on the Snatch.
% is Based on 1RM Squat Snatch
Looking for sets to be done @ 80-90% of 1RM.
Record Each Working Weight
“Climbing To Freedom” (AMRAP – Rounds and Reps)
10:00 AMRAP
12 Wall Balls
8 Deadlifts
4 Box Jumps
Wall Ball: 20/14lb, 9/6kg
Barbell: 225/155lb, 102/70kg
Box Height 30/24”
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Goal: 6+ Rounds
Primary Objective : Move smoothly between each station with minimal transition time. Push for unbroken Wall Balls and Deadlifts, then attack the Box Jumps confidently.
Secondary Objective: Consistent Pace Round to Round
Stimulus: High-intensity Triplet /Posterior Chain Dominant
RPE: ~8/10
Expect to feel breathless but still able to hold form. Pace yourself to avoid early burnout, but push near your threshold for the entire 10-minute duration.
[Climbing to Freedom: Levels] (AMRAP – Rounds and Reps)
Level 2:
10:00 AMRAP
12 Wall Balls
8 Deadlifts
4 Box Jumps
Wall Ball: 20/14lb, 9/6kg
Barbell: 185/125lb, 84/57kg
Box Height 24/20’’
—
Level 1:
10:00 AMRAP
12 Wall Balls
8 Deadlifts
4 Bar Hops
Wall Ball: 14/10lb, 9/6kg
Barbell: 155/105lb, 70/48kg
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Competitor / Rx+ :
10:00 AMRAP
12 Wall Balls
8 Deadlifts
4 Box Jumps
Wall Ball: 30/20lb, 14/9kg
Barbell: 275/185lb, 125/84kg
Box Height 30/24”
—
Masters 55+:
10:00 AMRAP
12 Wall Balls
8 Deadlifts
4 Box Jumps
Wall Ball: 20/14lb, 9/6kg
Barbell: 155/105lb, 70/48kg
Box Height 24/20’’
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Big Class:
As prescribed
—
Limited Equipment
10:00 AMRAP
16 Air Squats
12 Dual Dumbbell Deadlifts
6 Bench Jump Overs
Dumbbells: 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #1
1:00/1:00 Couch Stretch
1:00/1:00 Wall Figure 4 Stretc h
1:00/1:00 Scorpion Stretch
1:00/1:00 Pigeon Stretch
Optional Accessories (Checkmark)
4 Sets: For Quality
3 Burpee Broad Jumps for Distance
3/3 Single Leg Lateral Box Jump
Part B)
4 Sets: For Quality
8 Ring Hamstring Curls
:20/:20 second Single Leg Glute Bridge Hold