WOD – Sat, Jan 18
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
“A Hero Can Be Anyone” (3 Rounds for time)
3 Sets: For Time with partner
1000m Row, Combined
Directly into..
8 Alternating Rounds of
5 Pull-Ups
10 Push-Ups
20 Double Unders
– Rest 3:00 minutes between sets
Score = Total Running Time including rest
—
Goal: 8:00-10:00 / Set
Total Running Time: 33:00-36:00
Time Cap: 40:00
Primary Objective: Complete each set for best overall time by splitting the row evenly and tackling the alternating rounds of the triplet at a fast and steady clip.
Secondary Objective: Maintain consistent transitions and aim to finish each set at a similar pace, demonstrating controlled breathing and efficiency throughout.
Stimulus: A mix of cardiovascular endurance (Row) and muscular stamina (Pull-Ups, Push-Ups, Double Unders).
RPE: ~7/10
[A Hero Could Be Anyone: Levels] (3 Rounds for time)
Level 2:
3 Sets: For Time
1000m Row, Combined
Directly into..
8 Alternating Rounds of
4 Pull-Ups
8 Push-Ups
16 Double Unders
– Rest 3:00 minutes between sets
—
Level 1:
3 Sets: For Time
1000m Row, Combined
Directly into..
8 Alternating Rounds of
5 Jumping Pull-Ups
10 Elevated Push-Ups
30 Single Unders
– Rest 3:00 minutes between sets
—
Competitor / Rx+ :
3 Sets: For Time
1000m Row, Combined
Directly into..
8 Alternating Rounds of
4 Bar Muscle-Ups
10 Deficit Plate Push-Ups
30 Double Unders
Plates set to 3/1.5 inches
– Rest 3:00 minutes between sets
—
Masters 55+:
3 Sets: For Time
1000m Row, Combined
Directly into..
8 Alternating Rounds of
3 Strict Pull-Ups
6 Push-Ups
18 Double Unders
– Rest 3:00 minutes between sets
—
Big Class:
As Prescribed, Start on a 4:00 Delay to allow for Rowers to be available.
—
Limited Equipment
3 Sets: For Time
800m Run
Into..
4 Rounds
5 Pull-Ups
10 Push-Ups
20 Double Unders
– Rest 3:00 minutes between sets
Score = Total Running Time including rest
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)
For Quality:
5 Sets
1:00 Unbroken Dead Hang
20 Banded Curls
20 Banded Tricep Extensions
—
The dead hang must be unbroken, add light load or assistance as you see fit. If you do not have a sandbag for the good mornings, you may perform barbell good mornings instead.