WOD – Mon, Jan 13
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
MLK Monday – Modified AM Schedule
7a, 8a, 9a
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
CrossFit East River – WOD
“A Storm is Coming” (Time)
For Time:
3 Rounds
18 Toes to Bar
15 Clean & Jerks
Barbell: 135/95lbs (61/43kg)
Goal: 9:00-15:00
Time Cap: 17:00
Stimulus: Barbell Cycling and Midline Interference
RPE: 8/10
Primary Objective: Toes to Bar in 3-4 Sets
Secondary Objective : Steady Barbell Cadence
[A Storm is Coming: Levels] (Time)
Level 2:
3 Rounds for Time
15 Toes to Bar
15 Clean & Jerks
Barbell: 115/75lbs (52/35kg)
—-
Level 1:
3 Rounds for Time
15 Kipping Knee Raises
15 Hang Clean & Jerks
Barbell: 75/55lb, 34/25kg
—-
Competitor / Rx+:
For Time:
3 Rounds
24 Toes to Bar
18 Clean & Jerks
Barbell: 135/95lbs (61/43kg)
—
Big Class Option:
As prescribed
—-
Masters 55+:
3 Rounds for Time
15 Toes to Bar
15 Clean & Jerks
Barbell: 95/65lb, 43/30kg
—-
Travel / Hotel WOD:
For Time:
3 Rounds
24 V-Ups
18 Dual Dumbbell Clean and Jerks
Dumbbells: 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories / or Finisher for the Day (Checkmark)
For Quality:
4-5 Sets
:20/:20 Single Leg Paloff Hold
:15 Boat Pose Hold
Pick a distance from the rig for the paloff that allows you to maintain neutral positions, but is still challenging. Perform a deadbug hold for the Boat Hold as needed.