WOD – Tue, Jan 14
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
Back Squat (Every 3:00 x 5 Sets
Set 1: 8 @ 65%
Set 2: 8 @ 65%
Set 3: 6 @ 70%
Set 4: 6 @ 75%
Set 5: Max Reps @ 80%
)
Today, each set is on a 3:00 clock, offering increased recovery time compared to earlier in the cycle. This extra rest should help the weights feel lighter and more manageable as the load continues to grow. With this structure, athletes can showcase both muscular endurance and strength by aiming for a max effort set at 80% of their 1RM, with a 12-rep cap to maintain quality of movement.
“Gotham’s Reckoning” (6 Rounds for reps)
4 Sets For Max Reps
1:45 On / :45 OFF
200/150 Row
15 Goblet Squats
Max Burpees to Target
(*Rest 45 seconds b/t sets)
Score = Total Reps Completed
Kettlebell Load: 70/53lb, 32/25kg
—
Primary Objective: Complete the Buy-In Work requirement in under 1:15.
Secondary Objective : Achieve Max Total Burpees to Target with the goal of completing 10+ in the remaining time.
Stimulus : Leg Stamina and Max Aerobic Capacity
RPE: 8–9/10 : Athletes should operate at near-maximal effort each interval, pushing hard on the Burpees. The short rest is enough to catch the breath but not fully recover.
[Gotham’s Reckoning: Levels] (4 Rounds for reps)
Level 2:
150/120 Row
Load: 53/35lb, 24/16kg
—-
Level 1:
100/80m Row
12 Goblet Squats
Max Burpees
Rest 45 seconds b/t sets
Score = Total Reps Completed
Kettlebell Load: 44/26lb, 20/12kg
—
Competitor / Rx+:
For Max Reps
4 Sets
1:45 AMRAP
250/200
18 Goblet Squats
Max Burpees to Target
Rest 45 seconds b/t sets
Score = Total Reps Completed
Kettlebell Load: 70/53lb, 32/25kg
Mobility
PRVN Mobility #10
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
Optional Accessories (Checkmark)
For Quality:
5 Sets:
:30 Single Leg Banded Hip Thrusts , Right
:30 Single Leg Banded Hip Thrusts, Left
12 Dual Dumbbell Step-Ups 20”, Choice on load
-rest :45 b/t sets-