WOD – Thu, Jan 16
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
“Feel The Fire” (AMRAP – Rounds)
40:00 EMOM
minute 1: 18/15 cal Row OR 16/13 Assault Bike
minute 2: 10 Strict Press + 10 second Barbell Overhead Hold
minute 3: 12 Single Dumbbell Step-Overs
minute 4: 20 V-Up
minute 5: Rest
Barbell Load: 75/55lb, 34/25kg
Dumbbell Load: 50/35lb, 22.5/15kg
Box Height: 24/20”
—
Primary Objective: Complete each movement within its minute while maintaining consistent quality and intensity. Strive to preserve proper technique on both barbell and dumbbell movements, and use the rest minute to recover effectively for the next round.
Secondary Objective: Achieve 10-15 seconds of rest during each working station
Stimulus : Muscular Endurance and Aerobic Capacity
RPE : ~6/10
Effort should feel controlled throughout. Your breathing will get up there a bit during the work minutes, but the brief rest minute helps avoid burnout and allows you to reset for the next station.
[Feel the Fire: Levels] (AMRAP – Rounds)
Level 2
40:00 EMOM
minute 1: 12/9 Cal Row or 13/10 Assault Bike
minute 2: 8 Strict Press + 10 second Barbell Overhead Hold
minute 3: 10 Single Dumbbell Step-Overs
minute 4: 15 GHD Sit-Ups
minute 5: Rest
Barbell Load: 75/55lb, 34/25kg
Dumbbell Load: 35/25lb, 15/12kg
Box Height: 24/20”
—-
Level 1:
40:00 EMOM
minute 1: 10/7 Cal row or 11/8 Assault Bike
minute 2: 8 Strict Press + 10 second Barbell Overhead Hold
minute 3: 12 Alternating Box Step-Ups
minute 4: 20 Abmat Sit-Ups
minute 5: Rest
Barbell Load: 45/35lb, 20/15kg
Box Height: 24/20”
—-
Competitor / Rx+:
40:00 EMOM
minute 1: 16/12 Cal Row or 18/14 Cal Assault Bike
minute 2: 10 Strict Press + 10 second Barbell Overhead Hold
minute 3: 12 Single Dumbbell Step-Overs
minute 4: 20 GHD Sit-Ups
minute 5: Rest
Barbell Load: 95/65lb, 43/30kg
Dumbbell Load: 70/50lb, 32/24kg
Box Height: 24/20”
—-
Mobility
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories (Checkmark)
5 Sets: For Quality
:15/:15 Copenhagen Plank
:15/:15 Side Star Plank
:30 second Medball Squeeze Glute Bridge Hold