WOD – Tue, Jan 20
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
Bodyheat and Mobility
1:30 Cardio Choice
:15/15 Overhead Lat / Tricep Stretch
:15/:15 Crossbody Arm Hug and Posterior Delt Stretch
:15 Alternating Arm Swings
:15 Arm Back Slaps
:30 Down Dog Calf Gas Pedals into Toe Touches
General Prep
2 Sets: For Quality
:30 Jump Rope
10 Alternating Box Step-Ups (Second Round Add Weight)
5 Up Dog + Down Dog Pike Push-Ups
5 Ring Rows (Modified False Grip)
:10 Ring support hold
:03 Ring Dip Eccentric
:10 Bottom of Dip Hold
5 Ring Muscle-Up Row
Specific Prep (Checkmark)
8-10 minutes
Work through each progression for the Ring Muscle-Ups and Pistols for the Day before going into the EMOM
Pistol Progressions and Ring Muscle-Ups (8 Rounds for reps)
8:00 EMOM
minute 1: *Pistol Progression
minute 2: *Ring Muscle-Up Progression
#TEAMPRVNTUESDAY (AMRAP – Reps)
“PRVN Skill”
14:00 AMRAP
60 Double Unders
30 Dual Dumbbell Step Overs
60 Double Under
20 Handstand Push Ups
60 Double Unders
10 Ring Muscle Ups
Dumbbells: 50/35lbs, 22.5/15kg
Box Height: 24/20in
Goal: 360-480 Reps (1.5-2 rounds)
Score: Reps
*There are 240 reps per round
Stimulus: Mixed-modal conditioning with cyclical engine work and ascending gymnastics skill demand
Workout RPE: 8–8.5/10
Primary Objective: Stay composed through the double-unders to earn time on higher-skill movements
Secondary Objective: Manage HSPU and RMU volume without stalling
[PRVN Skill: L2, L1, & Masters 55+] (AMRAP – Reps)
Level 2:
14:00 AMRAP
45 Double Unders
30 Dual Dumbbell Step Overs
45 Double Under
20 Box Piked Handstand Push Ups
45 Double Under
10 Strict Pull-Ups + 10 Strict Ring Dips
Dumbbells: 35/25lb, 15/12kg
Box Height: 24/20in
—
Level 1:
14:00 AMRAP
60 Single Unders
30 Box Step-Overs
60 Single Unders
20 Push-Ups
60 Single Unders
10 Banded Pull-Ups
Box Height: 24/20in
—
Masters 55+:
14:00 AMRAP
45 Double Unders
30 Single Dumbbell Step Overs
45 Double Under
20 Box Piked Handstand Push Ups
45 Double Under
10 Strict Pull-Ups + 10 Strict Ring Dips
Dumbbell: 35/25lb, 15/12kg
Box Height: 20in
[PRVN Skill: Competitor & Travel] (AMRAP – Reps)
Competitor:
As prescribed
—
Travel / Hotel:
14:00 AMRAP
60 Double Unders
30 Dual Dumbbell Bench Step-Ups
60 Double Under
20 Dual Dumbbell Strict Press
60 Double Under
10 Strict Pull-Ups + 10 Strict Ring Dips
Dumbbells: 50/35lbs, 22.5/15kg
Mobility (Checkmark)
:30/:30 KB Calf Smash
1:00/1:00 Active Pigeon Stretch
1:00/1:00 Crossbody Lat Stretch
1:00 Updog Pose
Optional Accessories (Checkmark)
3 Sets: For Quality
12-15 Seated Barbell Calf Raises
10-12 Wall Leaning Anterior Tibialis Raises
:30/:30 Standing Paloff Press Hold