WOD – Thu, Jan 2
Announcements
✨Modified “New Year’s WeeK” Schedule
**CLOSED New Years Day**
30th: 6a canceled – 7,8,9a
31st: Regular am 6,7,8 // 7pm Canceled
1st – CLOSED New Year’s for Class
Monday:
Strength/Weightlifting: Back Squat progression
Metcon: An Open-style triplet combining Burpee Pull-Ups, Front Squats, and Double Unders
Tuesday:
Strength/Weightlifting: Touch-and-Go Power Cleans
Metcon: Two 6:00 AMRAP intervals followed by a max calorie erg finisher. A straightforward, high-effort day.
Wednesday: Closed for New Years
Thursday:
Metcon: A 40:00 “EMOM-ish” session (Every 2:00 x 20 intervals). This should feel more like active recovery and muscular stamina development, keeping athletes moving at a steady, moderate pace.
Friday:
A couplet of Double Unders and Single Arm Devil’s Press.
Saturday:
A chipper featuring Wall Balls, Rowing, Pull-Ups, Snatches, and Bar Muscle-Ups.
Sunday:
Strength/Weightlifting: Volume Bench Press
Metcon: Strength and accessory-focused conditioning to round out the week.
Accessory Work: Lats and Triceps
SIGN-UP FOR THE PRVN COMMUNITY THROWDOWN
The PRVN Community Throwdown is a virtual fitness competition spanning the first 2-weeks in January.
- Workouts 1 & 2 run from January 2nd – 6th, 2025 (THIS WEEK!)
- Workouts 3 & 4 run from January 9th – 13th, 2025
Registration is now LIVE!
FREE PROMO CODE:
GYMOWNERFREE
Sign-Up here!
https://prvnfitness.com/pages/community-throwdown-affiliates
✨ PUSH-UP JANUARY CHALLENGE
Rx: 2500
S: 1500 Knees or to elevated target
-Cumulative in the whole month
– Can be done anytime/anywhere: Accumulate throughout the day. 50 in morning/50 in night
https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing
CrossFit East River – WOD
“Dustbringer” (AMRAP – Rounds)
Every 2:00 x 20 Sets (5 @ Each Station)
Station 1: 10 Ring Rows + 200m Run + 10 Air Squats
Station 2: 16/12 Calorie Echo Bike + 16 Renegade Rows
Station 3: 16/13 Calorie Row + 100ft (30m) Farmers Carry
Station 4: 1:00 Accumulated Plank Hold
Dumbbells: 50/35lb, 22.5/15kg
Kettlebells: 70/53lb, 32/24kg
Primary Objective:
Complete each station’s prescribed work within the 2:00 window for all 20 sets. Maintain steady output without falling behind the clock.
Secondary Objective:
Focus on quality of movement—strict ring rows, full-depth air squats, controlled renegade rows, stable farmer’s carries, and proper plank positioning.
Stimulus:
A long-duration, moderate-intensity conditioning piece blending bodyweight movements, simple gymnastics, and cyclical elements. This workout tests steady-state endurance, grip strength, midline stability, and overall work capacity.
RPE: ~7/10
The effort should be sustainable. Athletes will feel challenged but not at their limit—breathing will be elevated, and muscles will fatigue gradually, but they should remain in control throughout.
[Dustbringer: Levels] (AMRAP – Rounds)
Level 2
Every 2:00 x 20 Sets (5 @ Each Station)
Station 1: 8 Ring Rows + 200m Run + 8 Air Squats
Station 2: 14/11 Calorie Echo Bike + 14 Renegade Rows
Station 3: 14/11 Calorie Row + 100ft (30m) Farmers Carry
Station 4: 1:00 Plank Hold
Dumbbells: 50/35lb, 22.5/15kg
Kettlebells: 70/53lb, 32/24kg
—-
Level 1:
Every 2:00 x 20 Sets (5 @ Each Station)
Station 1: 8 Ring Rows + 150m Run + 8 Air Squats
Station 2: 12/9 Calorie Echo Bike + 12 Renegade Rows
Station 3: 12/9 Calorie Row + 100ft (30m) Farmers Carry
Station 4: 1:00 Plank Hold
Dumbbells: 35/25lb, 15/12kg
Kettlebells: 53/35lb, 24/16kg
—-
Competitor / Rx+:
As prescribed
—
Masters 55+:
Same as Level 2
—-
Big Class:
As prescribed , start on 1:00 Delays within stations to allow for multiple groups to manage machines
—-
Travel / Hotel Gym:
40:00 minute EMOM
Minute 1: Cardio Choice
Minute 2: 20 Renegade Rows
Minute 3: Cardio Choice
Minute 4: 10 Air Squats + Plank Hold in Remaining Time
Dumbbells: 50/35lb, 22.5/15kg
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)
Recovery Protocol (Checkmark)
(If you have available)
10 minute Cold Plunge
20 minute Sauna
30 minute Stretch