WOD – Fri, Jan 3
Announcements
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
✨ 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
SIGN-UP FOR THE PRVN COMMUNITY THROWDOWN
Sign-Up here!
https://prvnfitness.com/pages/community-throwdown-affiliates
Competition Corner:
https://competitioncorner.net/user/login
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
- Workouts 3 & 4 run from January 9th – 13th, 2025
Registration is now LIVE!
FREE PROMO CODE:
GYMOWNERFREE
CrossFit East River – WOD
PRVN Community Throwdown Workout #1: (Time)
For time:
10 Rounds of:
32 Double-Unders
8 Alternating Single-Arm Devil’s Press
Dumbbell: (50/35 lb or 22.5/15 kg)
—
Time Domain: 8:00-13:00
Time Cap: 15:00
Score = Time
Stimulus:
A moderate-duration conditioning piece that tests coordination, shoulder endurance, and work capacity. The high-rep double-unders demand efficient rope management, while the single-arm devil’s presses challenge stability, core strength, and full-body power.
RPE: ~8/10 – Athletes should be working hard, pushing the pace, but still maintaining quality reps. Breathing should be heavy, but not completely maxed out.
Primary Objective: Maintain consistent sets of double-unders to minimize time spent on rest or missed reps.
Secondary Objective: Keep a smooth, steady cadence on devil’s presses—transitioning quickly between arms without pausing or losing core tension.
[PRVN Community Throwdown Workout #1: Levels] (Time)
Scaled / Level 2:
10 Rounds of:
32 Single-Unders
8 Alternating Single-Arm Devil’s Press
Dumbbell: (35/25lb, 15/12kg)
—
Limited Equipment
As prescribed
—
Level 1:
10 Rounds of:
32 Single-Unders
8 Alternating Single-Arm Devil’s Press
Dumbbell: 25/15lb, 12/7kg
—
Masters 55+:
10 Rounds of:
32 Single-Unders
8 Alternating Single-Arm Devil’s Press
Dumbbell: (35/25lb, 15/12kg)
—
Big Class:
As prescribed
—
Competitor / Rx+:
As prescribed
Optional Finisher For the Day: Depending on Whether you needed to run multiple heats (Checkmark)
Every 2:30 x 4 Sets
5 Strict Ring Dips*
10 Barbell Z-Press , light
15 second Weighted Hollow Hold
If you can add load to the Ring Dips, please do so.
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d