WOD – Sat, Jan 4
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 #2: (Time)
For Time
60 Wall Balls
50/40 Calorie Row
40 Pull-ups
30/24 Calorie Row
20 Power Snatch
10 Bar Muscle-ups
Wall Ball: 20/14lb, 10/9ft Target
Barbell: @ 115/75lb, 52/34kg
**Note: There will be a tie break time after the final Snatches
—
Time Domain: 11:00-15:00
Competition Time Cap: 16:00
Class Time Cap: 22:00
Stimulus: Chipper Conditioning / Pacing
RPE: ~9/10
The effort will be high from start to finish. Athletes should expect breathing to be elevated, with muscles—especially shoulders, grip, and legs—becoming increasingly taxed as they progress.
Primary Objective:
Complete each segment with minimal breaks. Athletes should aim for larger sets on wall balls and strategically break pull-ups and bar muscle-ups before reaching failure. The rowing segments are opportunities to move steadily while recovering breathing.
Secondary Objective:
Move efficiently between exercises with minimal transition time. Setting a steady pace from the start will pay off in the later, more challenging phases (power snatches and bar muscle-ups).
[PRVN Community Throwdown Workout #2: Levels] (Time)
Scaled / Level 2:
50 Wall Balls
40/32 Calorie Row
30 Jumping Pull-Ups
20/16 Calorie Row
15 Power Snatches
10 Chin Over Bar Pull-Ups
Barbell: (95/65lb, 43/30kg)
Wall Ball: (14/10lb, 6/4kg, 10/9ft)
—
Limited Equipment
For Time:
60 Dumbbell Front Squats
16 Shuttle Runs
40 Dual Dumbbell Power Cleans
12 Shuttle Runs
20 Dual Dumbbell Front Rack Lunges
8 Shuttle Runs
Dumbbells: 50/35lb, 22.5/15kg
—
Level 1:
For Time
50 Wall Balls
40/32 Calorie Row
30 Ring Rows
20/16 Calorie Row
15 Hang Power Snatches
10 Jumping Pull-Ups
Barbell: (75/55lb, 34/25kg)
Wall Ball: (14/10lb, 6/4kg, 10/9ft)
—
Masters 55+:
50 Wall Balls
40/32 Calorie Row
30 Jumping Pull-Ups
20/16 Calorie Row
15 Power Snatches
10 Chin Over Bar Pull-Ups
Barbell: (95/65lb, 43/30kg)
Wall Ball: (14/10lb, 6/4kg, 10/9ft)
—
Big Class:
60 Wall Balls
500m Run
40 Pull-ups
30/24 Calorie Row
20 Power Snatches
10 Bar Muscle-ups
Wall Ball: 20/14lb, 10/9ft Target
Barbell: @ 115/75lb
**Note: There will be a tie break time after the final Snatches
—
Competitor / Rx+:
As prescribed
Mobility
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
Part A)
For Quality
3 Sets
10 Bent Over Barbell Row
15 Weighted Hip Extensions
Part B)
“The Alternate Bicep 21s”
For Quality
3 Sets
7 Reverse Curls
7 Hammer Curls
7 Bicep Curls