WOD – Tue, Dec 31
Announcements
✨ NEW: EXTRA HOURS Membership Available
🗓 Workout anytime that fits your schedule.
🔑 Gym / Equipment access during Off-Class times.
📧 Talk to Griff or email: team@beastiver.com
✨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
Power Clean (Every 2:30 x 4 Sets
Perform 6 total reps per set as 2.2.2 “Touch N’ Go” Power Cleans.
– Rest 10-15 seconds between each double -)
Work at 70-80% of 1RM Power Clean. If feeling strong, stay at the higher end of the percentage range.
Record each workin
“Edgedancer” (2 Rounds for calories)
For Calories:
2 Sets
6:00 AMRAP
3 Rounds
2 Wall Walk
4 Burpee Box Jump Overs 24/20”
6 Dual Dumbbell Power Clean
-Into-
-Max Calorie Bike or Row in Remaining Time
-2:00 rest-
Dumbbells: 2×50/35lbs (22.5/15kg)
—
Goal: 20/14+ Cals / Minute
Primary Objective: Push a steady pace through the gymnastic and Dumbbell Power Cleans to maximize time on the Echo Bike. *45 seconds minimum on the bike, goal 60-75 seconds
Secondary Objective: Improve efficiency in transitions to accumulate more calories, focusing on smooth, controlled, and unbroken sets.
Stimulus: Moderate-to-high intensity, blending gymnastics and light-to-moderate external load, followed by a lung-burning sprint on the Echo Bike.
RPE: ~8/10 – High effort, especially toward the end of each 6:00 interval as you push for max calories.
[Edgedancer: Levels] (2 Rounds for calories)
Level 2:
For Reps:
2 Sets
6:00 AMRAP
3 Rounds
1 Wall Walk
3 Burpee Box Jump Overs 24/20”
5 Dual Dumbbell Power Clean
-Into-
– -Max Calorie Bike or Row in Remaining Time
-2:00 rest-
Dumbbells: 2×35/25lb, 15/12kg
—-
Level 1:
For Reps:
2 Sets
6:00 AMRAP
3 Rounds
1 Wall Walk to 20’’ off Wall
3 Burpee Box Step Overs 24/20”
5 Dual Dumbbell Hang Power Clean
-Into-
-Max Calorie Bike or Row in Remaining Time
-2:00 rest-
Dumbbells: 2×25/15lb, 12/7kg
—-
Competitor / Rx+:
As prescribed
—
Masters 55+:
Same as Level 2
—-
Big Class:
Start on a 2:00 Delay
—-
Travel / Hotel Gym:
For Reps:
2 Sets
6:00 AMRAP
3 Rounds
2 Wall Walk
4 Burpee Bench Jump Overs
6 Dual Dumbbell Power Clean
-Into-
-Max Calorie Bike or Row in Remaining Time Time
-2:00 rest-
Dumbbells: 2×50/35lbs (22.5/15kg)
Mobility
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
Optional Accessories (Checkmark)
For Quality:
5 Sets
:40 Rotational Medball Slams
5/5 Skater Jumps , Rebound
Perform the medball slams alternating side, for quality and effort each time. For the skater jumps you will absorb the landing for each jump, and rebound right into the next one.