WOD – Mon, Jan 6

January 6, 2025Uncategorized

Announcements

SIGN-UP FOR THE PRVN COMMUNITY THROWDOWN

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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

Monday:Strength/Weightlifting: Snatch + Back Squat Progression

Metcon: No Metcon Today

Tuesday:Skill / Focus: Barbell Cycling ( Hang Power Cleans and Shoulder to Overhead)

Metcon: 2 Part Workout (Triplet: Run + Hang Power Clean + Burpees to Target, Run + Shoulder to Overhead + Abmat Sit-Ups)

Wednesday:Strength Superset: Deadlift + Weighted Strict Pull-Up

American Kettlebell Swings + Push-Ups + Box Jump Overs + Pull-Ups

Thursday:: Bike + Run + Row + Double Unders

Friday:PRVN Community Throwdown Workout #3A and 3B

9:00 AMRAP: Triplet of Toe to Bar, Thrusters, and Lateral Burpees over Barbell + 3RM Touch and Go Clean

Saturday:PRVN Community Throwdown Workout #4: 2 Part Workout

Triplet of Deadlifts + Box Jump Overs + Wall Walks, Rest 1:00 into Triplet of Deadlifts + Box Jumps Overs + Handstand Push-Ups

Sunday:Strength/Weightlifting: Bulgarian Split Squat + Push Press

4x500m Row (Aerobic Capacity Builder)

✨ 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

Google Doc Tracking Link:

https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing

CrossFit East River – WOD

Snatch (Power Snatch + Squat Snatch

Every 2:30 x 5 Sets
1+1
Rest 10-15 seconds
1+1
Rest 10-15 seconds
1+1)

Starting @ 70% of Power Snatch and increasing each set

The complex is meant to be touch and go! We will do 1 Power Snatch, followed by a Touch and Go

Back Squat (Every 2:30 x 5 Sets
5 Back Squats

Set1: @ 75%
Set 2: @ 75%
Set 3: @ 80%
Set 4: @ 80%
Set 5: @ 85%
)

Goal To build strength, improve positional stability, and develop confidence under heavy loads while maintaining proper form and control.

Stimulus A moderate-to-heavy loading scheme that progressively increases intensity over 5 sets. The focus is on smooth, controlled reps with consistent tempo and depth. Expect a strong demand on the legs and core, with an elevated heart rate by the later sets due to accumulated fatigue.

Primary Objective: Develop lower body strength by targeting the quadriceps, glutes, hamstrings, and spinal stabilizers. Build consistency and confidence with sub-maximal loading to prepare for heavier lifts in future training cycles.

RPE (Rate of Perceived Exertion)

Sets 1 & 2 (75%): RPE 6-7 – Challenging but manageable; focus on solid form.

Sets 3 & 4 (80%): RPE 7-8 – Moderate effort; maintain control and speed out of the hole.

Set 5 (85%): RPE 8-9 – Heavy; approach with focus, ensuring proper bracing and execution.

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

5 Sets, For Quality

5/5 Single Arm Contralateral Box Step-Ups

100/100ft (30/30m) Suitcase Carry

8 Bodyweight Sissy Squat