WOD – Wed, Jan 8
Announcements
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
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
https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing
CrossFit East River – WOD
Strength Superset (Weight)
Every 3:00 x 4 Sets
10-10-8-8 Deadlifts
4-6 Weighted Strict Pull-Ups
% of Deadlifts, starting @ 60%, goal of increasing to 70%
Pull-Ups: Choice on Load, Banded, body weight, loaded
“Mind Flayer” (AMRAP – Rounds and Reps)
For Total Reps
12:00 AMRAP
2-4-6-8…
American Kettlebell Swings
Push-Ups
Box Jump Overs
Pull-Ups
Kettlebell: 53/35lb, 24/16kg
Box Height: 24/20”
—
Goal: Complete the Round of 14 reps and into the round of 16 reps.. This would equate to 1 rep every 3 seconds. With these movements that would be very possible given the cyclical nature of these movements.
Primary Objective: Complete as many repetitions as possible in 12 minutes. Push for consistency in movement transitions and aim to sustain a strong, steady pace throughout.
Secondary Objective: Maintain unbroken sets in early rounds and strategically break movements in later rounds to avoid hitting failure, especially on grip-intensive exercises like pull-ups and kettlebell swings
RPE: 7-8/10: High effort as the rep count climbs, focusing on consistent pacing and movement quality.
[Mind Flayer: Levels] (AMRAP – Reps)
Level 2:
For Total Reps
12:00 AMRAP
2-4-6-8…
American Kettlebell Swings
Push-Ups
Box Jump Overs
Pull-Ups
Kettlebell: 44/26lb, 20/12kg
Box Height: 24/20”
—-
Level 1:
For Total Reps
12:00 AMRAP
2-4-6-8…
Russian Kettlebell Swings
Elevated Push-Ups
Box Step-Overs
Ring Rows
Kettlebell: 35/18lb, 16/8kg
Box Height: 24/20”
—-
Competitor / Rx+:
For Total Reps
12:00 AMRAP
2-4-6-8…
American Kettlebell Swings
Deficit Plate Push-Ups
Box Jump Overs
Chest to Bar Pull-Ups
Kettlebell: 70/53lb, 32/24kg
Box Height: 30/24’’
—
Masters 55+:
For Total Reps
12:00 AMRAP
2-4-6-8…
American Kettlebell Swings
Push-Ups
Box Jump Overs
Pull-Ups
Kettlebell: 35/18lb, 16/8kg
Box Height: 24/20”
—-
Big Class:
As prescribed
—-
Travel / Hotel Gym:
For Total Reps
12:00 AMRAP
2-4-6-8…
Alternating Hang Dumbbell Snatch
Push-Ups
Bench Jump Overs
Pull-Ups
Dumbbell: 50/35lb, 22.5/15kg
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
Optional Accessories (Checkmark)
3 Sets, For Quality
10 Chest Support Dumbbell Batwing Row
12-15 Ring Hamstring Curls
6/6 Ring Archer Push-Ups