WOD – Thu, Jan 9
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
“Eleven’s Fury” (8 Rounds for reps)
8 Sets, For Max Reps
3:00 AMRAP / 1:00 Rest
18/14 cal Row
200m Run
– Max Double Unders
Can sub for run:
-14/10 Cal Assault Bike
– 15 Burpees
Secondary Objective : Maintain a consistent work pace throughout each 3:00 interval, focusing on smooth transitions and efficient breathing. Stay composed under fatigue to preserve technique.
Stimulus : A high-intensity interval workout that blends cardiovascular endurance, muscular stamina, and coordination.
RPE : ~8/10
Effort should feel tough but repeatable. Athletes will be breathing heavily and feel a rising heart rate, yet should still control their pace and recover enough during the 1-minute rest to tackle the next interval.
Mobility
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
[Eleven’s Fury: Levels] (AMRAP – Rounds and Reps)
Level 2
8 Sets, For Max Double Unders
3:00 AMRAP / 1:00 Rest
12/10 Cal Row
200m Run
– Max Double Unders / Singles
Can sub for run:
-10/8 Cal Assault Bike
– 10 – 12 Burpees
—-
Competitor / Rx+:
8 Sets, For Max Double Unders
3:00 AMRAP / 1:00 Rest
16/12 Calorie Bike
200m Run
15/12 Calorie Row
– Max Double Unders
Optional Accessories (Checkmark)
4 Sets, For Quality
15 Seated Barbell Calf Raises
10/10 Banded Psoas March