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WOD – Fri, Jan 10

January 10, 2025Uncategorized

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

Google Doc Tracking Link:

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

PRVN Throwdown Leaderboard- 🔗 Link

CrossFit East River – WOD

PRVN Community Throwdown Workout Workout #3A: (AMRAP – Reps)

9:00 AMRAP:

3* Toes to Bar

6 Lateral Burpees Over the Barbell

9 Thrusters

Barbell: 95 lb/65 lb, 43 kg/30 kg

* Every round, the number of Toes to Bar increases by 3 reps. (Round 1: 3 TTB, Round 2: 6 TTB, Round 3: 9 TTB, etc.)

Immediately following #3A:

Clean (Workout #3B:
From 9:00 to 15:00 (6:00 window)

Establish a 3-Rep Max Clean)

Power or Squat Clean permitted

Reps must be Touch-and-Go (TnG) without resting the bar on the floor between reps

PRVN Community Throwdown Workout 3A: Levels] (AMRAP – Reps)

Scaled / Level 2:

9:00 AMRAP:

3* Kipping Knee Raises

6 Lateral Burpees Over the Barbell

9 Thrusters

*Increase by 3 Reps Each Round

Barbell: 75 lb/55 lb, 34 kg/25 kg

3B: As prescribed

—

Limited Equipment

9:00 AMRAP:

3* V-Ups

6 Lateral Burpees Over Dumbbells

9 Dual Dumbbell Thrusters

*Increase by 3 Reps Each Round

Dumbbells: 50/35lb, 22.5/15kg

—

Level 1:

9:00 AMRAP:

3* Kipping Knee Raises

6 Lateral Burpees Over the Barbell

9 Thrusters

*Increase by 3 Reps Each Round

Barbell: 45 lb/35 lb, 20 kg/15 kg

3B: As prescribed

—

Masters 55+:

9:00 AMRAP:

3* Kipping Knee Raises

6 Lateral Burpees Over the Barbell

9 Thrusters

*Increase by 3 Reps Each Round

Barbell: 75 lb/55 lb, 34 kg/25 kg

3B: As prescribed

—

Big Class:

As prescribed

—

Competitor / Rx+:

As prescribed

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Optional Accessories (Checkmark)

3-4 Sets, For Quality

10-12 Incline Dumbbell Bench Press

12-15 Goblet Cyclist Squats

Check us out on Instagram @BeastRiver

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team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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