WOD – Fri, Jan 10
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
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