WOD – Wed, Jan 15
Announcements
✨ 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
Monday:Strength/Weightlifting: Barbell Cycling Technique and Primer
Couplet: Clean and Jerks + Toe to Bar
Tuesday:Strength: Back Squat 8-8-6-6-Max
Triplet: Shuttle Run + Goblet Squats + Burpees to Target
Wednesday:Strength Superset: Ring Muscle-Up Progressions
Triplet /Double Unders + Kettlebell Snatch + Ring Muscle-Ups
Thursday: Row, Strict Press + Overhead Hold, Single Dumbbell Step-Overs, core
Friday:Weightlifting / Strength: Snatch Pulls + Snatch Singles
Triplet: Wall Balls, Deadlifts, High Box Jumps
Saturday:Partner Workout: Row + Pull-Ups, Push-Ups, Double Unders
Sunday:Skill/ Gymnastics : Handstand Walks
Row + Kettlebell Swing + Run + Handstand Walk
🗓 MLK Monday – Modified AM Schedule
7a, 8a, 9a
CrossFit East River – WOD
“Hide The Anger, Practice Smiling in the Mirror” (5 Rounds for time)
For Time:
Every 3:00 x 5 Sets
50 Double Unders
8/8 Kettlebell Hang Snatch
5/4 Ring Muscle Ups
Kettlebell: 53/35lb, 24/16kg
Goal: 1:30-2:15/ Set
Score: Average Interval Time
Stimulus: Upper Body Interference
RPE : 7/10
This workout today should feel more like a skill capacity session that builds on the last Ring Muscle-Up session like this where we just had American Kettlebell Swings and Ring Muscle-Ups.
Primary Objective : Achieve each set in under 2:15
Secondary Objective : Unbroken Ring Muscle-Ups
[Hide the Anger, Practice Smiling in the Mirror: Levels] (5 Rounds for time)
Level 2:
50 Double Unders
8/8 Kettlebell Hang Snatch
5 Strict Pull-Ups
5 Strict Ring Dips
Kettlebell: 44/26lb, 20/12kg
—-
Level 1:
50 Double Unders
8/8 Single Arm Dumbbell Hang Snatch
6 Ring Rows
6 Push-Ups
Dumbbell: 25/15lb, 12/7kg
—-
Competitor / Rx+:
50ft/15m Handstand Walk
8/8 Kettlebell Hang Snatch
5/4 Ring Muscle Ups
Kettlebell: 32/24kg
—
Masters 55+:
50 Double Unders
8/8 Kettlebell Hang Snatch
5 Strict Pull-Ups
5 Strict Ring Dips
Kettlebell: 44/26lb, 20/12kg
—-
Big Class:
As prescribed
—-
Travel / Hotel Gym:
For Time:
Every 3:00 x 5 Sets
50 Double Unders
8/8 Dumbbell Hang Snatch
5 Strict Pull-Ups
5 Strict Dips
Dumbbell: 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Optional Accessories (Checkmark)
For Quality:
12:00 EMOM:
Minute 1 – 10-12 Dumbbell Bench Press
Minute 2 – 6/6 Single Arm Kettlebell/Dumbbell Row, Heavy