WOD – Mon, Jan 20
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
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
Monday: Strength/Weightlifting: Overhead Squat 3-3-3-3
Toe to Bar + Row + Overhead Squat + Burpee
Tuesday: Chest to Bar Tips
#TEAMPRVN TUESDAY: 15:00 AMRAP: Triplet of Ground to Overhead + Chest to Bar Pull-Ups + Box Jumps
Wednesday:
Triplet: Dumbbell Bench Press + Air Squat + Run, Run + Wall Walk + Double Unders
Thursday:
Weightlifting: Power Clean 4 x 3.3 TnG Reps
Couplet: Bar Facing Burpees + Deadlifts
Friday:
Skill Focus: Barbell Cycling : Thrusters
Row + Thrusters
Saturday:
3 Person Team Triplet: Run + Abmat Sit-Ups + Alternating Dumbbell Snatch
Sunday:
Strength EMOM: Bench Press + Bent Over Barbell Row
Metcon: 3 Sets x 2:00 on / 1:00 off Devils Press + Strict Pull-Ups
Accessory Work: Core Finisher
CrossFit East River – WOD
Overhead Squat (Every 2:00 x 4 Sets
3 Reps @ 75%+
% of Overhead Squat
)
“Voodoo Magic” (4 Rounds for time)
For Time:
Every 4:00 x 4 Sets
12 Toe to Bar
12/9 Calorie Row
12 Overhead Squats
12 Burpee Over Bar
Barbell: 95/65lbs (43/30kg)
—
Goal: 3:00-3:30/set
Score = Sum Total Interval Time
Stimulus: Midline Stamina and Endurance
RPE : 8/10
Primary Objective: Aggressive Machine Paces
Secondary Objective: Unbroken Overhead Squats, Toe to Bar in 2 sets or less.
This workout combines gymnastics, rowing, weightlifting, and burpees in a challenging interval format. Athletes will complete each set for time, resting for the remainder of the 4-minute window before starting the next round. The goal is to maintain consistent pacing across all four sets while minimizing transitions and fatigue buildup.
Strategy:
Work to keep the Toes to Bar in 2 sets or less before moving to an aggressive pace on the Rower before circling back around to an unbroken set of 12 Overhead Squats and then finishing off with another aggressive burpee pace.
Avoid over-pacing the first round, while at the same time remaining consistent and even increasing pace on the final round.
[Voodoo Magic: Levels] (4 Rounds for time)
Level 2:
For Time:
Every 4:00 x 4 Sets
12 Alternating Toe to to Bar
10/9 Calorie Row
12 Overhead Squats
10 Burpee over bar
Barbell: 75/55lb, 34/25kg
—
Level 1:
For Time:
Every 4:00 x 4 Sets
12 Kipping Knee Raises
8/6 Calorie Row
12 Goblet Squat
8 Burpee over bar
Kettlebell: 44/26lb, 20/12kg
—
Competitor / Rx+:
For Time:
Every 4:00 x 4 Sets
16 Toe to Bar
12/9 Calorie Row
16 Overhead Squats
16 burpee over bar
Barbell: 95/65lbs (43/30kg)
—
Big Class Option:
For Time:
Start Athletes on a 2:00 delay to allow for better class management and
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (No Measure)
For Quality:
5 Rounds:
:45 Superman Hold
:45 Hollow Hold
:30 Rest
The goal here is quality, basic positions for our gymnastics movements. Modify as needed so that every hold is unbroken