WOD – Sat, Jan 25
Announcements
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
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
🫖 ♟️ Tea / Coffee & Board / Card Games:
- Sunday 1pm
- At CFER Gym
✨ PUSH-UP JANUARY CHALLENGE – FINAL WEEK!!
Rx: 2500. // S: 1500
https://docs.google.com/spreadsheets/d/1eDpxlWdPKYHbth5cTg9CV9oV9qWyw__56aC5n7163FU/edit?usp=sharing
CrossFit East River – WOD
“Keep Away” (Time)
Waterfall Teams of 3
5 Rounds for Time
400m Run – 500/400m Row
30 Abmat Sit-Ups
20 Alternating Dumbbell Snatch
Dumbbell Load: 50/35lb, 22.5/15kg
—
Time Domain:
18:00-25:00 / Per Partner
25:00-32:00 Total Running Time
Cap : 35:00
Stimulus : Muscular Stamina and Midline Endurance
RPE : 7/10
Primary Objective : Each athlete to complete each round in 4:15 or less
Secondary Objective : Consistent paces on the run and maintain sets of 10+ on the Dumbbell Snatch
[Keep Away: Levels] (Time)
Level 2:
Dumbbell: 35/25lb, 15/12kg
—
Level 1:
Waterfall Teams of 3
5 Rounds for Time
300m Run – 375/300m row
24 Abmat Sit-Ups
16 Alternating Hang Dumbbell Snatch
Dumbbell Load: 30/20lb, 14/9kg
—
Competitor / Rx+ :
Waterfall Teams of 3 or for Individual Completion
5 Rounds for Time
400m Run
30 GHD Sit-Ups
20 Alternating Dumbbell Snatch
Dumbbell Load: 70/50lb, 32/22.5kg
—
Masters 55+:
Dumbbell Load: 30/20lb, 14/9kg
—
Big Class:
As prescribed
Limited Equipment: Solo
As prescribed, Performed as an Individual
Mobility
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Optional Accessories (No Measure)
5 Sets: For Quality
8/8 Banded Paloff w/ Rotation
3/3 Single Leg Box Jumps
Use a height for the single leg box jumps that is somewhat challenging, but mostly allows you to focus on confidence and explosiveness here.