WOD – Tue, Jan 21
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
🫖 ♟️ Tea / Coffee & Board / Card Games:
- Sunday 1pm
- At CFER Gym
CrossFit East River – WOD
“I Stand Alone” (AMRAP – Rounds and Reps)
For Reps:
15:00 AMRAP
6 Ground to Overhead
9 Chest to Bar
9 Box Jumps (Step Down)
Box: 24in/20in
Barbell: 115/75lbs (52/34kg)
*Note that ground to overhead means you may clean and jerk or power snatch as you see fit today.
Score: Rounds & Reps
—
Goal : 7-11 Rounds
Stimulus: High Intensity Triplet / Transitions and Interference
RPE : 9/10
Primary Objective: Build Intensity Throughout
Secondary Objective : Learn how to use the Box Jumps As ‘Recovery’
[I Stand Alone: Levels] (AMRAP – Rounds and Reps)
Level 2:
For Reps:
15:00 AMRAP
6 Ground to Overhead
9 Pull-Ups
9 Box Jumps (Step Down)
Box: 24in/20in
Barbell: 95/65lb, 43/30kg
—
Level 1:
For Reps:
15:00 AMRAP
6 Hang Power Clean and Push Jerk
9 Ring Rows
12 Alternating Box Step-Ups
Box: 24in/20in
Barbell: 45/35lb, 20/15kg
—-
Competitor / Rx+:
As prescribed
Score = Total Reps Completed
Kettlebell Load: 70/53lb, 32/25kg
Shuttle Run = 25ft /7.5 Out and Back
—-
Masters 55+:
For Reps:
15:00 AMRAP
6 Ground to Overhead
9 Pull-Ups
9 Box Jumps (Step Down)
Box: 24in/20in
Barbell: 75/55lb, 34/25kg
—
Big Class:
As prescribed
—
Travel / Hotel Gym:
For Reps:
15:00 AMRAP
6 Dual Dumbbell Ground to Overhead
9 Pull-Ups
9 Bench Jumps
Box: 24in/20in
Dumbbells: 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 (No Measure)
For Quality:
5 Rounds
:30-:45 second Weighted Wall Sit
Rest 30 seconds
12 Seated Good Mornings
Rest 45-60 seconds