WOD – Thu, Jan 23
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
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
Power Clean (Every 3:00 x 4 Sets @ 75-85%
3.3 TnG Power Cleans
*Rest 30 seconds b/t Triples
% is Based on 1RM Power Clean)
Note that this designates sets of 6 reps done in touch and go Triples. The goal is to start at 75% and if you are feeling good increase the loading to 85% on the final set of 3.3
“Under Your Scars” (Time)
For Time:
4 Sets:
9 Bar Facing Burpees
6 Deadlifts
6 Bar Facing Burpees
6 Deadlifts
-rest 1:00 b/t sets-
Barbell: 225/155lb, 102/70kg
—
Score = Total Time
Goal: 11:00-15:00 minutes
Time Cap: 15:00
Primary Objective : Complete each set in under 2:00 minutes
Secondary Objective: Consistent sets with last set being your best set
[Under Your Scars: Levels] (Time)
Level 2:
Barbell: 185/125lb, 84/57kg
—
Level 1:
For Time:
4 Sets:
6 Lateral Burpees
6 Deadlifts
6 Lateral Burpees
6 Deadlifts
-rest 1:00 b/t sets-
Barbell: 60% of 1RM
—
Competitor / Rx+:
For Time:
4 Sets:
12 Bar Facing Burpees
6 Deadlifts
6 Bar Facing Burpees
6 Deadlifts
-rest 1:00 b/t sets-
Barbell: 275/185lb, 125/84kg
—
Masters 55+:
Barbell: 155/105lb, 70/48kg
—
Big Class:
For Time:
4 Sets:
12 Lateral Burpees
6 Deadlifts
6 Lateral Burpees
6 Deadlifts
-rest 1:00 b/t sets-
Barbell: 225/155lb, 102/70kg
—
Travel / Hotel Gym:
For Time:
4 Sets:
9 Burpees over Dumbbells
6 Dual Dumbbell Deadlifts
6 Burpees over Dumbbells
6 Dual Dumbbell Deadlifts
-rest 1:00 b/t sets-
Mobility
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Optional Accessories (No Measure)
For Quality:
12:00 EMOM
Minute 1 – :45 Dead Hang
Minute 2 – 5/5 Single Leg Landmine Deadlift