WOD – Fri, Jan 24
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
Barbell Specific Primer (No Measure)
Build Loads and Focus on Barbell Cycling and Technique.
Perform 3 sets of 3-5 thrusters, gradually increasing weight to the starting load to around the load we will be using on the 4th or 5th bars.
The big focus here will be shifting the technique from more fast and cyclical thrusters to the heavier thrusters later on. The focus here will be on changing patterns to allow for a more concerted effort as the weights progress and become a little more grindy
“Bulletproof” (AMRAP – Rounds and Reps)
For Reps:
16:00 AMRAP
24/19 Calorie Row
15 Thrusters
*After each set of thrusters, the athlete will add weight. One bar, change your own weight.
Barbells:
Men (lbs) – 75-95-115-135-155-185lb….
Men (kgs) – 34-43-52-61-70-84kg..
Women (lbs) – 55-65-75-95-105-125lb…
Women (kgs) – 25-30-34-43-48-57kg..
After the 6th bar the weights remain if you get there!
Score: Rounds & Reps
Goal: Complete 4+ Rounds
RPE : 8/10
Primary Objective: Game Plan and Pace to get to and or through the heavier bars
Secondary Objective : Steady Row Pacing
[Bulletproof: Levels] (AMRAP – Rounds and Reps)
Level 2:
For Reps:
16:00 AMRAP
20/16 Calorie Row
15 Thrusters
*After each set of thrusters, the athlete will add weight. One bar, change your own weight.
Barbells:
Men (lbs) – 75-95-115-135lb…
Men (kgs) – 34-43-52-61kg
Women (lbs) – 55-65-75-95..
Women (kgs) – 25-30-34-43..
Barbells stay the same load from round 4 on..
—
Level 1:
For Reps:
16:00 AMRAP
20/16 Calorie Row
15 Thrusters
Barbell: 45/35lb, 20/15kg
—
Competitor / Rx+ :
Barbells:
Men (lbs) – 95-115-135-155-175-195-215lbs
Men (kgs) – 43-52-61-70-80-90-95kg
Women (lbs) – 65-75-95-105-115-125-135lbs
Women (kgs) – 29.5-35-43-48-52-56-61kg
—-
Masters 55+:
For Reps:
16:00 AMRAP
20/16 Calorie Row
15 Thrusters
*After each set of thrusters, the athlete will add weight. One bar, change your own weight.
Barbells:
Men (lbs) – 65- 75-95-115..
Men (kgs) – 30-34-43-52-61kg
Women (lbs) – 45-55-65-75-95..
Women (kgs) – 20-25-30-34-43..
Barbells stay the same load from round 4 on..
—
Big Class:
18:00 EMOM
Minute 1: 15/12 Calorie Row
Minute 2: *Thrusters
Minute 3: Rest
Thrusters
Set 1: 18 Thrusters 75/55lb, 34/25kg
Set 2: 15 Thrusters 95/65lb, 43/30kg
Set 3: 12 Thrusters 115/75lb, 52/34kg
Set 4: 9 Thrusters 135/95lb, 61/43kg
Set 5: 6 Thrusters 155/105lb, 70/48kg
Set 6: Max Thrusters at 185/125lb, 84/57kg
—
Limited Equipment
For Reps:
16:00 AMRAP
1:00 Cardio of Choice
15 Dumbbell Thrusters 50/35lb, 22.5/15kg
5p Pump Sesh: Chest / Back / Shoulders (No Measure)
Chest: E3MOM x 4
a) Incline barbell
b) Incline DB fly
c) *MAX pushups
Back: E3MOM x 4
a) Pull-ups (banded, reg, or weighted)
b) BB Bent over rows
Shoulders: E3MOM x 4
a) DB Shoulder press
b) DB lat raise
c) DB High pulls
Aim for 8-12 reps of each.
Bodybuilding Finisher (No Measure)
5 Rounds
:30 Ring Curls
:30 Ring Skull Crusher
Rest as needed b/t exercises and sets
Mobility
PRVN Recovery #1
1:00/1:00 Couch Stretch
1:00/1:00 Wall Figure 4 Stretc h
1:00/1:00 Scorpion Stretch
1:00/1:00 Pigeon Stretch