1-12-26 Crossfit Daily WOD

🟨 Deload Kindling

Workout Definition

AMRAP 12 Minutes

• 12 Box Jump Overs 24/20"

• 15/12 Cal Echo

• 9 CTB Pull Ups

Intention: Aerobic flow. Just moving. No redlining. Look For: Rebounding box jumps (discourage this today; step down to keep HR low).

Logistics/Subs: If large class, stagger start on the run.

📌 Rx for Age Groups

50–54: As written

55–59: 10 BJ; 200m Run; 6 CTB

60–64: 10 Step-Overs; 200m Run; 6 Pull-Ups

65+: 10 Step-Overs; 200m Run; 6 Ring Rows

General Warm-Up (6:00)

Workout Definition

Purpose: Hip mobility and Snatch technical dial-in.

Tabata Warm up

Plank

Hip- Band work

KB- complex

Arm circle complex

10 PVC Pass-Throughs

10 Overhead Squats (PVC)

5 Snatch Balances (PVC)

Coach Focus: Smooth receiving position.

Specific Warm-Up / Prep (10:00) — Snatch

Remove the weight, focus on speed.

🟩 Snatch Primer

Workout Definition

3 Sets

3 Muscle Snatch + 3 OHS Empty Bar

Intention: Prime the turnover and overhead stability without fatigue.

Look For: Pressing out the arms in the OHS (cue active shoulders).

📌 Rx for Age GroupsAll Groups: As written.

Squat Snatch 5x2

Workout Definition

Squat Snatch for load:

#1: 2 reps

#2: 2 reps

#3: 2 reps

#4: 2 reps

#5: 2 reps

1-10-26 Daily Crossfit WOD

🟥 Open 20.1

Workout Definition

10 Rounds for Time

8 Ground-to-Overhead (95/65)

10 Bar Facing Burpees

(Time Cap: 15 mins)

Intention: The pacing trap. 10 rounds is a lot. Don't fly out too hot.

Cues: Efficient barbell cycling, consistent burpee pace.

Large-Class Strategy: Heats likely needed.

📌 Rx for Age Groups

50–54: As written

55–59: 75/55 lbs

60–64: 65/45 lbs; Step-Overs allowed

65+: 45/35 lbs; Step-Overs allowed

General Warm-Up (5:00)

Workout Definition

Purpose: Hips, knees, and ankles.

Tabata

ATG Squats

Horse / Duck / Kosack's / Windmill

Plank / Hip bands

Coach Focus: Depth and knee tracking.

Specific Warm-Up / Prep (10:00) — SquatAnkle mobility and CNS prime.

🟩 Squat Primer

Workout Definition

3 Sets

20m Duck Walk

10 Tibialis Raises

5 Vertical Jumps

Intention: Open up the ankles and wake up fast-twitch fibers.

Cues: Hips low in duck walk, soft landing on jumps.

📌 Rx for Age GroupsAll Groups: As written.

Back Squat 1x3

Workout Definition

Back Squat for load:

#1: 3 reps

#2: 3 reps

#3: 3 reps

**build to heavy sets

1-9-26 Crossfit Daily WOD

🟧 Repeatability

Workout Definition

"Repeatability"

3 SetsFor Time (including rest between sets)

500m Row

15 Burpees Over Rower

Rest 1:1

Intention: Anaerobic threshold. Can you match your first round time in the third round? Cues: Hard on the row, steady rhythm on burpees.

📌 Rx for Age Groups

50–54: As written

55–59: As written

60–64: Step-overs allowed

65+: Step-overs allowed; 400m Row

General Warm-Up (6:00)

Workout Definition

Purpose: Front rack prep and explosive extension.

2:00 Bike

10 Front Squats (PVC)

10 Clean Pulls (PVC)

5 Tall Cleans

ATG Squats

Horse / Duck / Kosack's / Windmill

Plank

Coach Focus: Fast elbows.

Specific Warm-Up / Prep (8:00) — Clean & Jerk

Drill the full complex.

🟩 Clean & Jerk Primer

Workout Definition

3 Sets

1 Clean Pull + 1 Power Clean + 1 Split Jerk@ 60% of 1RM Clean & Jerk

Intention: Priming the nervous system for heavy singles.

Cues: Extension before pulling under.

📌 Rx for Age GroupsAll Groups: As written.

Clean & Jerk 1x1

Workout Definition

Clean & Jerk for load

:#1: 1 rep