1-8-26 daily workout

🟧 5k Row Test

Workout Definition

5000m Row(Pacing test)

Logistics: 1/2 the class does 5k Row other half does Reinforcement.

Then Switch.

Intention: Aerobic capacity test. A mental grind.

Pacing: Start conservative, hold steady, sprint the last 500m.

📌 Rx for Age GroupsAll Groups: As written.

General Warm-Up (5:00)

Workout Definition

Purpose: General blood flow.

3:00 Easy Row

10 Arm Circles

10 Air Squats

Coach Focus: Relaxed rowing stroke.

• work on fundamentals of rowing - leg drive first

🟩 Reinforcement Shoulder/Core

Workout Definition

3 Rounds

4/4 Turkish Get-Ups (Alternating - 53/35 lbs)

30s Side Plank

15 Rear Delt DB Flyes

Intention: Stability and control. Do not rush the TGUs. Cues:

Eyes on the bell (TGU),

hips high (Plank).

📌 Rx for Age Groups50–54: As written55–59: 35/26 lbs60–64: 26/15 lbs65+: 15/10 lbs or Shoe Balance TGU

1-7-26 CrossFit Daily WOD

rx

For time:

15-12-9-6-3

Back squats (125/185 lb)

5-4-3-2-1

Rope climbs (15/15 ft)–

intermediate

For time:

15-12-9-6-3

Back squats (95/135 lb)

2-2-1-1-1

Rope climbs (15/15 ft)

beginner

For time:

15-12-9-6-3

Back squats (45/65 lb)

5-4-3-2-1

Supine pull-to-stands

Use racks for the back squats if you are able.

• 10-13 minutes generally intended stimulus

General Warmup

• Tabata

• Plank complex + side + crab

• Kosack + Horse

• KB complex

• Rig - shoulder activation / ring row holds / static pu hold

• Duck Walk

🟩 Jerk Primer

Workout Definition

3 Sets

4 Jerk Balances @ 35% of Split Jerk 1RM

Intention: Foot speed and stability under the bar.

Cues: Step the front foot out, punch the back knee down.

📌 Rx for Age Groups

Split Jerk for Load

-work up to a heavy 1 rep

Bench Press 1x3

Workout Definition

Bench Press for load:

#1: 3 reps

• Build up to a heavy 3 rep set

1-6-26 Crossfit Daily WOD

🟧 15's

Workout Definition

5 Rounds

• 15 TTB

• 15 Slam Balls

• 15 Sand Bag Squats

Intention: Grind :)

General Warm-Up (6:00)

Workout Definition

Purpose: Prime the hinge and wake up the CNS.

Tabata

Plank hold + Crab

Duck Walk + Windmill

10 Good Mornings

10 Broad Jumps (or weighted glute bridges)

10 KB Swings

Coach Focus: Explosive hip extension.

Specific Warm-Up / Prep (8:00) — Deadlift

Activate the posterior chain.

🟩 Deadlift Primer

Workout Definition

3 Sets

5 Broad Jumps

10 Kettlebell Swings (Russian - 53/35)

Intention: Potentiation. Using explosive jumps to prime the heavy pull.

Cues: Land soft on jumps, snap hips on swings.

📌 Rx for Age Groups65+: Sub Box Jumps or Weighted Glute Bridges for Broad Jumps.

Deadlift 1x3

Workout Definition

Deadlift for load:

#1: 3 reps