1-10-26 Daily Crossfit WOD

herbstmetalart
5 days ago
1 min read

🟥 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

Comments

1-15-26 Daily SoulShine Workout

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herbstmetalart