1-12-26 Crossfit Daily WOD

herbstmetalart
4 days ago
1 min read

🟨 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

Comments

1-15-26 Daily SoulShine Workout

🟨 Deload Gymnastics Endurance Workout Definition EMOM 12 Minutes Min 1: 3/2 Ring Muscle Ups Min 2: 12/10 Cal Ski Erg Min 3: 5/4 Bar Muscle Ups Intention : Skill practice under low fatigue. Not a max effort day . Look For: Breaking the midline (arching too much) on muscle ups. Logistics/Subs: Sub 3 C2B + 3 Dips for RMU/BMU if needed. 📌 Rx for Age Groups 50–54: 2 RMU / 3 BMU 55–59: C2B / Pull-Ups 60–64: Pull-Ups / Ring Rows 65+: Ring Rows / Box Push-Ups General Warm-Up (5:

herbstmetalart

1-14-26 Daily Crossfit WOD

🟧 Chris' Day Workout Definition EMOM 12 Minutes 5 Bar Facing Burpees + 5 Thrusters (75/55) This one is for you Chris. We're sending lots of LOVE your way for surgery tomorrow. Intention: Short burst of intensity, plenty of rest within the minute. Look For: Squat depth on thrusters. Logistics/Subs: If crowded, partner up and share bars (P1 works even min, P2 works odd min - modify workout to 20 mins total or run two heats).📌 Rx for Age Groups50–54: As written55–59: 65/45 lb

herbstmetalart

1-13-26 Daily Crossfit WOD

🟨 Deload "Consistency" Workout Definition AMRAP 25 Minutes 500/400m Row 50' Walking Lunges (53/35s) 500/400 Ski Erg 7 Sand bag cleans 100/75 #Intention: Zone 3 grunt work. Long duration, med intensity. 📌 Rx for Age Groups50–54: As written55–59: 35/26s Carry; SB 70/50#60–64: 26/15s Carry; SB 50/30#65+: Light Carry; Slam Ball Carry

herbstmetalart