1-21-26 SoulShine Crossfit Daily WOD

Jan 20
1 min read

🟥 Interval Repeat

Workout Definition

8 Sets

30 Seconds Max Calorie SkiErg
Rest 1:30

Intention: Pure anaerobic power. Max effort every interval.

Logistics/Subs: If SkiErgs are limited, use BikeErg or Rower.

Can run multiple heats easily (P1 works, P2 rests).📌 Rx for Age GroupsAll Groups: As written.

General Warm-Up (7:00)

Workout Definition

Purpose: Shoulder opening and pressing.

2:00 machine - 10 sec hard then 10 sec easy repeat

Swim + Slam Balls

KB Complex - squats/atg/horse/swings

10 Pass-Throughs

Planks

glut/ham rollers + Monkey feet

Coach Focus: Vertical torso.

Specific Warm-Up / Prep (8:00) — Jerk Drill footwork.

🟩 Jerk Primer @ 45% Split Jerk 1RM

Workout Definition

3 Sets

2 Push Jerks + 2 Split Jerks @ 45% Split Jerk 1RM

Intention: Speed and precision. Look For: Landing with straight legs in the split.

Split Jerk 5x3

Workout Definition

Split Jerk for load:

#1: 3 reps

#2: 3 reps

#3: 3 reps

#4: 3 reps

#5: 3 reps

Comments

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