General Warm Up (5-12)
3 rounds:
Bike 1:00 (:20 easy, :10 hard)
10 Straight Leg Situp
20 Mountain Climber
Specific Warm Up (12-30)
Lunge:
10 Alternate Step Back Lunge
6 Alternate Jump Lunge
V-up:
5 Tuck Up (knees to chest)
10 Alternating Single Leg V up
5 V-up
DB C/J:
5 Deadlift (each side)
5 Hang High Pull (each side)
5 Hang Clean (each side)
5 Press (each side)
5 Push Press (each side)
5 Hang Clean and Jerk (each side, can do some pausing in catch to focus on a smooth transition from the clean into the jerk when they do it full speed)
T2b:
:10 Active Hang + 10 Scap Pullups + :10 Active Hang
5 Kips, stop, 5 Kips (show body control)
5 Big Kips (2″ hitch, become weightless)
5 Knees above hips
5 Toes to Bar (or option)
RXConditioning (32-50)
A: Toes to bar capacity
50 reps for time (4:00 Time cap)
*Score your time. Put 4:00 and add the total number of reps you completed if you don’t finish
Intermediate: Part A: If you can do Toes to bar, you should do as many RX’d as possible in part A.
Baseline: Part A: Hanging leg raise or Leg lift to rig or KB.
RXConditioning (32-50)
B: AMRAP 12
12 Alt. Hang DB Clean and Jerk (50/35lb.)
12 V-Up
12 Alternating Lunge jumps
Intermediate: Part B: 35/20lb., Alternating step back lunge
Baseline: Part B: 15/10lb., Alt. V Up, step back lunge with support (holding rig or band)
(50-60)
:30 pec stretch each arm (rig)
1:00 KB Lat Smash (each side)
1:00 Reverse table stretch
(0-5)
Today we start our first full week of 2026. Our training goal is to build a GPP that allows our community to grow in strength, skills and general capacity. You’ll notice an increase in demand on work capacity overall as we near the CrossFit Open in late February 2026. The goal is to balance progress, challenge, recovery, fun and variance of layout so even those not as consistent as others receive the same increases in fitness.
Today we have a 2 part emphasis, one being on gymnastics density work with our toes to bar AMRAP/for time. Then we dive into a 12 minute AMRAP that challenges the total body but doesn’t create any clear sticking points.