Week of January 26th - January 31st, 2026
Monday
QOTD:
What aspect of CrossFit have you improved the most at since starting?
Metcon
AMRAP for 10:00 of:
14/11 Machine Calories
50’ Single Arm Dumbbell Overhead Walking Lunge (70/50)
Strength
Every 1:00 for 6 Rounds of:
3 Front Squats @ 75% or RPE 8
Accessory/Extra
Dead Bugs
2 x 16
Tuesday
QOTD:
What CrossFit movement are you good at but don’t like doing?
Strength
Every 1:00 for 8 Rounds of:
5 Jump Squats + 1 Power Snatch + 1 Overhead Squat @ 70-80% of 1 RM Snatch
Metcon
For Total Rounds + Reps
4 Rounds of AMRAP for 3:00 of:
2 Bar Muscle-ups
8 Power Snatches (75/55)
10 AbMat Sit-ups
1:00 Rest
*Pick Up AMRAP Where Left Off Each Time
Accessory/Extra
Plate Around the Worlds
3 x 10
Wednesday
QOTD:
What CrossFit skill clicked way faster than you expected?
Strength
Back Squats
1 x 4 @ 70%
1 x 3 @ 73%
1 x 3 @ 78%
1 x 4 @ 73%
1 x 3 @ 78%
1 x 3 @ 83%
Metcon
5 Rounds For Time of:
18 Kettlebell Swings (70/53)
18 Box Jumps (24”/20”)
CAP: 12:00
Accessory/Extra
5 Rounds of:
Max Unbroken Set of Strict Pull-ups
Rest 2:00 Between Sets
Thursday
QOTD:
What used to scare you about CrossFit but doesn’t anymore?
Metcon
5 Rounds, Each Rounds For Time* of:
1000m Run
1:00 Rest
*To be Performed at RPE 6-7
Strength
3 Rounds of:
1:00 Max Distance Mixed Grip Carry (53 + 50/35 + 35)
1:00 Rest
Accessory/Extra
3 Rounds For Quality of:
20 Banded Good Mornings
5 L / 5 R Assisted Hip Airplanes
Friday
QOTD:
What movement do you complain about the most? (Have the class try and guess for each person)
Metcon
The “Lou” Workout
44 Rounds For Time with a Partner of:
4 Wall Balls (20/14)
4 Pull-ups
4 Burpees
4 Dumbbell Snatches (50/35)
Accessory/Extra
3 Rounds For Quality of:
5 Reverse Snow Angels
15 Band Pull Aparts
Saturday
Closed to host a PT course. Have a great weekend!
