CrossFit / Jan 2-3 / Happy New Year!

"These two workouts are the reset.

Next week we officially start our 2026

CrossFit (strength & conditioning) program."

FRIDAY | LONG ENGINE RESET

Warm-Up

3 min easy Row or Bike

2 Rounds of:

10 Air Squats

10 Push-Ups

20 Mountain Climbers

WOD | For Time (35 min cap)

1,200 Meter Row

800 Meter Run

60 Kettlebell Swings (70/53)

800 Meter Run

50 Goblet Squats (70/53)

400 Meter Run

40 Sit-Ups

400 Meter Run

Intent: Long, steady, uncomfortable. This is aerobic suffering, not a sprint.

Cool Down

1:00 Couch Stretch/leg

1:00 Childs Pose

SATURDAY | PARTNER GRINDER

Warm-Up

400m Partner Jog

Dynamic Movement (Coach Led)

Partner Strength | 3 Sets

3 Deadlifts (for quality)

Partner WOD | For Time

1,600 Meter Run (togather)

150 Wall Balls (20/14)

120 Calorie Row

90 Deadlifs (135/85)

60 Burpees

(Split reps as needed. One works, one rests.)

Intent: Long, grind, quality movement.

Cash-Out & Cool Down | 2 Rounds

:45 Plank Hold

:45 Childs Pose