CrossFit/ Jan 19th-24th
- Coach Ivan
- Jan 18
- 3 min read
Updated: Jan 23
Martin Luther King Jr. Regular Schedule
Saturday Jan 24th 7:30am-8:30am Coach Mike. One Class this Saturday. Coach Ivan will be out of town. The gym will be closing at 8:30am. Sorry for the inconvience. If you are able to please sign up the Community Workout located in San Jose. Coach Ivan is planning on being there and is staying for the Affilate Summit
Saturday Jan 24th Community Workout at SAP Center 1:00pm-3:00pm The Registration is free and all attendess receive a swag bag. You must register to attend. There are still spots available. Sign up with this link. https://crossfit.swoogo.com/communityatSAP
CrossFit Open Registration is Now. Sign up and pick CrossFit ATI as your affilate. Feb 26th-March 16th. 3 Workouts. Friday Night Lights. All levels https://games.crossfit.com
*We will be doing a version of the CrossFit Open in the CrossFit Kids Class
If you have a birthday in January please remind one of the coaches so I can program a Birthday WOD for you! Sorry if we missed your birthday!
Monday Jan 19th, 2026 Martin Luther King Jr. Day
(Regular Schedule)
For Time
15 Turkish Get-Ups (alternating) (53/35)
Then, 1 Round of:
19 Pike Push-Ups (24/20 in box)
29 Burpees
Then 2 Rounds of:
19 Kettlebell Swings (53/35)
55 Hollow Rocks
Then, 1 Round of:
19 Goblet Squats (53/35)
63 Mountain Climbers
Then, 2 Rounds of:
19 Kettlebell Swings (53/35)
86 Air Squats
Finally, 3 Rounds of:
35 Sumo Deadlift High-Pulls (53/35)
39 Lying Toe Touches (alternating)
Perform the entire workout with a single kettlebell for use in each weighted movement (kettle bell swings, goblet squats, mountain climbers, sumo deadlift high-pulls).
Score For Time
Tuesday Jan 20th 2026
Strength
Back Rack Alternating Reverse Lunges (From the Rack)
4 Sets
6 Reps per leg 50-65%
---RX---
For Time
15 box jumps (30 in)
400 m run
20 box jumps (24 in)
400 m run
25 box jumps (20 in)
400 m run
---Intermediate---
For Time
15 box jumps (24 in)
400 m run
20 box jumps (24 in)
400 m run
25 box jumps (20 in)
400 m run
---Scaled---
10 box step ups (20 in)
250 m run
15 box step ups (20 in)
250 m run
20 box step ups (20 in)
250 m run
Wednesday Jan 21, 2026
Dumbbell Chipper (Down and Back Up)
100 Russian Twists (5lb plate or 5lb DB)
80 Dumbbell Hip Thrusters 35/25 (1 sec pause)
60 Dumbbell Push Press 30/20
50 Dumbbell Hang Cleans 30/20
40 Dumbbell Renegade Rows 25/15 (No Push Up)
30 Dumbbell Hang Snatch 25/15
20 Devil's Press 25/15
10 Dumbbell Thrusters 35/25
20 Devil's Press
30 Dumbbell Hang Snatch
40 Dumbbell Renegade Rows (No Push Up)
50 Dumbbell Hang Cleans
60 Dumbbell Push Press
80 Dumbbell Hip Thrusters
100 Russian Twists (5lb plate or 5lb DB)
RX 50/35 Russian Twist 15/10
Score For Time
Thursday Jan 22, 2026
SKILL
Toes To Bar
Chest to Bar Pull-Ups
Pull-Ups
Double Unders
WOD
5 MIN AMRAP
20 Double Unders
10 Pull-Ups
10/8 Cal Row
Rest 2 Mins
5 MIN AMRAP
30 Double Unders
8 Chest to Bar Pull-Ups
10/8 Cal Bike
Rest 2 Mins
5 MIN AMRAP
40 Double Unders
5 Bar Muscle Ups
10 V-Ups or Toes to Bar
Score: Total Rounds and Reps per AMRAP
Friday Jan 23, 2026
Strength
5X5 Back Squat 65%-70% 1 RM
Rest 2-3 Mins
Every 4 Min X 6 Rounds
20 Abmat Sit Ups
10 Deadlifts 225/155
10 Burpees Over Bar
rest for the remainder of the time
Score: Slowest Round
Saturday Jan 24th, 2026 (One Class 7:30am-8:30am Coach Mike)
Gym will be Open from 7:30am-8:30am
*Coach Ivan is out of town. Classes will resume to normal schedule Monday Jan 26th. Sorry for the inconvience. If you are able to sign up for the CrossFit Community Workout at SAP Center 1pm-3pm on Saturday Jan 24th https://crossfit.swoogo.com/communityatSAP
Happy Belated Birthday Coach Mike 1/8 Jan Birthday Month!!!
Strength
Build up to the weight that you want to use for the Sled and Bench Press
For Time
800 M Run (1 Lap around the Block)
50 Feet Sled
30 Bench Press 115/75
600M Run (Traffic Light and Back towards Poppy Bank + Forward Motion and Back)
50 Feet Sled
20 Bench Press 135/95
400M Run (Poppy Bank)
50 Feet Sled
10 Bench Press 155/105
Score For Time
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