CrossFit/ Jan 5-10th

Monday Jan 5th, 2026

Happy 32nd Birthday Hunter

Ready to go Hunting!

Warm-Up

Nerf Gun Shot to Target Run Relay (shoot a box)

Strength | 10min EMOM

2 Hang Power Cleans (building)

For Time:

32 Hang Power Snatch 95/65

32 Push Press 95/65

32 Hang Power Clean 95/65

32 Lunges with Barbell on Back 95/65

32 Front Squats 95/65

*Barbell Down 5 Burpees before you can pick the bar up

Score For Time

---

Tuesday Jan 6th, 2026

12 Mins to get as far As Possible

1 100M Run

2 Wall Walks

3 DB Lunges (each leg) 50/35

4 DB Thrusters 50/35

5 Pull-Ups

6 DB Power Clean 50/35

7 DB Alternating Snatch

8 Toes to Bar

9 Wall Balls 30/20

10 Cal Assault Bike

Rest 4 Mins

12 Mins to get as Far as Possible (Reverse Order)

10 Cal Assault Bike

9 Wall Balls

8 Toes to Bar

7 DB Alternating Snatch 50/35

6 DB Power Cleans 50/35

5 Pull-Ups

4 DB Thrusters 50/35

3 DB Lunges (each leg)

2 Wall Walks 30/20

1 100M Run

Its like the 12 days of Christmas Song. Workout goes 1/ 2,1/ 3,2,1/ 4,3,2,1 / 5,4,3,2,1 and so on

on the second 12 mins you do it in reverse order 10/ 9,10/ 8,9,10/ 7,8,9,10/ 6,7,8,9,10/ and so on.....

Score: Rounds & Reps

---

Wednesday Jan 7th, 2026

Weighted Plank Warm-Up (Equipment Plate)

1.) Forearm Weighted Plank

1 Min Work 1 Min Rest

2.) Weighted Plank Shoulder Taps

1 Min Work 1 Min Rest

3.) Weighted Plank Elbow Elbow Hand Hand

1 Min Work 1 Min Rest

10 Mins Build Up to a Heavy Cluster

Squat Clean + Thrusters

15 Min EMOM

-3 Power Clean

-3 Front Squats

-3 Push-Jerks 135/95

*Rest for the remainder of the minute

Score: Load

Core Finisher

Bigger Class Ring of Fire/Smaller Class 50 Med ball Sit Ups Toss to Wall

---

Thursday Jan 8th, 2026

Pyramid Interval Row (20 Mins to Compete)

For Time:

250M Row

500M Row

750M Row

500M Row

250M Row

*Rest after each row. Go as hard as you can. Write down times

Tabata Something Else

Four Tabata's in 16 Mins

Tabata Pull-Ups

Tabata Push-Ups

Tabata Sit-Ups

Tabata Air Squats

Score is the total reps performed in all of the intervals

---

Friday Jan 9th, 2026

Skill

Ring Muscle Ups

Strength

3X30 Reverse Grip Bent Over Row

18 Min AMRAP

400M Run

5 Deadlifts 225/155

5 Ring Muscle Ups or 5 Ring Dips

---

Saturday Jan 10th, 2026

Superset: 6 Rounds

8 Bench Press (Moderate Weight)

12/10 Cal Bike

Score: Load

4 Rounds

500M Row

25 Double Unders

25 DB Chest Press 50/35

"Abs" in the remaining time

Round 1.) 50 Medball Sit-Ups

Round 2.) 50 Dragon Flys

Round 3.) 50 Medball Russian Twist

Round 4.) 50 V-Ups