Full Program January 12 to 18

Monday 1.12

Name game: What’s your favorite obscure TV show?

Warm up: for 5 minutes, rounds of 3 shuttle runs, 5/side band external rotations, 5 scap pull-ups, 5 rolling v-sits

Skill: kipping review/practice [for pull-ups, t2b, bar mu, ring mu depending on athlete skill level]

WOD: AMREPs in 20 minutes

3, 6, 9, etc.

chest-to-bar pull-ups

4, 4, 4, etc.

shuttle runs 25’/25’

3, 6, 9, etc.

toes to bar

4, 4, 4, etc.

shuttle runs

How to scale: For C2B, sub jumping C2B, regular pull-ups, or challenging ring rows; for T2B, sub knees to elbows, chest, or hips.

Objective: It’s time! The 2026 CrossFit Open starts 6 weeks from Thursday, so we’re ratcheting up the prep work starting this week by revisiting both basic skills and workouts from previous Opens. Today falls into the skill category: pull-ups and/or toes to bar appear every single year, and whether you care about the Open or don’t even know what that is, today is a good day to practice the kipping foundation for both skills. After that it’s ascending reps of both skills, broken up by consistent reps of shuttle runs that will give your grip a break but keep your heart rate up. 

Score: total reps

Math: Round of 9 – 60 reps; 12 – 92 reps; 15 – 130 reps; 18 – 174 reps; 21 – 224 reps

Tuesday 1.13

Name game: What’s a lesson you wish you’d learned earlier in life?

Warm up: for 5 minutes, rounds of 25’ stiff leg bear crawl, 10 good mornings, 5 divebomber push-ups

Prep: HSPU/HSW skill review and build to DL loads

WOD: Open 18.4/20.3

For time *15 minute cap

21-15-9

deadlifts 225/155

handstand push-ups

Then,

21-15-9

deadlifts 315/205

50’ handstand walk 

How to scale: The official scaled version is deadlifts at 135/95 then 185/135; hand release push-ups then bear crawls. You should modify the movements and loads as appropriate for you to maintain the original rep scheme and finish the first half of the WOD in under 9 minutes. 

As a general guideline, “Diane,” the first half, is typically a 5-8 minute WOD, requiring sets of 5-10 deadlifts at a time and consistent HSPU. The second half should require small sets or singles on the deadlifts while maintaining good, safe technique. 

Objective: Today’s Open repeat starts with a benchmark — “Diane” — then adds on a heavier and higher skill version of the workout to truly test athletes. The original workout had a time cap of 9 minutes; today there’s some extra time to give most athletes a chance to finish or at least make significant progress through the second half of the WOD.  

Score: time to complete or reps at cap (165 total; each HS walk counts as 10 reps)

Wednesday 1.14

Name game: What’s the most embarrassing thing that’s happened to you in public?

Warm up: 6 minute EMOM

Odds: bike

Evens: 10 calf raises; DU practice in remaining time

WOD: 3 rounds for max reps

Minutes 1-3: max calorie bike

Minutes 4-5: max ab-mat sit-ups

Minute 6: max double unders

Minutes 7-9: rest

*In a big class, have some athletes start on minute 4 so everyone bikes first

How to scale: Do DU attempts or sub singles. 

Objective: Our intervals today are variable in length: the faster the reps, the less time you have to accumulate them. The workout is intentionally set up so that everyone starts with 3 minutes on the bike. Do not game it by treating this as a prolonged warmup! If you’re still feeling fresh by the time you get to the jump rope each round, increase your effort on the other skills.

Score: total reps

Thursday 1.15

Name game: What’s something interesting about your family history?

Warm up: coach-led barbell

Strength: 2 x 10 minute EMOM

EMOM 1: 1 power snatch

Rest 3 minutes

EMOM 2: 1 power clean

WOD: AMREPs in 8 minutes

2 minutes burpees to 25# plate

1 minute rest

2 minutes burpees to 25# plate

1 minute rest

2 minutes burpees to 25# plate 

How to scale: For the EMOM: if heavy is not something you can do safely and well, opt for sets of 3-5 each minute. For the WOD: straight-arm burpees & step onto plate. 

Objective: In the past two weeks you’ve had a chance to work up to heavy singles in the power snatch and power clean. Now that you should have a good idea of what “heavy” is for you, pick a load for each lift that is challenging but repeatable and try to stick with it through 10 reps of each. The lifts are the main focus for today; the WOD is a quick and mostly mindless burner. Try not to stop moving during each 2-minute interval.

Score: snatch & clean loads; total burpees

Friday 1.16

Name game: Would you rather have more time or more energy?

Warm up: 2 minute bike/row then rounds of 

Strength: 3 sec. pause back squat 5×5

Accessory: 4 rounds for load  

50m heavy farmers carry

Rest 1 minute

Objective: As promised, we’re repeating last Thursday’s rep scheme of paused back squats. Aim for heavier loads than last week. We’re moving on to sets of 3 next week, so if you want to test your 5-rep limits, today is the day. The accessory work is also meant to be heavy. Make it a challenge to get those 50m done unbroken! 

Score: squat load

Saturday 1.17

Name game: If you could make one upgrade to your office/work from home set-up, what would it be? 

Warm up: coach-led funzies

WOD: With a partner, 3 rounds for time *35 minute cap 

800m row

4 rounds of:

12 box jumps 24/20

8 push jerks 135/95

4 muscle-ups

*divide the row as desired; alternate movements on the triplet

How to scale: Modify so each movement in the triplet can be done quickly and unbroken. 

Box jumps: Lower box or step-ups. 

Push jerks: Lighter load.

Muscle-ups: 4-8 reps of a challenging pull-up. 

Objective: Like many of our workouts, this one has a little bit of everything; unlike many recent partner workouts, it’s harder to hide a weakness today since the division of labor is largely decided for you. That said, the rep counts are on the lower end, so pick loadings and modifications that you can do unbroken or close to it for the full workout. 

Score: time to complete

Sunday 1.18

Strength: deadlift 6×4