WOD
 | Sun, Jan 4 |  |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (3 days ago) |
| CrossFit 20260104 | Pullup Program 20211116 | Max Strict Pullups | 🎉Resolution reset 2026 🎉 |
CrossFit 20260104(Time) Welcome to January! This month, we’ll focus on preparing athletes for the 2026 CrossFit Open. Expect this month’s skill work to prioritize improving technique and efficiency for movements often seen in the CrossFit Open. WARM-UP: 200m walk 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups WOD MOVEMENT REVIEW & WARM-UP: Back squats & Rope climbs WOD: For time Rx: STIMULUS 10:00-13:00 15-12-9-6-3 Back squats (185/125) 5-4-3-2-1 Rope climbs – Use racks for the back squats if you are able MODIFICATIONS: -Back squats, modify weight to something can do unbroken -Rope climbs, modify reps first, e.g., 2-2-1-1-1, then movement, e.g., 1/2 rope climbs, rope lowers STIMULUS NOTES: Time cap 15:00 Challenging, but unbroken back squats Come off the rope at the bottom of each rope climb and get back on quickly This workout is deceptively challenging on the grip ACCESSORY + STRETCHING: Accumulate: 30 GHD hip extensions or 1:00 GHD Superman hold 1 set: 1:00 couch stretch per leg 1:00 foam roll lats per side 1:00 forearm smash per arm
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Pullups and MUs
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