WOD

Wed, Jan 21

Today

Most Recent Benchmark:
Front squat 3 rep max on Jan 20, 2026 (1 day ago)

CrossFit 20260121

🎉Resolution reset 2026 🎉

CrossFit 20260121

(Time)
WARM-UP:
200m walk
2 sets:
:30 jumping jacks
:30 alternating plank shoulder taps
10 alternating Spiderman stretches
10 arm swings, across the body
10 arm swings, overhead

2 sets:
20 banded pull-aparts
20 banded side steps, right
20 banded side steps, left
200m jog

WOD MOVEMENT REVIEW & WARM-UP:
EMOTM x 8mins:
2 shoulder presses
– Build in load every 2:00
– Use 50-60% of the top set for the workout

WOD: 4 rounds for time
Rx:
STIMULUS 12:00-16:00
400m run
12 shoulder presses

MODIFICATIONS:
-Run, modify distance, e.g., 300, 200
-Shoulder presses, modify weight and/or reps to complete consistent sets of at least 6 reps

STIMULUS NOTES:
Time cap 18:00
Run efforts in 2:15 or less
Shoulder presses in 1-2 sets, but unbroken to start
Press load is dependent upon the pre-workout strength
Mental and physical challenge

STRETCHING:
1:00 couch stretch/side
1:00 banded shoulder stretch/side

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