WOD — January 13, 2026

CrossFit – Tue, Jan 13

General Warm-up

1:00 Kettlebell Weight Shifts (:30 per side)

1:00 Dead Bugs

3:00 Machine (Increase pace each minute)

2:00 Glute Activation Banded Walk

2:00 AMRAP 5 Goblet Squats + 5 Russian Kettlebell Swings

Back Squat (“Back Squat
5-5-5-5-5

Bike 3:00 slowly for rest between sets.
Set 1: 5-10# heavier than last time
Sets 2-4: you may build in weight as heavy as good mechanics allow with no failed reps, or stay at the same weight across.
Set 5: same weight as set 1)

Open Prep Workout #2 (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

9 Thrusters 95/65lbs

9 Calorie Row

Athlete Notes: We’re making omelets today. Break some eggs. There’s a very fine line in Short Couplet AMRAPs and you need to find it. At times you should cross the line and at times you should know what a little too slow feels like as well. If you’re really prepping for the open, film this and audit your splits or have a mock judge help you with that.