WOD — January 19, 2026

CrossFit – Mon, Jan 19

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 (Find a 5RM Back Squat

Suggested Build Up, all based on 1RM
Empty Bar, 10 reps
5 reps at 30%
5 reps at 40%
5 reps at 50%
3 reps at 60%
2 reps at 70%
1-2 reps at 75-80%

Continue with sets of 1-2 reps as needed until first attempt weight )

Open Prep Workout #3 (Time)

5 Rounds

10 Chest to Bar Pull Ups

15 Deadlift 185/125lbs

20 Bar Facing Burpees

Time Cap: 15 Minutes

Athlete Notes: You already know we’re going to ask you to take notes, so do it. This workout should feel too slow at the start and too fast at the end. In reality that will be the same speed if executed well, but it will feel a bit worse minute by minute.