Wed, Jan 7, 2026 CrossFit
Strength
Push Press
1 set of 5 at 55%
1 set of 3 at 62%
2 set of 2 at 70%
2 set of 2 at 78%

WOD
1:00 on :30 off x5
10 Dual KB or DB front rack step ups 53/35 20"
Max rep double unders in remaining time

Rest 1:00

1:00 on :30 off x5
30-50 Double Unders
Max rep front squats in remaining time 135/95

Score = total DU and FS reps

Int: Reduce load to 44/26 and 115/75, box height 16""

Scaled:
6-10 step ups
Max Single Unders

40-60 single unders
Max rep goblet squats 26/18

Today's goal is lower body stamina. Today's session we mix up unilateral work along with a bilateral squat. There are 10 intervals of 1:00 work. If there is not enough KB, split the group in 2 and one starts with step ups and one starts with DU.

Note that box height RX is 20" for everyone.

If dual KB or DB is too much, use 1 single DB or KB today.