CrossFit Dahlonega Workout for Jan 5, 2026

260105 METCON Mon, Jan 5, 2026

Mon, 05 Jan 2026 00:00:00 MST

On a 20:00 clock:
Build to a 1-rep-max snatch

Intended Stimulus:
- Heavy day relative to each athlete's capacity.
- Jan. CAP benchmark.
- Compare to 250716.
- At least 6 heavy lifts; no more than 10.
- Increase loading across each lift as you are able.

260105 AT HOME WOD Mon, Jan 5, 2026

Mon, 05 Jan 2026 00:00:00 MST

At-home option:
EMOM 20:
Min. 1 | 3 burpees + max vertical jump
Min. 2 | :30 max-reps alternating dumbbell squat snatches (35/50 lb)
– Use one dumbbell.

260105 OPTIONAL SKILL Mon, Jan 5, 2026

Mon, 05 Jan 2026 00:00:00 MST

5 x 3:00 rounds for reps of:
200/250-meter ski
Max-reps unbroken handstand push-ups

Notes
-Ski at a moderate pace, reducing the distance if necessary to finish comfortably in under 1:15.
-Immediately kick up into a handstand and perform a single set of unbroken handstand push-ups.
-Stay consistent with around 3 reps across the first 4 sets.
-Finish the final set with a true maximum effort.
-Scale the handstand push-ups to pike push-ups or standing dumbbell shoulder presses.

260105 OPTIONAL ACCESSORY Mon, Jan 5, 2026

Mon, 05 Jan 2026 00:00:00 MST

3 sets:
10 dumbbell windmills/arm
20 GHD hip extensions
:30 GHD hip extension hold

Notes
-Use a dumbbell or kettlebell for the windmills that allows you to perform 10 unbroken reps.
-If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.