January 26th - 31th, 2026
MONDAY JANUARY 26, 2026
Warm up:
2:00 Run/bike/row/ski
2 Rounds
4 Inch worms with seal and down dog
8 PVC passthroughs
8 PVC sumo good mornings
8 glute bridges
:30 passive hang/:30 active hang (2nd round)
STRENGTH: Deadlift 5 - 5 - 5 - 5 - 5 climbing to establish a new series - refer to your CrossFit Total deadlift number.
METABOLIC CONDITIONING:
21-15-9 reps for time:
Double-DB box step-overs (35/50 lb) 20" box for everyone
Chest-to-bar pull-ups/Pull ups/Jumping ups
Cool down:
2:00-3:00 easy bike or take a walk!
1:00 seal stretch
1:00 puppy dog stretch
TUESDAY JANUARY 27, 2026
WARM UP
2 Rounds
5/5 World's greatest stretch
8 PVC passthroughs
8 PVC Kang squats
8 PVC snatch grip behind the neck presses
8 PVC overhead squats
STRENGTH: Snatch
2-3 sets warm up to 75% of 1Rm
3 - 3 - 3 @75%
*If you missed the 1Rm day establish it today or build to a 7-8/10 RPE for 3 reps
METABOLIC CONDITIONING :
AMRAP 9:00
12 alternating hang DB snatches (50/35)(35/20)
6 single-arm DB overhead squats, left/ reverse lunges
6 single-arm DB overhead squats, right/ reverse lunges
12 lateral jumps over the DB
Cool down
2-3 minutes walk/bike
1:00 foam roll quads and back
WEDNESDAY MASH UP JANUARY 28, 2026
Warm up:
2:00 run/bike/row/ski
1 Round
10 bootstrappers
10 Dumbbell deadlifts - warm up weight
10 Dumbell strict presses
10 Dumbbell power cleans
10 Medball squats
10 Push ups/Hips down push ups
10 Kettelbell swings warm up weight
Medball clean review with coach!
METABOLIC CONDITIONING :
AMRAP 7 minutes of:
30 Dumbbell power cleans (50/35)(35/20)
15 Dumbbell push press
15 Toes to bar
AMRAP 7 minutes of:
30 Medball cleans (20/14)
15 Hand release push ups
15 Russian twists with ball
AMRAP 7 minutes of:
30 Kettlebell Swings, (53/35)
15 Sit ups
15 Calorie Row
*Rest 4 minutes between workouts.
Cool down:
2:00-3:00 easy bike or take a walk!
1:00 scorpion stretch each side
TEAM THURSDAY JANUARY 29, 2026
Warm-up:
2:00 bike/row/ski
2 Rounds
1:00 tall single under jumps
8 seal rocks
8 banded presses
8 banded good mornings
8 deadbugs
1:00 calf stretching
Skill: Double unders and gymnastics
6:00 EMOM
Minute 1) Double under skill
Minute 2) 2-4 Wall walks/half wall walks/Inch worms with push up
Double under skill options:
Tall single unders
Penguine jumps
1 single into 1-2 double unders
Double unders 5-10-15
Crossover singles (only if you've mastered DU)
TEAM METABOLIC CONDITIONING:
AMRAP 20 with a partner:
15/12/10-cal Echo bike - aim for 1:00 or less
10 barrier get-overs (30/40 in)
Partners alternate full rounds. Go hard on your round, you will have time to recover!
FRIDAY JANUARY 30, 2026
WARM UP
2 Rounds
8 air squats
8 single arm DB high pulls each arm
8 single arm DB presses each arm
8 arch/hollow swings
8 hips down push ups
METABOLIC CONDITIONING:
The Lou
44 Rounds
4 Wall balls (20/14#)(10/9')
4 Pull ups
4 Burpees
4 Alternating Dumbbell Snatches (50/35)
*Can be done solo or with a partner! Plan to take up to 50 minutes to complete this workout.
The Lou is a workout created to honor Lou Gehrig and support the ALS community through the Live Like Lou Foundation. This powerful event brings partners together for 44 rounds of teamwork, sweat, and purpose, reflecting the strength and perseverance of those battling ALS.
Why 44 rounds? Lou Gehrig wore #4 for the Yankees. The Lou, with 4 reps of wall balls, pull-ups, burpees, and dumbbell snatches, is designed to honor his legacy and the estimated 30,000 people in North America living with this devastating disease today.
Gyms across the US and abroad will be doing this workout on Saturday but we are doing it today!
Please consider making a donation to our fundraising page and share with others! https://thelou.crowdchange.co/team/crossfitlaketahoe
SATURDAY JANUARY 31, 2026
OPEN GYM 0800 - 1000