{"id":12764,"date":"2026-01-30T15:18:02","date_gmt":"2026-01-30T23:18:02","guid":{"rendered":"https:\/\/dontlookhere.com\/crossfit\/?p=12764"},"modified":"2026-01-30T15:18:02","modified_gmt":"2026-01-30T23:18:02","slug":"2026-01-30","status":"publish","type":"post","link":"https:\/\/dontlookhere.com\/crossfit\/2026\/01\/30\/2026-01-30\/","title":{"rendered":"2026-01-30"},"content":{"rendered":"<p>Warm-Up (10 min)<br \/>\n\u2022 3 rounds:<br \/>\n\u2022 10 PVC pass-throughs or banded shoulder openers<br \/>\n\u2022 10 air squats<br \/>\n\u2022 5 push-ups<br \/>\n\u2022 10 KB swings (light)<br \/>\n\u2022 10 jumping jacks<br \/>\n\u2022 Then 2:00 on Rogue Echo Bike at moderate pace<\/p>\n<p>Strength<\/p>\n<p>Strength \u2013 Tempo Front Squat<br \/>\n\u2022 4 sets of 3 reps<br \/>\n\u2022 Use moderate load (~65\u201375% of your 3RM) (95#)<br \/>\n\u2022 Focus: maintaining vertical torso, ankle\/knee control<br \/>\n\u2022 Rest 60 sec between sets<\/p>\n<p>WOD<\/p>\n<p>Short Conditioning WOD (10-12 min cap)<br \/>\n\u201cSpicy Triplet\u201d \u2013 3 Rounds for Time:<br \/>\n\u2022 12 Deadlifts @ 135\/185#<br \/>\n\u2022 15 Box Jumps @ 24\u201d<br \/>\n\u2022 20 Wall Ball Shots @ 20#\/10ft<\/p>\n<p>Go at about 80\u201385% intensity \u2014 think \u201csustainable suffering.\u201d Keep your hinge mechanics crisp and stay springy on those box jumps.<\/p>\n<p>Time: 12:41 Rx<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Warm-Up (10 min) \u2022 3 rounds: \u2022 10 PVC pass-throughs or banded shoulder openers \u2022 10 air squats \u2022 5 push-ups \u2022 10 KB swings (light) \u2022 10 jumping jacks \u2022 Then 2:00 on Rogue Echo Bike at moderate pace Strength Strength \u2013 Tempo Front Squat \u2022 4 sets of &#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[5,4,16],"class_list":["post-12764","post","type-post","status-publish","format-standard","hentry","category-crossfit","tag-arms","tag-legs","tag-shoulders"],"_links":{"self":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12764","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/comments?post=12764"}],"version-history":[{"count":1,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12764\/revisions"}],"predecessor-version":[{"id":12765,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/posts\/12764\/revisions\/12765"}],"wp:attachment":[{"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/media?parent=12764"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/categories?post=12764"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dontlookhere.com\/crossfit\/wp-json\/wp\/v2\/tags?post=12764"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}