Tamalpais CrossFit January 30 2026

GRIZZLY- Open 11.1
10:00 AMRAP
30 Double Unders
15 Power Snatch 55/75 M45/65
(Scored by Rounds + Reps)

KODIAK-10:00 AMRAP
25 Double Unders
15 Power Snatch 45/55 M35/45

POLAR– 10:00 AMRAP
30 Single Unders
14 Alternating Dumbbell Snatch (light)

OPEN PREP: TOES TO BAR
Level 1: EMOM x10:
Odd: 5-8 Arch to Knee Tuck (focus on perfect positions without a double sway)
Even: 10 Anchored Seated Toes to Bar Compressions
Level 2: EMOM x10:
Odd: 2-8 Toes to Bar
Even: 30 Second Ski or Row @ moderate effort
Level 3: 75 Toes to Bar for Time
*At the top of every minute, perform an 8/6 Calorie Ski or Row (including first minute)
*10 minute Cap

MOBILITY – 3-5 minutes of easy cardio
1:00 Barbell Forearm Stretch
1:00 Toe Elevated Knee Over Toe Stretch