DITCH IT JANUARY

It’s time to clear space + clear your mind.

We’re kicking off 2026 with Ditch It January — your challenge to declutter for any 10 days this month, or make it a challenge and take on all 31Days.

Day 1: 1 item | Day 2: 2 items | Day 3: 3 items | …you choose your 10 days!

The best part? You don’t have to toss everything — donate it, recycle it, or save it for our January 17th Exchange Co-Op (limited items to bring for exchange). Your trash might be someone else’s treasure.

🔥 RX+ Version: Go all 31 days if you’re feeling spicy.

Let’s head into the new year lighter, clearer, and more intentional.

TRAIN TOGETHER 💛 GROW TOGETHER 🖤

MONDAY 05 JAN 2026

ODD OBJECT STRENGTH: 12min Time cap

Accumulate 4 minutes in a sandbag bearhug hold

Accumulate 4 minutes in a heavy kettlebell farmers hold

WORKOUT:

For time:

800 meter run

20 Power cleans

20 Strict handstand push-ups,

40 V-ups

40 Deadlifts

400 meter run

TUESDAY 06 JAN 2026

LIFTING:

Every 2.30 minutes for 5 sets:

# behind the neck split jerk + # overhead squat

Set 1: 3 behind the neck split jerk + 3 overhead squat

Set 2 & 3: 2 behind the neck split jerk + 2 overhead squat

Sets 4 and 5: 1 behind the neck split jerk + 1 overhead squat

WORKOUT:

10 rounds for time:

45 double unders

15 wall-ball shots,

WEDNESDAY 07 JAN 2026

SELF CARE:

AMRAP 11mins

15 Reverse Nordics or Rower hammy curls

7-7-7s of (7 top half - bottom half - full)

Barbell bicep curl

Barbell skull crusher

10/10 banded bird dogs

WORKOUT: For total reps:

Tabata row calories

1min Rest

Tabata hollow hold

1min Rest

Tabata up-down box jump/step up,

1min Rest

Tabata echo calories

THURSDAY 08 JAN 2026

SKILL DEVELOPMENT / ACCESSORY:

10 minutes of handstand walk practice

WORKOUT:

For time:

400 meter run

32 alternating dumbbell snatches

400 meter run

40 alternating dumbbell snatches

400 meter run

48 alternating dumbbell snatches

FRIDAY 09 JAN 2026

BODYBUILDING (15min cap)

4 sets for quality

12 barbell pull overs

8/8 single arm Dumbbell row heavy

20 dbl Dumbbell hammer curls

WORKOUT - Open style

For time - partition as desired

30 Muscle ups

60 cal row or 50 cal echo or 60 burpees

90 single DB box step ups

SATURDAY 10 JAN 2026

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 8am → Crossfit
  

SUNDAY 11 JAN 2026

Sunday, Recovery Mode - Skill work, mobility, or stretching.

💡 Tip: Gains happen outside the gym! Prioritize sleep, hydration, protein, and light activity.

Book into a class today - click here
Unit 8/1 Commence Place, BURPENGARY Q 4505 | M: 0400 072 132 | E: crossfit505burpengary@outlook.com