*20 Wall Balls (20/14) to 10’/9′ target After Each Set
Video courtesy of The Barbell Physio.
Don’t get sticker shock when you see “50 Toe2Bars” in this WOD. Just remember, what is the best way to eat an elephant? One bite at a time. Take manageable chunks out of the bigger sets without letting yourself get fully fatigued.
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Power Clean from mid shin, Squat Clean from below knee, Front Squat
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
On a running clock…
0:00 – 4:00, do 2 sets @65%
4:00 – 8:00, do 2 sets @70%
8:00 – 12:00 do 2 sets @75%
%s Based on 18Mar 1RM
Video courtesy of Collin Meeves.
Our second run of our Clean Complex. As a reminder, this complex will consist of a Clean Pull, followed by a Power Clean from the floor, and finished off with a Squat Clean from the low hang (below the knee). Again, we’re looking to first focus on pulling well from the ground in the Clean Pull, then getting a good pull under the bar in the Power Clean, and finishing off with adding more speed to the drop under the bar in the low hang squat clean.
WOD:
Partner WOD
Teams of 2
8 Total Rounds For Time:
12/9 Cal Row
10 Deadlifts (155/105)
5 Hang Power Cleans
-1 Partner performs a full round while other partner performs dual KB Front Rack Hold (55/35)
-Partner performing the round of the WOD can only move when other partner is in Front Rack Hold. -Partners switch positions after full rounds
Video courtesy of CrossFit Invictus.
Good core engagement and an upright torso will be your friend when you are doing the KB Front Rack hold today! The goal should be you keep those KBs in the front track until your partner finishes a full round. To make that happen, keep the core engaged and your torso tall. Otherwise, gravity will make you start to slump forward. That will be rough on your shoulders and back.
On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Strict Pull Ups (or ring row), Kipping Pull Ups (or ring row)
WOD:
25 Min AMRAP:
20 Box Jump Overs (24”/20”)
5 Rounds of “Cindy”
-1 Round of “Cindy” = 5 Pull Ups, 10 Push Ups, 15 Air Squats
-Score = Total Rounds + Reps (1 Complete round = 20 box jump overs + 5 Rounds of “Cindy”)
Video courtesy of WOD Prep.
With the sun shining a little more each day, we are reminded that before we know it, it will be Memorial Day weekend. No better time than right now to get some good “Murph” prep going. The box jumps should get your cardio up like running normally does. Now, that you’re a little gassed, time to do 5 rounds of “Cindy”. Now, if that is ALL you had to do today, I would say go crazy fast! BUT, today you have 25 minutes to get as many rounds of 20 box jump overs followed by 5 rounds of Cindy each time. (20 box jump overs, 5 rounds of “Cindy, then 20 box jump overs, 5 rounds of “Cindy”, keep repeating for 25 min). So you want to have a good pace in mind that you can do on the first round of Cindy you do today as you can on the last round of Cindy that you will do today.
Scaling Options:
Box height -> 20/16 -> as needed
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, 2-sec Pause Back Squats
S/S/S:
2-sec Pause Back Squat
3X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Today we take our second crack at the 2-second Pause Back Squat. The goal is to go heavier per set than you did on the 5X5 week.
WOD:
For Time:
20-18-16-14-12-10-8-6-4-2*of…
Wall Balls (20/14)
*Perform 8 Single DB (50/35) Box Step Overs (20”) after each round
Video courtesy of Mayhem Athlete.
Coaches’ tip of the day: Get a good stretch on the legs both before and after class, as your legs are in for it today! Be smooth with the Wall Ball Shots and then stable throughout the box step overs. You can hold the single DB any way you want as long as it does not rest on the leg during the step overs.
Video courtesy of Black Flag Strength & Conditioning.
Make your goal to maintain an aggressive pace, but not so aggressive that it makes you have to take long pauses between movements. Aim t go right int your box jumps coming off the run as well as go right into the HSPUs right after the box jumps.
Scaling Options:
Run -> 500M Row
Box height -> 20/16 -> as needed
HSPUs -> Pike Push Ups off box -> Pike Push Ups off floor -> high kneel DB shoulder press
Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts
S/S/S:
Deadlift
3X5
Increase weight ea set
Video courtesy of Starting Strength.
Our second go at old-school Deadlifts in this cycle. With the working sets dropping to 3, aim to go heavier per set than you did in the 5X5 week!
WOD:
AMRAP 20:
5 KB Sumo Deadlift High Pulls (70/55)
7 Toe2Bars
9/7 Cal Ski Erg
Videos courtesy of CrossFit HQ and WOD Star, respectively. The fist video gives you the “why” on doing Sumo Deadlift High Pulls. The second gives you the “how” we will do them today.
Tons of hip hinging and extending today! Try to not death-grip the KB in the Sumo Deadlift High Pull today, otherwise the Toe2Bars will get extra spicy on the forearms.
High volume today means approach this one knowing you’ll be at each section for a little bit. You will go from a push-focused move to a grip-focused movement each time, so on the push movements, let your hands and fingers relax as much as possible. Also, On the Hang Power Cleans, do your best to keep your bodyweight good and balance (don’t shift back and forth on the toes like in the video).
Scaling Options:
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from below the knee
S/S/S:
1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch
On a running clock…
0:00 – 4:00, do 2 sets @65%
4:00 – 8:00, do 2 sets @70%
8:00 – 12:00 do 1 set @75%
%s Based on 18Mar 1RM
Video courtesy of Diablo CrossFit.
Second go at our Snatch complex for this this cycle. As a reminder, the complex will consist of 1 Snatch Pull, followed by a Power Snatch from the floor, and finish off with a low hang (below knee) Squat Snatch. Like last time, the goal here is to first get the triple extension down in the Snatch Pull, the work on punching the bar over in the Power Snatch and finally a good pull under the bar in the low hang squat snatch. %s go up so time per set increases as well.
WOD:
In 15 Min, complete:
30/25 Cal Ski Erg
50/40 Cal Echo Bike
600M Run
Remaining time, Max Cals Rower
Score = Total Row Cals
Goal – finish each section in roughly 3 min each
Video courtesy of Monroe Miller.
Today will straight up burn the lungs and legs, so make peace with that before you start. That said, finishing each section on roughly 3 minutes is not a sprint speed, but a good grind. In this, the run will feel more like the recovery piece of the WOD. Maybe take the last 100M even a bit slower so you have the gas to go once you are locked into the rower.
Scaling Options:
Run -> 500M Row (Do not count towards you Row Cals)
Barbell warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Power Clean from mid shin, Push Press, Push Jerk
WOD:
2026 CrossFit Quarterfinals Individual WOD #4
For Time:
1000M Row
30 Clean & Jerks (135/95)
1000M Row
30 Strict Handstand Push Ups
Time Cap = 20 Min
Video courtesy of The CrossFit Games.
We finish our journey through the 2026 CrossFit Quarterfinals WODs with WOD #4. The longest WOD of the four. And no, you did not read this wrong, it is “Grace” shoved between two 1000M row bits and then finished off with 30 strict HSPUs. So, there is nowhere in this one that is a sprint. Suggest you do the first row in just under 5 minutes, and then maintain at least 6 Clean & Jerks a minute of the C&Js, then match your fist 1000M row pace on the second 1000M, and then go for what you can on the HSPUs.
Scaling Options:
Bar weight -> 115/80 -> 95/65 -> as needed
Strict HSPUs -> Kipping HSPUs -> Pike Push ups off box or floor -> High Kneel DB press
On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Strict Pull Ups (or ring row), Kipping Pull Ups (or ring row)
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup – With an empty bar in the rack, perform 5 reps of: Strict Press, Dip/Drive (no press) Push Press, Push Jerk, Split Jerk
S/S/S:
Jerk Drive + Push Jerk + Split Jerk
On a running clock…
0:00 – 3:00, do 2 sets @60%
3:00 – 6:00, do 2 sets @65%
6:00 – 9:00 do 2 sets @70%
%s Based on 18Mar Clean & Jerk 1RM
Video courtesy of Fort Collins CrossFit.
For our pressing variation this cycle, we’re going to focus on a Split Jerk complex meant to help us not only get a good explosion out of the hips but focus on driving ourselves under the bar as fast as we can do receive the bar with minimal pressing of the arms. The complex will consists of a Jerk Drive (think dip/drive with no pressing), a Push Jerk, and finally a Split Jerk.
WOD:
2026 CrossFit Quarterfinals Individual WOD #2
For Time, completed in any order:
80 Dual DB Hang Squat Cleans (50/35)
40 Bar Muscle Ups
Time Cap = 15 Min
Video courtesy of The CrossFit Games.
We jump back into the 2026 CrossFit Quarterfinal WODs with WOD # 2. This one will put burn on the legs and lungs for sure! What I like about this one is, YOU get to come up with the plan to complete this. Do you do 20 sets of 2 bar muscle ups and 4 DB hang squat cleans? Sure, if you want to. Do you do 10 sets of 4 Bar MUs and 8 DB hang Squat Cleans? Why not! The point is, you get to come up with the strategy that works for YOU. For those who actually qualified for the Quarterfinals, the tie break time was when they got 60 reps of any combo of the two movements. Enjoy this one and make it your won! And again, if you do not have bar muscle ups or the DB weight is outside your abilities, scale as needed.
Scaling Options:
DB weight -> 35/25 -> as needed
Bar Muscle Ups -> Ring Muscle Ups -> Jumping Bar Muscle Ups -> Burpee to Chest2Bar Pull Up -> Burpee to kipping pull up -> burpee to jumping pull up -> burpee to bar
Joint Strike CrossFit 