Warmup:

5 Box Step Overs

10 Kickers per side

10 Scorpions

10 Squat2Stands

10 Kneeling Lat Stretch

10 Scap Push Ups

5 Box Jump Overs

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

Push Ups -> off a box

Air Squats -> to depth

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on Box – 1 Min per side

Warmup:

Twisting Lunge 25’

Walking Kicks 25’

Side Lunge 25’ and back

Inchworm 25’

Spider-Man Lunge 25’

6 Box Step Overs

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.

Scaling Options:

MB weight -> 14/10 -> as needed

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Couch Stretch – 1 Min per side

 Spider-Man Lunge hold – :30 per side

Warmup:

200M jog

Heel2Toe 30’

High Knees 30’

8 Box step ups

Side shuffle 30’ and back

Spider-Man Lunge 30’

A-Skip 30’ *

B-Skip 30’ *

5 box jumps

1 wall walk + :10 HS hold

Video courtesy of Runify

WOD:

In 7 Min, complete…

400M Run

21 Box Jumps (24”/20”)

12 Handstand Push Ups

*Rest Remaining time

Repeat for 4 Rounds

Score each round separately

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

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on box – 1 Min per side

Warmup:

1:00 Ski Erg

10 Bow to Bends

10 Iron Cross

10 Alt V-Ups

10 Cobra to Down Dog

10 Hollow Rocks

1:00 Ski Erg

On Rig -Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise

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.

Scaling Options:

Bar weight -> 55/35 -> as needed

Toe2Bar -> Kipping Leg/knee raise -> Strict Leg/knee raise -> Laying Toe2Rig -> V-Ups

V-Ups -> Alt V-Ups -> Sit Ups

Cool Down:

Cobra Pose – 2 Min

Iron Cross – 1 Min per side

Warmup:

8 Min AMRAP:

100M jog

5 Cobra to Hip Snap

5 light Dual DB Hang Power Cleans

5 Light DB Front Squats

5 Scap Pull Ups

5 Ring Rows

Then…

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups

WOD:

10 Rounds for Time:

10 Burpees

10 Pull Ups

10 Front Squats (95/65)

10 Hang Power Cleans (95/65)

Video courtesy of Voodoo Weightlifting.

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

Bar weight -> 75/55 -> as needed (ELITE: 135/95)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Barbell forearm mash – 1 Min per side

Warmup:

1:00 Ski Erg

10 Squat2Stands

10 Thoracic High Fives

1:00 Echo Bike

10 Spider-Man Lunge w/twist

10 PVC Pass Thrus

5 PVC Overhead Squats

5 PVC Drop Snatch

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)

Cool Down:

Roll out T-Spine – 3 Min

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged

Warmup:

2 Rounds:

2:00 Row

5 single DB suitcase deadlift ea side

5 single arm DB high pull

5 single arm DB hang clean & jerk

5 Pike Push Ups

Then…

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

Row -> scale distance to make time cap

Cool Down:

1:00 Standing Leg Swings

1:00 Sit & Reach

Warmup:

1:00 Echo Bike

Spider-Man Luge 30’

Inchworm 30’

5 Dual DB Front Squats

Side lunge 30’ and back

10 Over & Backs

5 Dual DB Hang Squat Cleans

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

Cool Down:

1:00 Roll Out Quads (Each)

1:00 Roll Out T-Spine

1:00 Roll Out Calves (Each)

Warmup:

200M jog

Heel2Toe 30’

High Knees 30’

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

10 Kickers per side

Side shuffle 30’ and back

200M run

Video courtesy of Runify.

WOD:

Running repeat intervals

4X200m Run w/1 min rest between each round

-3 Min break, then…

3X300M Run w/1 Min rest between each round

-3 min break, then….

2X400M Run w/1 min rest between

Score each round separately

Goal – increase pace the longer the distance

Pic courtesy of Sports Performance Tracking.:  Small break in the Quarterfinal WODs with some good running work. This one can be done in the gym or on the track. Try to do the 200s at a Rate of Perceived Exertion (RPE) of 5/6 out of 10. On the 300s, same RPE or maybe just slightly faster. On the 400s, take it to roughly at 7/8 out of 10 RPE. See RPE scale above to get an idea of the exertion each level should be.

Scaling Options:

Run -> Row 125M for every 100M

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Spider-Man Lunge Hold – 1 Min per leg

Warmup:

10 Banded Good mornings

30 Single Unders

10 Calf Pedal in Down Dog

30 High-jump single unders

10 Iron Cross

10 Glute Bridges

20 Double Unders or 4 attempts

Empty barbell good mornings

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 – 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 1RM

Video courtesy of Collin Meeves.

Our Clean Complex this cycle 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).  Like our Snatch complex, 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. Also, don’t finish with a Jerk, we have Jerk work coming up in two days.

WOD:

2026 CrossFit Quarterfinals Individual WOD #3

For Time:

3 Rounds of:

50 Double Unders

10 Deadlifts (225/155)

2 Rounds of:

50 Double Unders

10 Deadlifts (275/185)

1 Round of:

50 Double Unders

10 Deadlifts (315/225)

Time Cap = 12 Min

Video courtesy of The CrossFit Games.

We continue our run of the 2026 CrossFit Quarterfinal WODs with WOD #3 (yes, we can go out of order).  This one is going to tax the calves and posterior chain.  Stay smooth and composed on your double unders and do manageable sets on the deadlifts.  I would suggest 5 rep chunks on the deads and unless you are that double under ninja, do sets of 25 with a very small break between.  If you do the quick math, if you average less than a minute per movement, you’ll get under the time cap.

Scaling Options:

Bar weight -> Male: 185/225/275, Female: 125/155/185 -> as needed

Dubs -> 2X Single Unders -> Single Unders

Cool Down:

2X

:30 Scorpion Stretch per side

:30 Pigeon Pose per side