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

Warmup:

Heel2Toe 30’

High Knees 30’

5 Up/Downs

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

5 Cobra to Down Dog

10 Kickers per side

30’ DB OH carry per side

10 PVC pass through

Barbell warmup – With an empty bar, perform 5 reps of: OHS to ¼ squat position, OHS to ½ squat position, full OHS.  Then, do minimum 3 warmup sets to get to OHS weight for WOD

Video courtesy of Runify

WOD:

2026 CrossFit Quarterfinals Individual WOD #1

For Time:

10 50’ Shuttle Runs

20 Overhead Squats (115/80)

30 Burpee Over Bar

Rest 1 Min

30 Burpee Over Bar

20 Overhead Squats (115/80)

10 50’ Shuttle Runs

Time Cap = 12 Min

Video courtesy of The CrossFit Games.

With the Cross Fit Quarterfinals wrapping up, thought it would be a fun time to give these four WODs a go this week!  Remember, the beauty of CrossFit is it is universally scalable.  Don’t get intimidated on some of the movements and weights used in these WODs.  If they are way outside your ability and strength level, no worries.  We can scale them as needed.  Scale options are mentioned below but if you need more options, please feel free to reach out. WOD one is a 12-min grinder.  Don’t burn out on the first shuttle runs.  You should be able to end the last run and go right into the OHS.  Be steady on your burpee over bars as well.

Scaling Options:

Bar weight -> 95/65 -> 75/55 -> as needed

Burpee over bar -> burpee to bar step over -> up/down to bar step over -> up/downs

Cool Down:

2 Sets:

:30 Lacrosse ball roll on bottom of foot (ea)

:30 Banded Hamstring Stretch (ea)

:30 Calf Stretch on Rig (ea)

Warmup:

Heel2Toe 30’

High Knees 30’

Side shuffle 30’ and back

Spider-Man Lunge 30’

A-Skip 30’ *

B-Skip 30’ *

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

Video courtesy of Runify

S/S/S:

2-sec Pause Back Squat

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

Our Squatting Movement this cycle will be the Pause Back Squats.  On each rep, you’ll pause for 2 seconds at the bottom.  Do not lose tension while holding the bottom.  Stay tight and then drive out of the hole.  What we are doing here is creating better control at the hardest point of the back squat.

WOD:

Every 2 Min for 16 Min:

12/8 Cal Echo Bike

200M Run

-Score each round separately

Video courtesy of Misfit Athletics.

While you want to move with a purpose on the bike, don’t go full send since you do have a run right after.

Scaling Options:

Run -> 250M row

Cool Down:

Couch Stretch – 1 Min per side

 Spider-Man Lunge hold – :30 per side

Warmup:

8:00 AMRAP:

25’ Empty Sled Pull

5 KB Deadlifts

5 Russian Swings

5 Am KB Swings

25’ Empty Sled Push

Then…

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

S/S/S:

EMOM 10:

Odd: 50’ Sled Push

Even: 50’ Sled Drag

Add weight every 2 min

Video courtesy of Kaliber Health.

WOD:

25 Min AMRAP:

5 Toe2Bar

10 Am. KB Swings (55/35)

25’ Sled Pull (2X45/1X45)

10 Toe2Bar

15 Am. KB Swings (55/35)

25’ Sled Push (2X45/1X45)

etc…

Add 5 Toe2Bar and 5 KB Swings each round

Alternate between Sled pull and sled push each round

Video courtesy of The Barbell Physio.

While the Toe2Bar and KB Swings increase each round, the sled push or pull distance always stays constant.  Always 25’ per round.

Scaling Options:

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

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

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Sled weight -> as needed (ELITE: 3X45/2X45)

Cool Down:

Cobra Pose – 2 Min

Roll out t-spine – 30 passes

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

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts

S/S/S:

Deadlift

5X5

Increase weight ea set

Video courtesy of Starting strength.

We go old-school for our pulling movement this cycle.  Good ol’ Deadlifts! Keep the core tight, back flat and push the floor away from you!

WOD:

Partner Workout

Teams of 2…

For Time:

80 Cal Ski Erg

50 Clean & Jerks (115/80)

60 Cal Ski Erg

40 Clean & Jerks (135/95)

One partner working at a time.  Split as needed

Video courtesy of The Barbell Physio.

Grab your best bud to chip away at this partner WOD!  Talk prior to the WOD to figure out if you want to go for specific time pieces or calorie numbers on the Ski Erg prior to swapping out.  If you and your partner are about even in skill, strength. Stamina, splitting into chunks on the cals would work.  If one partner is way more proficient than the other, then maybe decide on a certain time frame before swapping.  This way, the partner who isn’t as proficient won’t die out early. When it comes to the C&J’s, pick a number to break on.

Scaling Options:

Bar weight -> 95/65, then 115/80 -> as needed (ELITE: 135/95, then 155/110

Cool Down:

Back Roll to V-Sit (slow & controlled) x10

Iron Cross – 1 Min per side

Warmup:

8 Min AMRAP:

:30 Row

5 Cobra to Hip Snap

5 light Dual DB deadlifts

5 Light DB Push Press

5 Scap Pull Ups

5 Ring Rows

Then..

On Rig:

5 Beat Swings

5 Kip Swings

5 Kipping pull ups or Ring Rows

WOD:

With a running Clock…

0:00-7:00, complete:

16-12-8 – Cal Row (13-10-6 Cals for women)

12-9-6 – Devil’s Press (50/35)

07:00-14:00, complete:

16-12-8 – Cal Row (13-10-6 Cals for women)

16-12-8 – Pull Ups

14:00-21:00, complete:

16-12-8 – Pull Ups

12-9-6 – Devil’s Press (50/35)

Score each section separately. 6 Min time cap per section

Video courtesy of Skyline CrossFit.

Three mini WODs to get your Tuesday moving!  So, in each couplet, you get 6 minutes to get through.  If at the 6-min mark on any of the couplets, you find yourself not done, still end and add one second per rep left over for that section. Obviously, if you finish before 6 min, then you get extra rest. But the 6 min cap will guarantee at least a minute of rest between couplets.

Scaling Options:

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

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Cals on row -> 8-6-4 -> as needed

ELITE: Move all Reps to 21-15-9

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Scorpion Pose – 1 Min per side

Warmup:

Twisting Lunge 25’

Walking Kicks 25’

Side Lunge 25’ and back

Inchworm 25’

Spider-Man Lunge 25’

5 Box Get overs – see video below, courtesy of Crooked River CrossFit)

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 – 3:00, do 2 sets @60%

3:00 – 6:00, do 2 sets @65%

6:00 – 9:00 do 1 set @70%

%s Based on 18Mar 1RM

Video courtesy of Diablo CrossFit.

Our Snatch complex this cycle 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.  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.

WOD:

AMRAP 15:

3 Wall Walks

5 Burpee Box Get Overs (48”/40”)

15 Ab-Mat Sit Ups

Videos courtesy of CrossFit HQ and 360 Athletes, respectively.

No better way to start a Monday than with some odd object getting over.  We’re used to box jumps and burpee box jump overs, but the get overs allow you to use your hands to get up on the box and park the leg on top for a second if you need to.  This becomes necessary as these are normally done at a higher height than we do box jump overs.

Scaling Options:

Wall Walks -> Scaled Wall Walks* -> 2 Inchworm pus ups per wall walk -> 25’ bear crawl

Box height -> 40/30 -> as needed

Sit ups -> feet anchored

Video courtesy of Meshugge CrossFit

Cool Down:

Cobra Pose – 2 Min

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged

Warmup:

8 Min AMRAP:

10 Spider-Man Lunge w/twist

10 PVC Pass thrus

5 empty bar hang power cleans

:30 Bike

Then…

Barbell warmup – With an empty bar on the shoulders, hands right outside shoulder, perform 5 reps of: Strict Press, Dip/Drive (no press), Push Press

S/S/S:

Push Press

5X5

Add weight ea set

Compare to 16Jan2026

Video courtesy of Catalyst Athletics.

We finish re-test week by running back our Push Press 5X5.  As with all re-tests this week, our goal is to go heavier per set than what we did the first time.  Look back on your training records for 16Jan and that should give you a goal for today.

WOD:

For Time:

21-15-9: Cal Bike

15-12-9: Hang Power Clean (135/95)

12-9-6: Handstand Push Ups

Video courtesy of CrossFit HQ.

This WOD is meant to start at an aggressive pace and get even faster as you go along.

Scaling Options:

Bar weight ->115/80 -> as needed (ELITE: 165/115)

HSPUs -> Pike Push Ups off box or floor -> Tall kneeling Dual DB shoulder Press

Cool Down:

Child’s Pose – 2 Min

Roll Out T-Spine – 20 passes

Warmup:

High Knees 30’

Heel to Toe 30’

A-Skip 30’ *

B-Skip 30’ *

Banded 7s**,then…

10 Thread the needle

On Rig – Perform 3 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Row

Super Squat Hip Sequence****
Barbell warmup – With an empty bar, do 5 reps of the following: Wide grip Behind the Neck Push Press, Overhead Squat, Overhead Squat w/2-sec pause at the bottom

Videos courtesy of Runify, Mayhem Athlete, and Mobility WOD, respectively.  Demos for A & B Skip, Banded 7s, and Super Squat Hip Sequence.For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass thrus (palms down).

S/S/S:

Overhead Squat

5X5

Add weight ea set

Compare to 20Jan2026

Video courtesy of Catalyst Athletics.

Re-test week continues with our Overhead Squat 5X5.  Yes, there has been a lot of work thus far this week, but don’t let your body get lazy! Keep the core and shoulders engaged in each and every rep.

WOD:

4 Rounds:

15 Chest2Bar Pull Ups

400M Run

Video courtesy of Rebecca Fuselier.

Tip of the day: Manageable Chunks.  If you know you don’t have 15 Chest2Bar Pull Ups in a row in your bag, break them up early and often to save you from fatigue.

Scaling Options:

Chest2Bar -> Chin Above Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Bar Muscle Ups)

Cool Down:

Banded Bully Stretch – 1 Min per side

Couch Stretch – 2 Min per side

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Snatch warmup – With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

C&J warmup (Do this after going for Snatch 1RM, but before starting C&J) – Prior to Clean & Jerk, with an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk

WOD:

20 Min to establish a 1RM Snatch

20 Min to establish a 1RM Clean & Jerk

Compare to 07Jan2026

Re-test week continues as we see if our recent Oly cycle helped our Oly lifts!  Remember, don’t get too wrapped up in your head with trying to break your PR.  Go for “heavy for today”.  If it happens to end with a new PR, cool!  If it doesn’t, as long as you finish the day injury-free, then today was a win!!!  Needs some motivation? Watch this (courtesy of The CrossFit Games)

Scaling Options:

Can use Squat or Power version of the Clean and Snatch.  Jerk can be Split or Push

Cool Down:

Oly Wall Stretch – 2 min

Tabata Roll Out – spend :20 per body section, take :10 break between sections