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.
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
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
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.
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
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
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
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
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)
Joint Strike CrossFit 