Pic courtesy of The CrossFit Games.  The 2026 worldwide CrossFit Open begins this week!  Tune into the CrossFit Games website on 1300 our local for the 26.1 WOD announcement.  If you still want to register for the Open, click on the above pic.  Also, choose Joint Strike CrossFit for both your affiliate and team.

 

Warmup:

1:00 Ski Erg

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

5 Cobra to hip snap

10 PVC pass thrus

10 PVC OHS

5 PVC Drop Snatch*

Super Squat Hip Sequence**

Barbell Warmup – With an empty barbell and hands in Snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, hang power snatch, hang squat snatch, squat snatch from mid shin

 

Videos courtesy of Catalyst Athletics and Mobility WOD, respectively.

 

S/S/S:

3-Position Snatch (Floor, Hang High Hang)

On a running clock…

0:00 – 6:00, do 3 sets @75%

6:00 – 12:00, do 2 sets @80%

12:00 – 18:00 do 2 sets @85%

 

%s Based on 7Jan 1RM

Last time hitting our Snatch Complex prior to our Oly re-test on 18Mar.  Again, %s go up, so take advantage of the longer set times to allow you time to get the work in.

 

WOD:

21-18-15-12-9:

Power Snatch (95/65)

Cals Ski Erg

Video courtesy of Train FTW.

Good barbell cycling and efficient strokes on the Ski Erg will get you through this one.

 

Scaling Options:

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

 

Cool Down:

Banded Overhead Stretch – 1 Min per side

 

Couch Stretch – 1 Min per side