Pic courtesy of BoxRox.  A big Thank you to Dave Castro for the programming of the 2026 CrossFit Open.  Our fitness was challenged and we came out better for it. Training for next year begins NOW!

 

Warmup:

1:00 Row

5 Back Roll to V-Sit

10 Dead Bugs

10 Iron Cross

:30 Jump Rope

10 Calf Pedals in Down Dog

:30 Jump Rope

Barbell Warmup – With an empty bar, complete 5 reps of: Good mornings, RDLs, Deadlifts, Deadlifts from bottom of shin

 

S/S/S:

Deficit Deadlift

5X5

Add weight ea set

 

Compare to 14Jan2026

Video courtesy of Rogue Fitness.

We begin re-test week with a repeat of 5X5 on our deficit deadlifts.  If you hit each session of deadlifts this cycle, you should be able to go heavier per set than you did on 14Jan.

 

WOD:

For Time:

40-30-20-10: Cal Row*

100-80-60-40: Double Unders

 

*Female Cals for Row: 35/27/18/8

Video courtesy of Kristi O’Connell.

Straight up grind today!  Do not think any of this will be a sprint until the last round.  Consistent pace is your friend!

 

Scaling Options:

Dubs -> 50-40-30-20 -> 200/160/120/80 Single Unders

 

Cool Down:

Iron Cross – 1 Min per side

 

Calf Pedal in Down Dog – 30 per side