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)