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