Warmup:

1:00 Echo Bike

Spider-Man Luge 30’

Inchworm 30’

5 Dual DB Front Squats

Side lunge 30’ and back

10 Over & Backs

5 Dual DB Hang Squat Cleans

On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Strict Pull Ups (or ring row), Kipping Pull Ups (or ring row)

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

Barbell Warmup – With an empty bar in the rack, perform 5 reps of: Strict Press, Dip/Drive (no press) Push Press, Push Jerk, Split Jerk

 

S/S/S:

Jerk Drive + Push Jerk + Split Jerk

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 Clean & Jerk 1RM

Video courtesy of Fort Collins CrossFit.

For our pressing variation this cycle, we’re going to focus on a Split Jerk complex meant to help us not only get a good explosion out of the hips but focus on driving ourselves under the bar as fast as we can do receive the bar with minimal pressing of the arms. The complex will consists of a Jerk Drive (think dip/drive with no pressing), a Push Jerk, and finally a Split Jerk.

 

WOD:

2026 CrossFit Quarterfinals Individual WOD #2

For Time, completed in any order:

80 Dual DB Hang Squat Cleans (50/35)

40 Bar Muscle Ups

 

Time Cap = 15 Min

Video courtesy of The CrossFit Games.

We jump back into the 2026 CrossFit Quarterfinal WODs with WOD # 2.  This one will put burn on the legs and lungs for sure!  What I like about this one is, YOU get to come up with the plan to complete this.  Do you do 20 sets of 2 bar muscle ups and 4 DB hang squat cleans?  Sure, if you want to.  Do you do 10 sets of 4 Bar MUs and 8 DB hang Squat Cleans? Why not!  The point is, you get to come up with the strategy that works for YOU.  For those who actually qualified for the Quarterfinals, the tie break time was when they got 60 reps of any combo of the two movements. Enjoy this one and make it your won!  And again, if you do not have bar muscle ups or the DB weight is outside your abilities, scale as needed.

 

Scaling Options:

DB weight -> 35/25 -> as needed

Bar Muscle Ups -> Ring Muscle Ups -> Jumping Bar Muscle Ups -> Burpee to Chest2Bar Pull Up -> Burpee to kipping pull up -> burpee to jumping pull up -> burpee to bar

 

Cool Down:

1:00 Roll Out Quads (Each)

1:00 Roll Out T-Spine

1:00 Roll Out Calves (Each)