Warmup:

2 Rounds:

2:00 Row

5 single DB suitcase deadlift ea side

5 single arm DB high pull

5 single arm DB hang clean & jerk

5 Pike Push Ups

Then…

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, Push Press, Push Jerk

WOD:

2026 CrossFit Quarterfinals Individual WOD #4

For Time:

1000M Row

30 Clean & Jerks (135/95)

1000M Row

30 Strict Handstand Push Ups

Time Cap = 20 Min

Video courtesy of The CrossFit Games.

We finish our journey through the 2026 CrossFit Quarterfinals WODs with WOD #4.  The longest WOD of the four.  And no, you did not read this wrong, it is “Grace” shoved between two 1000M row bits and then finished off with 30 strict HSPUs.  So, there is nowhere in this one that is a sprint.  Suggest you do the first row in just under 5 minutes, and then maintain at least 6 Clean & Jerks a minute of the C&Js, then match your fist 1000M row pace on the second 1000M, and then go for what you can on the HSPUs.

Scaling Options:

Bar weight -> 115/80 -> 95/65 -> as needed

Strict HSPUs -> Kipping HSPUs -> Pike Push ups off box or floor -> High Kneel DB press

Row -> scale distance to make time cap

Cool Down:

1:00 Standing Leg Swings

1:00 Sit & Reach