High volume today means approach this one knowing you’ll be at each section for a little bit. You will go from a push-focused move to a grip-focused movement each time, so on the push movements, let your hands and fingers relax as much as possible. Also, On the Hang Power Cleans, do your best to keep your bodyweight good and balance (don’t shift back and forth on the toes like in the video).
Scaling Options:
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from below the knee
S/S/S:
1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch
On a running clock…
0:00 – 4:00, do 2 sets @65%
4:00 – 8:00, do 2 sets @70%
8:00 – 12:00 do 1 set @75%
%s Based on 18Mar 1RM
Video courtesy of Diablo CrossFit.
Second go at our Snatch complex for this this cycle. As a reminder, the complex will consist of 1 Snatch Pull, followed by a Power Snatch from the floor, and finish off with a low hang (below knee) Squat Snatch. Like last time, the goal here is to first get the triple extension down in the Snatch Pull, the work on punching the bar over in the Power Snatch and finally a good pull under the bar in the low hang squat snatch. %s go up so time per set increases as well.
WOD:
In 15 Min, complete:
30/25 Cal Ski Erg
50/40 Cal Echo Bike
600M Run
Remaining time, Max Cals Rower
Score = Total Row Cals
Goal – finish each section in roughly 3 min each
Video courtesy of Monroe Miller.
Today will straight up burn the lungs and legs, so make peace with that before you start. That said, finishing each section on roughly 3 minutes is not a sprint speed, but a good grind. In this, the run will feel more like the recovery piece of the WOD. Maybe take the last 100M even a bit slower so you have the gas to go once you are locked into the rower.
Scaling Options:
Run -> 500M Row (Do not count towards you Row Cals)
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
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
Pic courtesy of Sports Performance Tracking.: Small break in the Quarterfinal WODs with some good running work. This one can be done in the gym or on the track. Try to do the 200s at a Rate of Perceived Exertion (RPE) of 5/6 out of 10. On the 300s, same RPE or maybe just slightly faster. On the 400s, take it to roughly at 7/8 out of 10 RPE. See RPE scale above to get an idea of the exertion each level should be.
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
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
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, 2-sec Pause Back Squats
Video courtesy of Runify
S/S/S:
2-sec Pause Back Squat
5X5
Increase weight ea set
Video courtesy of Catalyst Athletics.
Our Squatting Movement this cycle will be the Pause Back Squats. On each rep, you’ll pause for 2 seconds at the bottom. Do not lose tension while holding the bottom. Stay tight and then drive out of the hole. What we are doing here is creating better control at the hardest point of the back squat.
WOD:
Every 2 Min for 16 Min:
12/8 Cal Echo Bike
200M Run
-Score each round separately
Video courtesy of Misfit Athletics.
While you want to move with a purpose on the bike, don’t go full send since you do have a run right after.
Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts
S/S/S:
Deadlift
5X5
Increase weight ea set
Video courtesy of Starting strength.
We go old-school for our pulling movement this cycle. Good ol’ Deadlifts! Keep the core tight, back flat and push the floor away from you!
WOD:
Partner Workout
Teams of 2…
For Time:
80 Cal Ski Erg
50 Clean & Jerks (115/80)
60 Cal Ski Erg
40 Clean & Jerks (135/95)
One partner working at a time. Split as needed
Video courtesy of The Barbell Physio.
Grab your best bud to chip away at this partner WOD! Talk prior to the WOD to figure out if you want to go for specific time pieces or calorie numbers on the Ski Erg prior to swapping out. If you and your partner are about even in skill, strength. Stamina, splitting into chunks on the cals would work. If one partner is way more proficient than the other, then maybe decide on a certain time frame before swapping. This way, the partner who isn’t as proficient won’t die out early. When it comes to the C&J’s, pick a number to break on.
Scaling Options:
Bar weight -> 95/65, then 115/80 -> as needed (ELITE: 135/95, then 155/110
Joint Strike CrossFit 