Warm up:
3' Ski
2x
10-10 Pec stretch on rig
10 Banded Z press
10-10 Lat stretch on rig
10 Alt lunge w/ lat flexion
Strength:
5x
8 Strict press @ 65%
Metcon:
Every 2' for 24'
1: 40" Max GHD sit up
2: 40" Max dDB Thruster @2x15/12kg
3: 40" Max Rope climb
4: 40" Max Box jump/step down
Accessory:
2x
Max unbroken Strict pull up
3' Bar dead hang (no grips)
Warm up:
3' cardio
2x
10-10 Suitcase deadlift
15 Banded glute bridge
Strength:
Deadlift
5x2 @ 80-90%
Metcon:
EMOM 40
1.: 15/12 cal row or bike
2.: 3-5 D-ball/Sandbag clean @ 70/45kg
3.: 12/9 cal ski
4.: 15"-30" Hanging L sit hold
Accessory:
Seated box jump
3x5
Depth drop + vertical jump + broad jump
8x(1+1+3)
Sorenson hold
3'-6' for quality
Warm up:
3' cardio
2x
5-5 Rotating lunge
5-5 Anterior hip pulse on box
5-5 Posterior hip stretch on box
10 Front rack openers
5 Muscle clean
5 Strict press
15" Handstand hold against wall
Strength:
Every 2' for 10'
5-8 Strict press @ 70-80%
EMOM 12
1: 30 Bicycle kick crunch
2: 30" Front plank shoulder tap
3: 10-15 V-up
4: 15"-15" Star plank
Metcon:
"2026 CrossFit Quarterfinals, workout 4"
For time:
1000m Row
30 Clean & Jerk @61/43kg
1000m Row
30 Strict HSPU
Tc.: 20'
Warm up:
3' Cardio
2x
16 Front rack openers
5-5 Lunge + twist
5 Muscle clean
5 Strict press
5 OHS
30" Hollow hold
Strength:
Hang sq snatch + Sq snatch w/ 2" pause in receiving position
4x(1+1) @ 60-70%
Matcon:
3x
50 Double under
10 OHS @50/35kg
50 Double under
20 Power clean @50/35kg
50 Double under
30 Pull up
50 Double under
10 BMU/Burpee pull up
Accessory:
30" on - 30" off
8 alt. sets
Kipping ring dips
GHD back extension
Warm up:
3x
1'30" Bike
10-10 Lateral lunge
15 Med ball sq
30" Front plank on hands
Strength:
Back sq
3x3 @80-90%
Skill:
EMOM 12
1.: 2-6 RMU/BMU/Burpee pull up
2.: 1-2 Rope climb
3.: rest
4.: 1-2 Rope climb
5.: 2-6 RMU/BMU/Burpee pull up
6.: rest
Bonus:
EMOM 10
2-4 Wall walk
Warm up:
3' bike
2x
15-15 Front rack openers
5 Hang sq clean
5 Split jerk
5 Thruster w/ 2" pause at top
Strength:
Clean pull + Power clean + High hang sq clean + Power jerk
3x(1+1+1+1)@40-60%
Sq clean + Split jerk
3x(1+1)@75-85%
Metcon:
For time:
15-12-9
Power snatch @52/39kg
Box jump / step down
*rest 3'
3x
12 OHS @52/39kg
9 Strict HSPU
Accessory:
3x
8-8 Lateral box step up w/ med ball bear hug hold @14/9kg
10-10 Rotating lunge w/ floor touch
20 HIGH jumping lunge
3x
10-10 Landmine single leg RDL
Warm up:
3'
2x
10-10 Pec stretch on ring
8-8 Single arm ring row
10 Sots press w/ PVC or empty BB
5 Inchworm
Strength:
5x
2 Bench press @85-90%
Metcon:
For time:
3x
8 dDB thruster @2x22.5/15kg
8 T2B
2x
12 Thruster @45/30kg
12 C2B
1x
24 Wall ball @9/6kg
24 Burpee pull up
Accessory:
Build to a 2RM weighted strict pull up
EMOM 8
8 dDB bent over row
Warm up:
3' Bike
3x
8-8 Front rack oponers
6-6 Side lunge
6-6 Rotating lunge
6-6 Forward lunge
3 Hard med ball slam @9/6kg
Strength:
Front sq
5x2 @ 85-90%
Metcon:
EMOM 24
1.: 15/12 cal row // 6 Shuttle run
2.: 10-15 T2B // 1-2 Rope climb
3.: 8 dDB box step over // 7.5-15m dDB OH walking lunge @2x22.5/15kg
4.: rest
"//" - alternating each round
Accessory:
Every 2' for 8'
1.: 40" Jumping lunge
2.: 40" Skater jump
3x
15-20 Banded good morning
Warm up:
3' Cardio
2x
16 Front rack openers
8-8 Lunge w/ lateral flexion
8 OHS w/ empty BB
8 Ring kip swing
Strength:
DB bench press
Build to heavy set of 10
*rest 2'
Max reps @ 50-60% of heavy 10
*rest 2'
Max rep push up w/ 2" pause at top
GHD ab hold/Hollow hold
2' for quality
Metcon:
"2022 age group quarterfinals, workout 2"
For time:
50 OHS @45/30kg
40 Bar facing burpee
40 Back rack walking lunge @45/30kg
30 Bar facing burpee
30 Power clean @45/30kg
20 Bar facing burpee
20 Alt pistol
10 RMU
Tc.: 20'
Warm up:
3' Cardio
2x
2 wall walk + 10" hold
5 Muscle clean
5 Clean pull
5 Power clean
5 Strict press
Strength:
Power clean + Front sq + Sq clean + Split jerk
5x (1+2+1+1)
Sq clean + Split jerk
3x (1+1)
Metcon:
AMRAP 10
10m Left DB OH lunge @22.5/15kg
15 T2B
10m Right DB OH lunge
15 Box jump over
Accessory:
3x
15-15m Suitcase carry (single arm) @32/20kg
10-10 Side band