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 10 Glute bridge 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ handstand hold Metcon: AMRAP 24 12 Deadlift @ 100/70kg 9 HSPU 15 Box jump over 200m Run
Warm up: 3′ Bike 2-3x 20 Plate hop 5 Straight leg box jump 30″ Mountain climber EMOM 5 1 Clean pull to hold + 1 High hang power clean + 1 Floating power clean + 1 Split jerk Strength: Power clean + Power jerk + Power clean + Split jerk w/ 2″ pause in receiving…
Warm up: 2 min bike 3 rds 5 burpee no push up 10 light dumbbell front raises 5 light strict press Strength: 5×8 Strict press Metcon: Amrap 10 min 10 cal cardio 10 box jump /step 10 ttb / k2e / k2c Accessory: Amrap 5′ 16 dumbbells Alt biceps 16 dumbbells alt triceps…
Warm up: 1’30” ski 1’30” row 3x 10 Banded good morning 4-4 Turkish get up 3-3 KB windmills 5-8 Burpee broad jump Strength: 4x 2 Bench press @ 65% 10 Deficit push up Every 45″ – 7’30” 2 Speed deadlift @ 50 kg Metcon: EMOM 25 1: 13/10 cal ski 2: 15m Handstand walk 3:…
Warm up: 2 min cardio Amrap 5′ 8/8 one leg hip thrust 8/8 one leg romanian deadlift 15 barbell good morning Strength: Every 2 min x5 = 10 min 3 deadlift @2121 tempo 70-80% + 10-10 @50-60% Metcon: CFGO 20’2 Amrap 20′ 4 dumbbell thruster 2×22,5 / 2×15 kg 6 ttb 24 double…
Warm up: 3′ bike 3x 12 Front rack openers 8 Alt. cossack squat 8-8 Banded pallof press 5 slow OHS @ pvc/empty BB Strength: OHS 3×5 @ 60% Back squat 2×5 @ 60% Skill: 20′ Bike @ zone 2-3 *Every 2′ complete 2-6 BMU Metcon: AMRAP 10 10 T2B 15m Handstand walk 10 T2B 3 Wall…
