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′ Bike 2x 20-20 Posterior hip stretch on box 10 Good morning @ empty barbell 10-10 Cossack squat 10-10 Single arm DB OH squat 10-10 Side plank rotations Strength: 3x 6 Bamboo bar OHS EMOM 8 3-5 OHS @ 50% Tempo 21×1 Metcon: For time: 50/36 cal assault bike 10 D-ball/sandbag clean @…
Warm up: 3′ Row 3x 12 Hip 90-90 Transitions 20″-20″ Copenhagen plank 10-10 Adductor stretch on box 10 Muscle snatch Strength: High hang squat snatch + Low hang squat snatch + Squat snatch + OHS 2x(1+1+1+1) @ 70-75% Halting snatch deadlift 5x(1.1) @ 95% Metcon: AMRAP 10 5-10-15-…. Cal ski Box jump / step down…
Warm up: 3′ Cardio 2x 4-4 Side lunge w/ floor touch 4-4 Rotating lunge w/ floor touch 4-4 Forward lunge w/ floor touch 12 Banded face pull 8 Front squat Strength: Front squat 3×5 @ 65-75% OHS 2×10 @ 50-60% Metcon: 2x for time 25 Deadlift @100/70kg 25 HSPU 25 Wall ball 25 T2B Accessory: 2x Max…
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: Deadlift Build to a heavy set of 5 DB bench press 4×8 (31X1 tempo) Metcon: Every 4′ – 40′ (10rounds) 12/9 cal bike 12/9 cal ski 6 shuttle run (7.5-7.5m = 1rep)…
Warm up: 3′ Cardio 2x 10 Glute bridge 5 Inchworm 10 Air sq 10-10 Single leg RDL 30″ plank Metcon: EMOM 40 1: 15/12 cal row 2: 15 USA swing @ 32/16kg 3: 5 Wall walk 4: Rest 5: 50/100 D/S under 6: 16 alt C&J @ 22.5/15kg 7: Max Abmat sit up 8: rest
Warm up: 3x 1’30” Bike 20 Fast plate hop 10 GHD back extension 20 Walking lunge + twist Strength: Back squat 6×4 @ 70-80% Skill: 3x 2-6 Ring MU/BMU/Burpee pull up 6 Box jump over 8 Devil press @2×22.5/15kg 6 Box jump over 2-6 Ring MU/BMU/Burpee pull up *rest 3′ btw sets Cardio: 4x 600/500m Ski…
