Warm up:
3' cardio
3x
8-8 Front rack openers
6-6 Side lunge
6-6 Rotating lunge
6-6 Forward lunge
3 Hard med ball slam@9/6kg
Strength:
Front sq
3x8 @65%
Metcon:
EMOM 28
1: 15/12 cal row
2: 15 T2B
3: 15/12 row
4: rest
Accessory:
6x
30" Jumping box step up
4x(15-15) Single leg glute bridge
4x(15-15)
Warm up:
3x
15/12 cal ski
10-10 Pec stretch on rig
5-10 Push up w/ slow eccentric
10 Banded Glute bridge
Strength:
Bench press
Build to a heavy set of 10
-then-
2x5 Same weight
Metcon:
"Strict JT"
For time:
21-15-9
Strict HSPU
Strict ring dip
Push up
*rest 5'
"JT"
For time:
21-15-9
Kipping HSPU
Kipping ring dip
Push up
Accessory:
4x
15-15 Side plank hip touch
20"-30" Hollow rock
45"-1' Plank on rings
Warm up:
3' cardio
2x
5-5 Pec stretch
5 Stand to squat
5 Muscle clean
5 Hang sq clean
3-3 Rope pull up
Strength:
Hang Squat clean + Front sq + Sq clean
3x(1+2+1) @ 40-60%
Every 1'30" for 9' (6 sets)
1 Power clean + 1 Squat clean @60-70%
Metcon:
AMRAP 5'
1 Rope climb
3 Sandbag clean to shoulder
*rest 5'
AMRAP 5'
1 Heavy Power clean
4 Burpee box jump over
Accessory:
3x
20 GHD sit up
10-10 Side bend
Warm up:
3x
1'30" bike
20 Fast plate hop
10 GHD back extension
20 Walking lunge + twist
Strength:
Back squat
3x10 @ 50%
Skill:
3x
10 D-ball/Sandbag bear hug squat
Max rep RMU/BMU
15m D-ball/Sandbag bear hug carry
Cardio:
Every 5' for 30' (6 sets)
400/3500m Row
400/350m Ski
Warm up:
3' cardio
2x
10 Snatch grip RDL
10 Hang Muscle snatch
5 Snatch balance
30"-1' OHS bottom hold
Strength:
Muscle snatch + OHS + Floating snatch
3x(1+2+1)@40-60%
Every 1'30" for 9' (6 sets)
1 Power snatch + 1 Sq snatch @60-70%
Metcon:
AMRAP 10
20 KB swing @24/15kg
20/15 cal assault bike
Accessory:
Every 2' for 16' (4 sets per station)
1.: 30"-45"/side SIngle leg wall sit
1.: 10-10 Single leg DB RDL
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