WOD & Blog

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

“Slyrox”
For time
Run 400m
30 x Wallball (20/14lbs)
Run 400m
100m Bear Crawl (Push Slamball)
30 x Slamball
Run 400m
30 x Burpee Jumping Pull-ups
Run 400m

NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Skill Development: “Flapjacks”
For Quality
15-12-9-6-3 reps
Rx+ 21-18-15-12-9 reps

GHD/Abmat Sit-ups
Back Extensions

NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Pliability/Mobility Series
-Standing Forward Fold
-Seal Sphinx
-Child’s Pose
-Standing Straddle Half Moon
-Seated Forward Fold
-Lizard
-Supine Twist
-Dynamics & Banded Drills

Impact/Focus: Handstand Skills, Balance, Strength
7 Rounds, on the :90 of
I. Handstand Walk x 15-30ft
II. Strict/Kipping HSPU’s x 5-12 reps
III. Shoulder Taps x 10-20 reps
IV. Handstand Hold (wall or free) x :20 seconds

Post notes/scores to comments.

“Bipedal Ambulations”
12:00 AMRAP of
Row 18/15 kcal
80ft x Walking Lunges
8 x Handstand Push-ups

NOTES: Double Dumbbell Push Press and Handstand Walk assignments are two examples of scaling difficulty and movement form to substitute for the Handstand Push-up task. Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

Impact/Focus: Press Select 1RM
Versus a 12:00 Running Clock;
*Select Press or Bench Press*
Recommended Warm-up Sets x 10-8-5-3 reps, building in weight
Then…
Press or Bench Press x 1-1-1-1…1RM
*Climb weight across as many sets/reps as needed, resting amply between heavier efforts.

NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

“Flipettle”
10 Rounds for time of
3 x Power Clean & Jerk, Power Snatch or Tire Flips
3 x Burpees (over bar)

NOTES: Power Clean & Jerk @135/95lbs, Snatch @115/85lbs or Tire Flips. Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Skill Development
6 Rounds of :20 work x :10 rest of
L-sit (Hanging)
Hollow Rocks
Low Plank Holds

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

Impact/Focus: Back Squat
Versus an 18:00 Running Clock;
Recommended Back Squat Warm-up Sets x 10-8-5-3 reps, building in weight
Then…
Back Squat x 1-1-1-1…1RM
*Climb weight across as many sets/reps as needed, resting amply between heavier efforts.

NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

“Ten Toes”
For time vs. a 12:00 soft time cap
Row 500m or Run 400m
Immediately into…
15-10-8-6-4-2 reps of
Thrusters (75/55lbs)
Pull-ups

*500m Run or 400m Row Cooldown effort to finish.

NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

Impact/Focus: Dumbbell Complex
5 rounds on the 3:00 of

I. 3 x Double Dumbbell (or Kettlebell) Complex
Burpee (Push-up on Dumbbells)
+
Dumbbell Deadlift
+
Lunge
+
lunge
+
Power Clean
+
Push Press

II. Athletes may choose to perform the following in place of the Dumbbell Complex:
Front Squats x 5-5-5-5-10 reps (last set is a drop set)

NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

“Self Agency“
5 rounds for time of
3 x Wall Walks
5 x Dumbbell Complex (select weight)
10-20-30-40-50 x Double-unders

NOTES:

Rx+ options are as follows
5 x walk walks per round, Doubles x 50 reps per round
50/35 lbs for Dumbbell Weight

Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

Impact/Focus: Power Snatch
10 Rounds on the :90 of

Power Snatch x 1-1-1-1-1-1-1-1-1-1
*Climb weight across sets/reps as able or work across at a challenging weight for all sets and reps.

NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

“Fight Gone Bad!”
Three rounds for max reps/kcal of

1:00 x Wallball (20/14lbs to 10/9ft tgt)
1:00 x Sumo Deadlift High-Pull (75/55#)
1:00 x Box Jumps (20/20”)
1:00 x Push Press (75/55#)
1:00 x Row (Kcal)
1:00 x Rest

NOTES:

Those that need a reprieve from box jumps may perform a Slamball or one of two substitute plyometric movements as applicable.

**Partner/Team version highly encouraged for today’s Benchmark smasher, each round is :90 seconds long with one athlete working at a time and splitting work/rest anyway.**

Scores today are total reps and kcal combined for one final number.
An additional challenge should you choose to accept;
If able to hit 300 reps in 3 Rounds, ante up for a five round bender of metabolic proportions.
Get some, freaks.

Post total rep count (points) to comments.

Pliability/Mobility Series
-Standing Forward Fold
-Seal Sphinx
-Child’s Pose
-Standing Straddle Half Moon
-Seated Forward Fold
-Dynamics & Banded Drills

“Moniker”
For time
(vs. a 14:00 time cap)
Run x 400m 400m 400m
Push-ups x 30-20-15
GHD/Abmat Sit-ups x 30-20-15

NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Impact/Focus: “Push Select”
VS. a 10:00 Running Clock,
Select either Bench Press or Push Press and work through one of the following options:
I. Build to a 3RM
II. Warm-up to a working weight and complete 5 sets x 3 reps

Post notes/scores to comments.

Warm-up Drills
I. 2 Rounds of
Row 250m
10 x Air Squats
10 x Ring Rows
II. Dynamics & Floor Series
III. Mobility

Impact/Focus: “QFW#2” Primer
4 Rounds, on the 3:00 of

4-6 x Bar Muscle-ups, Pull-ups, Scap Pull-ups
4-6 x Double Dumbbell Hang Squat Cleans

Post notes/scores to comments.

“Quarterfinal Workout #2”
For time
80 x Double Dumbbell Hang Squat Cleans (50/35lbs)
40 x Bar Muscle-ups

NOTES: Scaling today will be 1:1 for Pulling movements. Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

Skill Development
Tabata x Hollow Rocks
Tabata x Plank Holds
Finish with…
4 sets of 10 reps x GHD Back Extensions

Warm-up Drills
I. Row 500m
II. Dynamics & Floor Series
III. Mobility

Impact/Focus: “QFW#4” Primer
4 Rounds, on the 3:30 of

3-5 x Clean & Jerk (Climb weight across sets)
3-5 x Strict HSPU’s (or scaled movement)
Row for the remaining time

Post notes/scores to comments.

“Quarterfinal Workout #4”
For time
(vs. a 20:00 time cap)
Row 1000m
30 x Clean & Jerks (135/95lbs)
Row 1000m
30 x Strict Handstand Push-ups

NOTES: See scaling image below… Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

ABOUT THE WORKOUT: INTENDED STIMULUS
· If you are competing in the 2026 Quarterfinals, presented by Velites, remember to read the official standards, requirements, and regulations on the CrossFit Games website.
· 12:00-20:00.
· Longest workout of the 2026 CrossFit Quarterfinals.
· Classic complementary movement functions with pushing and pulling.
· Aim to complete each row in 5:00 or faster.
· The loading of the barbell should be

SCALING OVERVIEW
· Reduce the loading of the barbell.
· Reduce the distance on the rower.
· Reduce the difficulty of the strict handstand push-up.
· Those who are competing in the Quarterfinals, you must complete the official workout provided by CrossFit. To learn more, visit games.crossfit.com.
· If you are not competing in the Quarterfinals and/or not logging an official score, scale the workout to match your ability.

Warm-up Drills
I. Coach’s Choice
II. Set-up, Training Flow & Movement Review

Impact/Focus: QFW#3 Primer
4 Rounds, on the 3:00 clock

3-5 x Deadlifts
*Climb weight as able, establish 3 weights.
30 x Double-unders -or- 50 x Single-unders

NOTES: Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.

“Quarterfinal Workout #3”
For time
vs. a 12:00 time cap

3 rounds of
50 x Double-unders
10 x Deadlifts (weight 1)

2 rounds of
50 x Double-unders
10 x Deadlifts (weight 2)

1 round of
50 x Double-unders
10 x Deadlifts (weight 3)

NOTES:
♀ 155, 185, 225 lb (70, 83, 102 kg)
♂ 225, 275, 315 lb (102, 125, 143 kg)
Additional scaling and points of performance will be covered during the whiteboard brief.

Post scores to comments.