WOD

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Most Recent Benchmark:
CrossFit Open 26.2 on Mar 8, 2026 (3 days ago)

CrossFit 20251203

Overhead Squat 3 Rep Max

Front squat 3 rep max

Back Squat 3 Rep Max

❄️ Blizzard of Burpees ❄️

CrossFit 20251203

(No Results Tracked)
WARM-UP:
200m walk
4 sets:
:20 jumping jacks
:20 air squats
:20 mountain climbers

WOD MOVEMENT REVIEW & WARM-UP:
2 sets:
3 overhead squats
– Build in load

2 sets:
3 front squats
– Build in load

2 sets:
3 back squats
– Build in load

HEAVY DAY! For load:
Overhead squat
3-3-3

Front squat
3-3-3

Back squat
3-3-3

– Start at 75-80% of 1-rep-max overhead squat and aim to increase all 9 sets.
– Rest about 3:00 between sets

MODIFICATIONS:
Scale the load for each squat variation based on your capacity, strength, and mobility

STIMULUS NOTES:
Heavy day, relative to each individual athlete

STRETCHING: 2 sets:
1:00 banded hamstring stretch/leg
1:00 child’s pose