WOD
 | Thu, Mar 26 |  |
 Coach B
Today's WOD is a pyramid-style workout - what goes up must come down. You'll be working through shuttle runs, overhead squats, and lateral burpees over the bar with a 1:00 rest in the middle. We're looking for you to keep moving, maintain your pace, and breathe. 😮💨
Congrats Kat on 50 classes!!! 🥳
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| CrossFit 20260326 | 2026 Quarterfinals Workout 1 | Strength + skill 2026 0326 |
CrossFit 20260326
(No Results Tracked)
General Warmup
2 sets:
10 alternating Spiderman stretches
10 alternating hamstring scoop stretches
20 banded side steps (right)
20 banded side steps (left)
1 set:
3 shuttle runs
10 alternating Samson lunges
10 up-downs
3 shuttle runs
10 alternating scorpion stretches
10 air squats
3 shuttle runs
10 jumping air squats
10 burpees
Overhead squat review & warmup
3 sets:
5 overhead squats
– Build in load
– Rest :30-1:00 between sets
WOD: 2026 Quarterfinals Workout 1
See details and record score in next tab
Stretching
Accumulate:
:30 lacrosse ball roll bottom of foot/side
:30 standing hamstring stretch/side
:30 calf stretch/side
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2026 Quarterfinals Workout 1
(Reps, Rx+, Rx2)
2026 Quarterfinals Workout 1
Note: score is for time, but results will be reps due to time cap.
10 shuttle runs
20 overhead squats (80/115 lb)
30 lateral burpees over the bar
Rest 1 minute
30 lateral burpees over the bar
20 overhead squats
10 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back
Time cap: 12 minutes
Rx+ (ages 16-54) - 115/80
Rx (ages 14-15 & 55-64) - 75/55
Rx2 (ages 65+) - 75/55 Front Squats
STIMULUS NOTES:
6:00-12:00
'Gas pedal' workout; In other words, put the pedal to the floor and don't let up on the throttle
Complete the shuttle runs in 2:00 or less on each set
The loading of the barbell should be light to moderate and allow each set of 20 reps in 2 sets or less
Finish burpees in 3:00 or less on each set
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| 1st | 108 Rx+ | Coach E Thu, Mar 26, 2026 | | 2nd | 115 | Coach A Thu, Mar 26, 2026 | | 3rd | 80 | Kathleen Thu, Mar 26, 2026
Natalie Thu, Mar 26, 2026
Kelly Thu, Mar 26, 2026 | | 1st | 96 Rx+ | Kyle Thu, Mar 26, 2026 | | 2nd | 96 | Jose B Thu, Mar 26, 2026 |
| 1st | 108 Rx+ | Coach E Thu, Mar 26, 2026 | | 2nd | 115 | Coach A Thu, Mar 26, 2026 | | 3rd | 80 | Kathleen Thu, Mar 26, 2026
Natalie Thu, Mar 26, 2026
Kelly Thu, Mar 26, 2026 | | 1st | 120 Rx+ | Joey P Tue, Mar 24, 2026 | | 2nd | 96 Rx+ | Kyle Thu, Mar 26, 2026 | | 3rd | 112 Rx | Coach J Tue, Mar 24, 2026 |
| Coach E | 108 Rx+ | | | Kyle | 96 Rx+ | | | Coach A | 115 | M | | Jose B | 96 | M | | Kelly | 80 | M | | Natalie | 80 | M96 | | Kathleen | 80 | M |
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Strength + skill 2026 0326
(Check In)
Warmup:200m walk
1-2 minutes cardio
:30 thoracic extension
5 scap pull-ups with hold
5/side wall t spine openers
10 air squats into 10 snatch mobility rotations
5 narrow squats
6 Cossack squats
Ankle stretch
Pigeon pose
3 sets - push from knee to hip + 2 hang snatch @ 55%
6 sets - snatch pull + snatch @ 70%
3x2 back squats @ 70%
Stretching
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| Coach E | Yes | | | Coach J | Yes | | | Phil | Yes | | | Matt | Yes | |
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