WOD
 | Sun, Mar 29 |  |
| CrossFit 20260329 | 2026 Quarterfinals Workout 4 | Pullup Program 20210706 |
CrossFit 20260329(No Results Tracked) Rowing Warmup 1 set: 15 pulls on the rower (easy pace) 10 good mornings – Coach athletes to sit up tall on the rower. Have everyone identify their 500-meter split time as well as their strokes per minute on their monitor for this drill. 1 set: 15 pulls on the rower (18-20 strokes-per-minute pace) 10 air squats – At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set. 1 set: 15 pulls on the rower (22-24 strokes-per-minute pace) 10 reverse lunges – At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase. 1 set: 15 pulls on the rower (26-30+ strokes-per-minute pace) 10 jumping air squats – At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet. HSPU Progression Clean & Jerk Warmup 3 sets: 2-3 clean and jerks – Build in load. – Rest :30-1:00 between sets. WOD: 2026 Quarterfinals Workout 4 Stretch: 2 sets: 1:00 standing leg swings (front and back) 1:00 sit and reach
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