Author: snoridgecf

Pause Back Squat (2 Sec) 5-5-5

Pause Back Squat (2 Seconds) 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Chipper: Run, Pull-ups, C2B, and BMU Ladder

For time:
Run, 800 m
30 Pull-ups
Run, 400 m
20 Chest-to-bar Pull-ups
Run, 200 m
15 Bar Muscle-ups

Time cap: 12 mins

5x 3 mins AMReps: Run and Power Clean & Jerks

5 rounds, 3 mins each, for max reps of:
Run, 400 m
max reps in remaining time Power Clean & Jerks, 135/95 lbs

Rest 2 mins between each round.

Team WOD: AMRAP 20 mins: Double Unders, Kettlebell Swings and Burpee Broad Jumps

Complete as many rounds as possible in 20 mins of:
40 Double Unders
20 Kettlebell Swings, 53/35 lbs
10 Burpee Broad Jumps

Solo WOD: AMRAP 12 mins: Double Unders, Kettlebell Swings and Burpee Broad Jumps

Complete as many rounds as possible in 12 mins of:
25 Double Unders
15 Kettlebell Swings, 53/35 lbs
10 Burpee Broad Jumps

Push Press 4-3-2

Push Press 4-3-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Run, Toes-to-bars, and Wall Walks

For time:
Run, 400 m
30 Toes-to-bars
Run, 400 m
10 Wall Walks
Run, 400 m
30 Toes-to-bars
Run, 400 m

Front Squat 3-2-1

Front Squat 3-2-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMRAP 17 mins: Rows, Rope Climbs, and Front Squats

Complete as many rounds as possible in 17 mins of:
Row, 400 m
2 Rope Climbs, 15 ft
max rep Front Squats, 135/95 lbs

Opt. 2: 30 Bar Muscle-ups for time

For time:
30 Bar Muscle-ups

Opt. 3: 45 C2B Pull-ups for time

For time:
45 Chest-to-bar Pull-ups

Checkout WOD; FT: 50/35 Bike Cal

For time:
50/35 Bike Calories

EMOM for 8 mins: Deadlifts and Box Jumps

Every 1 min for 8 mins do:
3 Deadlifts, pick load
3 Box Jumps, 30/24 in

AMRAP 12 mins: Row Cal, Deadlifts, Handstand Push-ups, and Box Jumps

Complete as many rounds as possible in 12 mins of:
12/10 Row Calories
8 Deadlifts, 185/135 lbs
6 Handstand Push-ups
4 Box Jumps, 30/24 in

Pt.1: 5 RFT: Squat Snatch, Kettlebell Swings, and Run

5 rounds for time of:
9 Squat Snatches (75#/55#)
12 Kettlebell Swings (53#/35#)
Run 200m

Pt. 2: EMOM for 6 mins: Squat Snatch

1 Squat Snatch, pick load

Every 1 min for 6 mins.

Team WOD: AMRAP 20 mins: Push-ups, AbMat Sit-ups and Air Squats

Complete as many rounds as possible in 20 mins of:
5 Push-ups
10 AbMat Sit-ups
15 Air Squats

Solo WOD: AMRAP 15 mins: Push-ups, AbMat Sit-ups and Air Squats

Complete as many rounds as possible in 15 mins of:
5 Push-ups
10 AbMat Sit-ups
15 Air Squats

Deadlift 5-5-5

Deadlift 5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

Workout 3 – 2026 CrossFit Games Quarterfinals

For time:
3 rounds of:
50 Double Unders
10 Deadlifts, weight 1 (lightest)
— then —
2 rounds of:
50 Double Unders
10 Deadlifts, weight 2
— then —
50 Double Unders
10 Deadlifts, weight 3 (heaviest)

Time cap: 12 mins

♀ 155, 185, 225 lb (70, 83, 102 kg)
♂ 225, 275, 315 lb (102, 125, 143 kg)