Category: Beyond the Whiteboard

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)

Push Press 5-4-3

Push Press 5-4-3

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

Workout 4 – 2026 CrossFit Games Quarterfinals

For time:
Row, 1000 m
30 Clean & Jerks
Row, 1000 m
30 Strict Handstand Push-ups

Time cap: 20 mins

♀ 95 lb (43 kg)
♂ 135 lb (61 kg)

Pt. 1: Alt EMOM 20 mins: Clean High Pull, Hang Squat Clean, and Squat Clean

Every 1 min for 20 mins, alternating between:
1 Clean Pull, pick load
1 Clean Pull, pick load
1 Clean Pull, pick load
1 Clean Pull, pick load
1 Clean Pull, pick load
1 Hang Squat Clean, pick load
1 Hang Squat Clean, pick load
1 Hang Squat Clean, pick load
1 Hang Squat Clean, pick load
1 Hang Squat Clean, pick load
1 Squat Clean, pick load
1 Squat Clean, pick load
1 Squat Clean, pick load
1 Squat Clean, pick load
1 Squat Clean, pick load
1 Squat Clean, pick load
1 Squat Clean, pick load
1 Squat Clean, pick load
1 Squat Clean, pick load
1 Squat Clean, pick load

Pt. 2: Alt EMOM 8 mins: AbMat Sit-ups and Side Planks

Every 1 min for 8 mins, alternating between:
15 AbMat Sit-ups
Side Plank, 30 secs

Dumbbell Bench Press 10-10-10

Dumbbell Bench Press 10-10-10

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

AMRAP 15 mins: Wall Balls, Alt DB Snatches, Row Cal, T2B and BMU

Complete as many rounds as possible in 15 mins of:
40 Wall Balls, 20/14 lbs
30 Alternating Dumbbell Snatches, 50/35 lbs
20 Row Calories
10 Toes-to-bars
5 Bar Muscle-ups

Front Squat 4-3-2

Front Squat 4-3-2

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

5 RFT: Run, Handstand Push-ups, Front Squats, and Lateral Burpees

5 rounds for time of:
Run, 200 m
10 Handstand Push-ups
10 Front Squats, 95/65 lbs
10 Lateral Burpee Over Bars

Team WOD: AMRAP 20 mins: Double Unders, Push-ups, Pull-ups, and Deadlifts

Complete as many rounds as possible in 20 mins of:
40 Double Unders
30 Push-ups
20 Pull-ups
10 Deadlifts, 225/155 lbs

Solo WOD: AMRAP 10 mins: Double Unders, Push-ups, Pull-ups and Deadlifts

Complete as many rounds as possible in 10 mins of:
20 Double Unders
15 Push-ups
10 Pull-ups
5 Deadlifts, 225/155 lbs

Push Press 6-5-4

Push Press 6-5-4

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

FT: Toes-to-bars, Dumbbell Push Press, and Rope Climbs

For time:
30 Toes-to-bars
25 Dumbbell Push Press, 50/35 lbs
5 Rope Climbs, 15 ft
25 Dumbbell Push Press, 50/35 lbs
30 Toes-to-bars

FQ: Handstand Walk Practice

For quality:
Handstand Walk Practice, 12 mins

FGB Style: 3 RF-ME: Row Cal, Bike Cal, Burpees, and Double Unders

3 rounds, 1 min per station, for max reps of:
Row Calorie
Bike Calorie
Burpee
Double Under
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Alt EMOM 20 mins: Snatch High Pull, Hang Squat Snatch, and Snatch

Every 1 min for 20 mins, alternating between:
1 Snatch High Pull, pick load
1 Snatch High Pull, pick load
1 Snatch High Pull, pick load
1 Snatch High Pull, pick load
1 Snatch High Pull, pick load
1 Hang Squat Snatch, pick load
1 Hang Squat Snatch, pick load
1 Hang Squat Snatch, pick load
1 Hang Squat Snatch, pick load
1 Hang Squat Snatch, pick load
1 Squat Snatch, pick load
1 Squat Snatch, pick load
1 Squat Snatch, pick load
1 Squat Snatch, pick load
1 Squat Snatch, pick load
1 Squat Snatch, pick load
1 Squat Snatch, pick load
1 Squat Snatch, pick load
1 Squat Snatch, pick load
1 Squat Snatch, pick load

Alt EMOM 8 mins: Alternating V-ups and Plank Holds

Every 1 min for 8 mins, alternating between:
10 Alternating V-ups
Plank Hold, 30 secs