The 2026 Crossfit Open begins Feb. 26th!
Sign up to participate on a team!
-$25 fee includes team shirt
-Team Captain Coaches: Jeremy, Caleb, Tiffany & Bailey
-3 week themes: Redneck, Patriotic, team shirt/color
Point System
-1pt for doing the WOD Fri-Mon
-1pt for attending Friday night
-1pt for dressing in theme
-1pt for logging in Wodify
Bonus points!
-5pt awarded to the team with the best top 5 scores (2 rx & 3 scaled) weekly.
-5pt for each athlete that signs up on HQ
-5pt awarded to the best performing athlete (not based on score, coaches pick)
General Warm Up (5-12)
2 rounds:
5 Pushup Toe Tap (pushup-tap-tap)
10-15 Single Leg Glute Bridge (each leg)
5 Banded Pass Through
10 Banded Bradford Press
Specific Warm Up (12-27)
Wall Walk:
:20 Wall Facing HS Hold
10 Wall Facing Shoulder Taps (L+R= 1 rep)
1 Wall Walk
Deadlift:
5 Mid shin to middle of knee cap
5 Middle of knee cap to fully standing
5 Segmented Deadlift (hip to middle knee cap and pause, knee cap to mid shin, then back up, pausing at knee cap on the way up)
5 Normal Speed Deadlift
(27-37)
Deadlift
Every 2:00 x 5 sets
Execute 3 deadlifts building in load.
*start around 75-80% 1rm or RPE
RXConditioning (40-55)
21 Deadlifts (255/175lb.)
3 Wall Walk
18 Deadlift
6 Wall Walk
15 Deadlift
9 Wall Walk
12 Deadlift
12 Wall Walk
For time.
Goal: Sub 12
Cap: 15
Intermediate
21 Deadlifts (185/125lb.)
3 Wall Walk
18 Deadlift
5 Wall Walk
15 Deadlift
7 Wall Walk
12 Deadlift
9 Wall Walk
For time.
Baseline
21 Deadlifts (35/15lb.) (Consider DB Deadlifts)
3 Stationary Inch worm
18 Deadlift
5 Stationary Inch worm
15 Deadlift
7 Stationary Inch worm
12 Deadlift
9 Stationary Inch worm
For time.
(55-60)
4 sets:
:30 Active Lunge Hold (add weight if possible)
*Alternate legs each set, 2 sets each leg, 4 sets total
(0-5)
Today we hinge from the floor in our strength work. While it is the deadlift, it should be called the “life lift”. It is essential to do and to build in order to thrive through our years. The goal is to prioritize great mechanics in the warm up and practice those same mechanics through the 5 sets of strength work. The goal is to start relatively heavy and stay heavy today. In order to improve strength, especially for those of you who have been at this for a while, you must have “many” working sets to create physiological adaptation, not just build to a heavy set of something on all training days. Then we get to a notorious combo of deadlifts and wall walks. Why? Well, they interfere with each other just enough to be uncomfortable but are opposing one another just enough to keep you moving when it’s time to hit the next round. The loads for your deadlift should allow for you to get to 21 in 2 sets if you were asked to. You can break them up as you wish, but that is the standard to consider. Wall Walk volume should be considered based on how well you do them. Can you do 6 wall walks in a minute? If so, RX’d can be in the cards today, but you must trust your muscle endurance. Round 9 wall walks will feel very different than the previous 9 you accumulated.