Deadline to sign up is 20 February 2026!
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:
Row 1:00 (:30 easy, :20 mod, :10 hard)
10-15 Banded Muscle Snatch
Bike 1:00 (:30 easy, :20 mod, :10 hard)
10-15 Banded Overhead Squats
Specific Warm Up (12-20)
Snatch:
From hang…
5 Jump and Shrug
5 Elbows High and Outside
5 Hang Muscle Snatch
6 Snatch Balance (2 quarter, 2 parallel, 2 full depth)
3 Hang Power Snatch
3 Hang Squat Snatch
3 Power Snatch (from floor)
(20-30)
Snatch Complex
1 power snatch + 1 hang snatch
*your choice of squat or power on the “hang”
EMOM x 10 minutes
RXConditioning (33-53)
5 sets of:
2:00 max reps /2:00 rest
15/12 cal row
12 hang snatch (95/65lb.)
Max cal bike
*Score is total calories on the bike.
Scale to allow for :30 on the bike.
Loading should be something that allows for unbroken snatches on 3 rounds, then ok to hit 10/5 or 8/7.
Intermediate
5 sets of:
2:00 max reps /2:00 rest
12/9 cal row
12 hang snatch (75/55lb.)
Max cal bike
Baseline
5 sets of:
2:00 max reps /2:00 rest
9/6 cal row
9 hang snatch (35/15lb.)
Max cal bike
(55-60)
1:00 KB Lat Smash (each side)
:30-1:00 Reverse Table Stretch
(0-5)
The goal with our snatching today is to refine mechanics and build to a heavy set through the 10 minutes. The key is to start light and very sharp and this will allow you to succeed in the latter minutes as the load builds up. Have weights by your barbell ready for the loads you expect to hit. Conditioning today is about speed and intensity. These 1:1 work to rest intervals are some of the best ways to build fitness. In the working 2:00 interval, athletes should be able to complete the calories they choose on the rower and the snatches within 1:30 and allow for a minimum of that amount of time on the bike. The hang snatch must be a load you can do unbroken for 12 reps in the first 3 rounds, scale accordingly.