General Warm Up (5-12)
2 rounds:
:30 Jump Rope (singles, crossover, dubs, etc)
10-10-10 Banded Complex
:30 Plank (on elbows)
15 Banded Good Morning
Specific Warm Up (12-22)
Dubs:
:15 Singles, :15 Left Leg Singles, :15 Right Leg Singles
Rest :15-:30
:15 Singles, :15 Single Under Crossovers, :15 Singles
Rest :15-:30
2x :15 Double Unders, :15 Singles, :15 Double Unders
Rest :15-:30
Deadlift:
5 Hips to Above Knee (Focus on bending over)
5 Hips to Above Knee then Below Knee (focus on knees getting out of the way as they go from above to below knee)
5 Hips to Above knee, then below knee then mid shin
5-10 Normal Deadlift
then…
5-4-3-2-1’s
*The 5-1 should be warm up and building in load, once they get to singles the goal is stand up hard, drive feet through the ground and build to a 1 RM for the day
(23-38)
In 15:00 build to a new 1rm deadlift PR!
RX (42-54)
Quarterfinals Workout #3 (2026)
3 rounds of:
50 double-unders
10 deadlifts, weight 1 (lightest)
2 rounds of:
50 double-unders
10 deadlifts, weight 2
1 round of:
50 double-unders
10 deadlifts, weight 3 (heaviest)
Goal time: Sub 10:00
Time cap: 12 minutes
♀ 155, 185, 225 lb
♂ 225, 275, 315 lb
Intermediate
3 rounds of:
50 single unders
10 deadlifts, weight 1 (lightest)
2 rounds of:
50 single unders
10 deadlifts, weight 2
1 round of:
50 single unders
10 deadlifts, weight 3 (heaviest)
W: 125, 155, 175
M: 185, 225, 275
Baseline
3 rounds of:
50 single unders
10 deadlifts, weight 1 (lightest)
2 rounds of:
50 single unders
10 deadlifts, weight 2
1 round of:
50 single unders
10 deadlifts, weight 3 (heaviest)
W: 35,55,75
M: 55,75, 95
(57-60)
:30-1:00 Hamstring Stretch against Rig (each side)
:30-:45 Calf Stretch against Wall (each leg)
hamstring stretch:
Building off yesterday’s progress on the bench press, today we shift our focus to the deadlift. Take time to get thoroughly warmed up, then use the 15-minute window to work up to a new 1RM and aim to surpass your previous best.
Afterward, we’ll take on a recent CrossFit Quarterfinals workout that combines deadlifts and double unders. If the weight feels manageable and you can complete the jump rope in one to two sets per round, this becomes a test of pace, aggression, and precision. Stay composed, minimize mistakes, and keep things moving. A double overhand grip with a hook grip is recommended to maintain consistency under fatigue.