WODs | Raise the Bar Fitness

General Warm-Up

20 Bent Over Y Raise
30 Sec Lunge Hold ~ Left
30 Lunge Hold ~ Right
3 Rounds of
15 Air Squats
10 Push Ups
3 Box Jumps

Strength

Every 2 Minutes On The Minute
5 reps @ 45% of 1 Rep Max
3 reps @ 54% of 1 Rep Max
1 reps @ 63% of 1 Rep Max
10 or more reps @ 67.5% of 1 Rep Max

WOD

Workout Format

CrossFit Open 26.1

Elite

For time:
20 wall-ball shots (20/14)
18 box jump-overs (24/20)
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Time cap: 12 minutes

Competitive

20 wall-ball shots (14/10)
18 box jump-overs/step-over (24/20)
30 wall-ball shots
18 box jump-overs/step-over
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs/step-over
30 wall-ball shots
18 box jump-overs/step-over
20 wall-ball shots
Time cap: 12 minutes

Performance

15 wall-ball shots (14/10)
15 box jump-overs/step-over (24/20)
20 wall-ball shots
15 box jump-overs/step-over
30 wall-ball shots
15 medicine-ball box step-overs
55 wall-ball shots
15 medicine-ball box step-overs
30 wall-ball shots
15 box jump-overs/step-over
20 wall-ball shots
15 box jump-overs/step-over
15 wall-ball shots
Time cap: 12 minutes

Stimulus Points

TBD

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 12 Forearm Curls
Even Minutes) 30 seconds wall sit

Cool Down & Dismissal

TBD

Friday, February 27th, 2026 - Bootcamp