WODs | Raise the Bar Fitness

General Warm-Up

20 90/90 Hip Rotations
20 Bent Over Y Press
3 Rounds
5 Inch Worms
10 Reverse Lunges
10 Hang Muscle Snatch
Then
10 Behind The Neck Snatch Grip Shoulder Press
10 Muscle Hang Power Snatch

Strength

Hang Snatch for 15 minutes practice technique or build to a moderate double.

WOD

Workout Format

CrossFit Open 26.3
16 Minute TC

Elite

2 rounds of:
12 burpees over the bar
12 cleans (95/65)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 clean (115/75)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar
12 cleans (135/85)
12 burpees over the bar
12 thrusters

Competitive

2 rounds of:
12 burpees over the bar (may step over)
12 cleans (65/45)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar (may step over)
12 clean (85/55)
12 burpees over the bar
12 thrusters
2 rounds of:
12 burpees over the bar (may step over)
12 cleans (95/65)
12 burpees over the bar
12 thrusters

Performance

2 rounds of:
12 burpees
12 cleans (45/25)
12 burpees
12 thrusters
2 rounds of:
12 burpees
12 clean (55/35)
12 burpees
12 thrusters
2 rounds of:
12 burpees
12 cleans (65/45)
12 burpees
12 thrusters

Stimulus Points

Pace! Don't Die :)

Accessory

Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Tricep Dips
Even Minutes) 8-12 DB Curls

Cool Down & Dismissal

TBD

Friday, March 13th, 2026 - Bootcamp