WOD — February 25, 2026

CrossFit – Wed, Feb 25

General Warm-up

1:00 Calf Raises

1:00 Tib Raises

1:00 Spiderman Lunges

Then

3 Rounds

1:00 Machine

10 Light Dumbbell Push Press

30 Jump Rope Reps (mix up jump rope style as desired)

8 rounds for time (Time)

5 Strict HSPU

35 Crossover Single Unders

0.5/0.4k Air Bike

Feel: Cardio

Pace: Sustain

Target Score: 13-17 Minutes

Firebreather Score: sub-13

Bench Press (“Tempo Pause Bench Press
1×1 @ 80%
8×2 @ 75-85%

Row 250m Between Sets to Flush
)

Tempo = full control throughout. You shouldn’t feel any kind of bounce/stretch reflex in the bottom, the way up should rely on tension and control over power. Slower than usual throughout the whole lift, with a full pause at the chest.

Pay close attention to your bar path – it should autocorrect due to the speed, and can teach you something about how you should be pressing when it’s full speed.