CrossFit Dahlonega Workout for Feb 20, 2026

Deadlift Max Fri, Feb 20, 2026

Fri, 20 Feb 2026 00:00:00 MST

Find your 1 rep max deadlift weight.

260220 PRE WOD - DISTANCE Fri, Feb 20, 2026

Fri, 20 Feb 2026 00:00:00 MST

10 attempts:
Max-distance broad jump
Or
Max-height box jump

260220 PRE WOD - HEIGHT Fri, Feb 20, 2026

Fri, 20 Feb 2026 00:00:00 MST

10 attempts:
Max-distance broad jump
Or
Max-height box jump

260220 AT HOME WOD Fri, Feb 20, 2026

Fri, 20 Feb 2026 00:00:00 MST

At-home option:
EMOM 15:
Min. 1 | 10 Superman arch-ups + :20 plank hold
Min. 2 | 12 alternating dumbbell farmers carry reverse lunges
Min. 3 | :30 dumbbell deadlifts
– Use two dumbbells.

260220 OPTIONAL STRENGTH Fri, Feb 20, 2026

Fri, 20 Feb 2026 00:00:00 MST

For load:
Back squat
1-1-1-1-1-1-1
– The final set should be the heaviest.

Notes
-Welcome to week three of this Strength II cycle, where we back squat for four weeks.
-Your goal is to find a heavy back squat single. This may not be a 1-rep max, but find your heavy 1-rep lift for the day.

260220 OPTIONAL ACCESSORY Fri, Feb 20, 2026

Fri, 20 Feb 2026 00:00:00 MST

5 sets:
:40 strict handstand push-ups
Rest :20
:40 alternating dumbbell renegade rows
Rest :20

Notes
-Perform 5-10 reps within the 40-second interval. Choose a scaling option that allows this.
-Choose a pair of dumbbells that allows you to perform continuous renegade rows for most of the interval.