Third time hitting our DB Bench Press this cycle. Working sets go back up to 5, but reps dropped to 3. Make sure you go heavier this time around than you did in the 3X5 week.
WOD:
EMOM 14:
Odd Min – 3 Wall Walks
Even Minutes – 10 Dual DB Push Press (50/35)
Video courtesy of Misfit Athletics.
Shoulder stability and explosiveness is your key to success today. Keep the core engaged when hitting the wall walks and actively pull yourself down in the dip for the push press.
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
Every 4 Min for 6 Sets, complete…
12/10 Cal Row
10 Burpee Box Jump Overs (24”/20”)
8 Alt DB Snatch (50/35)
Score each round separately
Video courtesy of OPEX
Fitness.Efficient transitions and steady pace will allow you to finish each round in roughly 3 min or less per round. Take just a bit off the last Cal or two on the rower so you aren’t winded going into the burpee box jump overs.
Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Power Clean from mid shin, Squat Clean from below knee, Front Squat, Press, Push Press, Push Jerk, Split Jerk
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
On a running clock…
0:00 – 5:00, do 3 sets @70%
5:00 – 10:00, do 2 sets @75%
10:00 – 15:00 do 2 sets @80%
*do 1 Split Jerk at the end of ea set
%s Based on 20May 1RM
Video courtesy of The Strength Agenda.
Third go at our Clean Complex for this cycle. %s go up a and reps go up a bit, so like last time keep the core engaged and really push that ground away from you!
WOD:
14 Min AMRAP:
60 Double Unders
20 Am. KB Swings (55/35)
10 Front Squats (135/95)
Video courtesy of NC Fit.
Biggest advice I can give (outside of pace yourself) is shake out the legs going from move to move. The hamstrings and glutes get very fired up in dubs, and you could feel them getting pretty tight if you just pick up that KB right after. Same with going from KB Swings to Front Squats. Last thing you want in the middle of a WOD is the hammies cramping up on you.
Scaling Options:
Dubs -> 30 Dubs -> 15 Dubs -> 120 Single Unders
KB weight -> 35/25 -> as needed (ELITE: 70/55)
Bar weight -> 115/80 -> as needed (ELITE: 185/130)
Today’s WOD is athlete’s choice as far as how to get through all the reps. You could treat this one like a chipper, and finish all the reps of one movement before moving on to the next one. Or, you could break it into sets (Ex: 5 Rounds of 15 Toe2Bar, 12 Hand-release Push Ups, 9 Pull Ups, 6 Handstand Push Ups, and 3 Rope Climbs). Whatever helps you get through this as efficiently as possible. Things to watch for: shoulder and core fatigue. Make sure your game-plan takes those into account so you don’t hit a failure point.
Barbell Warmup – With an empty bar and Clean Grip, perform 5 reps of the following: dip/shrug, dip/shrug/high elbows, high hang muscle clean, high hang power clean, hang power clean (above knees), power clean from shin
WOD:
“Stars and Stripes”
Partner WOD (one partner working at a time)
4 Rounds For Time:
50 Cleans (Power or Squat) 135/95
50 Box Jumps (24”/20”)
500m Row
50 V-Ups
Compare to 3Jul2025
Pic courtesy of RitFit.
Happy 4th of July!…eve… Workout courtesy of former Bikini Athlete and CrossFit Trainer, Mieke Cermely. This WOD is called “Stars and Stripes”, as in “at the end you’ll see…” Reps can be broken up however the team wants. Suggest splitting it right down the middle and do sets of fives on everything, except the row (do 250M a piece).
On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups or Ring Rows, Kipping Pull Ups or Ring Rows
Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from below the knee
S/S/S:
Snatch + Hang Snatch + Overhead Squat
On a running clock…
0:00 – 5:00, do 3 sets @70%
5:00 – 10:00, do 2 sets @75%
10:00 – 15:00 do 2 set @80%
%s Based on 20May 1RM
Video courtesy of The Strength Agenda.
Third time hitting our Snatch Complex this cycle. More reps and higher %s per set means we will give you more time per set.
WOD:
14 Min AMRAP:
5/4 Cal Echo Bike
5 Pull Ups
7/6 Cal Echo Bike
10 Pull Ups
9/8 Cal Echo Bike
15 Pull Ups
Etc…Add 2 Cals and 5 pull ups each round
Score = Total Cals + Total Pull Ups
Video courtesy of Mayhem Athlete.
Today gives us a fun ascending ladder of Pull Ups and Cals on the Echo bike. Don’t get overly excited at the first couple of sets and go too fast through the smaller number of reps and cals. Rather, set your pace early so you can still move at the last minute of this WOD.
Scaling Options:
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, Elbow Rotations, Front Squats
S/S/S:
Front Squat
5X3
Increase weight ea set
Video courtesy of CrossFit HQ.
Third time hitting Front Squats this cycle. Just like in the Clean Deadlifts yesterday, your goal should be to go heavier each set compared to the sets you did in the 3X5 week.
WOD:
30-20-10-20-30*:
Wall Balls (20/14)
*15 Burpees between each round
Video courtesy of WOD Prep.
How well you get through the burpees will determine how much gas is in the tank for the Wall Ball., Be proficient getting through the burpees so you are not too blown up when going into the next set of Wall Balls.
We continue our Clean Deadlift work this week. Total reps per set drop to 3, so aim to go heavier than the 3X5 week.
WOD:
In 3 Min, complete:
400M Run
Max Cals, Ski Erg
-rest 1 min between rounds-
-Repeat for 4 Rounds-
Score = Total Cals
Video courtesy of WOD Prep.
Your goal should be to have 1:00 to :40 of time to get some Ski Erg Cals in. That means hit the run with a good pace, but not a sprint. Getting there as fast as you can does you little good if you are too winded to go right into the Ski Erg. Keep a deliberate pace that will allow you to go from one movement to the next with no rest.
Joint Strike CrossFit 