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 – 3:00, do 2 sets @60%
3:00 – 6:00, do 2 sets @65%
6:00 – 9:00 do 2 set @70%
%s Based on 20May 1RM
Video courtesy of The Strength Agenda.
Our Snatch Complex this cycle will consist of hitting one squat snatch, holding onto the bar and then performing one hang squat snatch, and finishing off with one Overhead Squat. Think of this complex as a bottom to top work on stable positions throughout the Snatch.
WOD:
AMRAP 7:
5 Burpee to Target
7 Toe2Bar
9 Wall Balls (20/14)
Video courtesy of Mayhem Athlete.
While you want to get as many rounds and reps as you can in 7 minutes, make your goal to NOT stop moving the whole 7 minutes.
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
WOD:
With a running Clock:
0:00-7:00, complete…
-1000/850M Ski Erg, then
-Max reps in remaining time: Handstand Push-ups
7:00-12:00 -Rest-
12:00-19:00, complete…
-1200/1000M Row
-Max reps in remaining time: Pull Ups
19:00-24:00 -Rest-
24:00-31:00, complete…
-800M Run
-Max reps in remaining time: Box Jumps (24″/20″)
Score = total HSPU/Pull Up/Box Jump reps
Pic courtesy of Performance Lab.
Not gonna lie, this pic very well may be the way you look at the end of this one. A trifecta of cardio buy-ins followed by max reps on three separate movements. Aim to get at least 2 minutes of time each section to work on the max rep movements.
Scaling Options:
HSPUs -> Pike Push Ups off box or floor -> high kneel DB press (7/10 RPE)
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
Our Pull Movement this cycle will be the Clean Deadlift.
The clean deadlift is the most basic strength builder for the pull of the clean. It resembles a standard deadlift to large degree, but the big difference is that the positions, posture and balance match that of a clean, rather than allowing the higher hips, balance toward the heels, and potentially rounded back of a standard or powerlifting deadlift. Set the clean starting position tightly—heels approximately hip-width with toes turned out, bar over the balls of the foot, knees over the bar and pushed out inside the arms, clean-width grip, arms relaxed and stretched long, shoulder joint above the bar, trunk braced forcefully with the back extended, and the head and eyes forward. Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips as you finish extending the legs into a standing position.
At the top, ensure the quads, glutes and abs are all tight to extend the entire body with proper posture while still balanced equally over the whole foot. The trunk should be vertical or leaned back very slightly—any backward lean should be from the hip, not hyperextension of the lower back.
WOD:
For Time:
80 Bench Press, 115/80 or 65-70% of 1RM
* Every time you break complete:
10 Dumbbell Bent Over Rows, 35/25 lbs
— then —
5 min Rest
— then —
80 Dual DB Deadlifts (50/35)
* Every time you break complete:
10 Bench Dips
-Time Cap – 20 Min-
Video courtesy of Marcus Filly.
Be smart on how many reps you want to get done right out of the gate. Going for a monster set could make fatigue set in rather quickly.
Scaling Options:
Bar weight -> 95/65 -> as needed (ELITE: 135/95)
DB Bent over Row weight -> 25/15 -> as needed (ELITE: 50/35)
DB for Deadlifts -> 35/25 -> as needed (ELITE: 70/50)
We finish our look back at the CrossFit Semifinal events with a WOD inspired from Event 1 from the 2026 Legends Championship. Straight-up grinder! Know you are going to be around for a long time instead of a good time.
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
Videos courtesy of Mayhem Athlete. For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck Tricep extension, banded pass thrus (palms down).
WOD:
For Time:
15 OHS (95/65)
15 Burpee Box Get Overs (40”/30”)
15 DB Thrusters (35/25)
15 Power Cleans (115/75)
15 Chest2Bar Pull Ups
15 HSPUs
15 Chest2Bar Pull Ups
15 Power Cleans (115/75)
15 DB Thrusters (35/25)
15 Burpee Box Get Overs (40”/30”)
15 OHS (95/65)
Time Cap – 32 Min
Today’s WOD is inspired from the “King Arthur II” event from the Torian Pro Semifinal event. Basically, an up-and-down-the-mountain chipper. Notice the weight changes on your bar from OHS to Power Clean.
Scaling Options:
Bar weight -> as needed
HSPUs -> Pike Push Ups off box or floor -> high kneel DB press (7/10 RPE)
C2B Pull Ups -> Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
Box height -> as needed
HSPUs -> Pike Push Ups off box or floor -> high kneel DB press (7/10 RPE)
DBs -> 25/15 -> as needed
Cool Down:
Tabata Roll out
Spend :20 per body part with foam roller. Take :10 break between body parts
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, power snatch from mid-shin
WOD:
2 Rounds of:
15/12 Cal Row
10 Power Snatch (115/75)
10 Toe2Bar
-then-
2 Rounds of:
15/12 Cal Row
10 Power Snatch (95/55)
10 Toe2Bar
Video courtesy of CrossFit HQ.
Today’s WOD is inspired from Event 2 of the French Throwdown CrossFit Semifinal event. Don’t come out on fire on part one of this WOD. Save some juice so you can turn up the pace on part 2 when the weight gets a little lighter.
10 Thread the needle per side Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
S/S/S:
EMOM for 9 Min:
Min 1 – 1 Wall Walk + :10 Handstand Hold
Min 2 – 10 Step-back lunges
Min 3 – Rest
Video courtesy of No Excuse CrossFit.
This EMOM will prep us up for today’s WOD. Focus on tight core during the wall walk and hold. On the reverse lunge, maintain an upright torso (focus the eyes on something directly in front of you instead of the ground).
WOD:
10 Min AMRAP:
50’ DB Walking Lunge (50/35)
2-4-6-8-10…etc Strict Handstand Push Ups
Video courtesy of The CrossFit Games.
Our de-load week/look at the CrossFit Semifinal WODs kicks off with WOD # 5 of the Online Age-Group Semifinals. This ascending strict HSPU ladder ups the ante with some taxing your legs and shoulder with 50’ walking lunge segments between the sets of strict HSPUs. Take the transition time coming off the lunges to shake out the arms prior to going up on the wall
Scaling Options:
DB weight -> 35/25 -> as needed
Strict HSPUs -> Kipping HSPUs -> Pike push ups off a box or floor -> high kneel strict DB press
Joint Strike CrossFit 