Warmup:

5 Inchworm Push Ups

5 Cobra to Down Dog

10 Lateral hops over bar

Seal Walk 30’

Spider-Man Lunge w/twist 30’

1:00 Row

10 light DB bench press

10 Scorpions

S/S/S:

Dumbbell Bench Press

5X5

Increase weight ea set

Video courtesy of Rogue Fitness.

Our pushing movement for this cycle will be the DB Bench Press.  These are great to help even out the chest/shoulder/triceps strength in a person.  With a barbell, the weaker side of the body can rely on the stronger side to take more of the load.  With DBs, each side fends for itself.  Keep the core tight, shoulders engaged and butt stuck to the bench throughout the reps!

WOD:

21-15-9:

Cal Row -Ladies, 16-12-8 for cals)

Ring Dips

  -6 min cap

-rest until clock hits 8 Min mark, then…

For Time:

45/40 Cal Row

45 Ring Dips

  -6 Min Time Cap      

Score each WOD separately

Video courtesy of Carl Paoli.Classic Push/Pull WOD done twice,…but differently…. So, the first time through, we break up the total reps and cals so we go back and forth between movements in a classic CrossFit-style rep scheme. The next time makes us go un-partitioned through all the cals before doing all the dips.  Which one will be done faster?  Guess we’ll find out…

Scaling Options:

Ring Dips -> Stationary Dips -> Box Dips -> Floor Press

Cool Down:

Banded Bully Stretch – 1 Min per side

Scorpion Pose – 1 Min per side

Warmup:

10 Cobra to Down Dog

30 Single Unders

10 Calf Pedal in Down Dog

30 High-jump single unders

10 Hollow Rocks

10 Glute Bridges

20 Double Unders or 4 attempts

5 Med Ball Squats

5 Wall Ball Shots

5 Empty bar good mornings

5 RDLs

5 Front Squats

5 Thrusters

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bars

WOD:

For Time:

100 Air Squats

90 Double Unders

80 Push-Ups

70 Ab-Mat Sit-Ups

60 Toe2Bars

50 Thrusters (empty bar 45/35)

40 GHD Hip Extensions or Empty Bar Good Mornings

30 Wall Balls (20/14)

20 Deadlifts (155/115)

10 Handstand Push Ups

Video courtesy of CrossFit HQ.

What better way to get through Hump Day than with a little Chipper WOD?!  With a higher volume of reps in this one, aim to keep steady on your pace and spend minimal time moving from one movement to the next.

Scaling Options:

Dubs -> 2X Single Unders

Push Ups -> Bench or box

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups -> Alt V-Ups

Empty bar weight -> 35/25 -> as needed

MB weight -> 14/10-> as needed

Bar weight -> 135/95 -> as needed

HSPUs -> Pike push ups off box or floor -> High-kneel DB press

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Spider-Man Lunge Hold – 1 Min per leg

Cobra Pose – 2 Min

Warmup:

10 Banded Good mornings

10 Box Step Ups

10 Iron Cross

10 Glute Bridges

10 Squat2Stand

5 Cobra to Hip Snap

10 Huggers

On Rig – Perform 5 reps of: Scap Pull Ups, Kip Swing, Strict Pull Ups (or ring row), Kipping Pull Ups (or ring row)

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

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 – 3:00, do 2 sets @60%

3:00 – 6:00, do 2 sets @65%

6:00 – 9:00 do 2 sets @70%

%s Based on 20May 1RM

Video courtesy of The Strength Agenda.

Our Clean Complex this cycle will focus on building on that violent push away of the ground in a full clean and a hang clean.  Don’t think about pulling the bar up, rather focus on breaking the ground under you!

WOD:

15 Min AMRAP:

10 Dual DB Box Step Ups (24’/20”) (35/25)

10 Pull Ups

10 Dual DB Walking Lunge

10 Burpee over DBs

Video courtesy of Inversion Nation.

Make sure knees and hips are locked out at the top of the box step ups. On the burpee over DBs, feel free to line the DBs up like in the demo video or if you want to challenge the distance of your lateral jump, please them next to each other.

Scaling Options:

DB weight -> 25/15 -> as needed (ELITE: 50/35)

Box height -> 20/16 -> as needed

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Cool Down:

Couch Stretch – 1 Min per side

Kneeling Shoulder Stretch on Box – 2 Min

Warmup:

1:00 Echo Bike

Heel2Toe 30’

High Knees 30’

Butt Kickers 30’

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

1:00 Echo Bike

10 Spider-Man Lunge w/twist

Video courtesy of Runify

WOD:

In 4 min, complete:

12/9 Cal Echo Bike

400M Run

-1Min break between rounds-

Repeat for a total of 6 rounds

Score each round separately

Video courtesy of Nicklas Rossner.

Cardio, cardio, and MORE cardio is on tap today!  And yes if you finish before the 4-min mark, that means you get extra rest. But at 4 min each round, everyone gets at least a 1 min break before the start of the next round. Today would be a great time to use some good breathing control while running.

Scaling Options:

Run -> 500M Row

Cool Down:

Pigeon Pose – 1 Min per side

Banded Hamstring Stretch – 1 Min per side

Warmup:

Walking Lunge 30’

Heel2Toe 30’

Spider-Man Lunge 30’

Inchworm 30’

10 Hollow Rocks

5 Pause Squats

5 Bock Step Overs

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

5 X 5

Increase weight ea set

Video courtesy of CrossFit HQ.

Our Squat variation this cycle will be the Front Squat.  The stronger we get in the front squat, the more load we can hopefully handle in even heavier cleans.

WOD:

12 Min AMRAP:

10 V-Ups

10 Air Squats

5 Burpee Box Jump Overs (24/20)

10 V-Ups

10 Air Squats

10 Burpee Box Jump Overs

Ect…Add 5 Burpee Box Jump overs ea round

Video courtesy of Mayhem Athlete.

Today you get an ascending ladder of Burpee box jump overs with air squats and v-ups added in for good measure. Make your pace at the get-go deliberate.  Don’t try to sprint the shorter rounds.

Scaling Options:

V-Ups -> Alt V-Ups -> sit ups (ELITE: GHDs)

Air Squats -> To Depth

Box height -> 20/16 -> as needed

Cool Down:

Spider-Man Lunge hold – 1 Min per side

Cobra Pose – 2 Min

Warmup:

1:00 Jump Rope

-then-

3 Rounds:

5 Step Ups

5 empty bar RDLs*

5 hang muscle cleans

5 hang power cleans

*Add light weight on Rounds 2 & 3

WOD:

EMOM 24:

Min 1 – 5 Power Cleans (155/110 or 75% of 1RM)

Min 2 – 35 Double Unders

Min 3 – 10 Single DB Box Step-up, (50/35) 20 in box

Min 4 – Rest

Video courtesy of Chalk Fitness.

Aim to finish any given minute’s work within 45 seconds.

Scaling Options:

Bar weight -> 135/95 -> 95/65 -> as needed (ELITE: 185/130)

Cool Down:

Calf Pedal in Down Dog – 30 per side

Child’s Pose – 2 Min

Warmup:

200M Run

Spider-Man Lunge 30’

10 Squat2Stands

10 Spider-Man Lunge w/twist

10 PVC Pass Thrus

5 PVC Overhead Squats

5 PVC Drop Snatch

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise

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.

Scaling Options:

Toe2Bar -> Kipping Knee Raise -> Strict Knee Riase -> Laying Toe2Rig -> V-Ups -> Sit Ups

MB weight -> 14/10 -> as needed

Cool Down:

Couch Stretch – 1 Min per side

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged

Warmup:

1:00 Ski Erg

10 Huggers

10 Over & Backs

10 Box Step Ups

1:00 Row

10 Thread the Needle

10 Kneeling Lat Stretch

10 Ring Rows

 200M jog

High Knees 30’

Butt Kickers 30’

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

 Box height -> 20/16 -> as needed

Running -> 60/45 Cal Echo Bike

Cool Down:

Kneeling Shoulder Stretch on Box – 2 Min

Pigeon Pose on Box – 1 min per side

Warmup:

1:00 Row

10 Cherry Pickers

10 Iron Cross

10 Kickers per leg

10 Scorpions

5 Inchworm Push Ups

10 Empty Bar good mornings

10 RDLs

5 Clean Deadlifts

S/S/S:

Clean Deadlift

5X5

Increase weight ea set

Video courtesy of Catalyst Athletics.

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)

Cool Down:

Scorpion Stretch – 1 Min per side

Iron Cross – 1 Min per side

Warmup:

1 Min Echo Bike

30 Single Unders

10 Calf Pedal in Down Dog

20 High-jump single unders

10 Calf Pedal in Down Dog

15 Double Unders or 3 attempts

1 Min Ski Erg

10 Over & Backs

10 Calf Pedal in Down Dog

WOD:

For Time:

5000/3925M Echo Bike

1200/942M Ski Erg

120 Double Unders

30 Min Time Cap

Video courtesy of Monroe Miller.

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.

Scaling Options:

Dubs -> 80 Double Unders -> 50 Double Unders -> 240 Single Unders

Cool Down:

Child’s Pose – 2 Min

Calf Pedal in Down Dog – 30 per side