Warmup:

2X:

:30 Ski Erg

5 Inchworm Push Ups

10 Over & Backs

10 line hops

10 Huggers

5 cobra to hip snap

10 Scorpions

WOD:

2026 CrossFit Games Event 7: Swim Standard

For Time:

1500M Ski Erg

40 burpee over line

1000M Ski Erg

30 burpee over line

750M Ski Erg

20 burpee over line

500M Ski Erg

10 burpee over line

Video courtesy of FloElite.

We continue our look at the 2026 CrossFit Games with a WOD inspired from Event 7 – Swim Standard.   Now, if you want to do this WOD as it was written, feel free to hit the lap pool.  If you don’t have access to one, we figured a good alternative was the Ski Erg.  With the Burpee over line, use an actual line on the floor or an imaginary one. Drop down and do a burpee, pop up, and hop over that line, turn around and repeat.

Scaling Options:

Cals -> Cut 50% on each section (ELITE: switch to swim at 200m, 150m, 100m, 50m, respectively)

Burpee over line -> up/down over line

Cool Down:

Scorpion Stretch – 1 Min per side

Child’s pose – 2 Min

Pics courtesy of CrossFit.com and CFNEtworkNews.com, respectively.  With our transition to a new strength cycle starting next week, we’ll take this week to take a look back at last week’s 2026 CrossFit Games.  What an event!  Have some fun with these WODs!

Warmup:

400M jog

Inchworms 30’

Side lunge 30’ and back

Heel2Toe 30’

10 Air Squats

10 light KB deadlifts

10 light KB Russian Swings

5 one-arm KB press per side

10 Empty bar back squats

WOD:

2026 CrossFit Games Events 3/4/5

“CrossFit Total”

3 Attempts at 1RM in:

Back Squat

Press

Deadlift

Video courtesy of FloElite.

We kick off our transition week/Look back at the 2026 CrossFit Games with Events 3,4, and 5: The CrossFit Total!  For all the lifters out there, this is your day. Remember to evenly split remaining time after w/u for the three lifts. Let folks know they have “x” amount of time to get 3 attempts in. Weight-wise, first attempt should be something in the 85-90-95% range of their 1RM (something you KNOW you can hit), second attempt right at or just slightly above their current 1RM (Something your SHOULD be able to get), and last attempt should be what they hope will be their new 1RM (Something you HOPE to get).

Cool Down:

Iron Cross – 1 Min per side

Couch Stretch – 1 min per side

Banded Bully Stretch – 1 Min per side

Warmup:

1:00 Echo Bike

Walking Lunge 30’

Walking Kicks 30’

Butt Kickers 30’

High Knees 30’

A-Skip 30’*

B-Skip 30’*

Super Squat Hip Sequence **

Barbell Warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, Elbow Rotations, Front Squats

Videos courtesy of Runify and Mobility WOD, respectively.

S/S/S:

Front Squat

5X5

Increase weight ea set

Compare to 5June2026

Video courtesy of CrossFit HQ.

We finish off our re-test week with our Front Squat 5X5 re-test.  Keep those elbows high to make that shelf with your shoulder!  Make it your personal mission to go heavier per set than you did on 5June.

WOD:

Every 4 Min for 4 Sets:

200m Run

20/17 Cal Echo Bike

-Score each round separately

-time cap per round – 3:00

Video courtesy of Monroe Miller.

Hit the 200m run at a good pace, but leave a little in the tank to tackle those cals on the bike.

Scaling Options:

Run -> 250M Row

Cool Down:

Couch Stretch – 1 Min per side

Banded Hamstring stretch – 1 Min per side

Warmup:

Spider-Man Lunge 30’

Inchworm 30’

Side Lunge 30’

Walking kicks 30’

5 Cobra to Down Dog

5 Pike Push ups

5 light KB sumo deadlifts

5 light KB high pulls

1 wall walk + :20 Handstand hold

WOD:

For 4 Cycles:

ARMAP 6:

15 Air Squats

12 KB Sumo Deadlift High Pull (70/55)

9 Handstand Push Ups

-1 Min Rest between cycles

-At the start of the next cycle, pick up where you left off from the previous

-Score = total rounds and any leftover reps

Video courtesy of WOD Star.

Key of the day, “core to extremity”.  Use the bigger muscle groups before using the smaller ones.  With air squats, it’s all hips and legs.  For Sumo Deadlift High Pulls, use the hips to pop the weight up before using the shoulders and arms right at the end.  In the HSPUs, unless you’re going strict, use the extension of the legs in the kip to let your hips extend you upwards.

Scaling Options:

Air Squat -> set target to reachable depth

KB weight -> 55/35 -> as needed

HSPUs -> Pike push ups off a box or floor -> high kneel DB OH Press

Cool Down:

Couch Stretch – 1 min per side

Banded Bully Stretch – 1 Min per side

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

Snatch warmup – With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin

C&J warmup (Do this after going for Snatch 1RM, but before starting C&J) – With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk

WOD:

20 Min to establish a 1RM Snatch

20 Min to establish a 1RM Clean & Jerk

Compare to 20May2026

Re-test week continues as we see if our recent Oly cycle helped our Oly lifts!  Remember, don’t get too wrapped up in your head with trying to break your PR.  Go for “heavy for today”.  If it happens to end with a new PR, cool!  If it doesn’t, as long as you finish the day injury-free, then today was a win!!!  Needs some motivation? Watch this (courtesy of Weightlifting Savage)…

Scaling Options:

Can use Squat or Power version of the Clean and Snatch.  Jerk can be Split or Push

Cool Down:

Oly Wall Stretch – 2 min

Banded OH Med Ball Stretch – 2 Min

Warmup:

2X:

:30 Ski Erg

5 Inchworm Push Ups

10 Over & Backs

10 Huggers

5 cobra to hip snap

10 Scorpions

-then-

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

S/S/S:

Dumbbell Bench Press

5X5

Increase weight ea set

Compare 11June2026

Video courtesy of Rogue Fitness.

Our re-test week keeps trucking along with our DB Bench Press 5X5 re-test.  Again, make you goal today to go heavier per set compared to what you did on 11June.

WOD:

3 Rounds:

25 Burpee to Target (6” above reach)

15/12 Cal Ski Erg

10 Toe2Bars

Time Cap – 18 Min

Video courtesy of Mayhem Athlete.

Try to do your burpee directly under the bar you have to jump to touch.  This way, when you come out of the burpee you can keep the eyes straight ahead, jump with hands up and hit your target without arching your back or wasting seconds looking up for the target.

Scaling Options:

Burpee to Target -> Burpee -> Down/Ups

Toe2Bar -> Kipping Knee or leg raise – Strict Knee or leg raise -> Laying Toe2Rig -> V-Ups

Cool Down:

Scorpion Stretch – 1 Min per side

Cobra pose – 2 Min

Warmup:

1:00 Row

10 Cherry Pickers

10 Iron Cross

1:00 jump rope

20 Calf Pedal in down dog

10 Kickers per leg

10 Scorpions

10 Over & Backs

10 Empty Bar good mornings

10Empty Bar RDLs

5 Clean deadlifts

S/S/S:

Clean Deadlift

5X5

Increase weight ea set

Compare to 1June2026

Video courtesy of Catalyst Athletics.

Re-test week kicks off with our Clean Deadlift 5X5 re-test.  If you have every Clean Deadlift session since 1June, then you should for sure be able to go heavier on each set compared to what you did on that first 5X5.

WOD:

14 Min AMRAP:

30 Double Unders

15/12 Cal Row

Goal – 8-12 rounds

Video courtesy of CrossFit HQ.

With the goal being to move for 14 Min straight, the phrase of the day is “smooth is fast”.  Move with a purpose on the row, but don’t blew your gas early.  Also, find that steady rhythm on the rope.

Scaling Options:

Dubs -> 15 Double Unders -> 60 Single Unders

Cool Down:

Iron Cross – 1 Min per side

Calf Pedal in Down Dog -> 30 slow & controlled per side

Warmup:

2X:

1:00 Row

50’ suitcase carry L-arm

50’ suitcase carry R-arm

-then-

10 Bow to Bends

10 Spider-man Lunge w/twist

Barbell warmup – With an empty bar and hands in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/hi elbows, high hang power snatch, hang power snatch, power snatch from mid shin

WOD:

25 Min AMRAP:

3 Power Snatches (95/65)

100 yard Farmer’s Walk (55/35)

6 Power Snatches

100 yard Farmer’s Walk

9 Power Snatches

100 yard Farmer’s Walk

etc…add 3 reps to the Power Snatches each round

Video courtesy of ShapeFit.

Shake out the hands after each round of farmer walking.  Otherwise, you may get a not-so-pleasant surprise of losing your grip on the Power Snatches.

Scaling Options:

Bar weight -> 75/55-> as needed (ELITE: 135/95)

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Iron cross – 1 Min per side

Barbell forearm mash – 1 Min per side

Video courtesy of K Squared Fitness.

Warmup:

:30 Jump Rope

5 Inchworm Push Ups

Seal Walk 30’

10 Over & Backs

10 Huggers

10 light DB push press

10 light DB bench press

10 Scorpions

1:00 Ski Erg

S/S/S:

Dumbbell Bench Press

10,9,8,7,6

Increase weight ea set

Video courtesy of Rogue Fitness.

Last time hitting our DB Bench Press this cycle.  Today is about muscular endurance.  For the first working set, find a weight where the last rep of the set of 10 takes damn near everything you have to finish.  Then go heavier for the set of 9, then the set of 8, etc…

WOD:

3 Rounds For Time:

15/12 Cal Ski Erg

25 Ring Dips

50 Double Unders

Video courtesy of WOD Star.

Do your best to relax the arms when hitting the double unders.

Scaling Options:

Ring Dips -> Box or bench dips -> Push Ups (ELITE: 10 Ring Muscle Ups per round)

Dubs -> 25 Dubs -> 75 Single Unders

Cool Down:

Scorpion Pose – 1 Min per side

Banded overhead tricep stretch – 1 min per side

Warmup:

1:00 Echo Bike

10 Spider-Man Lunge w/twist

5 Cobra to Down Dog

5 Cobra to Hip Snap

5 Pike Push Ups

1:00 Echo Bike

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

WOD:

Every 8 Min for 4 Sets, complete…

20/18 Cal Echo Bike

25 Burpees

10 Shoulder to Overhead (115/80)

-Score each round separately

Video courtesy of Train FTW.

When doing the burpees, remember, “smooth is fast”.  Don’t try to sprint the burpees, just get to the floor efficiently, get back up efficiently and get air under the feet and clap above your head, then repeat.

Scaling Options:

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

Cool Down:

Banded Bully Stretch – 1 Min per side

Spider-Man Lunge hold – 1 Min per side