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

Warmup:

1:00 Row

Walking lunge 25’

Inchworm 25’

Side lunge 25’ and back

5 MB squats

5 MB thrusters

5 wall ball shots

On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Kipping Pull Ups (or ring row)

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 – 6:00, do 3 sets @75%

6:00 – 12:00, do 2 sets @80%

12:00 – 18:00 do 2 sets @85%

*do 1 Split Jerk at the end of ea set

%s Based on 20May 1RM

Video courtesy of The Strength Agenda.

Final time hitting our clean complex prior to our Oly 1RM re-test.  %s go up a bit so stay on point!

WOD:

15-13-11-9-7-5-3:

Wall Balls (20/14)

Walking Lunges (per leg)

Pull Ups

Video courtesy of CrossFit HQ.

Make a steady approach on the first few rounds your goal.  As the reps get lower per round, start to pick up the pace.

Scaling Options:

MB weight -> 14/10 -> as needed

Walking Lunges -> Air Squats

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

Cool Down:

Couch Stretch – 1 min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

400M jog at track

Heel2Toe 30’

High Knees 30’

Butt Kickers 30’

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

30 Calf Pedals in Down Dog

Video courtesy of Runify

WOD:

Track WOD

Not For Time:

2X400M Run @ 7/10 RPE

1:00 break between runs

-Rest 2 Min-

4X100M Run @ 8.5/10 RPE

:45 Rest between runs

-Rest 2 Min-

W/ Partner

2X(4x200M) Partner Relays @ 7 RPE

2:00 Rest between sets

Then…

1 mile Run w/partner

Video courtesy of Global Triathlon Network.

Today the goal is to take the workout outdoors.  If you are here on base, move it to the track.  If you are elsewhere, do your best to find a track and a partner.  In the partner relays, set it up so both partners are lined up at the 50-yard line, but at opposite ends of the track.  One partner will start, when they get to the other partner, they tag off and the other partner begins their 200m run.  While partner 2 is running, partner 1 walks across the field back to where they started, and when partner 2 arrives, the tag and partner 1 begins their second run, and partner 2 walks across the field back to their start point.

Scaling Options:

Run -> 250M Row per 200M run

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Pigeon Pose – 1 Min per side

Warmup:

Bear Crawl 30’

Reverse Bear Crawl 30’

Inchworm 30’

10 Alt V-Ups

:30 Kneeling Wrist Stretch

Duck Walk 30’

Walking Kicks 30’

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

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

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

S/S/S:

Front Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of CrossFit HQ.Last time hitting our Front Squats prior to re-testing our 5X5.  Just like with Clean Deadlifts, the goal is start with a heavy set of 5, followed by an even heavier set of 4, then follow that with an even heavier triple, then an even heavier double.  All finished off by the heaviest single you can hit for the day.

WOD:

For Time:

5 Wall Walks

25 Toe2Bar

4 Wall Walks

20 Toe2Bar

3 Wall Walks

15 Toe2Bar

2 Wall Walks

10 Toe2Bar

1 Wall Walk

5 Toe2Bar

Video courtesy of Misfit Athletics.

Try to be smooth rather than fast on the Wall Walks.  If you try to go too fast, you run the risk of overly tensing the shoulders throughout the movement and then your shoulder will be fried when it comes to the Toe2Bars.

Scaling Options:

Wall Walks -> to scaled distance -> Inchworm push ups

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

Cool Down:

Couch Stretch – 1 Min per side

Banded OH stretch – 1 Min per side

Warmup:

1:00 Echo Bike

Spider-Man lunge 30’

Heel2Toe 30’

5 Back Roll to V-Sit

10 Box Step Overs

10 Banded Good mornings

5 Tuck jumps

5 GHD Back Extensions – see video below, courtesy of CrossFit HQ.

WOD:

EMOM 24:

Min 1 – 10 GHD Hip Extensions or empty bar good mornings

Min 2 – 12/9 Cal Echo Bike

Min 3 – 14 Box Jump Overs (24”/20”)

Min 4 – Rest

Video courtesy of Mayhem Athlete.

If doing the GHD hip extension, make sure to keep a straight line from hip to shoulder.  With the reps a little higher on the box jump over minute, it’s fine if you finish around the :50-:55 mark since you are going into a minute of rest.

Scaling Options:

Bar weight -> 35/15

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Pigeon Pose on Box – 1 min per side

Roll out t-spine – 30 passes

Warmup:

1:00 Ski Erg

10 Squat2Stands

10 Spider-Man Lunge w/twist

10 Kneeling Lat stretch

10 Ring Rows

10 PVC Pass Thrus

5 PVC Overhead Squats

5 PVC Drop Snatch

On Rig – Perform :10 dead hang hold, then 5 reps of: Scap Pull Ups, Strict 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 @75%

5:00 – 10:00, do 2 sets @80%

10:00 – 15:00 do 2 set @85%

%s Based on 20May 1RM

Video courtesy of The Strength Agenda.

Final time hitting our Snatch complex before our Oly 1RM re-test.  %s go up, so stay on point!

WOD:

For Time:

30/24 Cal Ski Erg

25 Strict Pull Ups

20/16 Cal Ski Erg

15 Strict Pull Ups

Time Cap: 15 Min

Video courtesy of Monroe Miller.

Yes, this workout is for time, but don’t forget that the pull ups are meant to be strict, meaning 0.0 kip in those.

Scaling Options:

Strict Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: weighted strict pull ups)

Cool Down:

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged

Bicep stretch on rig – 1 min per side

Warmup:

2X:

5 Inchworm push ups

5 Cobra to Down Dog

10 Hollow Rocks

10 Scorpions

-then-

2X:

5/4 Cal Row

5 Empty bar bench press

5 V-Ups

WOD:

25 Min AMRAP:

15/12 Cal Row

15 Bench Press (115/80)

15 V-Ups

Video courtesy of CrossFit HQ.

Allow the legs and hips to do the majority of the work in the row so your shoulders and back are as fresh as possible for the Bench Press.  And allow the core to be engaged the whole time during the V-Ups.

Scaling Options:

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

V-Ups -> Sit Ups (ELITE: GHD Sit Ups)

Cool Down:

Scorpion Stretch – 1 Min per side

Cobra pose – 2 Min