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

Warmup:

Banded 7s*

-then-

3 Rounds:

5 Bow2Bends

5 empty bar RDLs

5 hang muscle cleans

5 hang power cleans

5 Thrusters

5 OHS

-then-

5 Cobra to hip snap

2 Box get overs at WOD height

:20 Handstand Hold

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

Warmup:

1:00 Row

10 Hollow Rocks

10 Bow2Bends

10 Iron Cross

10 Alt Toe Touch in Down Dog

10 Huggers

10 Over& Backs

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, 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.

Scaling Options:

Bar weight part 1 -> 95/65 -> as needed

Bar weight part 2 -> 85/45 -> as needed

T2B -> Kipping Knee Raise -> Laying Toe2Rig -> V-Ups -> Sit Ups

Cool Down:

Cobra Pose – 2 Min

Banded Overhead Stretch on Med Ball – 2 Min

Video courtesy of Barbell Shrugged

Warmup:

200M jog

Spider-Man Lunge 25’

Heel2Toe 25’

Side lunge 25’ and back

Inchworm 25’

Stiff-leg bear crawl 25’

1 Wall Walk

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

Cool Down:

Banded Bully Stretch – 1 Min per side

Couch Stretch – 1 Min per side