Pics courtesy of The CrossFit Games.  The 2022 Games have come and gone.  New years, same results as Tia-Clair Toomey, Justin Medeiros, and Mayhem Freedom all repeated as your Fittest Women, Man, and Team, respectively.  Was a lot of fun to watch and look forward to next year!

Also, this week begins our re-test week!  Time to see if the last 9 weeks of work paid off!


2 Rounds:

10 Box Step Ups

8 Cobra to Downward Dog

6 Cobra to Hip Snap

4 Tuck Jumps


On Rig:Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull Ups (or ring rows), Kipping Pull Ups (or jumping pull ups)

Barbell Warmup: Place empty barbell in rack, then perform 2 rounds of 5 Elbow Rotations, 5 press, 5 push press, 5 push jerk, 3 split jerk


Split Jerk


Increase weight ea set

Compare to 8June2022

Video courtesy of Catalyst Athletics. Re-test week is upon us!  Time to see if those weeks of hard work and rep after rep of work paid off.  Today, the goal is go heavier per round than you did back on 8June.  Keep your technique dialed in and be patient each round, and I know you’ll hit new numbers!


“Up & Over… for the rest of us”

3 Rounds:

12 Burpee to Kipping Pull Up

25 Box Jump Overs (24/20)

30 Ab-Mat Sit Ups


75′ Walking Lunge

18 Min Time Cap

Video courtesy of The CrossFit Games. In honor of the 2022 CrossFit Games, today, we will tackle a little more manageable version of “Up & Over”.  If you watch the video, you’ll notice every round the object the athletes have to get over changes.  For us mere mortals (and for the sake of equipment limitations), our box jump overs will stay the same for each round.  This version will still push you hard.

Scaling Options:

Burpee to Kipping Pull Up -> Burpee to Jumping Pull up* (Elite: Bar Muscle Ups)

Box Height -> 20/16 -> as needed (Elite 42/30)

Ab-mat sit ups -> feet anchored (Elite: GHD sit ups)

Cool Down:

Cobra Stretch – 2 min


Banded OH Stretch – 1 Min per side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s