Pics courtesy of Fitness Volt and BoxRox, respectively.  Congratulations to Tia-Clair Toomey-Orr, James Sprague, and Raw Iron CrossFit Mayhem Thunder on winning their respective divisions in the 2024 CrossFit Games.  I know this whole weekend was hard on everyone at the Games, but thank you for providing a respite from the sad situation.  Continued prayers for Lazar Dukic’s family and friends.

In honor of the Games, look for some WODs inspired from this year’s Games and past Games.

Warmup:

200M jog

Spider-Man lunge 30’

Heel2Toe 30’

Side lunge 30’ and back

Inchworm 30’

10 Thoracic High Fives

2 Wall Walks

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

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

WOD:

20 Min AMRAP:

5 Wall Walks

10 Pull Ups

20 Walking Lunges

40 Ab-Mat Sit Ups

Video courtesy of WOD Prep.

20 Mins is a long time, so keep a steady pace going from movement to movement.

Scaling Options:

Wall Walks -> Wall Walk to 20” from wall -> 8 Plank Shoulder Taps per Wall Walk

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

Cool Down:

Thread the Needle Stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side