We finish our transition week with a final call back to past Games WODs. Today’s is a spin on a 2023 Age Division Games WOD. Enduring this one is going to take some grit to get through it!
Should take about 30 seconds per minute to get through the work.
WOD:
“Firestorm”
3 Rounds For Time:
15/11 Cals Echo Bike
11 Burpee over line
Time Cap – 10 Min
Video courtesy of The CrossFit WOD.
We take inspiration from Event 3 of the 2024 CrossFit Games, “Firestorm”. To allow you the time to enjoy this one, the time cap will be increased for us and burpees can be done with jumping over a line rather than a 9” barricade. But, if you feel so inclined to do it as it was originally written, go for it!
Scaling Options:
Burpee Over Line -> Regular Burpee (ELITE: Burpee over 9″ barricade, time cap 5 Min)
Today we take a look at a WOD from this year’s CrossFit Games. The “Dickies Triplet” was a fun event to watch, not just because it looked cool in the arena, but also because it was classic CrossFit! Get the work done!
Barbell warmup – With an empty bar in the rack, perform 5 reps of: Press, Push Press, Push Jerk, Split Jerk
WOD:
“Shuttle to Overhead”
From 0:00-4:00:
400M Run
Max Push Jerks
-Rest 1 Min-
From 5:00-10:00:
600M Run
Max Push Jerks
-Rest 1 Min-
From 11:00-17:00:
800M Run
Max Push Jerks
Bar weight – 80% of 1RM
Video courtesy of Rogue Fitness.
We take inspiration for today from the 2022 CrossFit Games. Originally, the runs we done more like shuttle runs. For our WOD, feel free to use the 400M or 200M paths to get the running done. Keep a quick pace, but not so fast where you are so out of breath after the run that you can’t pick up the bar and start popping our Jerks.
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)
Pic courtesy of Instagram. The CrossFit community is saddened by the tragic loss of one of the 2024 CrossFit Games competitors, Lazir Dukic during Event 1. Our thoughts and prayers go out to his friends and family. Mayhem Athletics has set up a donation site where 100% of donations will go to Lazir’s family. You can donate by clicking here.
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
Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, Kang Squats, RDLs, Sumo Stance RDLs, Sumo Deadlifts
S/S/S:
Sumo Deadlift
5X5
Increase weight ea set
Compare to 20Jun
Video courtesy of Barbell Brigade.
We finish our re-test week with our 5X5 repeat of Sumo Deadlifts. Keep your positions good and aim to go heavier per set than you did on 20Jun.
WOD:
AMRAP 15:
9 Dual DB Sumo Deadlifts (50/35)
18 Pull Ups
36 Double Unders
Video courtesy of Digital Barbell.
So, after going pretty heavy on a barbell version of Sumo Deadlifts, we look have a bit faster cycle rate on a different version of the movement. With dual DB Sumo Deadlifts, just need one head of each DB needs to touch the ground. Still maintain that flat back throughout the movement. Make sure you do not arch the back at the top.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE: 70/50)
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull-ups -> Ring Row (ELITE: Chest2Bar)
Video courtesy of 3V. Next stop on re-test week will be our Dual DB Strict OH Press. Stay tight in the core and you should be able to go heavier per set than you did on 12Jun.
WOD:
Every 3 Min for 15 Min:
200M Run
10 Handstand Push-Ups
20 V-Ups
Score = Slowest Round
Video courtesy of CrossFit HQ.
These should turn into 5 mini-sprints to try to finish the work as quickly as possible. IF the HSPUs are the limiting factor, check out some points for efficiency on this video.
Scaling Options:
Run -> 250M Row
HSPUs -> Pike Push-Ups off box ->Pike Push-Ups off floor -> high kneel DB OH press
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) – Prior to Clean & Jerk, 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 29 May2024
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!!! Speaking of Olympic lifting, the Weightlifting coverage for the 2024 Olympics begins this Friday. Here are some highlights from 2020 (courtesy of NBC).
Scaling Options:
Can use Squat or Power version of the Clean and Snatch. Jerk can be Split or Push
00:00-10:00 – 1200m Run, Max Cals Row for remaining time
10:00-13:00 – Rest
13:00-21:00 – 800M Run, Max Cals Echo Bike for remaining time
21:00-24:00 – Rest
24:00-30:00 – 400M Run, Max Cals Ski Erg for remaining time
Score each section separately
Video courtesy of CrossFit HQ.
Today is all about the grind. You need to get through the running Buy-Ins per round fast, but still have something in the tank to attack the cardio piece for cals. Once on that cardio piece, just grit the teeth and hang on!
Scaling Options:
Run -> Rnd 1 – 60/42 Cal Echo Bike, Rnd 2- 40/35 Cal Ski Erg , Rnd 3 – 30/24 Cal Row
Joint Strike CrossFit 