Warmup:

Heel2Toe 30’

High Knees 30’

Side shuffle 30’ and back

A-Skip 30’ – see below

B-Skip 30’ – see below

10 Cherry Pickers

10 Cossack Squats

10 Iron Cross

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, sumo-stance good mornings, RDL, sumo stance RDL, Sumo deadlift

Video courtesy of Runify

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Compare to 6une2025

Video courtesy of Barbell Brigade.

Re-test week’s next stop is our 5X5 for Sumo Deadlifts.  Just as with Bench Press, if you hit every session this cycle, you should be able to go heavier per set than you did on 6June.

WOD:

5 Rounds:

200M Run

:30 Rest

15/12 Cal Row

1:00 Rest

Time Cap – 20 Min

Video courtesy of CrossFit HQ.

Each movement should take right around a minute to complete.  If your pace does not allow that, scale distance/cals as needed.

Scaling Options:

Run -> 250M Ski Erg

Cool Down:

Pigeon Pose – 1 Min per side

Iron Cross Hold – 1 min per side

Warmup:

250M Row

Spider-Man lunge 30’

Inchworm 30’

Duck walk 30’

Crab walk 30’

One-leg RDL to kick 30’

20 arm circles

20 over and backs

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

Clean & Jerk warmup (Do this after going for Snatch 1RM, but before starting C&J) – 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 28May2025

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!!!  Looking for some inspiration?  Check this out! (courtesy of Fuerzabruta88)

Scaling Options:

Can use Squat or Power version of the Clean and Snatch.  Jerk can be Split or Push

Cool Down:

Oly Wall Stretch – 2 min

Banded OH stretch – 2 min per side

Warmup:

200M jog

Side lunge 25’

Walking Kicks 25’

Spider-Man Lunge 25’

Inchworm 25’

5 Cobra to Hip Snap

25’ empty Sled Push per partner

25’ Sled push with weight per partner

WOD:

In Teams of Two:

50-40-30-20-10 – Burpees

300′-250′-200′-150′-100′ – Sled Push (2X45s on sled for male/1X45 for female)

Reps and Distance split between partners as needed

Only one partner working at a time

Time Cap: 30 Min

*If no sleds are available, then do 250’-200’-150’-100’-50’ – Dual DB front rack walking lunge (35/25)

Video courtesy of Rehab My Patient.

Oh yeah!  Now that we have a little turf set up in the Combat PT Tent, let’s get some good sled work in! Set up a 25’ section so you know where your turn-around point will be.  Would suggest swapping maybe every 50’ (one 25’ pass down and one back) until you hit the needed distance per round.

Scaling Options:

Burpees -> up/downs

Sled weight->  45/25 -> as needed (ELITE: 3x45s/2x45s)

DB weight (if needed ) 25/15 -> as needed (ELITE: 50/35)

Cool Down:

Doorway stretch – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

:30 Echo Bike

10 Push up to Down Dog

10 Spider-Man Lunge w/twist

10 Kneeling Lat Stretch

5 Scap Pull Ups

3 Jumping Pull ups w/slow negative

10 Scorpions

Barbell Warmup – With an empty bar and in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, high hang power clean, hang power clean, power clean from mid shin

Warmup to Bench Press working weight

S/S/S:

Bench Press

5X5

Increase weight ea set

Compare to 4June2025

Videos courtesy of CrossFit HQ.

Re-test week kicks off with our Bench Press 5X5 re-test.  If you have hit every Bench session this cycle, then your goal is to go heavier per set than the weight you used on 4June.

WOD:

15 Min AMRAP:

16/13 Cal Echo Bike

8 Power Cleans (155/105)

4 Strict Pull Ups

Goal: 4-6 Rounds

With the annual HotShots19 WOD coming up next month, figured today would be a good prep days.  Try to stay as steady from one movement to the next.  The Power Clean weight should be either touch and go for a rep or two at a time, or fast singles.

Scaling Options:

Bar weight -> 135/95 -> as needed (ELITE: 185/130)

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

Bike cals -> what you can cover in 1:00

Cool Down:

Scorpion stretch – 1 Min per side

Banded OH stretch on med ball – 2 Min

Video courtesy of Barbell Shrugged

Warmup:

3 Rounds:

10 Plate Ground to Overhead

10 Plate Front Squats

10 Plate OH Walking lunges

Then…

10 Twisting Push Ups

10 Air Squats w/3 sec pause at bottom

On Rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups

WOD:

“CANDY”

5 Rounds for Time:

20 Pull-Ups

40 Push-Ups

60 Air Squats

Video courtesy of CrossFit HQ.We’re only a couple months removed from “Murph” so time to get a good bout of pull ups/push-ups/ air squats in.  Attack it with a strategy that works for you. My suggestion?  Manageable chunks.  Don’t go too crazy on a big set of a certain movement and then not be able to finish the set without a ton of rest.  Rather quick stops to allow you to get right back to work.

Scaling Options:

Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Push-ups -> off bench

Air Squats -> to depth

Cool Down:

Scorpion Pose – 1 Min per side

Banded quad stretch – 1 min per side

Warmup:

200M jog

Walking Lunge 30’

Inchworm 30’

Side lunge 30’ and back

10 KB deadlifts

10 Russian Swings

200M jog

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

Barbell Warmup – With an empty bar, perform 5 reps of: Back Squat, Reverse Lunge (per leg), Bulgarian Split Squat

S/S/S:

Bulgarian Split Squat

10,9,8,7,6 per leg

Increase weight ea set

Video courtesy of Catalyst Athletics.

Last time hitting our Bulgarian Split Squat prior to re-testing our 5X5.  Our goal this week is to work a little muscular endurance.  The Set of 10 should be heavy enough where getting 11 reps would be close to impossible. Increase weight each set with the same mindset.

WOD:

24-21-18-15-18-21-24*:

Am KB Swings (55/35)

*200M run after each round

Video courtesy of CrossFit HQ.

Attack the KB swings and then get steady on the run.

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

Cool Down:

Leg Bleeds – 2 Min

Cross-body lat stretch on rig – 1 Min per side

Video courtesy of Ben Graham Fitness Solutions

Warmup:

1:00 Row

10 Hollow Rocks

1:00 Echo Bike

10 Cobra to Down Dog

10 Cossack Squats

10 Alt. Toe Touch in Down Dog

WOD:

Every 10 Min for 30 Min, complete:

Row 1K/750M

40 Ab-Mat Sit Ups

30/25 Cal Echo Bike

-Score each round separately

Video courtesy of CrossFit HQ.

You’ll want to hit the row with a purpose but not go so fast that you get too winded to go right into the sit ups. Once you get to the Echo Bike, hit that gas!

Scaling Options:

Sit Ups -> feet anchored (ELITE: GHD Sit-Ups)

Cool Down:

Roll out T-Spine – 20 passes

Roll out mid-section – 10 passes

Warmup:

6:00 AMRAP:

:30 Jump rope

10 Banded Good mornings

10 Alt V-ups

10 Barbell Elbow Rotations

Then…

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

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, Hang Squat Clean, Power Clean from mid shin, Squat Clean from mid shin, Push Press, Push Jerk, Split Jerk

S/S/S:

Clean + Jerk Complex (Clean + Hang Clean + Jerk)

On a running clock…

0:00 – 5:00, do 3 sets @70%

5:00 – 10:00, do 2 sets @75%

10:00 – 15:00 do 2 set @80%

%s Based on 28May 1RM

Video courtesy of The Strength Agenda.

Last time hitting our Clean & Jerk complex prior to our Oly 1RM re-test. Our %s go up, so stay on task.

WOD:

3 Rounds:

10 Deadlifts (225/155)

15 Toe2Bar

60 Double Unders

Video courtesy of Rebecca Fueslier.

The deadlifts today should be either unbroken or broken once per set.  Go for manageable chunks on the Toe2Bar, and steady, consistent pace the dubs.

Scaling Options:

Bar weight -> 185/130 -> as needed (ELITE: 275/195)

T2B -> Kipping Knee Raise -> V-Ups

Dubs -> 120 Single Unders

Cool Down:

Cobra Pose – 2 Min

Calf Pedal in Down Dog – 30 per side

Warmup:

Side lunge 30’ and back

Inchworm 30’

Crab walk 30’

10 single DB deadlift per side

10 DB goblet walking lunge

5 1-DB hang power clean & jerks per side

5 Cobra to hip snap

5 DB burpee deadlifts per side

WOD:

AMRAP 10:

8 Dual DB Power Clean & Jerks

8 Dual DB Front Rack Walking Lunge

-5 Min rest-

AMRAP 10:

8 Dual DB Snatch

8 Dual DB Burpee Deadlifts

DB weight – 50/35

Videos courtesy of CrossFit HQ, Mayhem Athlete, and Train FTW, respectively.

A little back-to-back AMRAPs to start your week off. Make your goal today to go unbroken on each movement and only rest when transitioning from movement to movement.

Scaling Options:

DB weight -> 35/25 -> as needed (ELITE: 70/50)

Cool Down:

Iron Cross – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

Heel2Toe 30’

High Knees 30’

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

10 Cherry Pickers

10 Cossack Squats

10 Iron Cross

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, sumo-stance good mornings, RDL, sumo stance RDL, Sumo deadlift

Video courtesy of Runify

S/S/S:

Sumo Deadlift

5,4,3,2,1

Increase weight ea set

Video courtesy of The Barbell Brigade.

Just like we did on Bench this is our last time hitting our Sumo Deadlift before our 5X5 re-test.  As with the Bench, the goal today is to start with a heavy set of 5, followed by a heavier set of 4, then an even heavier set of 3, then an even heavier double. We then finish off with the heaviest weight for today and hit a single.  If that turns into a new 1RM, sweet!  If not, just make it heavy for today.

WOD:

For Time:

400m Run

30/24 Cal Echo Bike

400M Run

30/24 Cal Ski Erg

400M Run

Time cap: 16 Min

Video courtesy of Constantly Varied Fitness.

We’ll finish off the week with a cardio mini-chipper.  Keep a fast enough ace to finish each section in 2-2:30 minutes but not so fast that you are too winded when you get to the next piece.

Scaling Options:

Run -> 500M Row

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Iron Cross Hold – 1 min per side