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