Pic and video courtesy of The CrossFit Games. Congrats on Tia-Clair Toomey on being crowned “The Fittest Woman on Earth” at the 2025 CrossFit Games!
For our Transition week, we’re going to take special look at this year’s CrossFit Games. We have altered these WODs to fit into what our average athlete should be able to do. But, if you want to test yourself, do it the way it was done in the Games.
Warmup:
8 Box step overs
5 Cobra to Down Dog
5 Cobra to Hip Snap
:30 Ski Erg
2 Burpee box Step Overs
:30 Echo Bike
2 Burpee Box Jump Overs
10 Spider-Man Lunge w/twist
On Rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups
WOD:
“Throttle Up/Hammer Down for the Rest of Us”
On a Running Clock:
0:00 – 10:00, complete…
30/25 Cal Ski Erg
28 Chest2Bar Pull Ups
24 Burpee Box Jump Overs (24”/20”)
10:00 – 13:00 – Rest
13:00 – 23:00, complete…
30/25 Cal Echo Bike
28 Burpee to Kipping Pull Up
24 Burpee Box Jump Overs
We kick the week off with a back-to-back WOD that will see if you kept enough in the tank for the second half. The ski erg and Echo bike paces should be aggressive, but not an all-out sprint. Smooth is fast on the pull up pieces, and steady non-stop movement on the burpee box jump overs. If you finish the first part before the 10Min time cap, that’s extra rest for you. Record the scores for each part separately. To see the version of these back-to-back WODs from this year’s CrossFit Games…
Scaling Options:
Chest2Bar -> Chin-above Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows
Box height -> 20/14 -> as needed
Burpee to kipping pull up -> burpee to jumping pull up (inside reach)
(ELITE: standards from the CrossFit Games)
Joint Strike CrossFit 