Pic courtesy of Grit Grind Hustle. Thank you to Brooke Wells who called it a career with this year’s CrossFit Games (her 10th). Enjoy retirement, you earned it!
Warmup:
1:00 Jump Rope
10 Cobra to Down Dog
10 Alt Toe Touch in Down Dog
10 Huggers
10 Over & Backs
5 light DB press (per side)
1:00 cross-over practice
5 light DB push press per side
5 light DB push jerk per side
1:00 cross-over practice
On Rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise
WOD:
“All Crossed Up, Civilian-style”
For Time:
10 Wall Walk Buy-In
-then-
10 one-arm DB Shoulder to OH (50/35)
20 Cross-Overs
15 Toe2Bar
20 Cross-Overs
10 one-arm DB Shoulder to OH
20 Cross-Overs
15 Toe2Bar
20 Cross-Overs
10 one-arm DB Shoulder to OH
Videos courtesy of The CrossFit Games. Quick demo of Cross-Overs.
Know this, this WOD from the 2025 CrossFit Games will smoke your shoulders. There is a good amount of work, so don’t attack the buy-in as if it was the only thing in the WOD. Keep some energy in your shoulders for the meat and potatoes of the WOD.
To see the version of this WOD from this year’s CrossFit Games…
Scaling Options:
Wall Walks -> to manageable height -> 8 Alt Shoulder taps in plank per wall walk
DB weight -> 35/25 -> as needed
Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups
Cross-Overs -> Double Unders -> 40 Single Unders
(ELITE: standards from the CrossFit Games)
Joint Strike CrossFit 