Warmup:

1:00 Row

10 Bow to Bends

10 Iron Cross

10 Alt V-Ups

10 Cobra to Down Dog

2 Rope Walks or 2 strict pull ups

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

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts

S/S/S:

Deadlift

5X5

Increase weight ea set

Video courtesy of Starting Strength.We take it old-school for our pulling movement this cycle.  Good ol’ Deadlifts! Keep the core tight, back flat and push the floor away from you!

WOD:

AMRAP 4:

5 V-Ups

15 Toe2Bar

1 Rope Climb

-rest 1 Min then-

AMRAP 4:

10 V-Ups

10 Toe2Bars

1 Rope Climb

-rest 1 Min then-

AMRAP 4:

15 V-Ups

5 Toe2Bar

1 Rope Climb

(If no rope, sub 4 Strict Pull Ups per rope climb)

Video courtesy of CrossFit HQ.

Back-to-back-to-back 4-min AMRAPs to finish off the week. Each one will always have 20 reps of core work per round (Followed by a rope climb) but the rep scheme shifts each round.  While the Toe2Bar reps dropping may help save some grip strength later, the V-ups are bound to test your core!

Scaling Options:

Toe2Bar -> Kipping Leg/knee raise -> Strict Leg/knee raise -> Laying Toe2Rig -> V-Ups

V-Ups -> Alt V-Ups -> Sit Ups

Rope Climb -> 2 Rope Walks

Strict Pull Ups -> Ring Rows

Cool Down:

Cobra Pose – 2 Min

Roll out t-spine – 30 passes

Warmup:

8:00 AMRAP:

:30 Jump Rope

10 Calf Pedals in Down Dog

5 KB Deadlifts

5 Russian Swings

5 Am KB Swings

25’ empty sled push

WOD:

20 Min AMRAP:

20 Double Unders

10 Am KB Swings (55/35)

25 Sled Push (2X45/1X45)

40 Double Unders

20 Am KB Swings (55/35)

25 Sled Push (2X45/1X45)

etc…

Add 20 Double Unders and 10 KB Swings each round

Video courtesy of Breaking Muscle.

While the double unders and KB Swings increase each round, the sled push stays constant.  Always 25’ per round.

Scaling Options:

Dubs -> 2X Single Unders

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

Sled weight -> as needed (ELITE: 3X45/2X45)

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Iron Cross Hold – 1 min per side

Warmup:

Bear crawl 25’ and back

8 Push Up to Down Dog

5 Cobra to Hip Snap

5 Dual DB deadlifts

5 Dual DB Power Cleans

5 Dual DB push Jerks

5 Dual DB Floor Press

10 Scorpions

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

S/S/S:

Floor Press

5X5

Increase weight ea set

Video courtesy of CrossFit HQ.

Our pressing movement for this cycle will be the Floor Press.  Horizontal Pressing is always important to chest/shoulder/ and triceps strength. The Floor press is a very versatile lift that can be performs anywhere.  Just be careful on the elbows when going down.

WOD:

Every 3 Min for 15 Min:

10 Pull Ups

5 Clean & Jerks @ 50-55% of 1RM

4 Lateral Burpee over Bar

Score each round separately

Target time per round – 1:30

Video courtesy of CrossFit Training.

The goal is to move as proficiently through the reps to get done with the work by right around the 1:30 mark each round.  If it takes you up to 2:30 in a round, consider scaling back something in the next round.

Scaling Options:

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chset2Bar)

Bar weight -> 40% of 1RM -> as needed

Cool Down:

Scorpion stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

Warmup:

8 Box Step Overs

Heel2Toe 30’

High Knees 30’

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

4 Box Jumps

1:00 Row

4 Box Jump Overs

Video courtesy of Runify

WOD:

5 Rounds:

400 Meter Run

20 Box Jump Overs (24”/20”)

20/15 Cal Row

Video courtesy of CrossFit Training.

Little bit of plyometric movement between some good cardio.  Be smooth with the box jump overs so you can get right back to the cardio!

Scaling Options:

Run -> 28/24 Cal Echo Bike

Box height -> 20/16 -> as needed

Cool Down:

Pigeon Pose on box – 1 Min per side

Kneeling Shoulder Stretch on box – 2 Min

Warmup:

Twisting Lunge 25’

Walking Kicks 25’

Side Lunge 25’ and back

Inchworm 25’

Spider-Man Lunge 25’

10 PVC Pass Thrus

5 PVC Overhead Squats

5 PVC Drop Snatch

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

Barbell Warmup – With an empty bar, and in snatch grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, High Hang muscle snatch, Hang power snatch, Overhead Squat, Hang Squat Snatch, Squat Snatch from below the knee

S/S/S:

1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch

On a running clock…

0:00 – 3:00, do 2 sets @60%

3:00 – 6:00, do 2 sets @65%

6:00 – 9:00 do 1 set @70%

%s Based on 30Jul 1RM

Video courtesy of Diablo CrossFit.

Our Snatch complex this cycle will consist of 1 Snatch Pull, followed by a Power Snatch from the floor, and finish off with a low hang (below knee) Squat Snatch.  The goal here is to first get the triple extension down in the Snatch Pull, the work on punching the bar over in the Power Snatch and finally a good pull under the bar in the low hang squat snatch.

WOD:

21-18-15-12-9*:

Dual Dumbbell Thrusters (35/25)

*After Each Round:

100M Dual Dumbbell Front Rack Carry (35/25)

Video courtesy of CrossFit HQ.

When performing the squat in the thruster, make sure to keep your chest up so you keep the majority of the weight over your hips rather than on the knees.  In the front rack carry, keep the core tight and move with a purpose.

Scaling Options:

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

Cool Down:

Couch stretch – 1 Min per side

Banded Overhead Stretch – 1 Min per side

Pic courtesy of Endurance Nation.  Training for the 2026 CrossFit Games starts NOW!

Warmup:

1:00 Row

Heel2Toe 30’

High Knees 30’

Side shuffle 30’ and back

A-Skip 30’ *

B-Skip 30’ *

10 Kickers per side

1:00 Row

Video courtesy of Runify

WOD:

“Team of 2 Run/Row/Run”

For Time:

8X 400M Run (partners switch every 400M)

4X500M Row (partners switch every 500M)

4X400M Run (partners switch every 400M)

We finish off our look back at the 2025 CrossFit Games with the one that kicked the Games off. But we figured why not make this one a little more fun and split the load with a partner.  Only one partner working at a time. If you would like to do this WOD solo as it was done in the CrossFit Games this year, (video courtesy of The CrossFit Games) check it out…

Scaling Options:

Run -> 30/25 Cal Echo Bike per 400M Run

(ELITE: standards from the CrossFit Games)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Banded quad stretch – 1 min per side

Warmup:

1:00 Row

10 Bow to Bends

10 Cossack Squats

10 Kneeling Lat Stretch

:30 kneeling wrist stretch

10 Air Squats

2 Rope walks

5 Toe2Rope

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

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, Power Clean from mid shin, Squat Clean from mid-shin, Front Squat

S/S/S:

Clean Complex

4 Sets:

2 Clean Pulls

2 Hang Power Cleans

2 Front Squats

-Build in weight-

Just like Tuesday’s Snatch Complex, use this as a way to prime yourself for the Squat Cleans and Front Squats in the upcoming WOD.  Maybe go a bit heavier than the top percentage you’ll see later.

WOD:

“Climbing Couplet”

4-3-2-1 Reps For Time:

Rope Climb*

Squat Clean + Front Squat

Bar weight – 50,60,70,80% of Clean & Jerk 1RM, respectively

*If no rope is available, 3 strict pull ups per 1 rope climb

While trying to do this one with a peg board as it was done in the Games would be fun, it will be just as challenging with rope climbs. But, if the peg board is available, have at it! To see the version of this WOD from this year’s CrossFit Games (courtesy of The CrossFit Games)…

Scaling Options:

Rope Climb -> 2X Rope Walk per climb

Strict Pull Ups -> Banded Pull Ups

(ELITE: standards from the CrossFit Games)

Cool Down:

Couch Stretch – 1 Min per side

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

Video courtesy of Ben Graham Fitness Solutions

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)

Cool Down:

Roll out T-Spine – 20 passes

Cobra Pose – 1 Min

Pic courtesy of Instagram. Congrats to CrossFit Oslo Kriger on winning the 2025 CrossFit Games Affiliate Cup.

Warmup:

6 Shuttle runs

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

Stiff-leg bear crawl 25’

10 PVC pass throughs

10 PVC Overhead Squats

Barbell Warmup – With an empty barbell and hands in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, behind-the-neck Push Jerk, hang power snatch, Power Snatch from mid-shin, Overhead Squat.

S/S/S:

Snatch Complex

4 Sets:

2 Snatch Pulls

2 Hang Power Snatch

2 OHS

-Build in weight-

The goal of this complex is to prime you up for the Snatches coming up in the WOD, so maybe push past the weight that will be used in the WOD.

WOD:

“Running Isabel”

5 Rounds:

4 Shuttle Runs*

6 Snatches (135/95)

*1 Shuttle Run = 25’ down + 25’ back

Our look back at the ’25 Games continues with “Running Isabel”. If you watched this over the weekend, the top athletes came out of the gates pretty darn fast, but for the majority of us, that might not be the best idea.  Find a running pace that will allow you to pick up your barbell right away.

Scaling Options:

Bar weight -> 115/80 -> as needed

(ELITE: 155/105)

Cool Down:

Calf Pedal in Down Dog – 30 per side

Banded Overhead Stretch – 1 Min per side

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)

Cool Down:

Pigeon Pose on Box – 1 Min per side

Kneeling Shoulder stretch on Box – 2 Min