Warmup:

8 Min AMRAP:

10 Spider-Man Lunge w/twist

10 PVC Pass thrus

5 empty bar hang power cleans

:30 Bike

Then…

Barbell warmup – With an empty bar on the shoulders, hands right outside shoulder, perform 5 reps of: Strict Press, Dip/Drive (no press), Push Press

S/S/S:

Push Press

5X5

Add weight ea set

Compare to 16Jan2026

Video courtesy of Catalyst Athletics.

We finish re-test week by running back our Push Press 5X5.  As with all re-tests this week, our goal is to go heavier per set than what we did the first time.  Look back on your training records for 16Jan and that should give you a goal for today.

WOD:

For Time:

21-15-9: Cal Bike

15-12-9: Hang Power Clean (135/95)

12-9-6: Handstand Push Ups

Video courtesy of CrossFit HQ.

This WOD is meant to start at an aggressive pace and get even faster as you go along.

Scaling Options:

Bar weight ->115/80 -> as needed (ELITE: 165/115)

HSPUs -> Pike Push Ups off box or floor -> Tall kneeling Dual DB shoulder Press

Cool Down:

Child’s Pose – 2 Min

Roll Out T-Spine – 20 passes