Warmup:

1:00 Row

10 Cherry Pickers

10 Iron Cross

1:00 jump rope

20 Calf Pedal in down dog

10 Kickers per leg

10 Scorpions

10 Over & Backs

10 Empty Bar good mornings

10Empty Bar RDLs

5 Clean deadlifts

 

S/S/S:

Clean Deadlift

5X5

Increase weight ea set

 

Compare to 1June2026

Video courtesy of Catalyst Athletics.

Re-test week kicks off with our Clean Deadlift 5X5 re-test.  If you have every Clean Deadlift session since 1June, then you should for sure be able to go heavier on each set compared to what you did on that first 5X5.

 

WOD:

14 Min AMRAP:

30 Double Unders

15/12 Cal Row

 

Goal – 8-12 rounds

Video courtesy of CrossFit HQ.

With the goal being to move for 14 Min straight, the phrase of the day is “smooth is fast”.  Move with a purpose on the row, but don’t blew your gas early.  Also, find that steady rhythm on the rope.

 

Scaling Options:

Dubs -> 15 Double Unders -> 60 Single Unders

 

Cool Down:

Iron Cross – 1 Min per side

 

Calf Pedal in Down Dog -> 30 slow & controlled per side