1:00 Row
10 Hollow Rocks
1:00 Echo Bike
10 Cobra to Down Dog
10 Cossack Squats
10 Alt. Toe Touch in Down Dog
-Score each round separately
Video courtesy of CrossFit HQ.
You’ll want to hit the row with a purpose but not go so fast that you get too winded to go right into the sit ups. Once you get to the Echo Bike, hit that gas!
Scaling Options:
Sit Ups -> feet anchored (ELITE: GHD Sit-Ups)
6:00 AMRAP:
:30 Jump rope
10 Banded Good mornings
10 Alt V-ups
10 Barbell Elbow Rotations
Then…
On Rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise
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, Hang Squat Clean, Power Clean from mid shin, Squat Clean from mid shin, Push Press, Push Jerk, Split Jerk
%s Based on 28May 1RM
Video courtesy of The Strength Agenda.
Last time hitting our Clean & Jerk complex prior to our Oly 1RM re-test. Our %s go up, so stay on task.
Video courtesy of Rebecca Fueslier.
The deadlifts today should be either unbroken or broken once per set. Go for manageable chunks on the Toe2Bar, and steady, consistent pace the dubs.
Scaling Options:
Bar weight -> 185/130 -> as needed (ELITE: 275/195)
T2B -> Kipping Knee Raise -> V-Ups
Dubs -> 120 Single Unders
Side lunge 30’ and back
Inchworm 30’
Crab walk 30’
10 single DB deadlift per side
10 DB goblet walking lunge
5 1-DB hang power clean & jerks per side
5 Cobra to hip snap
5 DB burpee deadlifts per side
-5 Min rest-
Videos courtesy of CrossFit HQ, Mayhem Athlete, and Train FTW, respectively.
A little back-to-back AMRAPs to start your week off. Make your goal today to go unbroken on each movement and only rest when transitioning from movement to movement.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE: 70/50)
Heel2Toe 30’
High Knees 30’
Side shuffle 30’ and back
A-Skip 30’ *
B-Skip 30’ *
10 Cherry Pickers
10 Cossack Squats
10 Iron Cross
Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, sumo-stance good mornings, RDL, sumo stance RDL, Sumo deadlift
Video courtesy of Runify
Increase weight ea set
Video courtesy of The Barbell Brigade.
Just like we did on Bench this is our last time hitting our Sumo Deadlift before our 5X5 re-test. As with the Bench, the goal today is to start with a heavy set of 5, followed by a heavier set of 4, then an even heavier set of 3, then an even heavier double. We then finish off with the heaviest weight for today and hit a single. If that turns into a new 1RM, sweet! If not, just make it heavy for today.
Time cap: 16 Min
Video courtesy of Constantly Varied Fitness.
We’ll finish off the week with a cardio mini-chipper. Keep a fast enough ace to finish each section in 2-2:30 minutes but not so fast that you are too winded when you get to the next piece.
Scaling Options:
Run -> 500M Row
250M Row
Bear Crawl 25’
Crab Walk 25’
Inchworm to Hollow 25’
Broad Jumps 25’
10 light KB deadlifts
10 Russian Swings
:30 Handstand Hold
10 Plank Shoulder Taps
Videos courtesy of OPEX Fitness and Marcus Filly, respectively.
The goal is to finish any given minute’s work in 45 seconds or less. This should allow enough time to transition to the next movement and give you a quick second to breathe.
Scaling Options:
KB weight -> 35/25 -> as needed (ELITE: 70/55)
HSPUs -> Pike Push Ups off a box or floor -> Seated DB press
:30 Jump Rope
10 Push up to Down Dog
10 Hollow Rocks
5 Dual DB deadlifts
5 Dual DB Power Cleans
5 Dual DB push Jerks
10 Scorpions
On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise
Then, Warmup to Bench Press working weight
Increase weight ea set
Videos courtesy of CrossFit HQ.
Last time hitting Bench Press before our 5X5 re-test. The goal today is to start with a heavy set of 5, followed by a heavier set of 4, then an even heavier set of 3, then an even heavier double. We then finish off with the heaviest weight for today and hit a single. If that turns into a new 1RM, sweet! If not, just make it heavy for today.
On the DB Clean & Jerks, you only need one head from each DB to touch the ground at the bottom.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE: 70/50)
Toe2Bar -> Kipping Leg/knee raise -> Strict Leg/knee raise -> Laying Toe2Rig -> V-Ups
Dubs -> 50 Single Unders
1 Min on Echo Bike (EZ pace)
Walking Lunge 30’
Inchworm 30’
Side lunge 30’ & back
1:00 on Echo Bike (med pace)
10 Squat2Stands
Couch Stretch 1 Min per side
1:00 Row
Super Squat Hip Sequence – See video, courtesy of Mobility WOD
With a 10 Min running Clock…
Compare to 20240715
Time Cap – 8 Min
Rest until clock gets to 10 min, then prep for WOD
Video courtesy of MisFit Athletics.
So, it’s been a whole year since our own “50 Cal Echo Bike Challenge”. If you were lucky enough to do it last time, see if you’ve gotten any better at that blasted Echo Bike over the last 365 days!
Video courtesy of BIRTHFIT.
Today’s lunges can be either walking or in place. Big thing is to keep those elbows high and let the KB sit in the pocket between forearm and bicep.
Scaling Options:
KB weight -> 35/25 -> as needed (ELITE: 70/55)
8 Box Step Ups
5 Cobra to Down Dog
10 Spider-Man Lunges
10 Scorpions
8 Box Step Overs
5 Cobra to Hip Snap:10 Top of ring hold
10 PVC Pass Thrus
On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Pull Ups
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 mid-shin
%s Based on 28May 1RM
Video courtesy of The Strength Agenda.
Last time hitting our Snatch Complex before we re-test our Oly 1RMs. Our %s go up the highest they have been in this cycle, so keep the form dialed in.
Video courtesy of Train FTW.
Stay as steady as you can each round to see how far you can get in this 15 Min AMRAP. With the low numbers, the pull ups and ring dips should either be unbroken or at the most broken into two sets each time. On the burpee box jump overs, just be smooth throughout.
Scaling Options:
C2B Pull Ups -> Chin-above Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Ring or Bar Muscle Ups)
Ring Dips -> box or bench dips -> push ups
Box height -> 20/16 -> as needed (ELITE: 30/24)
3 Rounds:
10 Plate Ground to Overhead
10 Plate Front Squats
10 Plate OH Walking lunges
Then…
5 Med Ball Squats
5 MB Push Press
5 Wall Ball Shots
– Rest 1 Min between rounds –
Videos courtesy of Mayhem Athlete and Train FTW, respectively.
The goal is as many reps you can get in each minute. That said, be smart on when to transition from one movement to the next so you can maximize that next minute as well. I would aim to stop a give movement at roughly the :50 mark each minute (except for the dual DB Power Cleans) so I am in position to start the next movement right at the start of the next minute.
Scaling Options:
MB weight -> 14/10 -> as needed
DB weight -> 25/15 -> as needed (ELITE: 50/35)
KB weight -> 35/25 -> as needed (ELITE: 70/55)
:30 Jump Rope
Spider-Man lunge 30’
Inchworm 30’
Duck walk 30’
Crab walk 30’
:30 Jump Rope
On rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Barbell Warmup – With an empty bar, perform 5 reps of: Back Squat, Reverse Lunge (per leg), Bulgarian Split Squat
Increase weight ea set
Video courtesy of Catalyst Athletics.
Third time hitting our Bulgarian Split Squat this cycle. With the reps dropping to 3 each set, aim to go heavier per set than you did on the 3X5 or 5X5 weeks.
Video courtesy of Video courtesy of Kristi Eramo O’Connell.
Today we mix in Double Unders with a push and a pull bodyweight movement. With each movement having a slightly higher than average reps scheme, aim to take big, yet manageable chunks out with small rest period before attacking again.
Scaling Options:
Dubs -> 2X Single Unders (ELITE: 100 Dubs each time)
T2B -> Kipping Knee Raise -> V-Ups
HSPUs -> Pike Push Ups off box or floor
Joint Strike CrossFit 