Pic courtesy of Instagram. The CrossFit community is saddened by the tragic loss of one of the 2024 CrossFit Games competitors, Lazir Dukic during Event 1. Our thoughts and prayers go out to his friends and family. Mayhem Athletics has set up a donation site where 100% of donations will go to Lazir’s family. You can donate by clicking here.
1 Min Jump Rope
10 Bow to Bend
10 Iron Cross
10 Push up to Down Dog
1 Min Jump Rope
10 Cherry Pickers
10 Light Dual DB Sumo deadlifts
5 Back Roll to V-Sit
On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull ups or Ring Rows, Kipping Pull Ups or Ring Rows
Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, Kang Squats, RDLs, Sumo Stance RDLs, Sumo Deadlifts
Increase weight ea set
Compare to 20Jun
Video courtesy of Barbell Brigade.
We finish our re-test week with our 5X5 repeat of Sumo Deadlifts. Keep your positions good and aim to go heavier per set than you did on 20Jun.
Video courtesy of Digital Barbell.
So, after going pretty heavy on a barbell version of Sumo Deadlifts, we look have a bit faster cycle rate on a different version of the movement. With dual DB Sumo Deadlifts, just need one head of each DB needs to touch the ground. Still maintain that flat back throughout the movement. Make sure you do not arch the back at the top.
Scaling Options:
DB weight -> 35/25 -> as needed (ELITE: 70/50)
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull-ups -> Ring Row (ELITE: Chest2Bar)
Dubs -> 70 Single Unders (ELITE: 50 Dubs)
2X:
High knees 30’
Butt Kickers 30’
A-Skip 30’
B-Skip 30’
10 Hollow Rocks
10 Alt V-Ups
20 Plank Shoulder Taps
2 Wall Walks
Increase weight ea set
Compare to 12Jun
Video courtesy of 3V. Next stop on re-test week will be our Dual DB Strict OH Press. Stay tight in the core and you should be able to go heavier per set than you did on 12Jun.
Score = Slowest Round
Video courtesy of CrossFit HQ.
These should turn into 5 mini-sprints to try to finish the work as quickly as possible. IF the HSPUs are the limiting factor, check out some points for efficiency on this video.
Scaling Options:
Run -> 250M Row
HSPUs -> Pike Push-Ups off box ->Pike Push-Ups off floor -> high kneel DB OH press
V-Ups -> Alt V-Ups
250M Row
Spider-Man lunge 30’
Inchworm 30’
Duck walk 30’
Crab walk 30’
One-leg RDL to kick 30’
20 arm circles
20 over and backs
Snatch warmup – With an empty bar, and in snatch grip, per form 3 reps of: dip/shrug, dip/shrug/high elbows, OHS, high hang muscle snatch, hang power snatch, hang Squat Snatch, Low hang (below knee) Squat Snatch, Squat Snatch from mid-shin
C&J warmup (Do this after going for Snatch 1RM, but before starting C&J) – Prior to Clean & Jerk, with an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk
Compare to 29 May2024
Re-test week continues as we see if our recent Oly cycle helped our Oly lifts! Remember, don’t get too wrapped up in your head with trying to break your PR. Go for “heavy for today”. If it happens to end with a new PR, cool! If it doesn’t, as long as you finish the day injury-free, then today was a win!!! Speaking of Olympic lifting, the Weightlifting coverage for the 2024 Olympics begins this Friday. Here are some highlights from 2020 (courtesy of NBC).
Scaling Options:
Can use Squat or Power version of the Clean and Snatch. Jerk can be Split or Push
200M run
Walking Lunge 30’
Reverse Lunge 30’
1:00 Row
High Knees 30’
Butt kickers 30’
1:00 Ski Erg
30 Calf Pedals in Down Dog
1:00 Echo Bike
10:00-13:00 – Rest
21:00-24:00 – Rest
Score each section separately
Video courtesy of CrossFit HQ.
Today is all about the grind. You need to get through the running Buy-Ins per round fast, but still have something in the tank to attack the cardio piece for cals. Once on that cardio piece, just grit the teeth and hang on!
Scaling Options:
Run -> Rnd 1 – 60/42 Cal Echo Bike, Rnd 2- 40/35 Cal Ski Erg , Rnd 3 – 30/24 Cal Row
2X:
10 Alt Box Step Ups
10 Squat2Stand
10 Side Lunge
10 Med Ball Squats
5 Wall Ball Shots
Then…
Super Squat Hip Sequence – See video below courtesy of Mobility WOD
Barbell Warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Reverse Lunge (per leg). Put barbell in rack, grab a plate for foot elevation and warmup on Back Rack Front Foot elevated Split Squat
Increase weight ea set
Compare to 14Jun
Video courtesy of Training Think Tank.
Re-test kicks off with our 5X5 on Back Rack Front Foot Elevated Split Squats. If you have hit every session of these, you should be able to go heavier per set than you did on 14Jun.
Video courtesy of CrossFit HQ.
You’ll see the reps of one movement increase each round and one decrease each round. Steady pace throughout will be your friend in this one.
Scaling Options:
Box height -> 20/16 -> as needed (ELITE: 30/24)
MB weight -> 14/10 -> as needed
200M jog
Spider-Man lunge 30’
Heel2Toe 30’
Side lunge 30’ and back
Inchworm 30’
10 Thoracic High Fives
2 Wall Walks
On Rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, strict pull ups or ring rows, kipping pull ups or ring rows
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD.
Video courtesy of CrossFit Jaakarhu.
Look to finish the wall walks in about 15-20 seconds each round. Keep the core engaged as you move up and down the wall.
You and a partner try and accumulate as many rounds in twenty minutes as possible. Only one person can be working at a time. Switch every full round.
Video courtesy of CrossFit HQ.
With today’s version of “Team Cindy”, you and your partner should be able to maintain a pretty good (sub-1 Min) pace per round. The rest between should allow you to stay pretty fresh each time you go.
Scaling Options:
Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
Push-ups -> off a bench (ELITE: HSPUs)
Air Squat -> to depth
1 Min on Echo Bike (EZ pace)
10 Bow to Bend
10 Iron Cross
10 Push up to Down Dog
1 Min Echo Bike (med pace)
5 Med ball squats
5 Med ball Push Press
5 Wall Ball Shots
10 Cherry Pickers
Barbell warmup – With an empty bar, perform 5 reps of: Good Mornings, Back Squats, Kang Squats, RDLs, Sumo Stance RDLs, Sumo Deadlifts
Increase weight ea set
Video courtesy of The Barbell Brigade.
Final time tackling Sumo Deadlift this cycle before we re-test our 5X5. Our goal today is a heavy set of 5, followed by a heavier set of 4, followed by an even heavier set of 3, then a heavier double, and finished with an even heavier single. If it becomes a new 1RM, sweet! But make the focus be on good form and finishing safely.
Rest 1 Min
Score = Total Cals on Bike
Video courtesy of CrossFit HQ.
Today will be a leg burner. While you want as much time on the bike as possible, you also don’t want to push so hand on going unbroken on the wall balls that your legs are full Jello before you pedal once. Stay steady with your pace on the Wall Balls.
Scaling Options:
Med Ball weight -> 14/10
1:00 row
10 Spider-Man lunge w/twist
5 Back Roll to V-Sit
10 Alt one-leg RDLs to kick
10 Hollow Rocks
10 Alt V-Ups
10 light DB Windmills per side – see video below, courtesy of Functional Bodybuilding
1:00 Ski Erg
5 Min Rest, then…
Score = Total Time to complete
Video courtesy of Marcus Filly.
Little “Double-WOD Wednesday” for ya! Part 1 in pretty straight forward. Grind through the cals and move smoothly through the sit ups. On part 2, your core will be taxed again when doing the single-arm push press. Don’t relax the core and make your body lean to one side. Stay as straight up and down as possible!
Scaling Options:
Ab-Mat Sit Ups -> Feet anchored (ELITE: GHD)
DB weight -> 35/25 -> as needed (ELITE: 70/50)
200M jog
10 Box step ups
10 Scap Pull Ups
5 Cobra to Down dog
5 Beat Swings
5 Cobra to hip snap
5 Kipping Knee Raise
5 Box Jumps
Barbell warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang Power Clean, Hang Power Clean, Hang Squat Clean, Squat Clean from mid-shin, Press, Push Press, Push Jerk, Split Jerk
%s Based on 29May 1RM
Video courtesy of The Strength Agenda.
Last time hitting our Clean & Jerk Complex before we re-test our Oly 1RMs. %s jump one last time, but reps stay same as before. Stay focused and hit these perfectly!
Goal – 5+ Rounds
Video courtesy of OPEX Athletics.
Look to stay at a pretty fast (but not sprint) pace on your run, but ease off the gas right at the end so you can attack the burpee box jumps right away. On the BBJs, use the step down as a mini break to let you get a breath in before your next rep. On the Toe2Bar, get manageable chunks in if you can’t go 10 unbroken.
Scaling Options:
Run -> 500M Row
Box height -> 20/16 -> as needed (ELITE: 30/24)
Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups
