Allow the legs and hips to do the majority of the work in the row so your shoulders and back are as fresh as possible for the Bench Press. And allow the core to be engaged the whole time during the V-Ups.
Final time working on Clean Deadlifts prior to re-testing our 5X5. So, today’s goal is start with a heavy set of 5, followed by an even heavier set of 4, then follow that with an even heavier triple, then an even heavier double. All finished off by the heaviest single you can hit for the day.
WOD:
Push Press
5-5-5-3-2-2-1-1-1:
Rest as needed between sets.
Score is heaviest single completed
Video courtesy of CrossFit HQ.
Today is all about some lifting! After finishing up the Clean Deadlifts, we’ll move into a focus on Push Press. Big thing to make sure you do is actively pull yourself into the dip, don’t just drop. This will allow you to load up the hips and use the core-to-extremity method to move as much weight as possible.
Scaling Options:
If new to CF or if you have a shoulder injury, switch to DB Push Press
Third time hitting our DB Bench Press this cycle. Working sets go back up to 5, but reps dropped to 3. Make sure you go heavier this time around than you did in the 3X5 week.
WOD:
EMOM 14:
Odd Min – 3 Wall Walks
Even Minutes – 10 Dual DB Push Press (50/35)
Video courtesy of Misfit Athletics.
Shoulder stability and explosiveness is your key to success today. Keep the core engaged when hitting the wall walks and actively pull yourself down in the dip for the push press.
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
WOD:
Every 4 Min for 6 Sets, complete…
12/10 Cal Row
10 Burpee Box Jump Overs (24”/20”)
8 Alt DB Snatch (50/35)
Score each round separately
Video courtesy of OPEX
Fitness.Efficient transitions and steady pace will allow you to finish each round in roughly 3 min or less per round. Take just a bit off the last Cal or two on the rower so you aren’t winded going into the burpee box jump overs.
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 below knee, Front Squat, Press, Push Press, Push Jerk, Split Jerk
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
On a running clock…
0:00 – 5:00, do 3 sets @70%
5:00 – 10:00, do 2 sets @75%
10:00 – 15:00 do 2 sets @80%
*do 1 Split Jerk at the end of ea set
%s Based on 20May 1RM
Video courtesy of The Strength Agenda.
Third go at our Clean Complex for this cycle. %s go up a and reps go up a bit, so like last time keep the core engaged and really push that ground away from you!
WOD:
14 Min AMRAP:
60 Double Unders
20 Am. KB Swings (55/35)
10 Front Squats (135/95)
Video courtesy of NC Fit.
Biggest advice I can give (outside of pace yourself) is shake out the legs going from move to move. The hamstrings and glutes get very fired up in dubs, and you could feel them getting pretty tight if you just pick up that KB right after. Same with going from KB Swings to Front Squats. Last thing you want in the middle of a WOD is the hammies cramping up on you.
Scaling Options:
Dubs -> 30 Dubs -> 15 Dubs -> 120 Single Unders
KB weight -> 35/25 -> as needed (ELITE: 70/55)
Bar weight -> 115/80 -> as needed (ELITE: 185/130)
Today’s WOD is athlete’s choice as far as how to get through all the reps. You could treat this one like a chipper, and finish all the reps of one movement before moving on to the next one. Or, you could break it into sets (Ex: 5 Rounds of 15 Toe2Bar, 12 Hand-release Push Ups, 9 Pull Ups, 6 Handstand Push Ups, and 3 Rope Climbs). Whatever helps you get through this as efficiently as possible. Things to watch for: shoulder and core fatigue. Make sure your game-plan takes those into account so you don’t hit a failure point.
Barbell Warmup – With an empty bar and Clean Grip, perform 5 reps of the following: dip/shrug, dip/shrug/high elbows, high hang muscle clean, high hang power clean, hang power clean (above knees), power clean from shin
WOD:
“Stars and Stripes”
Partner WOD (one partner working at a time)
4 Rounds For Time:
50 Cleans (Power or Squat) 135/95
50 Box Jumps (24”/20”)
500m Row
50 V-Ups
Compare to 3Jul2025
Pic courtesy of RitFit.
Happy 4th of July!…eve… Workout courtesy of former Bikini Athlete and CrossFit Trainer, Mieke Cermely. This WOD is called “Stars and Stripes”, as in “at the end you’ll see…” Reps can be broken up however the team wants. Suggest splitting it right down the middle and do sets of fives on everything, except the row (do 250M a piece).
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, 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:
Snatch + Hang Snatch + Overhead Squat
On a running clock…
0:00 – 5:00, do 3 sets @70%
5:00 – 10:00, do 2 sets @75%
10:00 – 15:00 do 2 set @80%
%s Based on 20May 1RM
Video courtesy of The Strength Agenda.
Third time hitting our Snatch Complex this cycle. More reps and higher %s per set means we will give you more time per set.
WOD:
14 Min AMRAP:
5/4 Cal Echo Bike
5 Pull Ups
7/6 Cal Echo Bike
10 Pull Ups
9/8 Cal Echo Bike
15 Pull Ups
Etc…Add 2 Cals and 5 pull ups each round
Score = Total Cals + Total Pull Ups
Video courtesy of Mayhem Athlete.
Today gives us a fun ascending ladder of Pull Ups and Cals on the Echo bike. Don’t get overly excited at the first couple of sets and go too fast through the smaller number of reps and cals. Rather, set your pace early so you can still move at the last minute of this WOD.
Scaling Options:
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)
