The DB weight should be manageable enough to where you should only have to put the DBs down for a second or two at the turnaround for the 200M. For Deficit Push ups on top of DBs.
Scaling Options:
DB weight -> 25/15 -> as needed (ELITE: 50/35)
DB Deficit Push-Ups -> Regular Push Ups -> Push Ups off box
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
S/S/S:
Clean Pull + Power Clean + Low Hang Squat Clean
On a running clock…
0:00 – 3:00, do 2 sets @60%
3:00 – 6:00, do 2 sets @65%
6:00 – 9:00 do 1 set @70%
-Add 1 Jerk at the end of each set-
%s Based on 30Jul 1RM
Video courtesy of Collin Meeves.
Our Clean Complex this cycle consists of a Clean Pull, followed by a Power Clean from the floor, and finished off with a Squat Clean from the low hang (below the knee). Like our Snatch complex, we’re looking to first focus on pulling well from the ground in the Clean Pull, then getting a good pull under the bar in the Power Clean, and finishing off with adding more speed to the drop under the bar in the low hang squat clean. Also, finish off each set with one Split Jerk.
WOD:
5 Rounds For Reps:
Max Unbroken Hang Power Snatches @ 75% of 1RM
Immediately into…
Max Unbroken Toe2Bar
– 2 Min rest between sets
Score Each round separately
Video courtesy of Functional Athletics.
Today will be GRIPPY!!!! Ensure you utilize a hook grip on the hang power snatches. And while these reps are meant to be one big unbroken set, make sure as the bar returns from overhead, catch it in the hip to allow you to re-grip if necessary. This will also allow you to set the back prior to another lift. No rounded backs! On the Toe2Bar, just be careful not to lose your grip mid-kip as you could fly off backwards and really hurt yourself. Once you feel the arm fatigue set in, come off the bar.
Looking for some steady-state cardio work in the 800M runs, followed by finding a smooth pace on the dubs. Remember, smooth is fast. And yes, there is no scale for Dubs today. If you have never done them before, you at least get some good practice time on them. Who knows? Maybe today is the day your get your FIRST Dub!
Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, Kang Squats, RDLs, Deadlifts
S/S/S:
Deadlift
5X5
Increase weight ea set
Video courtesy of Starting Strength.We take it old-school for our pulling movement this cycle. Good ol’ Deadlifts! Keep the core tight, back flat and push the floor away from you!
WOD:
AMRAP 4:
5 V-Ups
15 Toe2Bar
1 Rope Climb
-rest 1 Min then-
AMRAP 4:
10 V-Ups
10 Toe2Bars
1 Rope Climb
-rest 1 Min then-
AMRAP 4:
15 V-Ups
5 Toe2Bar
1 Rope Climb
(If no rope, sub 4 Strict Pull Ups per rope climb)
Video courtesy of CrossFit HQ.
Back-to-back-to-back 4-min AMRAPs to finish off the week. Each one will always have 20 reps of core work per round (Followed by a rope climb) but the rep scheme shifts each round. While the Toe2Bar reps dropping may help save some grip strength later, the V-ups are bound to test your core!
Our pressing movement for this cycle will be the Floor Press. Horizontal Pressing is always important to chest/shoulder/ and triceps strength. The Floor press is a very versatile lift that can be performs anywhere. Just be careful on the elbows when going down.
WOD:
Every 3 Min for 15 Min:
10 Pull Ups
5 Clean & Jerks @ 50-55% of 1RM
4 Lateral Burpee over Bar
Score each round separately
Target time per round – 1:30
Video courtesy of CrossFit Training.
The goal is to move as proficiently through the reps to get done with the work by right around the 1:30 mark each round. If it takes you up to 2:30 in a round, consider scaling back something in the next round.
Scaling Options:
Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chset2Bar)
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
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:
1 Snatch Pull, 1 Power Snatch, 1 Low Hang Squat Snatch
On a running clock…
0:00 – 3:00, do 2 sets @60%
3:00 – 6:00, do 2 sets @65%
6:00 – 9:00 do 1 set @70%
%s Based on 30Jul 1RM
Video courtesy of Diablo CrossFit.
Our Snatch complex this cycle will consist of 1 Snatch Pull, followed by a Power Snatch from the floor, and finish off with a low hang (below knee) Squat Snatch. The goal here is to first get the triple extension down in the Snatch Pull, the work on punching the bar over in the Power Snatch and finally a good pull under the bar in the low hang squat snatch.
WOD:
21-18-15-12-9*:
Dual Dumbbell Thrusters (35/25)
*After Each Round:
100M Dual Dumbbell Front Rack Carry (35/25)
Video courtesy of CrossFit HQ.
When performing the squat in the thruster, make sure to keep your chest up so you keep the majority of the weight over your hips rather than on the knees. In the front rack carry, keep the core tight and move with a purpose.
Pic courtesy of Endurance Nation. Training for the 2026 CrossFit Games starts NOW!
Warmup:
1:00 Row
Heel2Toe 30’
High Knees 30’
Side shuffle 30’ and back
A-Skip 30’ *
B-Skip 30’ *
10 Kickers per side
1:00 Row
Video courtesy of Runify
WOD:
“Team of 2 Run/Row/Run”
For Time:
8X 400M Run (partners switch every 400M)
4X500M Row (partners switch every 500M)
4X400M Run (partners switch every 400M)
We finish off our look back at the 2025 CrossFit Games with the one that kicked the Games off. But we figured why not make this one a little more fun and split the load with a partner. Only one partner working at a time. If you would like to do this WOD solo as it was done in the CrossFit Games this year, (video courtesy of The CrossFit Games) check it out…
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
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 mid-shin, Front Squat
S/S/S:
Clean Complex
4 Sets:
2 Clean Pulls
2 Hang Power Cleans
2 Front Squats
-Build in weight-
Just like Tuesday’s Snatch Complex, use this as a way to prime yourself for the Squat Cleans and Front Squats in the upcoming WOD. Maybe go a bit heavier than the top percentage you’ll see later.
WOD:
“Climbing Couplet”
4-3-2-1 Reps For Time:
Rope Climb*
Squat Clean + Front Squat
Bar weight – 50,60,70,80% of Clean & Jerk 1RM, respectively
*If no rope is available, 3 strict pull ups per 1 rope climb
While trying to do this one with a peg board as it was done in the Games would be fun, it will be just as challenging with rope climbs. But, if the peg board is available, have at it! To see the version of this WOD from this year’s CrossFit Games (courtesy of The CrossFit Games)…
Joint Strike CrossFit 