Warmup:

2X:

1:00 Jump Rope

10 Calf Pedals in Down Dog

10 Spider-Man Lunge

10 Bow to Bend

10 Elbow Rotations w/empty bar

5 empty bar back squats

Then…

Barbell warmup – With an empty barbell and hands in Clean Grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang power clean, Front Squat, high hang Squat Clean, hang Squat Clean, Power Clean from mid-shin

S/S/S:

Clean Pull + Power Clean + Low Hang Squat Clean

0:00-03:00 – 2 sets @60%

03:00-6:00 – 2 sets @65%

6:00-9:00 – 1 sets @70%

%s Based on 29May 1RM

Video courtesy of Collin Meeves. Our Clean Complex this cycle will consist of a Clean Pull, followed by a Power Clean, and ending with a Low Hang Squat Clean.  The points to focus on: in the Clean Pull, make the first and second pull smooth and straight up and down. In the Power Clean, get used to the hips driving hard to get that bar moving. With the low hang, work on moving the knees out of the way as the bar goes down to the low hang position and when the bar comes back up.

WOD:

3 Rounds:

40 Double Unders

350M Row

300M Run

Time Cap: 12 Min

Video courtesy of Park City CrossFit. The row and run should take roughly a minute and a half each, so your make or break it will be your dubs.  Remember, smooth is fast.  Don’t sprint through the reps, but stay steady to go as close to unbroken as possible.

Scaling Options:

Dubs -> 80 Single Unders

Run -> 12/9 Cal Echo Bike

Cool Down:

30 Calf Pedal in Down Dog

Couch Stretch – 1 Min per side

Warmup:

1:00 Echo Bike

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

5 Kipping Pull Ups or Ring Row

WOD:

EMOM 30:

Min 1 – :45 Max Reps Pull Ups

Min 2 – :45 Max Reps Box Jumps (24″/20″)

Min 3 – :45 Max Reps Toe2Bars

Min 4 – :45 Max Reps Burpee to 6″ Target

Min 5 – Rest

Goal – 12-8 Reps per section

Video courtesy of Train FTW.

So, if you are a gymnastics ninja and you want to push the limits, go full send per round.  But, if pull ups and Toe2bars are still a work in progress, use each 45 second segment as good practice on form.  I would rather see you get a lower number with good form than let form go south just for a higher number.

Scaling Options:

Pull Ups -> Banded Strict Pull ups -> Buddha Pull Ups -> Ring Rows (ELITE: Chest2Bar)

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

Cool Down:

Cross-body Lat Stretch – 1 min per side

Kneeling Shoulder Stretch on Box – 2 Min

Warmup:

1:00 Row

10 Cherry Pickers

10 Bow2Bends

10 Cossack Squats

5 Back Roll 2 V-Sit

5 KB deadlifts

5 Sumo KB Deadlifts

5 KB Sumo Deadlift High Pull

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.

This cycle, we go back to basics on our pulling choice.  Good ol’ Deadlifts!!!  One of the foundations of a good strength program!  Keep the back as flat as possible, keep tension in your core prior to each lift.  The goal of the 5X5 is to start at a weight where the 5^th rep of the set is a bit on the uncomfortably comfortable side of things.  Then, aim to increase weight each set!

WOD:

28-21-18-15-12-9:

KB Sumo Deadlift High Pulls (70/55)

KB Goblet Squat (70/55)

Cal Row

Time Cap – 16 Min

Video courtesy of Train FTW.

Have a game-plan for tackling the higher-rep sets at the start of this WOD.  Sure, you’ll be fresh enough to knock out the first set unbroken, but if that leads to too much fatigue and you slowing to a crawl pace by around the round of 15, you’ve done yourself no favors.  Rather, in the set of 28 for the SDHPs and Goblet Squats, either break at the 14 rep mark on both or at the 7 rep mark with very fast recovery time.  Stay steady on the row throughout. Keep this game-plan until about the round of 12, and you’ll likely finish faster than you thought you would.

Scaling Options:

KB weight -> 55/35 -> as needed

Cool Down:

Iron Cross – 1 Min per side

Child’s Pose – 2 Min

Warmup:

200M Run

10 Kneeling Lat Stretch

10 Scorpions

10 Squat2Stands

200M Run

2 Rope Walks

10 Thoracic High Fives

5 Toe2Rope

5-10 Min Rope Climbing work

WOD:

6 Rounds:

400M Run

3 Rope Climbs

20 Wall Balls (20/14)

Time Cap – 36 Min

Score = total time

Video courtesy of Jason Khalipa.

If you do the quick math, the goal should be 6 minutes or less per round to stay under the time cap.  Try conserving your arms and shoulders in the rope climb and you’ll need them in the wall balls to follow.

Scaling Options:

Run -> 500M Row

Rope Climbs -> 2 Rope Walks per Rope Climb

MB weight -> 14/10 -> as needed

Cool Down:

Single Leg Forward Fold – 1 Min per leg

Barbell forearm mash – 1 Min per side

Video courtesy of K Squared Fitness.

Warmup:

1:00 Jump Rope

Stiff-leg bear crawl 30’

Backwards Bear Crawl 30’

Inchworm Push Ups 30’

Spider-Man Lunge 30’

Crab walk 30’

Side Lunge 30’

1:00 Jump Rope

Barbell warmup – With an empty barbell and hands in Snatch grip, perform 5 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, behind the neck Push Jerk, High Hang Power Snatch, OHS, High Hang Squat Snatch, Low Hang Squat Snatch

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 7Aug 1RM

Video courtesy of Diablo CrossFit.

Our Snatch Complex this cycle will have us work a Low Hang Snatch in the mix.  The point of hang versions is to learn to hold tension throughout the Snatch liftoff.  The Low hang Snatch will also help drill pushing the knees out of the way.  That comes in handy as you improve coming off the ground and can keep the bar close to the body.

WOD:

Every 3:30 for 4 Rounds:

25 Double Unders

5 Wall Walks

10 Hand Release Push ups

5 Wall Walks

25 Double Unders

Score ea round separately

Goal – 2:15/2:45 per round

Time Cap per round – 3:00

Video courtesy of MisFit Athletics.

Finishing the work in the given time per round is manageable.  The longest piece is likely the Wall Walks.  Keep the body as rigid as you can to get through these.

Scaling Options:

Dubs -> 50 Single Unders

Wall Walks -> to 20” from wall -> 8 Plank Shoulder Taps per 1 Wall Walk

Hand Rel -> Push ups off box (ELITE: wall-facing HSPUs)

Video courtesy of PowerMonkey Fitness.

Cool Down:

30 Calf Pedals in Down Dog

Banded Bully Stretch – 1 Min per side

Warmup:

200M jog w/Med Ball

8 Box step overs

10 Med Ball Squats

5 Med Ball Cleans

8 Box Step overs

10 Med Ball Thrusters

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

S/S/S:

Every 2 Min for 12 Min:

3 Front Squat + 3 Thrusters

Increase weight by feel.

Bar is coming out of the rack for the sets.

The goal of these sets is to prep the body for good body position with a load in the front rack.  You can increase weight or stay the same through the sets

Rest 4 Min before WOD.

WOD:

18 Min AMRAP:

16 Med Ball Sit Ups (20/14)

12 Dual DB Hang Squat Clean (50/35)

8 Dual DB Box Step Overs @ 20″ (50/35)

Videos courtesy of Boulder Athletics and CrossFit HQ, respectively.

Best bet is to go as close to unbroken per movement as possible.  For the DB Hang Squat Clean, find that steady cadence and stick with it for all reps.  The DBs can either go between the legs or outside the legs.

Scaling Options:

MB weight -> 14/10 -> as needed

DB weight -> 35/25 -> as needed (ELITE:70/50)

Box -> as needed

Cool Down:

Pigeon Pose on Box – 1 Min per side

Wall Figure-4 Stretch – 1 Min per side

Warmup:

1:00 jump rope

30 calf pedals in down dog

10 Bow to Bends

1:00 Ski Erg

10 Over and Backs

10 Huggers

1:00 Row

10 Iron Crosses

WOD:

“Endure the Coliseum”

For Time:

50/40 Cal Ski Erg

50/40 Cal Row

75 Double Unders

50/40 Cal Ski Erg

50/40 Cal Row

75 Double Unders

Time Cap – 25 Min

Video courtesy of Train FTW.

We finish our transition week with a final call back to past Games WODs.  Today’s is a spin on a 2023 Age Division Games WOD.  Enduring this one is going to take some grit to get through it!

Scaling Options:

Dubs -> 150 Single Unders

Cool Down:

Calf Stretch in Down Dog – 30 pedals per side

Banded Bully Stretch – 1 Min per side

Warmup:

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 Cobra to hip snap

10 Line hops

3 line facing burpees

S/S/S:

EMOM 12:

Min 1 – DB Floor Press

Min 2 – 10 Alt DB Reverse Lunge

Min 3 – 10 Renegade Rows

DB weight – 35/25

Should take about 30 seconds per minute to get through the work.

WOD:

“Firestorm”

3 Rounds For Time:

15/11 Cals Echo Bike

11 Burpee over line

Time Cap – 10 Min

Video courtesy of The CrossFit WOD.

We take inspiration from Event 3 of the 2024 CrossFit Games, “Firestorm”.  To allow you the time to enjoy this one, the time cap will be increased for us and burpees can be done with jumping over a line rather than a 9” barricade.  But, if you feel so inclined to do it as it was originally written, go for it!

Scaling Options:

Burpee Over Line -> Regular Burpee (ELITE: Burpee over 9″ barricade, time cap 5 Min)

Cool Down:

Couch Stretch – 1 Min per side

Scorpion Pose – 1 Min per side

Warmup:

200M jog

10 Cobra to Down Dog

10 Hollow Rocks

10 Alt V-Ups

200M jog

5 1-arm DB deadlifts per side

5 1-arm DB high pull

6 Alt DB Snatch

On rig – Perform 5 reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise, Toe2Bar

WOD:

“Dickies Triplet”

5 Rounds For Time:

200M Run

12 Toe2Bar

8 Alt DB Snatch (50/35)

Video courtesy of Box Programming.

Today we take a look at a WOD from this year’s CrossFit Games.  The “Dickies Triplet” was a fun event to watch, not just because it looked cool in the arena, but also because it was classic CrossFit!  Get the work done!

Scaling Options:

Run -> 250M Row

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> V-Ups

DB weight -> 35/50 (ELITE: 100/70)

Cool Down:

Iron Cross – 1 Min per side

Cobra Pose – 2 Min

Warmup:

High Knees 30’ and back

Butt kickers 30’ and back

Side Shuffle 30’ and back

20 calf pedals in down dog

10 Spider-Man lunge w/twist

10 Push Ups

10 Huggers

Barbell warmup – With an empty bar in the rack, perform 5 reps of: Press, Push Press, Push Jerk, Split Jerk

WOD:

“Shuttle to Overhead”

From 0:00-4:00:

400M Run

Max Push Jerks

-Rest 1 Min-

From 5:00-10:00:

600M Run

Max Push Jerks

-Rest 1 Min-

From 11:00-17:00:

800M Run

Max Push Jerks

Bar weight – 80% of 1RM

Video courtesy of Rogue Fitness.

We take inspiration for today from the 2022 CrossFit Games.  Originally, the runs we done more like shuttle runs.  For our WOD, feel free to use the 400M or 200M paths to get the running done. Keep a quick pace, but not so fast where you are so out of breath after the run that you can’t pick up the bar and start popping our Jerks.

Scaling Options:

Run -> 250M Row per 200M run

Bar weight -> 60% of 1RM (ELITE: 300/200)

Cool Down:

Banded Shoulder Stretch – 1 Min per side

Pigeon Pose – 1 Min per side