Pics courtesy of Fitness Volt and BoxRox, respectively.  Congratulations to Tia-Clair Toomey-Orr, James Sprague, and Raw Iron CrossFit Mayhem Thunder on winning their respective divisions in the 2024 CrossFit Games.  I know this whole weekend was hard on everyone at the Games, but thank you for providing a respite from the sad situation.  Continued prayers for Lazar Dukic’s family and friends.

In honor of the Games, look for some WODs inspired from this year’s Games and past Games.

Warmup:

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

WOD:

20 Min AMRAP:

5 Wall Walks

10 Pull Ups

20 Walking Lunges

40 Ab-Mat Sit Ups

Video courtesy of WOD Prep.

20 Mins is a long time, so keep a steady pace going from movement to movement.

Scaling Options:

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

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

Cool Down:

Thread the Needle Stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side

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.

Warmup:

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

S/S/S:

Sumo Deadlift

5X5

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.

WOD:

AMRAP 15:

9 Dual DB Sumo Deadlifts (50/35)

18 Pull Ups

36 Double Unders

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)

Cool Down:

30 Calf Pedals in Down Dog

Banded Hamstring Stretch – 1 Min per side

Warmup:

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

S/S/S:

Standing Dual Dumbbell Strict Press

5X5

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.

WOD:

Every 3 Min for 15 Min:

200M Run

10 Handstand Push-Ups

20 V-Ups

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

Cool Down:

Thread the Needle Stretch – 1 Min per side

Cobra Pose – 2 Min

Warmup:

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

WOD:

20 Min to establish a 1RM Snatch

20 Min to establish a 1RM Clean & 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

Cool Down:

Oly Wall Stretch – 2 min

Banded OH stretch – 2 min per side

Warmup:

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

WOD:

With a running clock:

00:00-10:00 – 1200m Run, Max Cals Row for remaining time

10:00-13:00 – Rest

13:00-21:00 – 800M Run, Max Cals Echo Bike for remaining time

21:00-24:00 – Rest

24:00-30:00 – 400M Run, Max Cals Ski Erg for remaining time

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

Cool Down:

Banded Bully Stretch – 1 Min per side

Single Leg Forward Fold – 1 Min per side

Warmup:

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

S/S/S:

Back-Rack Front Foot Elevated Split Squat

5X5

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.

WOD:

For Time:

5 Box Jumps (24”/20”) / 30 Wall Balls (20/14)

10 Box Jumps / 25 Wall Balls

15 Box Jumps / 20 Wall Balls

20 Box Jumps / 15 Wall Balls

25 Box Jumps / 10 Wall Balls

30 Box Jumps / 5 Wall Balls

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

Cool Down:

Figure 4 Wall Stretch – 2 Min per side

Kneeling Shoulder Stretch on Box – 2 Min

Warmup:

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.

S/S/S:

Every 90 seconds for 8 Rounds:

2 Wall Walks + :20 Handstand Hold

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.

WOD:

Team “Cindy”

As many rounds in 20 minutes of:

5 Pull-ups

10 Pushups

15 Air Squats

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

Cool Down:

Cross-body Lat Stretch – 1 min per side

Scorpion Pose – 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 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

S/S/S:

Sumo Deadlift

5,4,3,2,1

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.

WOD:

In 3 Min Complete:

15 Wall Balls (20/14)

Max Cal Echo Bike

Rest 1 Min

Repeat for 4 Sets

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

Cool Down:

Couch Stretch – 1 Min per side

Iron Cross – 1 Min per side

Warmup:

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

WOD:

For Time:

50-40-30-20-10:

Cal Row

Ab-Mat Sit Ups

5 Min Rest, then…

21-15-9:

L-Arm DB Push Press (50/35)

Cal Ski Erg

R-Arm DB Push Press

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)

Cool Down:

Thread the Needle Stretch – 1 Min per side

Cobra Pose – 2 Min