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…

Scaling Options:

Run -> 30/25 Cal Echo Bike per 400M Run

(ELITE: standards from the CrossFit Games)

Cool Down:

Kneeling Lat Stretch – 1 Min per side

Banded quad stretch – 1 min per side

Warmup:

1:00 Row

10 Bow to Bends

10 Cossack Squats

10 Kneeling Lat Stretch

:30 kneeling wrist stretch

10 Air Squats

2 Rope walks

5 Toe2Rope

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)…

Scaling Options:

Rope Climb -> 2X Rope Walk per climb

Strict Pull Ups -> Banded Pull Ups

(ELITE: standards from the CrossFit Games)

Cool Down:

Couch Stretch – 1 Min per side

Cross-body lat stretch on rig – 1 Min per side

Video courtesy of Ben Graham Fitness Solutions

Pic courtesy of Grit Grind Hustle.  Thank you to Brooke Wells who called it a career with this year’s CrossFit Games (her 10th).  Enjoy retirement, you earned it!

Warmup:

1:00 Jump Rope

10 Cobra to Down Dog

10 Alt Toe Touch in Down Dog

10 Huggers

10 Over & Backs

5 light DB press (per side)

1:00 cross-over practice

5 light DB push press per side

5 light DB push jerk per side

1:00 cross-over practice

On Rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Kipping Knee Raise

WOD:

“All Crossed Up, Civilian-style”

For Time:

10 Wall Walk Buy-In

-then-

10 one-arm DB Shoulder to OH (50/35)

20 Cross-Overs

15 Toe2Bar

20 Cross-Overs

10 one-arm DB Shoulder to OH

20 Cross-Overs

15 Toe2Bar

20 Cross-Overs

10 one-arm DB Shoulder to OH

Videos courtesy of The CrossFit Games. Quick demo of Cross-Overs.

Know this, this WOD from the 2025 CrossFit Games will smoke your shoulders.  There is a good amount of work, so don’t attack the buy-in as if it was the only thing in the WOD.  Keep some energy in your shoulders for the meat and potatoes of the WOD.

To see the version of this WOD from this year’s CrossFit Games…

Scaling Options:

Wall Walks -> to manageable height -> 8 Alt Shoulder taps in plank per wall walk

DB weight -> 35/25 -> as needed

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

Cross-Overs -> Double Unders -> 40 Single Unders

(ELITE: standards from the CrossFit Games)

Cool Down:

Roll out T-Spine – 20 passes

Cobra Pose – 1 Min

Pic courtesy of Instagram. Congrats to CrossFit Oslo Kriger on winning the 2025 CrossFit Games Affiliate Cup.

Warmup:

6 Shuttle runs

Spider-Man Lunge 25’

Inchworm 25’

Side Lunge 25’ and back

Stiff-leg bear crawl 25’

10 PVC pass throughs

10 PVC Overhead Squats

Barbell Warmup – With an empty barbell and hands in Snatch Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle snatch, behind-the-neck Push Jerk, hang power snatch, Power Snatch from mid-shin, Overhead Squat.

S/S/S:

Snatch Complex

4 Sets:

2 Snatch Pulls

2 Hang Power Snatch

2 OHS

-Build in weight-

The goal of this complex is to prime you up for the Snatches coming up in the WOD, so maybe push past the weight that will be used in the WOD.

WOD:

“Running Isabel”

5 Rounds:

4 Shuttle Runs*

6 Snatches (135/95)

*1 Shuttle Run = 25’ down + 25’ back

Our look back at the ’25 Games continues with “Running Isabel”. If you watched this over the weekend, the top athletes came out of the gates pretty darn fast, but for the majority of us, that might not be the best idea.  Find a running pace that will allow you to pick up your barbell right away.

Scaling Options:

Bar weight -> 115/80 -> as needed

(ELITE: 155/105)

Cool Down:

Calf Pedal in Down Dog – 30 per side

Banded Overhead Stretch – 1 Min per side

Pic and video courtesy of The CrossFit Games.  Congrats on Tia-Clair Toomey on being crowned “The Fittest Woman on Earth” at the 2025 CrossFit Games!

For our Transition week, we’re going to take special look at this year’s CrossFit Games.  We have altered these WODs to fit into what our average athlete should be able to do.  But, if you want to test yourself, do it the way it was done in the Games.

Warmup:

8 Box step overs

5 Cobra to Down Dog

5 Cobra to Hip Snap

:30 Ski Erg

2 Burpee box Step Overs

:30 Echo Bike

2 Burpee Box Jump Overs

10 Spider-Man Lunge w/twist

On Rig – Perform 5 Reps of: Scap Pull Ups, Beat Swings, Kip Swings, Strict Pull Ups, Kipping Pull Ups

WOD:

“Throttle Up/Hammer Down for the Rest of Us”

On a Running Clock:

0:00 – 10:00, complete…

   30/25 Cal Ski Erg

   28 Chest2Bar Pull Ups

   24 Burpee Box Jump Overs (24”/20”)

10:00 – 13:00 – Rest

13:00 – 23:00, complete…

   30/25 Cal Echo Bike

   28 Burpee to Kipping Pull Up

   24 Burpee Box Jump Overs

We kick the week off with a back-to-back WOD that will see if you kept enough in the tank for the second half.  The ski erg and Echo bike paces should be aggressive, but not an all-out sprint. Smooth is fast on the pull up pieces, and steady non-stop movement on the burpee box jump overs. If you finish the first part before the 10Min time cap, that’s extra rest for you.  Record the scores for each part separately. To see the version of these back-to-back WODs from this year’s CrossFit Games…

Scaling Options:

Chest2Bar -> Chin-above Pull ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Box height -> 20/14 -> as needed

Burpee to kipping pull up -> burpee to jumping pull up (inside reach)

(ELITE: standards from the CrossFit Games)

Cool Down:

Pigeon Pose on Box – 1 Min per side

Kneeling Shoulder stretch on Box – 2 Min

Warmup:

1:00 Jump Rope

Walking Lunge 25’

Inchworm 25’

Side lunge 25’ and back

5 Scap Pull Ups

5 Beat Swings

5 Kip Swings

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

Barbell Warmup – With an empty bar, perform 5 reps of: Back Squat, Reverse Lunge (per leg), Bulgarian Split Squat

S/S/S:

Bulgarian Split Squat

5X5

Increase weight ea set

Compare to 12une2025

Video courtesy of Catalyst Athletics.

Re-test week concludes with our 5X5 on Bulgarian Split Squats.  See if the last 9 weeks made a difference and aim to go heavier per set than you did on 12June.

WOD:

Every 3 Min for 15 Min:

50 Double Unders

10 Toe2 Bars

Time Cap per round – 1:30

Video courtesy of Constantly Varied Fitness.

Move with a purpose but make sure you don’t sprint so hard that your grip is shot for the next round. With the way this is set up, you’ll get a minimum of 90 seconds rest between rounds.  Go fast and you’ll get even more rest.

Scaling Options:

Dubs -> 75 Single Unders

Toe2Bar -> Kipping Leg/knee raise -> Strict Leg/knee raise -> Laying Toe2Rig -> V-Ups

Cool Down:

Calf Pedal in Down Dog – 30 per leg

Cobra Pose – 1 min

Warmup:

Heel2Toe 30’

High Knees 30’

Side shuffle 30’ and back

A-Skip 30’ – see below

B-Skip 30’ – see below

10 Cherry Pickers

10 Cossack Squats

10 Iron Cross

Barbell Warmup – With an empty bar, perform 5 reps of: good mornings, sumo-stance good mornings, RDL, sumo stance RDL, Sumo deadlift

Video courtesy of Runify

S/S/S:

Sumo Deadlift

5X5

Increase weight ea set

Compare to 6une2025

Video courtesy of Barbell Brigade.

Re-test week’s next stop is our 5X5 for Sumo Deadlifts.  Just as with Bench Press, if you hit every session this cycle, you should be able to go heavier per set than you did on 6June.

WOD:

5 Rounds:

200M Run

:30 Rest

15/12 Cal Row

1:00 Rest

Time Cap – 20 Min

Video courtesy of CrossFit HQ.

Each movement should take right around a minute to complete.  If your pace does not allow that, scale distance/cals as needed.

Scaling Options:

Run -> 250M Ski Erg

Cool Down:

Pigeon Pose – 1 Min per side

Iron Cross Hold – 1 min per side

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

Clean & Jerk warmup (Do this after going for Snatch 1RM, but before starting C&J) – 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 28May2025

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!!!  Looking for some inspiration?  Check this out! (courtesy of Fuerzabruta88)

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 jog

Side lunge 25’

Walking Kicks 25’

Spider-Man Lunge 25’

Inchworm 25’

5 Cobra to Hip Snap

25’ empty Sled Push per partner

25’ Sled push with weight per partner

WOD:

In Teams of Two:

50-40-30-20-10 – Burpees

300′-250′-200′-150′-100′ – Sled Push (2X45s on sled for male/1X45 for female)

Reps and Distance split between partners as needed

Only one partner working at a time

Time Cap: 30 Min

*If no sleds are available, then do 250’-200’-150’-100’-50’ – Dual DB front rack walking lunge (35/25)

Video courtesy of Rehab My Patient.

Oh yeah!  Now that we have a little turf set up in the Combat PT Tent, let’s get some good sled work in! Set up a 25’ section so you know where your turn-around point will be.  Would suggest swapping maybe every 50’ (one 25’ pass down and one back) until you hit the needed distance per round.

Scaling Options:

Burpees -> up/downs

Sled weight->  45/25 -> as needed (ELITE: 3x45s/2x45s)

DB weight (if needed ) 25/15 -> as needed (ELITE: 50/35)

Cool Down:

Doorway stretch – 1 Min per side

Couch Stretch – 1 Min per side

Warmup:

:30 Echo Bike

10 Push up to Down Dog

10 Spider-Man Lunge w/twist

10 Kneeling Lat Stretch

5 Scap Pull Ups

3 Jumping Pull ups w/slow negative

10 Scorpions

Barbell Warmup – With an empty bar and in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang muscle clean, high hang power clean, hang power clean, power clean from mid shin

Warmup to Bench Press working weight

S/S/S:

Bench Press

5X5

Increase weight ea set

Compare to 4June2025

Videos courtesy of CrossFit HQ.

Re-test week kicks off with our Bench Press 5X5 re-test.  If you have hit every Bench session this cycle, then your goal is to go heavier per set than the weight you used on 4June.

WOD:

15 Min AMRAP:

16/13 Cal Echo Bike

8 Power Cleans (155/105)

4 Strict Pull Ups

Goal: 4-6 Rounds

With the annual HotShots19 WOD coming up next month, figured today would be a good prep days.  Try to stay as steady from one movement to the next.  The Power Clean weight should be either touch and go for a rep or two at a time, or fast singles.

Scaling Options:

Bar weight -> 135/95 -> as needed (ELITE: 185/130)

Strict Pull Ups -> Banded Strict Pull Ups* -> Buddha Pull Ups -> Ring Rows (ELITE: weighted strict pull ups)

Bike cals -> what you can cover in 1:00

Cool Down:

Scorpion stretch – 1 Min per side

Banded OH stretch on med ball – 2 Min

Video courtesy of Barbell Shrugged