Monday 7.28
Name game: What should the newest emoji be?

Warm up: 2 minute run/bike/row, then 3 rounds of 10 squats (to hinge, air, jumping), 5 monster walks

Strength: 4 sets of 2 front squats + 4 back squats
*Same load for all four sets; no rest between front and back squats other than to reposition the bar. Rest 2 minutes between sets.

WOD: Run for 15-20 minutes at conversational pace.

Objective: We took a week off from our squat/lunge schedule, but we’re back at it this week with our lowest rep count yet. The end of this cycle is in sight: your load should be approaching 85-90% — or more — of your max front squat.

Score: squat load

Tuesday 7.29
Name game: What’s typically your largest meal of the day?

Warm up: for 4 minutes, rounds of 10 pass throughs, 10 kip swings, 5 rope knee raises

Strength/skill: Every 2:00 for 20 minutes
Odds: 10/10 single arm DB or KB bent over row
Evens: 3 rope climbs (or practice; mix in legless/L-sit climbs if desired)

WOD: 2 rounds for time *10 minute cap
50 sit-ups
25 toes to bar

How to scale: Reduce the reps on the sit-ups if you cannot complete 50 in under 3:00. Reduce the range of motion on the T2B to elbows, chest, or hips. If hanging is not an option, sub candlesticks, V-ups, or 1:30-2:00 of a challenging static hold (plank, hollow body, etc.)

Objective: Today is the first of two pull-themed skill days this week, this one mixing horizontal pulling strength with a chance to accumulate practice/volume on rope climbs. The dumbbell/kettlebell loading — and whether or not you go up in weight along the way — is up to you. The workout is a quick core burner. Don’t underestimate the interference between these two skills.

Score: time to complete

Wednesday 7.30
Name game: What was the hardest class you ever took in school?

Warm up: 6 min EMOM
Odds: row
Evens: AMRAP 2 inchworms, 4 burpees, 8 plank shoulder taps

WOD: 24 minute EMOM
Minute 1: 20/15 calorie row
Minute 2: 4 wall walks
Minute 3: max reps devil press 50/35
Minute 4: rest

How to scale: Reduce the row calories and reduce the reps or range of motion on the wall walks to each be finished in under :55. Reduce the DB weight so that you can do at least 4 reps in a row.

Objective: Interference is in play once again for today’s EMOM. The row will get your heart rate up, and the wall walks will induce some pressing fatigue before you reach the most challenging movement of the bunch — and the one element that counts towards your final score — in the devil press. Err on the side of lighter dumbbells to ensure you’re spending more time working than resting during that interval.

Score: total devils presses

Thursday 7.31
Name game: What’s the last body of water you swam in?

Warm up: 2 minutes jump rope practice then coach-led barbell

WOD: 6 rounds for time *24 minute cap
8 hang squat snatches 75/55
8 back rack lunges 75/55 (4/side)
8 hang squat cleans 75/55
32 double unders

How to scale: Make this light! The fatigue should come because you’re cycling quickly, not because the weight feels heavy. Accumulate 16-20 DU via single-single-double or sub 64 singles.

Objective: It’s a barbell cycling bonanza, this time with squat versions of each lift starting from the hang at what should be a light load. The goal is to hang on to the bar as much as possible, avoiding the extra work required to reestablish the starting position each time you stop. The time cap is generous — allowing an average of 1 minute per skill — so make a change if your first round is pushing that 4-minute mark to ensure you’re able to stay under the cap.

Score: time to complete

Friday 8.1
Name game: On what TV show would you most like to appear as a guest star?

Warm up: 6 minute EMOM
Odds: bike
Evens: AMRAP 5 scap pull-ups, 5 scap push-ups, 5/side band external rotation

Skill: 10 min EMOM strict pull-ups/dips/muscle-ups
Odd rounds:
Beginner: 5-10 reps false grip ring rows or banded strict pull-ups
Intermediate: 5-10 reps strict pull-ups or chest-to-bar/rings
Advanced: 1-5 strict ring MUs/attempts
Even rounds:
Beginner: 5-10 reps box or matador dips
Intermediate: 5-10 reps strict ring dips
Advanced: 1-5 strict ring MUs/attempts

WOD: 6 rounds, 1:30 each, for max reps; rest 1:30 between rounds
15/12 calorie Echo bike
Max reps push-ups

How to scale: Reduce the calories to be completed in under 1:00. Elevate your hands on a box or bench.

Objective: It’s our second pull day, this time moving the focus to higher skill gymnastics and the ring muscle-up, with a focus on the strength-based components of that skill. We’ve got some bonus pressing work, too, between ring dips followed by push-ups done under fatigue in a sprint-rest style interval workout to finish the day.

Score: total push-ups

Saturday 8.2
Name game: Who’s your favorite Disney princess?

Warm up: coach-led funzies

WOD: Partner “Kelly” (Rx+ solo; compare to 5/6/23)
5 rounds for time *35 minute cap
400m run
30 box jumps 24/20
30 wall balls 20/14
*Partners run together and divide the other work as desired.

How to scale: Reduce the height of the box and the weight/target height for the wall balls. In case of rain, partners share 600m row or 30/24 calorie Echo bike. Individuals: 500m row or 24/18 bike.

Objective: “Kelly” is one of CrossFit’s benchmark girls and a challenging test for your legs and your lungs. It’s on the longer side — around 30 minutes on average do solo — and today you have the choice to do it that way or partner up and share some of the work.

Score: time to complete

Sunday 8.3
Strength: 16 minute EMOM
Odd: 8 bench press
Even: farmer’s carry