Monday 5.6
Name game: Who or what inspired you to try CrossFit for the first time?

Warm up: 400m run then rounds of 10 rocking tables, 10 Russian KBS, 10 kip swings

Skill: handstands
Option 1 – work on wall walks or kicking up to the wall and holding
Option 2 – work on freestanding holds or handstand walks
Option 3 – work on strict handstand push-ups (negatives, with 1-2 abmats, accumulating a target number of reps)

WOD: Every 3 minutes for 5 rounds, each for time:
200m run
15 American kettlebell swings 24/16
15 toes to bar

How to scale: Modify the movements or reps to finish each round with at least 10-15 seconds to spare.

Run: Reduce the distance if you struggle to run 200m in under 1 minute.

KB swings: Use a lighter kettlebell and/or do Russian swings.

Toes to bar: Modify to knees to elbow, knees to chest, or hanging knee raises. Grip is part of the stimulus today, so if hanging is an option try to stick with it!

Objective: We’re starting with some handstand work, and it’s up to you if you want to stick with straight arms — e.g. holds and walking — or if you want to get some overhead pressing work in with handstand push-ups since it won’t interfere with today’s or tomorrow’s workouts. The workout is 5 intervals that should take 2+ minutes to complete. Rest time will be tight, so minimize breaks and modify if needed to finish each round in under 3:00.

Score: slowest round (record all 5 in SugarWOD)

Tuesday 5.7
Name game: What’s a food you were excited to try that ended up being disappointing or gross?

Warm up: coach-led barbell

Strength: 12 minute EMOM
hang squat clean + squat clean

How to scale: Do 2x hang power clean + front squat.

WOD: 7 minute AMRAP
7 hang power cleans 115/75
7 burpees over bar (lateral)

How to scale: Modify so that you can do both skills quickly and unbroken.

Hang cleans: Reduce the weight to stay unbroken. Use dumbbells if needed.

Burpees: Do straight-arm burpees and step over the bar.

Objective: Just like the snatch last week, we’re doing a slightly more complex version of the clean complex we did on 4/25 by adding squats to it. As usual, build in weight as long as you’re feeling good and moving well. The workout is a short AMRAP with two quick skills. Try to hang on for unbroken sets of cleans and move consistently on the burpees.

Score: max clean complex and rounds & reps

Wednesday 5.8
Name game: What’s at the top of your CrossFit bucket list (e.g., a skill/PR to hit)?

Warm up: 6 minute alternating EMOM
Odds: bike
Evens: AMRAP of 10 pass throughs, 10 scap pull-ups

Skill: strict pull-up 3x max reps, rest 1 minute between sets

How to scale: Use the thinnest band you can while maintaining strict technique and full range of motion, or do 3 sets of challenging ring rows.

WOD: 5 rounds, 1 minute per station, for max reps
dumbbell push press 50/35
parallette shoot-throughs
Echo bike calories
rest

How to scale: Modify to avoid muscle failure or long breaks.

DB push press: Reduce the weight.

Shoot throughs: Use benches or boxes.

Objective: The pull-up test is here: have you been practicing? After that, we’re going Fight Gone Bad-style with a mix of core and shoulder work along with some pure cardio. The bike comes just before the rest station intentionally. Push there, then rest and recover when rest is prescribed. For the other skills, try to do sets of at least 5-10 reps at a time with quick breaks as needed.

Score: total pull-ups & total reps

Thursday 5.9
Name game: Would you rather have horns or a tail?

Warm up: for 4 minutes complete rounds of 20 single or double unders, 10 down dog with alternating toe touch, 10 glute bridges, 10 box step-ups

Strength: deadlift 4×4
*same load all 4 sets

WOD: 5 rounds for time *10 minute cap
12 dumbbell box step ups 20” 50/35
36 double unders

How to scale: Modify to beat the cap.

DB step-ups: Use lighter DBs and/or go to a lower box such that you can do each set of 12 unbroken.

Double unders: Spend no more than 45-50 seconds per round making attempts or accumulating single-single-doubles; if jump rope is new to you sub 72 single unders.

Objective: It’s the second week of our deadlift cycle, and we’re going for slightly more volume in slightly smaller sets compared to our 3×5 on 4/30. If you were here then, aim for a slightly heavier load today. The WOD is 5 quick rounds of double unders paired with moderate reps of a challenging single leg skill. Try to stay unbroken for both movements.

Score: deadlift weights & time to complete

Friday 5.10
Name game: How many hours a week do you work?

Warm up: rowling (burpee penalty)

Strength: bench press 5×3

WOD: 3 x 500m row, rest ~2:00 (or while a partner goes)

Objective: The focus today is the bench press, which should build off the 5×5 from 4/23. The workout couldn’t be much simpler: it’s three high intensity efforts on the row with roughly equal rest between. Don’t empty the tank on the first interval, but try to maintain a 90%+ effort on all 3.

Score: bench press weights & fastest row (record all 3 in SugarWOD)

Saturday 5.11
Name game: What’s one part of your diet that could definitely be improved?

Warm up: coach-led funzies

WOD: “31 Heroes”
With a partner, 31 minute AMRAP
8 thrusters 155/105
6 rope climbs
11 box jumps 30/24
*Partner A works through the AMRAP while Partner B runs 400m with a 45/25 plate. Switch when B returns, picking up the AMRAP where A left off.

How to scale: This is a hero WOD and there is no requirement that you finish a particular amount of work in a given time. Challenge yourself.

Thrusters: Pick a weight that allows you to get through 8 reps in no more than 2 sets.

Rope climbs: Do partial climbs or do 2 ground-to-stands per climb.

Box jumps: Jump to a lower box.

Runs: Carry a lighter plate or do them unweighted.

Objective: Today is both our partner WOD and our long effort for the week, since both of you will be working for the full 31 minutes. The runs don’t count toward your score, but slacking there leaves your partner quickly losing steam on the AMRAP. This is not a sprint-rest workout. Aim for a sustained level of effort the whole time. See 6/11/22 for past results.

Score: rounds & reps

Sunday 5.12
Strength: 16 Minute EMOM Bench Press – 2 reps w/ pause 75% to 85% of 1RM
Accessory: Heavy Farmer’s Carry 4×1 minute