Full Program May 4 to 10

Monday 5.4

Name game: How many of the “Star Wars” movies have you seen?

Warm up: 2 minutes cardio then rounds of 10 squats to hinge, 10 banded glute bridges, 10 step-ups or box jumps

Strength: deadlift 5×3

WOD: AMREPs in 5 minutes

2 minutes: air squats

1 minute: rest

2 minutes: box jumps 24/20

How to scale: Jump to a lower box. Sub step-ups in case of injury.

Objective: You’ve had three recent chances to complete a 5×5 deadlift (see 3/29, 4/17, 4/26); now the reps are going down so it’s time to push the loading even heavier. The workout is a quick leg burner, but make sure you’re not shorting the range of motion on either movement in pursuit of a higher score. The max reps format gives you full control of your effort, so make the deadlifts your focus.

Score: max deadlift & total reps

Thrive:

 5 rounds, 1min per movement, max reps

-Landmine Thruster

-Ring Rows

-Bear Crawl

-Rest

Tuesday 5.5

Name game: What ingredients go in your perfect taco?

Warm up: 400m run then rounds of 5 scap pull-ups, 5 kip swings, 10 rolling v-sits

WOD: 2 rounds for time *32 minute cap

800m run

40 pull-ups

800m run

40 toes to bar

How to scale: Reduce the run distance if you cannot run a mile in under 10 minutes or if your first 800m takes longer than 5 minutes. In case of rain sub 50/35 Echo bike or 1000/800m row. Reduce the gymnastics reps to 25-30 per set or sub ring rows and/or knees to elbow/chest/hips.

Objective: You need good running endurance and decent gymnastics capacity to get today’s longer workout done under the cap. A 10 minute per mile running pace means averaging around 14 reps per minute on the other skills to finish. 8 minute miles buy you more time — 10 reps per minute will get it done. If those paces sound daunting, scale accordingly.

Score: time to complete

Wednesday 5.6

Name game: What fictional character would you hate to be seated next to on a long flight?

Warm up: coach-led track/mobility

WOD: 5 rounds, 1 minute per station, for max reps

dumbbell goblet lunge 50/35

lateral burpee over DB

alternating dumbbell snatch 50/35

Echo bike calorie

rest

How to scale: Lighter DB, straight-arm/step-over burpees.

Objective: It’s lower body and lungs for this Fight Gone Bad-style workout as you alternate between single arm/leg dumbbell skills and bodyweight/cardio skills. Aim for consistent movement by picking paces you can maintain for a full minute of work at each station without dropping off significantly from one round to the next. 

Score: total reps

Thrive:

4 rounds for time, 1min per movement, max reps

-Bike

-KB swing

-SA Front Squat

-KB push-push

-Rest

Thursday 5.7

Name game: What’s something you only do because it would be socially unacceptable not to?

Warm up: 3 rounds, :20 per station, jump rope, pass throughs, band strict press, dive bomber push-ups 

Strength: push press 5×3

WOD: 10 minute AMRAP

35 double unders

9 handstand push-ups

How to scale: Spend up to :45 per set on DU practice/single-single-double or sub 70 single unders. Use 1-2 abmats or sub pike push-ups or z-presses.

Objective: Aim to go heavier today than you did for the 5×5 push press on April 13. The workout is a gymnasty, time-priority variation on Open workout 17.5 — 10 rounds of double unders and thrusters with the same rep scheme as today’s AMRAP. EMOM pace is an ambitious goal, but at least try to keep your rounds under 90 seconds each. 

Score: max push press and rounds & reps

Friday 5.8

Name game: What’s a food item that no longer tastes as good as it used to?

Warm up: 2 minutes cardio then rounds of 8 kip swings, 8 DB deadlifts, 8 air squats

WOD: 2026 Quarterfinals WOD 2

For time, partitioned anyhow *15 minute cap

80 dumbbell hang squat cleans 50/35

40 bar muscle-ups

How to scale: Use lighter dumbbells; sub 2x reps of a challenging pull-up.

Accessory (optional): DB bicep curl 5 sets of 8-12 reps; 1 minute plank hold or weighted plank hold between sets

Objective: While yesterday’s WOD bore vague resemblance to an old Open test, today’s is pulled straight from the second round of qualifying for this year’s CrossFit Games. Your strategy for this choose-your-own-adventure chipper will depend on your strengths and weaknesses. Save your grip by not going for huge sets on either skill. If you struggle with muscle-ups/pull-ups, try to bank a decent amount early on while you’re fresh; otherwise, 10 rounds of 8+4 is a reasonable starting point. 

Score: time to complete or reps at cap

Thrive:

3 rounds for time, 1 min per movement, max reps

-Alt clean

-Jump Rope skips

-Z Press

-Row

-Alt. lateral lunge (KB down to foot)

-rest

Saturday 5.9

Name game: What is a buy-it-for-life product for you?

Warm up: coach-led funzies

WOD: For time with a partner, alternating full rounds *35 minute cap

10 rounds 

15/12 calorie row

8 hang power snatches 95/65

Then:

10 rounds 

15/12 calorie row

12 hang power cleans 95/65

How to scale: Reduce the calories to take less than 1 minute to complete. Reduce the barbell load such that you can complete each lift in no more than 2 sets.

Objective: Each round of today’s partner workout is a sprint, ideally with roughly 1:1 rest, but don’t sacrifice your back for a better score. Make sure your rowing technique, particularly your posture, is on point, and don’t get lazy about form while cycling what should be a relatively light barbell. A pace faster than 1:45 per round beats the cap. 

Score: time to complete

Sunday 5.10

Warm up: 5 minutes cardio + coach’s choice

Strength: Every 3 minutes for 5 sets: 5 back squats

Then, 1 max reps drop set at 50% of your maximum load.

*If you were in class on 4/12 and/or 5/1 try to build on your loads from then.

Accessory: 3-5 sets

8/side lateral box step up (add weight held goblet-style if desired). Avoid pushing off with the leg on the ground; the leg on the box should be doing all of the work!

8/side single leg RDL with KB or DB

Thrive: 4 rounds for time, 1:15 on, 15sec off, max reps

-KB peekaboo squat clean

-SA DB Split Jerk (overhead hand is opposite lead foot)

-Pull-up/Jumping pull-up/ ring-pull-up from a kneel https://www.instagram.com/reels/DQEuovSiCkK/

-Box Jumps

Hyrox : Partner workout! Both partners run together but take turns doing the additional exercises. One person does the exercises at a time. Switch whenever desired. *32min time cap.

6 min

500m run

Max Ski erg 

30sec rest

6 min

500m run

Max Reverse Lunge Wall Balls

30sec rest

6 min

500m run

Max Sled Pull

30sec rest

6min

500m run

Max Off-set Carry (lighter weight overhead, heavier weight farmer carry)

30sec rest

1000m run