WOD — July 30, 2026

CrossFit – Thu, Jul 30

General Warm-up

2:00 Machine

Accumulate 1:00 in a Handstand Hold

20 Ring Rows

20 Light Barbell or PVC Pipe Front to Back presses

Strength (3 Rounds for reps)

Double KB Strict Press

3 sets

1 Max Rep set of Strict Presses

Rest 3:00 between sets

The rep begins and ends with knuckles below the chin in a true KB rack position. If mobility is a limiting factor, perform single arm presses.

Today we mix things up with a double KB strict press. Use weights that allow for 10-20 reps on all sets.

Choose the appropriate volume to split for time with a partner: (Time)

– Rx: 40 rope climbs (20 ea)

– Intermediate: 30 Rope climbs (15 ea)

– Beginner: Max Climbs in 8 minutes

8 minute time cap

Feel: Muscle Overload

Pace: Sustain

Target Score: Sub 8 minutes (Under cap)

Accessory: (Checkmark)

10 min EMOM:

min 1: 10-12 GHD sit-ups

min 2: 10-12 BB Goodmornings

Extra Credit (Checkmark)

Zone 2 Row

12:00 Zone 2 Warm Up

45:00-90:00 Row @ Zone 2

12:00 Zone 2 Cool Down

Your Zone 2 today should stay between 160bpm minus your age and 180bpm minus your age.

Warm up:

Build from resting heartrate to 180bpm minus your age slowly over 12:00. This will feel incredibly slow, but will help your session a lot. Feel free to mix up machines, but end on rower.

Cool down:

Spend 4:00 on the rower, keeping your heartrate above 150bpm minus your age, then slowly work down to resting for the next 8:00 on any machine or walking.