Friday July 31, 2026

Warmup

1:30 bike/row

10/side Russian KBS

10/side upright row

5/side hang snatch

5 goblet squats

:30 static hang

10 kip swings

 

Mobility

T-spine opener 1:00 (use yoga arches or foam rollers)

Pigeon pose :30side

BB warmup

5 shrugs

5 high pulls

5 muscle snatch

5 snatch balance

5 hang power snatch

 

Skill/Strength

Power Snatch

 

Work up to a heavy single, or use light weight and practice technique. 

 

WOD

CrossFit Games Event 12:  The Hopper 2026 (BHCF version)

 

3 rounds:

15 toes to bar

12 DB snatches (right)

12 DB snatches (left)

18 DB goblet squats

 

F:  reduce reps; 20-25 situps instead of toes to bar

P1:  50/35 DB

P2:  35/25 DB

C:  

3 rounds:

15 toes to bar

7 barbell power snatches

7 barbell hang power snatches

7 barbell overhead squats

 

Barbell is 95/65 (+/-) with the goal to complete the entire barbell complex unbroken.  Modify by breaking up and/or by doing front squats instead of overhead squats.

 

Then (optional)…

 

Do one of Thursday’s skill/strength options

Will Williams