Monday July 27, 2026

Warmup

1:30 bike/row

10 air squats

5 squat jumps

10 Russian twists

10 dead bugs w/ wallball

5 V-ups with w/ wallball

10 wallball cleans

Mobility

Thread the needle :30/side

Downward dog :30

Skill/Strength

Practice sandbag cleans and double unders

WOD

CrossFit Games Event 14:  Triple Pig (BHCF version)

For time:

20 wallballs

30 situps

50 double unders

3 sandbag over the shoulder

30 wallballs

40 situps

70 double unders

5 sandbag over the shoulder

40 wallballs

50 situps

90 double unders

7 sandbag over the shoulder

Modify the sandbag by using a heavy slam ball or heavy wallball, increasing the reps to 6/9/12 or 9/12/15 depending on the weight of the object you choose. 

F:  reduce reps

P1:  as written

P2:  wallballs 15/25/35; situps 20/30/40; DU 25/35/45; sandbag 1/3/5

C:  add bar muscle ups 5/7/9 (+/-) before each set of wallballs

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This week we will be doing the BHCF version of some of the 2026 CrossFit Games workouts.