Tuesday July 28, 2026

Warmup

1:30 bike/row

10 banded pass throughs

10 banded pull aparts

10 banded overhead press

10 banded good mornings

10 banded bent over rows

10 kip swings

3 negative pullups

Mobility

Banded shoulder distraction  :30/side

BB warmup (with empty BB or PVC)

5 upright row

5 strict press

5 push press

5 push jerk

Skill/Strength

Push Jerk

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

If you are new to lifting, practice push press instead. 

WOD

CrossFit Games Event 1:  2007 Hopper (BHCF version)

1000m row, followed by:

5 rounds:

15 pullups

7 shoulder to overhead

F:  ring rows

P1:  115/75

P1.5:  95/65; 12 pullups

P2:  75/55; 9 pullups

C:  135/95; push jerks