2025 CROSSFIT GAMES TICKETS ARE NOW ON SALE | BUY TICKETS

Community-Driven Culture

Fitness That Sticks

Workouts Tailored To You

Please enable location services

Use Current Location

Enhance Your Life In & Out Of The Gym

For over 20 years, CrossFit has delivered life-changing results to people of all ages and fitness levels. The CrossFit formula combines consistent training through constantly varied, functional movement with sound nutrition and community accountability to build a program that never gets old.

Find a CrossFit Gym Near You

Your CrossFit journey starts at a gym near you. We’ll help you find a location that’s convenient and ready to welcome you.

Workout of the Day

Saturday 250517

Download the App

The Crossfit.com WOD is now in the app

4 rounds for time of:
50 air squats
15 shoulder-to-overheads

♀ 105-lb barbell
♂ 155-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s couplet is sneaky. Never underestimate the air squat. Expect the compounding effect of the squats to make the shoulder-to-overheads more challenging. You may perform the first round of shoulder-to-overheads as a push press, then switch to a push jerk in the second round. Push the pace on the air squats, but not at the expense of good technique or your ability to pick up the barbell. Have fun today and don’t let the “little ol’ air squat” get the best of you.

Scaling:
Reduce the reps of the air squats. Reduce the volume and load of the barbell.

To reduce the complexity of the shoulder-to-overheads, perform push presses or shoulder presses. If necessary, using dumbbells for this movement can also reduce the complexity.

In case of injury or limitation, perform the squats to an elevated target that allows for pain-free range of motion. You may also consider 250 meters on a rower or 700 meters on the Echo bike. For the shoulder-to-overheads, use a single dumbbell to perform the movement and alternate arms as you are able.

Intermediate option:
4 rounds for time of:
50 air squats
15 shoulder-to-overheads

75-lb barbell
115-lb barbell

Beginner option:
4 rounds for time of
20 air squats
10 shoulder-to-overheads

35-lb barbell
45-lb barbell

Coaching cues:
In today’s air squats, not every rep is going to be perfect. However, you should always strive to maintain the five key points of performance: heels down, neutral spine maintained, knees track in line with the toes, the hip descends back and down, and the hip crease gets below the top of the knee at the bottom.

Resources:
The Air Squat
The Push Press
The Push Jerk

Find a gym near you:
View the CrossFit map