Triple Deuce
As many rounds and reps as possible in 20 minutes of:
22 burpees
22 air squats
22 pull-ups
22 sandbag ground-to-over-the-shoulders
722-meter run
♀ 40-lb sandbag
♂ 60-lb sandbag
Post rounds and reps to comments.
Army Sgt. 1st Class Jamie Nicholas, Army Sgt. 1st Class Gary Vasquez, and Army Capt. Richard Cliff, Jr., assigned to the 1st Battalion, 7th Special Forces Group in Fort Bragg, North Carolina, died Sept. 29, 2008, in Yakhchal, Afghanistan, from wounds sustained when their vehicle encountered an improvised explosive device during mounted operations.
Stimulus and Strategy:
This Hero workout will test cardiorespiratory endurance and stamina, where completing 3 or more rounds is a general guideline to follow. Since this is a Hero workout, feel free to attempt it as prescribed, even if 3 rounds may not be within reach. The air squats can be performed quickly, while the burpees and pull-ups may need some pacing to be able to complete them at a consistent pace. The sandbag is intended to be light so 22 reps can be completed with minimal rest between each.
Scaling:
Reduce the loading of the sandbag. Reduce the reps of the movements. Reduce the distance of the run.
To reduce the complexity of the burpees, perform up-downs. For the pull-ups, consider performing jumping pull-ups or ring rows. For the sandbag ground-to-over-the-shoulders, perform dumbbell power cleans, hang power cleans, or even light medicine-ball cleans over the shoulder
In case of injury or limitation, perform a 1,750/2,500-meter Echo bike or 800/1,000-meter row in place of the 722-meter run. For the air squats, consider squatting to a target that allows for a pain-free range of motion.
Intermediate option:
As many rounds and reps as possible in 20 minutes of:
15 burpees
15 air squats
15 jumping pull-ups
15 sandbag ground-to-over-the-shoulders
722-meter run
♀ 30-lb sandbag
♂ 45-lb sandbag
Beginner option:
As many rounds and reps as possible in 15 minutes of:
12 burpees
12 air squats
12 ring rows
12 sandbag ground-to-over-the-shoulders
400-meter run
♀ 20-lb sandbag
♂ 30-lb sandbag
Coaching cues:
Focus on using your hips and legs to launch the sandbag over your shoulders instead of solely pulling with your arms.
Resources:
The Burpee
The Air Squat
The Kipping Pull-Up
Running | Falling Forward
Sandbag Training
Jumping Pull-Up
The Ring Row
Find a gym near you:
View the CrossFit map
For time:
21 GHD sit-ups
7 rope climbs to 15 feet
21 GHD sit-ups
21-meter double-kettlebell front-rack walking lunge
15 GHD sit-ups
5 rope climbs to 15 feet
15 GHD sit-ups
15-meter double-kettlebell front-rack walking lunge
9 GHD sit-ups
3 rope climbs to 15 feet
9 GHD sit-ups
9-meter double-kettlebell front-rack walking lunge
♀ 35-lb kettlebells
♂ 53-lb kettlebells
Post time to comments.
Stimulus and Strategy:
Expect this conditioning workout to challenge the trunk and legs, as well as the skill of the rope climb. The GHD sit-up volume is reasonable, but expect this movement to increase the difficulty of the knee raise component of the rope climbs, as well as the core demands of the kettlebell front-rack walking lunges. The load of the kettlebells is intended to be moderate, where the initial round can be completed unbroken or with one break.
Scaling:
Reduce the loading of the kettlebells. Reduce the reps of the GHD sit-ups and rope climbs.
To reduce the complexity of the GHD sit-ups, reduce the range of motion. For the rope climbs, reduce the height of the climb. For the kettlebell front-rack lunges, perform the lunges with a single kettlebell or hold the two kettlebells in the farmers carry position.
In case of injury or limitation, perform sit-ups or V-ups in place of the GHD sit-ups. For the rope climbs, perform pull-to-stands. For the kettlebell front-rack lunges, eliminate the loading or consider step-ups to a low box.
Intermediate option:
For time:
15 GHD sit-ups
7 rope climbs to 12 feet
15 GHD sit-ups
15-meter double-kettlebell front-rack walking lunge
12 GHD sit-ups
5 rope climbs to 12 feet
12 GHD sit-ups
12-meter double-kettlebell front-rack walking lunge
9 GHD sit-ups
3 rope climbs to 12 feet
9 GHD sit-ups
9-meter double-kettlebell front-rack walking lunge
♀ 26-lb kettlebells
♂ 36-lb kettlebells
Beginner option:
For time:
15 AbMat sit-ups
5 pull-to-stands
15 AbMat sit-ups
15-meter walking lunge
12 AbMat sit-ups
4 pull-to-stands
12 AbMat sit-ups
12-meter walking lunge
9 AbMat sit-ups
3 pull-to-stands
9 AbMat sit-ups
9-meter walking lunge
Coaching cues:
Treat the rope climb as a stand or squat after securing the wrap instead of pulling with the arms. In the warm-up, practice establishing a secure foot hook before standing up and reaching for the next pull. This will reduce the risk of unnecessary foot sliding as you are climbing.
Resources:
The GHD Sit-Up
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The AbMat Sit-Up
The Pull-to-Stand | Rope Climb Scaling
Find a gym near you:
View the CrossFit map
For time:
400-meter run
30 clean and jerks
200-meter run
♀ 95 lb
♂ 135 lb
Post time to comments.
Stimulus and Strategy:
This chipper combines the classic benchmark workout Grace, alongside 600 total meters of running. This is intended to be a short effort with a fast pace in mind. The load on the clean and jerks is intended to be moderate and allow for some small unbroken sets combined with consistent singles performed with minimal rest between reps. Advanced athletes can storm through this workout at a blistering pace and attempt to complete it in around 5-6 minutes. Can anyone complete this in sub-5 minutes?
Scaling:
Reduce the loading of the barbell. Reduce the distance of each run.
To reduce the complexity of the clean and jerk, consider performing a hang clean and jerk with a barbell or a pair of dumbbells.
In case of injury or limitation, for the 400-meter run, perform 400/500 meters on the rower or ski erg, or 900/1,250 meters on the Echo bike. For the 200-meter run, perform 200/250 meters on the rower or ski erg, or 500/700 meters on the Echo bike. For the clean and jerks, if there is an overhead limitation, perform a power clean only. If there is a wrist limitation, use one or two dumbbells.
Intermediate option:
For time:
400-meter run
30 clean and jerks
200-meter run
♀ 65 lb
♂ 95 lb
Beginner option:
For time:
200-meter run
30 clean and jerks
200-meter run
♀ 35 lb
♂ 45 lb
Coaching cues:
For clean and jerks, attempt to transition immediately from the clean catch position into the drive phase of the jerk.
Resources:
Banded Running Drill
The Power Clean and Jerk
Find a gym near you:
View the CrossFit map
5 rounds for time and load of:
10 box jumps
10 deadlifts
Rest 1 minute between rounds.
♀ 24-inch box
♂ 30-inch box
Post-Workout
Accumulate 3 minutes of an L-sit in as few sets as possible.
Post time for each interval and load used on the deadlifts to comments.
Stimulus and Strategy:
Each effort of this interval workout is intended to be short with a rest period that won’t allow for total recovery. The box jump height is intended to be challenging but allow for a consistent pace. The deadlift weight is up to you and can be changed as needed throughout the workout. The goal is to use a challenging load that allows for all 10 reps to be completed consecutively with sound mechanics. Expect the fatigue in the posterior chain to make each movement significantly more difficult in the later rounds.
Scaling:
Reduce the height of the box and the weight on the deadlift.
To reduce the complexity of the box jumps, perform step-ups. For the post-workout skill work, reduce the length of the legs by bending the knees and tucking them in close to your chest.
In case of injury or limitation, for the deadlifts, to keep your torso more upright and avoid having to navigate the knees, consider sumo-stance kettlebell or dumbbell deadlifts. You may also choose unloaded good mornings. For the L-sit holds, perform seated leg raise holds or plank holds.
Intermediate option:
5 rounds for time and load of:
10 box jumps
10 deadlifts
Rest 1 minute between rounds.
♀ 20-inch box
♂ 24-inch box
Post-Workout
Accumulate 3 minutes of an L-sit with both knees tucked in as few sets as possible
Beginner option:
5 rounds for time and load of:
10 box step-ups
10 deadlifts
Rest 1 minute between rounds.
♀ 12-inch box
♂ 20-inch box
Post Workout
Accumulate 2 minutes of a plank hold with the knees on the ground in as few sets as possible
Coaching cues:
The box jump is not just about legs. Use an upward swinging motion of your arms as you prepare to jump to enhance your performance.
Resources:
The Box Jump
The Deadlift
The Box Step-Up
Find a gym near you:
View the CrossFit map
Topsy
Complete as many rounds and reps as possible in 25 minutes of:
3 ring muscle-ups
8 thrusters
17-calorie row
♀ 75 lb
♂ 115 lb
Post rounds and reps to comments.
McCoy “Topsy” Turner, a loved member of the CrossFit community and former Seminar Staff trainer, died by suicide on March 8, 2025, after suffering from complex post-traumatic stress.
Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 Level 1 and Level 2 Seminars.
Turner was known for his warmth and kindness, and touched countless lives who attended CrossFit courses. He is survived by his sons Brodie and Tommy.
Stimulus and Strategy:
This Hero workout is a triplet where athletes can attempt to move at a consistent pace throughout the duration of the workout. The load on the thruster and the ring muscle-ups are intended to be completed unbroken. Row at a pace that allows for some recovery to allow for adequate performance on the remaining movement. Since this is a Hero workout, athletes can attempt it as prescribed even if the intended stimulus is not met. Embrace the challenge.
Scaling:
Reduce the loading of the barbell. Reduce the reps of the ring muscle-ups. Reduce the calories on the rower.
To reduce the complexity of the ring muscle-ups, consider jumping ring muscle-ups.
In case of injury or limitation, consider performing low-ring muscle-up transitions for the ring muscle-up. If necessary, consider a combination of 2-3 ring rows and 2-3 push-ups from the knees. For the thrusters, perform front squats if you have an overhead limitation or push presses for a squat limitation. For the rower, consider performing the same calories on any available machine.
Intermediate option:
Complete as many rounds and reps as possible in 25 minutes of:
3 jumping ring muscle-ups
8 thrusters
17-calorie row
♀ 55 lb
♂ 75 lb
Beginner option:
Every 5 minutes for 5 sets:
3 low-ring muscle-up transitions
8 thrusters
12-calorie row
♀ 35 lb
♂ 45 lb
Coaching cues:
On the thruster, keep the barbell connected to the shoulders until the lower body aggressively extends. At this point, use the upper body to press the bar into the overhead position. Proper timing will enhance the efficiency of this movement and allow for better performance in the muscle-up.
Resources:
The Kipping Ring Muscle-Up
The Thruster
Rowing Technique Tips
Jumping Ring Muscle-Up
Low-Ring Muscle-Up Transition
5 rounds, each for time, of:
800-meter run
Rest 3 minutes
Post time for each interval to comments.
Compare to 240617.
Stimulus and Strategy:
In today’s workout, we are going to tackle 5 half-mile runs. The half-mile is arguably one of the most challenging events in track. Look back at your previous score to help you navigate today’s effort. The goal is to run each interval as quickly as possible. With a significant amount of rest, aim to perform each run in a similar time. Newer athletes should reduce the distance to ensure they complete each interval in less than 5 minutes. Intermediate athletes can perform this workout as prescribed. Have fun!
Scaling:
Reduce the distance of each run.
In case of an injury or limitation, perform a 1,750/2,500-meter Echo bike, 1,600/2,000-meter C2 bike, or 800/1,000 meters on the rower.
Intermediate option:
Same as Rx’d.
Beginner option:
4 rounds, each for time, of:
600-meter run
Rest 3 minutes
Coaching cues:
On each run, focus on running tall and leading with the hips. To pick up speed, lean forward with your entire body.
Resources:
Running | Change in Support Drill
Running | Falling Forward
Running | Line Drills
Running | Position Drill
Find a gym near you:
View the CrossFit map
On a 2-minute clock:
25 front squats
Max-calorie Echo bike in the remaining time
Rest 2 minutes
On a 2-minute clock:
20 push presses
Max-calorie Echo bike in the remaining time
Rest 2 minutes
On a 2-minute clock:
15 thrusters
Max-calorie Echo bike in the remaining time
Rest 2 minutes
On a 2-minute clock:
10 squat clean thrusters
Max-calorie Echo bike in the remaining time
Your score is the total number of calories accumulated.
♀ 75-lb barbell
♂ 115-lb barbell
Post total calories to comments.
Stimulus and Strategy:
Today’s workout is four sprint-style efforts. The barbell movements are progressive and build on the previous set as the final set is a combination of the three sets prior. The loading of the barbell should be on the lighter side. Push to complete the barbell movements as quickly as possible to give yourself more time on the bike.
Scaling:
Reduce the load of the barbell.
To reduce the complexity of the barbell movements, perform each movement with a single dumbbell or pair of dumbbells.
In case of an injury or limitation, perform the calories on any machine available. If you have a squatting limitation, perform deadlifts, push presses, hang power cleans, and hang power clean and jerks (instead of the movements in the workout).
Intermediate option:
On a 2-minute clock:
25 front squats
Max-calorie Echo bike in the remaining time
Rest 2 minutes
On a 2-minute clock:
20 push presses
Max-calorie Echo bike in the remaining time
Rest 2 minutes
On a 2-minute clock:
15 thrusters
Max-calorie Echo bike in the remaining time
Rest 2 minutes
On a 2-minute clock:
10 squat clean thrusters
Max-calorie Echo bike in the remaining time
Your score is the total number of calories accumulated.
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
On a 2-minute clock:
20 front squats
Max-calorie Echo bike in the remaining time
Rest 2 minutes
On a 2-minute clock:
15 push presses
Max-calorie Echo bike in the remaining time
Rest 2 minutes
On a 2-minute clock:
10 thrusters
Max-calorie Echo bike in the remaining time
Rest 2 minutes
On a 2-minute clock:
5 squat clean thrusters
Max-calorie Echo bike in the remaining time
Your score is the total number of calories accumulated.
♀ 35-lb barbell
♂ 45-lb barbell
Coaching cues:
On the thrusters, focus on keeping the weight glued to your shoulders and then launching the barbell off your body as you stand up out of the squat.
Resources:
The Front Squat
The Push Press
The Thruster
Rogue Echo Bike
Find a gym near you:
View the CrossFit map
Every minute on the minute for 5 minutes for load:
3 touch-and-go power snatches
Every minute on the minute for 5 minutes for load:
2 touch-and-go power snatches
Every minute on the minute for 5 minutes for load:
1 power snatch
Post loads to comments.
Compare to 250303.
Stimulus and Strategy:
Today’s workout is an opportunity to lift heavy. Keep in mind, heavy is relative to each individual's capacity and competence with the lift. Look back at your previous score to help you navigate today’s effort. The goal is to lift your heaviest load for each 5-minute section. Keep in mind, this is 15 minutes of continuous work without designated rest between segments. You can increase the loading across each minute, maintain the same weight for multiple sets, or stay at one weight for the entire workout. Newer and less-experienced athletes should focus on refining technique at submaximal loads rather than increasing the weight throughout the workout.
Scaling:
Reduce the loading of the barbell to maintain the integrity of the lift.
To reduce the complexity of the lift, reduce the loading, and consider performing a hang power snatch to avoid having to navigate the knees.
In case of an injury or limitation, consider performing a power clean for an overhead limitation. You can also perform single-arm snatches with a dumbbell or kettlebell.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Coaching cues:
As you cycle the barbell, focus on pressing the hips back, pulling the barbell into the body, and brushing the thighs as the barbell returns to the floor.
Resources:
The Power Snatch
Find a gym near you:
View the CrossFit map
CrossFit Community Cup Workout 1 - Pro
Complete as many rounds and reps as possible in 20 minutes of:
15 box jump-overs
10 dumbbell snatches
5 strict handstand push-ups
♀ 35-lb dumbbell, 24-inch box
♂ 50-lb dumbbell, 30-inch box
Post reps completed to comments, and submit your score as part of the 2025 CrossFit Community Cup.
Scaling:
Head over to the Community Cup website for additional variations of today’s workout based on your level and tier earned in the 2025 CrossFit Open.
Coaching cues:
On the strict handstand push-ups, focus on lowering your head into the proper tripod position and keep your quads, glutes, and abdominals tight throughout the rep.
Resources:
Box Jump-Over Variations
The Dumbbell Power Snatch
The Kipping Handstand Push-Up
Find a gym near you:
View the CrossFit map
Complete as many rounds and reps as possible in 15 minutes of:
5 thrusters
10 toes-to-bars
15 burpees
♀ 115 lb
♂ 165 lb
Post rounds and reps to comments.
Stimulus and Strategy:
Today’s workout is a triplet with a heavier long-range-of-motion weightlifting movement. Yes, the thruster weight should be challenging, but you should be able to perform your reps unbroken in every round. You may have to rest following the burpees, but you should go unbroken when you pick the barbell up. Manage your pace on the toes-to-bars and burpees to minimize “extended” breaks and long gazes at the barbell.
Scaling:
Reduce the loading of the barbell.
To reduce the complexity of the toes-to-bars, shorten the range of motion. Consider knees-to-chests or hanging knee raises. For the burpees, consider reducing the reps or performing up-downs.
In case of injury or limitation, perform dumbbell thrusters, push presses (squat limitation), or front squats (overhead limitation) in place of the thrusters. For the toes-to-bars, consider V-ups or sit-ups.
Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
5 thrusters
10 knees-to-chests
15 burpees
♀ 75 lb
♂ 115 lb
Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
5 thrusters
10 hanging knee raises
10 burpees
♀ 35 lb
♂ 45 lb
Coaching cues:
Aim to keep a full grip on the barbell when holding it in the front rack — even that pesky pinky. This will give you the most ideal position to press from after you stand up out of the squat.
Resources:
The Thruster
The Kipping Toes-to-Bar
The Burpee
Hanging Knee Raises | Kipping
On a 3-minute clock, complete 5 rounds for max distance:
15/20-calorie row
15 box jumps
In the remaining time, perform a dumbbell farmers carry for max distance.
Rest 2 minutes between sets. Perform the farmers carry in 25-foot segments.
♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box
Post total distance to comments.
Stimulus and Strategy:
Today’s workout contains some interval grunt work. The goal is to get through the row and the box jumps quickly and give yourself as much time as possible for the farmers carry. Remember, your score is the total distance you carried the dumbbells at the end of 5 sets. Choose options that allow you to have at least 45 seconds to accumulate distance with the farmers carry. Hang on to those dumbbells.
Scaling:
Reduce the load of the dumbbells. Reduce the calories on the rower and the height of the box.
To reduce the complexity of the box jumps, perform step-ups. For the farmers carries, consider using one dumbbell.
In case of injury or limitation, perform the calories on any machine available. For the dumbbell farmers carries, consider hanging from a pull-up bar.
Intermediate option:
On a 3-minute clock, complete 5 rounds for max distance:
12/15-calorie row
15 box jumps
In the remaining time, perform a dumbbell farmers carry for max distance.
Rest 2 minutes between sets. Perform the farmers carry in 25-foot segments.
♀ 20-lb dumbbells, 20-inch box
♂ 35-lb dumbbells, 24-inch box
Beginner option:
On a 3-minute clock, complete 5 rounds for max distance:
7/10-calorie row
10 box step-ups
In the remaining time, perform a dumbbell farmers carry for max distance.
Rest 2 minutes between sets. Perform the farmers carry in 25-foot segments.
♀ 10-lb dumbbells, 20-inch box
♂ 15-lb dumbbells, 20-inch box
Coaching cues:
In the dumbbell farmers carry, pull your shoulders back and down. Imagine sticking your lats into your back pockets.
Resources:
Rowing Technique Tips
The Box Jump
The Dumbbell Farmers Carry
The Box Step-Up
Find a gym near you:
View the CrossFit map
Murph
For time:
Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile
Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 14/20-lb vest or body armor, wear it.
Or
Review the list of Hero workouts and honor someone with an all-out effort.
Post your choice of workout and result to comments.
If you perform Murph, don’t forget to log your score in the Progress tab in the CrossFit app. You can also support the Murph Challenge by officially registering at themurphchallenge.com or by donating directly to the Lt. Michael P. Murphy Memorial Scholarship Foundation at murphfoundation.org.
Today’s workout was created in 2005 in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. This workout was one of Murphy’s favorites, and he’d named it “Body Armor.” It is now referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Compare to 240527.
Stimulus and Strategy:
By design, most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Keep in mind that “challenging” is relative, and athletes should adjust workouts to align with their physical and psychological tolerances. If you are performing Murph, partition the pull-ups, push-ups, and squats as needed. Consider 20 sets of 5 pull-ups, 10 push-ups, and 15 air squats, or 10 rounds of 10 pull-ups, 20 push-ups, and 30 air squats. If you have completed Murph previously, consider performing the pull-ups, push-ups, and air squats unpartitioned. Beginner athletes should reduce the work to a level that is attainable yet challenging.
Scaling:
Reduce the repetitions of the pull-ups, push-ups, and air squats. Reduce the distance of each run.
To reduce the complexity of the pull-up, consider ring rows. For the push-ups, perform this movement from the knees or with your hands on a 30-inch box. For the air squats, perform this movement to a target that allows for a pain-free range of motion.
In case of injury or limitation, perform 1,600/2,000 meters on a rower (this should be a last resort) or 3,500/5,000 meters on an Echo bike.
Intermediate option:
For time:
Run 1 mile
50 pull-ups
100 push-ups
150 air squats
Run 1 mile
Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 25 minutes into your workout.
Or
Hero workout of your choice.
Review the list of Hero workouts and honor someone with an all-out effort.
Beginner option:
For time:
Run 800 meters
Then, 10 rounds of:
5 ring rows
10 push-ups with hands elevated on a box
15 air squats
Then, run 800 meters
Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 20 minutes into your workout.
Or
Hero workout of your choice.
Review the list of Hero workouts and honor someone with an all-out effort.
Coaching cues:
In the push-up, squeeze your thighs, glutes, and abdominals to move the body up and down as one unit.
Resources:
Running Workshop: Pose Alignment
The Kipping Pull-Up
The Push-Up
The Air Squat
The Ring Row.
Push-Up Tips
5 rounds for time of:
15 GHD back extensions
25 AbMat sit-ups
50 double-unders
Post time to comments.
Stimulus and Strategy:
Today’s workout is all about the midline. Expect all three movements to offer their own challenge. The GHD back extensions focus on targeting your ability to isolate your spinal erectors and abdominals as you move your body through space. The AbMat sit-ups isolate the abdominals and hip flexors (depending on how you position your legs). The double-unders will challenge your ability to resist the urge to bend at the hips and disrupt a stable midline. Focus on quality of movement versus rushing and moving with poor form.
Scaling:
Reduce the reps of the back extensions, AbMat sit-ups, and double-unders.
To reduce the complexity of the GHD back extensions, perform GHD hip extensions or 30- to 45-second GHD Superman holds. For the double-unders, work on double-under attempts or single-unders for 1 minute.
In case of injury or limitation, perform a lightly loaded or unloaded good morning in place of the GHD back extensions. For the AbMat sit-ups, accumulate 30-second to 1-minute plank holds. For the double-unders, consider a 500/700-meter Echo bike or 200/250-meter row.
Intermediate option:
5 rounds for time of:
10 GHD back extensions
20 AbMat sit-ups
30 double-unders
Beginner option:
5 rounds for time of:
20-second GHD superman hold
10 AbMat sit-ups
30 single-unders
Coaching cues:
On the GHD back extensions, focus on starting and finishing the movement with your chin. At the start of the movement, the chin tucks toward the chest, then each vertebra follows after. To finish the movement, extend each vertebra, then bring the chin back to its neutral position.
Resources:
The GHD Back Extension
The AbMat Sit-Up
The Double-Under
The Single-Under
Find a gym near you:
View the CrossFit map
On a 5-minute clock, complete:
200-meter run
Then, 2 rounds of:
3 bar muscle-ups
6 deadlifts
9 box jumps
Rest with the remaining time in the interval.
On a 7-minute clock, complete:
400-meter run
Then, 3 rounds of:
3 bar muscle-ups
6 deadlifts
9 box jumps
Rest with the remaining time in the interval.
On a 9-minute clock, complete:
800-meter run
Then, 4 rounds of:
3 bar muscle-ups
6 deadlifts
9 box jumps
Rest with the remaining time in the interval.
♀ 155-lb barbell and a 24-inch box
♂ 225-lb barbell and a 30-inch box
Post remaining time or remaining reps for each round to comments.
Stimulus and Strategy:
Today’s workout is a challenge, and making the movements appropriate to your skill level is key to getting the most out of this effort. The loading of the barbell should be moderate and allow you to perform the reps unbroken in every set. When you are thinking about scaling options, consider movements that allow you to complete each round of 3/6/9 in about 1 minute or less. Expect the box jumps to be the biggest speed bump in the equation. With this in mind, push the pace on each run to give yourself as much time as possible to complete the rounds in each interval. Expect the first interval to leave you with the most rest and the last interval to be the most challenging. It’s possible you won’t finish all 4 rounds of the final interval.
To calculate your score, keep track of your rest at the end of each interval. Then, add the three times together into one time. For example, if I have 1 minute of rest at the end of all three intervals, then my score is 3 minutes.
Scaling:
Reduce the distance of each run. Reduce the volume of the bar muscle-ups and box jumps. Reduce the load of the barbell.
To reduce the complexity of the bar muscle-ups, perform a challenging pulling exercise such as jumping bar muscle-ups, chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows. For the box jumps, reduce the height of the box or perform step-ups.
In case of injury or limitation, perform a 500/700-meter Echo bike or 200/250-meter row in place of the 200-meter run. For the 400-meter run, perform a 900/1,250-meter Echo bike or 400/500-meter row. For the 800-meter run, perform a 1,750/2,500-meter Echo bike or 800/1,000-meter row. For the bar muscle-ups, consider a banded PVC pull-down. For the deadlifts, consider sumo deadlifts with a kettlebell or unloaded good mornings.
Intermediate option:
On a 5-minute clock, complete:
200-meter run
Then, 2 rounds of:
1 bar muscle-up
6 deadlifts
9 box jumps
Rest with the remaining time in the interval.
On a 7-minute clock, complete:
400-meter run
Then, 3 rounds of:
1 bar muscle-up
6 deadlifts
9 box jumps
Rest with the remaining time in the interval.
On a 9-minute clock, complete:
800-meter run
Then, 4 rounds of:
1 bar muscle-up
6 deadlifts
9 box jumps
Rest with the remaining time in the interval.
♀ 105-lb barbell and a 20-inch box
♂ 155-lb barbell and a 24-inch box
Beginner option:
On a 5-minute clock, complete:
200-meter run
Then, 2 rounds of:
2 ring rows
4 deadlifts
6 box step-ups
Rest with the remaining time in the interval.
On a 7-minute clock, complete:
400-meter run
Then, 3 rounds of:
2 ring rows
4 deadlifts
6 box step-ups
Rest with the remaining time in the interval.
On a 9-minute clock, complete:
400-meter run
Then, 4 rounds of:
2 ring rows
4 deadlifts
6 box step-ups
Rest with the remaining time in the interval.
♀ 55-lb barbell and a 12-inch box
♂ 75-lb barbell and a 20-inch box
Coaching cues:
In the descent of the deadlift, pull the bar in close to the body as you press the hips back. Imagine trying to “break” the barbell across your thighs.
Resources:
Running | Position Drill
The Kipping Bar Muscle-Up
The Deadlift
The Box Jump
Bar Muscle-Up Tips | Climbing Pull-Up
Jumping Bar Muscle-Up
The Box Step-Up
Find a gym near you:
View the CrossFit map
Complete as many rounds and reps as possible in 10 minutes of:
25-foot dumbbell front-rack walking lunge
1 rope climb to 15 feet
25 double-unders
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Post rounds and reps to comments.
Stimulus and Strategy:
In today’s triplet, push the pace because before you know it, the workout will be over. Use a pair of dumbbells that allows you to stay quick and unbroken. The fatigue in your grip and legs from the lunges will try to slow you down. Take breaks where you need to, but try not to get too comfortable hook-gripping your shorts.
Scaling:
Reduce the load of the dumbbells.
To reduce the complexity of the rope climbs, consider reducing the height of the climb or performing pull-to-stands. For the double-unders, spend no more than 30 seconds per round performing attempts or perform single-unders.
In case of injury or limitation, perform reverse lunges or a box step-up. For the rope climb, perform 3 strict pull-ups or 3 ring rows. For the double-unders, substitute with 5-8 calories on a machine of your choice.
Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
25-foot dumbbell front-rack walking lunge
1 rope climb to 12 feet
25 double-unders
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
25-foot walking lunge
2 pull-to-stands
25 single-unders
Coaching cues:
On the rope climb, practice establishing a secure foot hook before standing up and reaching for the next pull. This will reduce the risk of unnecessary foot sliding as you are climbing.
Resources:
The Dumbbell Front-Rack Lunge
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Double-Under
The Walking Lunge
Pull-to-Stand | Rope Climb Scaling
The Single-Under
Find a gym near you:
View the CrossFit map
21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the Echo bike
♀ 125-lb barbell
♂ 185-lb barbell
Post times to comments.
Stimulus and Strategy:
Today’s workout is a weightlifting and monostructural couplet. Use caution when pushing the pace on the bike. That strategy may make the bench presses more difficult than necessary. Instead, adjust your pace to allow you to maintain bigger chunks of reps on the bench. The loading of the barbell should be moderate to heavy and allow you to maintain consistent sets of 5-7 reps. Avoid pushing to failure on the bench presses unless you have a spotter. If you do not have a spotter, take extra time to rest between sets and only perform reps you know you can complete.
Scaling:
Reduce the loading and volume of the barbell. Reduce the calories on the bike.
To reduce the complexity of the bench presses, perform dumbbell bench presses or dumbbell floor presses.
In case of injury or limitation, perform the calories on any machine available. For the bench presses, perform single-arm dumbbell bench presses or push-ups.
Intermediate option:
21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the Echo bike
♀ 95-lb barbell
♂ 135-lb barbell
Beginner option:
15-12-9-6-3 reps for time of:
Dumbbell bench presses
Calories on the Echo bike
♀ 15-lb dumbbells
♂ 20-lb dumbbells
Coaching cues:
To set your upper back into position, think about pulling your lats down into your back pockets and turning your arms so the bony part of your elbows are facing behind you.
Resources:
The Bench Press
Rogue Echo Bike
Dumbbell Bench Press
Find a gym near you:
View the CrossFit map
Every 5 minutes for 5 rounds:
5 power snatches
400/500-meter row
Rest with the remaining time in the interval.
Post loads and total round times.
Stimulus and Strategy:
Today’s workout is a bit of a choose your own adventure. The snatch loading is totally up to you. That being said, the workout is designed to have some rest between each interval, so choose a weight that allows you to rest. You can go heavy and practice singles or cycling a heavier barbell, or you can go light and focus on technique or cycling a lighter weight. When you get to the rower, push the pace. If you are feeling “beat up” from yesterday’s workout, today can be more of a recovery/technique day.
Scaling:
Reduce the loading of the barbell. Reduce the distance of the row.
To reduce the complexity of the snatch, consider a hang power snatch.
In case of injury or limitation, consider a 900/1,250-meter Echo bike or a 400-meter run. For the snatch, consider a dumbbell snatch or power clean if there is an overhead limitation.
Intermediate option:
Same as Rx’d.
Beginner option:
Every 5:00 for 5 rounds:
5 power snatches
200/250-meter row
Rest with the remaining time in the interval.
Coaching cues:
During the first and second pulls of the snatch, focus on keeping the barbell close to your body as you pull your knees back and lift your shoulders at the same time. When you reach the mid-thigh position, your shoulders should be over the barbell with your arms long.
Resources:
The Power Snatch
Rowing
Find a gym near you:
View the CrossFit map
Cindy
Complete as many rounds and reps as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
Post rounds completed to comments.
Compare to 220927.
Stimulus and Strategy:
Today’s workout is a classic benchmark, and with Murph right around the corner, what better way to prepare than to test Cindy. Look back to your previous attempt to help you navigate today’s effort. For most, push-ups become the crux of this workout. If this is you, manage your reps by taking breaks early and before you need to.
Scaling:
Reduce the volume of one or more movements to accommodate a limitation. Reduce the total time of the workout. This will limit the amount of volume accumulated.
To reduce the complexity of the pull-ups, consider reducing the total number of reps per round, or substituting with jumping pull-ups or ring rows. For the push-ups, consider performing reps from the knees or placing the hands on a 30-inch box.
In case of injury or limitation, consider performing single-arm ring rows or dumbbell bent-over rows for the pull-ups. For the push-ups, consider dumbbell floor presses. For the air squats, consider squatting to a target that allows for pain-free range of motion.
Intermediate option:
Same as Rx’d.
Beginner option:
Every 2 minutes for 10 rounds:
3 ring rows
6 hand-elevated push-ups
9 air squats
Coaching cues:
In the push-up, squeeze your stomach, thighs, and glutes throughout the movement. This is to ensure the entire body travels up and down as a rigid unit.
Resources:
The Kipping Pull-Up
The Push-Up
The Air Squat
Find a gym near you:
View the CrossFit map
Deadlift 5-5-5-5-5 reps
Compare to 230723.
Post load to comments.
Stimulus and Strategy:
Today is a heavy day. As always, heavy is relative to each athlete's capacity and experience. You will benefit from today's effort if you work to your limits. Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.
Scaling:
Reduce the loading of the barbell as needed to maintain consistently sound mechanics. If you are unable to achieve a sound setup with the barbell on the floor, consider lifting from an elevated surface.
To adjust the complexity of the lift, consider performing a sumo deadlift, or deadlift with a pair of kettlebells or dumbbells.
In case of an injury or limitation, consider performing good mornings or GHD hip extensions.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Coaching cues:
During the deadlift, imagine a string between your belly button and sternum. To maintain a flat back throughout the lift, keep this string tight.
Resources:
The Deadlift
Find a gym near you:
View the CrossFit map
5 rounds for time of:
12 push jerks
12 back squats
♀ 95 lb
♂ 135 lb
Compare to 250107.
Post time to comments.
Stimulus and Strategy:
Today’s workout is just you and the barbell. This is also a repeat from earlier this year — look back at your score to help you better navigate today’s effort. The loading should feel moderate and allow you to perform at least 2 rounds unbroken. A short break between movements is totally fine, but some athletes may be able to finish the last push jerk, lower the bar to the back rack, and begin the back squats. If you follow the loading stimulus, the goal is to minimize rest and complete as many sets as possible unbroken. This workout should take less than 10 minutes. Some advanced athletes may be able to go sub-5. The barbell should come from the floor. Do not use a rack unless there is an injury or limitation.
Scaling:
Reduce the load of the barbell to maintain the safety and integrity of each movement, including being able to get the barbell safely from the ground to the back rack even under fatigue.
Reduce the complexity of the push jerks by performing push presses or shoulder presses. Consider using dumbbells to reduce the complexity of both movements.
In case of injury or limitation, perform single-arm dumbbell push jerks or push presses, and dumbbell goblet squats. To eliminate the barbell, perform push-ups and air squats.
Intermediate option:
5 rounds for time of:
12 push jerks
12 back squats
♀ 65 lb
♂ 95 lb
Beginner option:
3 rounds for time of:
12 push jerks
12 back squats
♀ 35 lb
♂ 45 lb
Coaching cues:
Each squat in today’s workout can be done quickly, but make sure you are keeping your weight balanced about your feet. Move too quickly, and the weight may pull you into your toes. Slow it down, regain your balance and then increase the speed as you are able.
Resources:
The Push Jerk
The Back Squat
Find a gym near you:
View the CrossFit map
For time:
50 box jumps
40-calorie Echo bike
30 deadlifts
40-calorie Echo bike
50 box jumps
♀ 155 lb and a 20-inch box
♂ 225 lb and a 24-inch box
Post time to comments.
Stimulus and Strategy:
Today’s workout is an upside-down pyramid — the reps go down and then back up to finish. Don’t let the first set of box jumps dictate the rest of the workout. In other words, you want to move at a pace that still allows you to push through the exercises that follow. Come out too hot, and this workout becomes a struggle really quickly. Manage your reps on the deadlifts to allow for short breaks between sets. Consider rep schemes like 10/8/7/5 or 8/7/5/5/5. Dig deep as you prepare to go back up the other side of the pyramid. Just keep moving.
Scaling:
Reduce the loading of the barbell. Reduce the reps of each movement.
To reduce the complexity of the box jumps, jump on a lower box (to preserve the jumping stimulus) or perform box step-ups. For the deadlifts, perform the lift with the bumper plates on an elevated surface.
In case of injury or limitation, for deadlifts, perform sumo deadlifts, or use dumbbells or a single kettlebell. If you do not have an Echo bike, use any machine you have available.
Intermediate option:
For time:
40 box jumps
30-calorie Echo bike
30 deadlifts
30-calorie Echo bike
40 box jumps
♀ 125 lb and a 20-inch box
♂ 185 lb and a 24-inch box
Beginner option:
For time:
30 box step-ups
20-calorie Echo bike
20 deadlifts
20-calorie Echo bike
30 box step-ups
♀ 55 lb and a 12-inch box
♂ 75 lb and a 20-inch box
Coaching cues:
As you are jumping on the box, think about each jump as a mini squat — as you load up to jump, your knees should track your toes and your weight should be balanced about your feet.
Resources:
The Box Jump
Rogue Echo Bike
The Deadlift
The Box Step-Up
Find a gym near you:
View the CrossFit map
Complete as many rounds as possible in 10 minutes of:
10 push-ups
10 dumbbell snatches, right arm
10 toes-to-bars
10 dumbbell snatches, left arm
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Post rounds and reps to comments.
Stimulus and Strategy:
In today’s workout, the repetitions in each round are few enough that you can move through rounds relatively quickly. Aim for a single round to take no more than about 2 minutes. Try to go unbroken through as many sets as possible, however, as grip becomes an issue, break up the toes-to-bars as needed and manage your rest time.
Scaling:
Reduce the loading of the dumbbell and volume of the push-ups and toes-to-bars.
To reduce the complexity of the push-ups, consider performing push-ups from the knees or with the hands elevated to a 30-inch box. For the dumbbell snatches, consider performing hang dumbbell snatches. For the toes-to-bars, reduce the height of the toes or consider knees-to-chests or hanging knee raises.
However, if you have toes-to-bars, but 10 reps per round is too many, reduce the reps to no less than 5. This is a great way to practice and develop the movement.
In case of injury or limitation, perform dumbbell cleans for the dumbbell snatches, dumbbell floor presses for the push-ups, and consider V-ups or sit-ups for the toes-to-bars.
Intermediate option:
Complete as many rounds as possible in 10 minutes of:
10 push-ups
10 dumbbell snatches, right arm
10 knees-to-chests
10 dumbbell snatches, left arm
♀ 20-lb dumbbell
♂ 35-lb dumbbell
Beginner option:
Complete as many rounds as possible in 10 minutes of:
5 push-ups from the knees
5 dumbbell snatches, right arm
5 hanging knee raises
5 dumbbell snatches, left arm
♀ 10-lb dumbbell
♂ 15-lb dumbbell
Coaching cues:
On the dumbbell snatch, keep the dumbbell close to your body by imagining zippering up a jacket and keeping your elbow above the weight.
Resources:
The Push-Up
The Dumbbell Snatch
The Kipping Toes-to-Bar
Toes-to-Bar Scaling
Find a gym near you:
View the CrossFit map
5 rounds for time of:
350-meter run
50-meter walking lunge
Compare to 150402.
Post time to comments.
Stimulus and Strategy:
Today’s workout is simple and effective. All you need is a 400-meter track or running route. Push the pace on the run early because it's only a matter of time before your legs begin to feel like they are filled with concrete. As you are performing the lunges, focus on gently touching the back knee to the ground to protect your knees.
Scaling:
Reduce the distance of the run and the walking lunges.
To reduce the complexity of the lunge, consider a box step-up or reverse lunge.
In case of injury or limitation, for the 350-meter run, perform 800/1,110 meters on the Echo bike or 350/450 meters on the rower.
Intermediate option:
Same as Rx’d.
Beginner option:
5 rounds for time of:
175-meter run
25-meter walking lunge
Coaching cues:
On the walking lunges, focus on driving through your front heel and the ball of the back foot as you step into the next rep.
Resources:
Running | Line Drills
The Walking Lunge
Find a gym near you:
View the CrossFit map
Jorge
For time:
30 GHD sit-ups
15 squat cleans
24 GHD sit-ups
12 squat cleans
18 GHD sit-ups
9 squat cleans
12 GHD sit-ups
6 squat cleans
6 GHD sit-ups
3 squat cleans
♀ 105 lb
♂ 155 lb
Compare to 130407.
Post time to comments.
U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on Feb. 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.
Stimulus and Strategy:
Today, we’re completing a CrossFit Hero workout. Expect this effort to be a grind. Choose a weight for the barbell that allows you to perform singles relatively quickly. As a gauge, your goal should be to perform at least 5 squat cleans in a minute. For the GHD sit-ups, if you are not familiar with this movement and consistently training on the GHD, reduce the reps and range of motion.
Scaling:
Reduce the loading of the barbell.
To reduce the complexity of the GHD sit-ups, reduce the range of motion, or perform V-ups or sit-ups. For the squat cleans, consider hang squat cleans with a barbell or dumbbells.
In case of injury or limitation, for the squat cleans, consider single-dumbbell hang squat cleans or goblet squats. For the GHD sit-ups, perform sit-ups or plank shoulder taps.
Intermediate option:
For time:
30 GHD sit-ups to parallel
15 squat cleans
24 GHD sit-ups to parallel
12 squat cleans
18 GHD sit-ups to parallel
9 squat cleans
12 GHD sit-ups to parallel
6 squat cleans
6 GHD sit-ups to parallel
3 squat cleans
♀ 75 lb
♂ 115 lb
Beginner option:
For time:
15 sit-ups
15 hang squat cleans
12 sit-ups
12 hang squat cleans
9 sit-ups
9 hang squat cleans
6 sit-ups
6 hang squat cleans
3 sit-ups
3 hang squat cleans
♀ 35 lb
♂ 45 lb
Coaching cues:
When performing quick singles on the squat cleans, focus on getting into a proper set-up before performing your next rep. Hands on the bar, hips down, chest up, heels driving into the ground, and then take a deep breath.
Resources:
The GHD Sit-Up
The Clean
Find a gym near you:
View the CrossFit map
For time:
800-meter run
25 dumbbell push presses
400-meter run
20 dumbbell push presses
200-meter run
15 dumbbell push presses
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Post time to comments.
Stimulus and Strategy:
Today’s workout is a couplet with a descending rep scheme. The runs get shorter and the reps of the push presses go down as well. The loading of the dumbbells should allow you to perform consistent sets of 10 throughout the entirety of the workout. Aim to complete this workout in 15 minutes or less.
Scaling:
Reduce the distance of each run. Reduce the loading of the dumbbells.
To reduce the complexity of the dumbbell push presses, consider using a single dumbbell and alternating arms as needed, or performing dumbbell shoulder presses.
In case of injury or limitation, for the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower. For the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the 200-meter run, 500/700 meters on the Echo bike, or 200/250 meters on the rower.
Intermediate option:
For time:
800-meter run
25 dumbbell push presses
400-meter run
20 dumbbell push presses
200-meter run
15 dumbbell push presses
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
For time:
400-meter run
15 dumbbell push presses
200-meter run
10 dumbbell push presses
100-meter run
5 dumbbell push presses
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
As you drive the dumbbells overhead, focus on bringing your ribs to your hips and keeping your gaze on the horizon.
Resources:
Pose Running Drills | Lean and Pull
The Dumbbell Push Press
Find a gym near you:
View the CrossFit map
Complete as many rounds and reps as possible in 12 minutes of:
5 pull-ups
10 knees-to-elbows
15 goblet squats
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Compare to 250111.
Post total reps to comments.
Stimulus and Strategy:
Today’s workout is a repeat from January. This effort has a rep scheme like you would find in the benchmark Cindy. However, in this effort, you don’t have the upper-body pressing movement. Instead, we have a triplet that focuses on the midline and lower-body stamina. Choose options that allow you to perform a single round in 2 minutes or less.
Scaling:
Reduce the loading of the kettlebell to maintain unbroken goblet squats.
Reduce the complexity of the pull-ups by performing jumping pull-ups or ring rows. For the knees-to-elbows, perform knees-to-chests, hanging knee raises, or V-ups. First, look to reduce the load of the kettlebell, but if necessary, perform an air squat.
In case of injury or limitation, perform ring rows or single-arm ring rows. For the knees-to-elbows, perform V-ups, sit-ups, or plank holds. For the goblet squats, consider air squats or lunges.
Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
5 pull-ups
10 knees-to-chests
15 goblet squats
♀ 26-lb kettlebell
♂ 35-lb kettlebell
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
5 ring rows
10 hanging knee raises
15 air squats
Coaching cues:
When performing a gymnastics-style kipping pull-up, focus on pushing away from the bar and keeping your feet under your body. This will send you perfectly into the forward position of your next swing.
Resources:
The Kipping Pull-Up
Knees-to-Elbows Efficiency Tips
The Goblet Squat
Find a gym near you:
View the CrossFit map
Every 5 minutes for 5 sets:
400-meter run
25 Russian kettlebell swings
♀ 53 lb
♂ 70 lb
Post times to comments.
Stimulus and Strategy:
Today’s workout contains five sprint-type efforts. The goal is to complete the run as quickly as possible, get your hands on the kettlebell, and go unbroken on your swings. You should have at least 2 minutes of rest between sets, which will allow you to recover and hit each set with intensity. Athletes who are capable of swinging the heavy kettlebell, but not for the total volume of the workout, should consider reducing the reps of the swings in each round and using the heavier bell. Push the pace on the runs, but only as much as allows you to get back to the kettlebell and immediately begin swinging.
Scaling:
Reduce the distance of the run. Reduce the loading and/or reps of the kettlebell.
To reduce the complexity of the kettlebell swings, consider reducing the range of motion or performing kettlebell sumo deadlifts.
In case of an injury or limitation, consider performing 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg instead of the run. For the kettlebell swings, consider single-arm kettlebell swings or unloaded good mornings.
Intermediate option:
Every 5 minutes for 5 sets:
400-meter run
15 Russian kettlebell swings
♀ 53 lb
♂ 70 lb
Beginner option:
Every 5 minutes for 5 sets:
200-meter run
10 Russian kettlebell swings
♀ 18 lb
♂ 26 lb
Coaching cues:
To ensure maximum contribution of the lower body during the kettlebell swings, focus on driving your heels into the ground, then squeezing your thighs and your glutes.
Resources:
Pose Running Drills | Pose Alignment
The Russian Kettlebell Swing With Jeff Martone
Find a gym near you:
View the CrossFit map
4 rounds for time of:
21 front squats
15 bar-facing burpees
9 strict handstand push-ups
♀ 75 lb
♂ 115 lb
Stimulus and Strategy:
Today’s workout is a classic triplet. The barbell in this workout is on the light-to-moderate side and should be light enough to challenge you to be unbroken in each set while being heavy enough to tempt you to put it down. Be cautious of the pressing fatigue from the combination of burpees and strict handstand push-ups. Focus on managing your pace and breaking before you need to to avoid hitting failure early in this effort.
Scaling:
Reduce the loading of the front squats and the reps of handstand push-ups to no less than 5 per round.
To reduce the complexity of the strict handstand push-ups, consider pike push-ups or seated dumbbell shoulder presses.
In case of an injury or limitation, consider using dumbbells for the front squats if there is a rack position limitation. For the burpees, consider up-downs. For the strict handstand push-ups, consider single-dumbbell shoulder presses.
Intermediate option:
4 rounds for time of:
21 front squats
15 bar-facing burpees
5 strict handstand push-ups
♀ 65 lb
♂ 95 lb
Beginner option:
4 rounds for time of:
12 front squats
9 bar-facing burpees
6 seated dumbbell shoulder presses
♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells
Coaching cues:
As you are pressing out of the handstand, focus on bringing your ribs to your hips and looking across to the other side of the room. These will keep your body more well-connected and avoid excessive arching in the spine.
Resources:
The Front Squat
Bar-Facing Burpee
The Strict Handstand Push-Up
Find a gym near you:
View the CrossFit map
10 rounds for time of:
7/10-calorie Echo bike
1 legless rope climb to 15 feet
Compare to 250205.
Post time to comments.
Stimulus and Strategy:
Today’s workout is a repeat from February. Treat each round like a back-and-forth “sprint.” For most, choose options that allow you to keep each round to 90 seconds or less and consider one of two options: one, use the same options as last time and go faster, or two, perform the workout with a more difficult scaling option. Either way is a PR. If you are working to build capacity in legless rope climbs, today could also be a good day to pace the bike to maximize your potential for the rope climbs.
Scaling:
Reduce the calories on the bike and the height of the rope climb.
To reduce the complexity of the legless rope climbs, perform the movement with assistance from your legs or reduce the height of the climb.
In case of an injury or limitation, perform pull-to-stands in place of the rope climbs. For the calories on the bike, consider a 150-meter row or a 150-meter run.
Intermediate option:
7 rounds for time of:
7/10-calorie Echo bike
1 legless rope climb to 12 feet
Beginner option:
5 rounds for time of:
6/8-calorie Echo bike
2 pull-to-stands
Coaching cues:
When seated on the bike, focus on driving through the ball of the foot and sitting up tall. A more upright torso will help you breathe more efficiently and create better posture to push and pull from.
Resources:
Rogue Echo Bike
The Legless Rope Climb
Modified Rope Climb: Pull-to-Stand
Find a gym near you:
View the CrossFit map
Complete as many rounds and reps as possible in 8 minutes of:
30 double-unders
3 push jerks
♀ 125 lb
♂ 185 lb
Stimulus and Strategy:
Today’s workout is a weightlifting and monostructural couplet. The reps are relatively low to keep round cycle time faster for those who are proficient in both movements. Performing a single round in less than 1 minute is certainly possible, but today could also be a good day to work on double-unders, or on the push jerk under some fatigue. The loading on the barbell should feel challenging, but still allow you to perform unbroken reps in each round.
Scaling:
Reduce the loading of the barbell.
To reduce the complexity of the jump rope, choose one of two options, either performing double-under attempts for 30 seconds or single-unders. For the push jerks, perform push presses.
In case of an injury or limitation, consider riding a bike for 5/7 calories. For the push jerks, consider using dumbbells if there is a rack position limitation.
Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
30 double-unders
3 push jerks
♀ 95 lb
♂ 135 lb
Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
30 single-unders
3 push jerks
♀ 35 lb
♂ 45 lb
Coaching cues:
Instead of thinking about pressing up on the barbell, think about pushing yourself down into the receiving position.
Resources:
The Double-Under
The Push Jerk
Find a gym near you:
View the CrossFit map
5 rounds for time of:
12 chest-to-bar pull-ups
12 wall-ball shots
12 box jumps
♀ 14-lb medicine ball to 10 feet and a 20-inch box
♂ 20-lb medicine ball to 11 feet and a 24-inch box
Post times to comments.
Stimulus and Strategy:
Today’s workout is a classic triplet — two gymnastics movements and one weightlifting movement. You will notice the prescribed height for the wall-ball shots is higher than normal. If you do not have the height, use a heavier ball. Athletes should aim to complete this workout in 15 minutes or less. However, if you go a little longer because you are working on chest-to-bar pull-ups or grinding through the higher wall-ball target, today is a good day for that. Use caution when jumping on the box after the wall-ball shots. If necessary, take a few moments before attempting your first rep. As always, we encourage you to step down from the box on every rep.
Scaling: Reduce the weight of the medicine ball to allow you to hit the higher target. Reduce the height of the box.
To reduce the complexity of the chest to bar pull-ups, reduce the range of motion to chin-over-bar pull-ups. You may also consider jumping chest-to-bar pull-ups or ring rows. For the wall-ball shots, reduce the height of the target and the load of the ball. For the box jumps, reduce the height of the box. Aim to maintain the jump stimulus unless there is an injury or limitation.
In case of an injury or limitation, consider performing ring rows in place of the chest-to-bar pull-ups. For the wall-ball shots, perform medicine-ball squats for an overhead limitation or wall-ball push presses for a squatting limitation. For the box jumps, perform a box step-up to a lower box.
Intermediate option:
5 rounds for time of:
12 chin-over-bar pull-ups
12 wall-ball shots
12 box jumps
♀ 10-lb medicine ball to 10 feet and a 20-inch box
♂ 14-lb medicine ball to 11 feet and a 24-inch box
Beginner option:
4 rounds for time of:
8 ring rows
12 wall-ball shots
12 box step-ups
♀ 6-lb medicine ball to 9 feet and a 12-inch box
♂ 10-lb medicine ball to 10 feet and a 20-inch box
Coaching cues:
On the wall-ball shots, avoid holding your arms up and out as you wait for the ball to return. Instead, hold hands right below your chin with your elbows tight against your sides. As the ball returns, you can then meet the ball with your hands and descend into the next rep.
Resources:
The Kipping Chest-to-Bar Pull-Up
The Wall-Ball Shot
The Box Jump
The Kipping Pull-Up
The Ring Row
The Box Step-Up
Find a gym near you:
View the CrossFit map