Quarterfinals Workout 1

4 rounds for max reps:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest

♀ 85-lb barbell and 35-lb dumbbells to a 20-inch box
♂ 135 lb barbell and 50-lb dumbbells to a 20-inch box

Post total reps to comments.

Scaling:
Welcome to the first workout of the 2024 CrossFit Games Quarterfinals! Today's workout is a gut check. How bad do you want to push for another rep? None of the movements should be overly difficult or too heavy, so there is no reason to stop moving. The barbell should feel on the lighter side of moderate. You should be able to perform touch-and-go reps, however, under fatigue, you may choose to perform fast singles to keep moving.

Choose a pace on the rower that is fast relative to your capacity but still allows you to get right to work on the dumbbell box step-ups. Your goal on the dumbbell box step-ups is to hold onto the dumbbells until the minute is up. Slow is smooth and smooth is fast.

Remember, there is no rest between movements, so accumulate as many reps as possible of each movement but leave time to transition to the next. Plan to stop with 5-10 seconds left in the minute to transition for all of the movements except the dumbbell box step-ups. During the minute of rest, try to control your breathing by taking deep breaths in through your nose and exhaling through your mouth. If you are not signed up for the Quarterfinals, choose loads that challenge your ability but allow you to keep moving and hit the workout stimulus.

Intermediate option:
4 rounds for max reps:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest

♀ 75-lb barbell and 20-lb dumbbells to a 20-inch box
♂ 115-lb barbell and 35-lb dumbbells to a 20-inch box

Beginner option:
4 rounds for max reps:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest

♀ 35-lb barbell and 10-lb dumbbells to a 12-inch box
♂ 45-lb barbell and 15-lb dumbbells to a 20-inch box

Resources:
The Snatch
Rowing Technique
The Box Step-up

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler at CrossFit Canvas in Caldwell, Idaho.

3 rounds for time of:
75 double-unders
15/21-calorie Echo bike
5 front squats

♀ 155 lb
♂ 225 lb

Post times to comments.

Scaling:
Today’s workout is meant to be a heavy sprint. Regardless of the other two movements, push the pace on the bike and don’t game it. Exiting the bike a little wobbly is what makes this workout fun. The 5 front squats should be tough and feel heavy; however, you should be able to clean the barbell to start the reps and perform each set unbroken.

Intermediate option:
3 rounds for time of:
35 double-unders
10/15-calorie Echo bike
5 front squats

♀ 125 lb
♂ 185 lb

Beginner option:
3 rounds for time of:
75 single-unders
7/10-calorie Echo bike
5 front squats

♀ 55 lb
♂ 75 lb

Resources:
The Double-under
The Front Squat
The Single-under
Shop: Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Meg Ellery at Ocean State CrossFit in Cranston, Rhode Island.

3 rounds for time of:
10 strict chest-to-bar pull-ups
20 hand-release push-ups
30 dumbbell front-rack walking lunges

♀ 20 lb
♂ 35 lb

Post times to comments.

Scaling:
Today’s triplet has a short to moderate time domain, depending on your ability to manage your strict gymnastics strength and stamina. Perform this workout as prescribed if you can complete at least 3 unbroken strict chest-to-bar pull-ups and 5-7 hand-release push-ups without deviation of your midline (aka “snaking” your push-ups). The loading of the lunges in this workout should be light enough that you can perform each round unbroken. Don’t stop moving on the lunges, and challenge yourself to perform one more pull-up or push-up before breaking on each round.

Intermediate option:
3 rounds for time of:
10 strict chin-over-bar pull-ups
20 hand-release push-ups
30 dumbbell front-rack walking lunges

♀ 15 lb
♂ 25 lb

Beginner option:
3 rounds for time of:
10 ring rows
15 hand-release push-ups (from the knees)
20 unweighted walking lunges

Resources:
The Strict Chest-to-bar Pull-up
The Push-up
See “Hand-release Push-ups” section in “A Fresh Take on the Lowly Push-up”
The Walking Lunge
The Strict Pull-up
The Ring Row

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler at CrossFit Krypton in Chesapeake, Virginia.

5 sets:
On a 2-minute clock:
400-meter run
Complete as many knees-to-elbows as possible in the remaining time.

Rest 2 minutes between sets.

Post reps to comments.

Scaling:
Today’s workout contains five sprints. The pace is meant to be pushed on each run so you can give yourself as much time as possible to perform knees-to-elbows. Scale the distance of the run to give yourself at least 20 seconds on the pull-up bar. Work hard and have fun today.

Intermediate option:
5 sets:
On a 2-minute clock:
300-meter run
Complete as many knees-to-elbows as possible in the remaining time.

Rest 2 minutes between sets.

Beginner option:
5 sets:
On a 2-minute clock:
200-meter run
Complete as many hanging knee raises as possible in the remaining time.

Rest 2 minutes between sets.

Resources:
Efficiency Tips: Knees-to-elbows/Toes-to-bar With Chris Spealler
Hanging Knee Raises
See the “Interval Training” section in “What Is Fitness?” to learn more about which energy pathway this workout trains.

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

For time:
5-6-7-8-9-10-9-8-7-6-5
Overhead squats

10-12-14-16-18-20-18-16-14-12-10
Calorie row

♀ 75 lb
♂ 115 lb

Post time to comments.

Scaling:
This couplet is intended to challenge your self-awareness and pacing. Choose a moderately light overhead squat weight that enables you to complete each set unbroken. Row as fast as you can but not so fast that you need to break up the squat sets or rest before picking up the barbell.

Intermediate option:
For time:
5-6-7-8-9-10-9-8-7-6-5
Overhead squats

10-12-14-16-18-20-18-16-14-12-10
Calorie row

♀ 55 lb
♂ 95 lb

Beginner option:
For time:
6-8-10-8-6
Overhead squats

12-16-20-16-12
Calorie row

♀ 35 lb or PVC
♂ 45 lb or PVC

Resources:
The Overhead Squat
The Row
Row Pro: Calories vs. Meters

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Ruby Wolff during a Level 2 Seminar at CrossFit Marrickville in Marrickville, Australia.

For time:

40 GHD sit-ups
4 legless rope climbs, 15 feet
800-meter run
30 GHD sit-ups
3 legless rope climbs
400-meter run
20 GHD sit-ups
2 legless rope climbs
200-meter run

Post time to comments.

Scaling:
Today’s workout has a moderate time domain and comprises a single round with decreasing reps and distances. With your midline being a major factor in this workout, expect the GHD sit-ups to interfere with your rope climbs and runs. Advanced athletes should push the pace on the runs and try to go unbroken on the GHD sit-ups. Less-experienced athletes should pace the runs to set themselves up for success with the sit-ups and rope climbs.

Intermediate option:
For time:

20 GHD sit-ups (to parallel)
3 rope climbs, 15 feet
800-meter run
15 GHD sit-ups (to parallel)
2 rope climbs
400-meter run
10 GHD sit-ups (to parallel)
1 rope climbs
200-meter run

Beginner option:
For time:

20 sit-ups
10 lying to standing
400-meter run
15 sit-ups
7 lying to standing
200-meter run
10 sit-ups
5 lying to standing
100-meter run

Resources:
The Legless Rope Climb
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The GHD Sit-up
The AbMat Sit-up
Run Warm-up With Chris Hinshaw

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by RXdPhotography at CrossFit Connect in Brighton, United Kingdom

For load:

Back squat
3-3-3-3-3

Compare to 230403.

Post load to comments.

Scaling:
Today’s workout is a heavy day. Advanced and intermediate athletes should perform triples, while less-experienced athletes should perform a few more reps and focus on the quality of their movement. Experienced athletes can go as heavy as possible and push to hit a new 3-rep max. Less-experienced athletes should work at submaximal loads, working to refine their technique and dial in consistent movement patterns.

Intermediate option:
Same as Rx’d

Beginner option:
For load:

Back squat
5-5-5-5-5

Resources:
The Back Squat
WOD Demo: 5x5 Back Squat With Jesse Burdick

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at the 2022 CrossFit Games Mock Affiliate.

Kelly

5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

♀ 20-inch box, 14-lb ball
♂ 24-inch box, 20-lb ball

Compare to 230709.

Post time to comments.

Scaling:
This benchmark workout was first posted on CrossFit.com on April 10, 2005. Kelly is long and metabolically taxing. Choose distances, weights, heights, and reps that keep you moving for no more than 20-30 minutes. Athletes of any level should consider stepping down from the top of the box.

Intermediate option:
4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots

♀ 20-inch box, 14-lb ball
♂ 24-inch box, 20-lb ball

Beginner option:
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats

♀ 12-inch box
♂ 20-inch box

Resources:
The Box Jump
The Wall-ball Shot
The Box Step-up
The Air Squat
Coach Kelly Kelly Does Kelly

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

Diane

21-15-9 reps for time of:
Deadlifts
Handstand push-ups

♀ 155 lb
♂ 225 lb

Compare to 230306.

Post time to comments.

Scaling:
This benchmark workout was first posted on CrossFit.com on Sept. 19, 2003. Diane is intended to be a short, intense effort. Similar to yesterday’s Fran, many athletes have completed this workout in blazing-fast times, but don’t let that deter you from attempting the prescribed version. The load of the barbell should allow you to perform at least 7 unbroken deadlifts every time you pick it up. Reduce the load to achieve this stimulus and, above all, maintain the integrity of the lift. The handstand push-up option you choose should allow you to complete at least 5 reps every time you kick up. Reduce the difficulty of the movement by performing pike push-ups or dumbbell shoulder presses. If you scale the handstand push-up, your variation should not allow you to complete the reps unbroken (if you do, the movement is too easy).

Intermediate option:
21-15-9 reps for time of:
Deadlifts
Pike push-ups

♀ 125 lb
♂ 185 lb

Beginner option:
21-15-9 reps for time of:
Deadlifts
Dumbbell shoulder presses

♀ 75 lb and 15 lb
♂ 115 lb and 20 lb

Resources:
The Deadlift
The Handstand Push-up
Handstand Push-up Variations
The Dumbbell Press

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler during Open Workout 24.2 at CrossFit Canvas in Caldwell, Idaho.

Michael

3 rounds for time of:
Run 800 meters
50 back extensions
50 sit-ups

Compare to 220906.

Post time to comments.

Today's workout is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, New York, who was killed in Afghanistan on June 28, 2015. He is survived by his wife, Laura, and daughter, Molly.

Scaling:
This Hero workout is a long effort with a high volume of reps. Athletes hitting this as prescribed should aim to finish each round in 9 minutes or less. Focus on the movement you are performing on the GHD (back extension or hip extension). Most athletes deliberately scale the back extension to the hip extension to maintain intensity and achieve the stimulus of the workout. The back extension is a controlled movement with an intentional surrendering of the spine. Dose this movement judiciously. Advanced athletes may scale the volume of the back extension if they have never completed this volume. New and less-experienced athletes should consider performing hip extensions instead of back extensions, and potentially decrease the reps of each movement.

Intermediate option:
3 rounds for time of:
Run 800 meters
35 back extensions
35 sit-ups

Beginner option:
3 rounds for time of:
Jog 400 meters
25 PVC pipe good-mornings
15-25 sit-ups

Resources:
The Back Extension
The AbMat Sit-Up
The Good Morning

Find a gym near you:
View the CrossFit map

Looking for the CrossFit Open Workout?

See the Open Workout →

Submit Your Score →

Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.

Featured photo:
Photo by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.

Rest Day

Looking for the CrossFit Open Workout?

See the Open Workout →

Submit Your Score →

Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Ruby Wolff during Open Workout 24.3 at CrossFit Geo in Gladesville, Australia.

Complete as many reps as possible in 12 minutes of:
2 ring dips
2 burpees
5 hang power cleans
4 ring dips
4 burpees
5 hang power cleans
6 ring dips
6 burpees
5 hang power cleans, etc.

*Continue adding 2 reps to the ring dips and burpees until time expires.

♀125 lb
♂185 lb

Post reps to comments.

Scaling:
Today we have an ascending ladder of ring dips and burpees paired with a consistent number of hang power cleans. The load of the barbell is moderately heavy and should allow you to complete 5 reps in 2 sets or less. Advanced athletes may be able to maintain unbroken reps throughout the workout. Athletes performing the ring dips as prescribed should be able to maintain consistent sets of 3-5 unbroken reps. Expect the ring dips and burpees to cause localized muscle fatigue and the hang power cleans to be a welcomed “break.” Work hard and have fun today!

Intermediate option:
Complete as many reps as possible in 12 minutes of:
1 ring dip
2 burpees
5 hang power cleans
2 ring dips
4 burpees
5 hang power cleans
3 ring dips
6 burpees
5 hang power cleans, etc.

*Continue adding 1 rep to the ring dips and 2 reps to the burpees until time expires.

♀95 lb
♂135 lb

Beginner option:
Complete as many reps as possible in 12 minutes of:
2 foot-assisted ring dips
2 burpees
5 hang power cleans
4 foot-assisted ring dips
4 burpees
5 hang power cleans
6 foot-assisted ring dips
6 burpees
5 hang power cleans, etc.

*Continue adding 2 reps to the ring dips and burpees until time expires.

♀35 lb
♂45 lb

Resources:
The Ring Dip
The Burpee
The Hang Power Clean

Looking for the CrossFit Open Workout?

See the Open Workout →

Submit Your Score →

Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.

Featured photo:
Taken by Ruby Wolff during Open Workout 24.3 at CrossFit Geo in Gladesville, Australia.

Open Workout 24.3

All for time, using a running clock:

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

♀ 65, 95 lb
♂ 95, 135 lb

*Time cap: 15 minutes

Post rounds and reps completed to comments and submit your results as part of the 2024 CrossFit Open.

Visit the CrossFit Games website for full details, including scaled, foundations (beginner), and age-group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.

Resources:
CrossFit Open Workout 24.3
The Thruster
The Kipping Chest-to-Bar Pull-Up
The Kipping Bar Muscle-Up

Featured photo:
Taken by Meg Ellery during Open Workout 24.3 at CrossFit PRVN in Nashville, Tennessee.

Rest Day

Open Workout 24.3 Has Been Announced!

View the Workout →

Submit Your Score →

Reminder: 24.3 scores are due before 5 p.m. PT, Monday, March 18.

Featured photo:
Taken by Ruby Wolff during Open Workout 24.2 at CrossFit Active in Waverton, Australia.

5 rounds each for time of:
800/1,000-meter standing bike
*Rest 2 minutes between efforts.

Post each time to comments.

Scaling:
Today’s intervals are all-out sprints on the bike with a twist — you will stand as you pedal. Expect this to add some spice to the workout. Use any stationary bike you have available (e.g., Echo bike, Assault bike, airdyne bike). Each round should be maximal effort. This means each set should occupy every ounce of your capacity, both mental and physical. As long as you are pushing these physical and psychological tolerances then you are hitting this workout as intended. Following each set, rest 2 minutes before the next attempt.

Intermediate option:
Same as Rx’d

Beginner option:
5 rounds each for time:
600/750-meter standing bike
*Rest 2 minutes between efforts.

Resources:
Air Bike Setup
Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler during Open Workout 24.2 at CrossFit Canvas in Caldwell, Idaho.

5 rounds for time:
12 knees-to-elbows
12 weighted alternating single-leg squats

♀ 20 lb
♂ 35 lb

Post time to comments.

Scaling:
Today’s workout should be quick, but the beefed-up variation of the single-leg squat may cause a few speed wobbles. Use a single dumbbell or kettlebell to load the single-leg squats (athletes may choose how to hold the weight). The single-leg squats should be challenging, however, each set should take no more than 1 minute to complete. Scale the load to hit this stimulus. Each set of knees-to-elbows should be completed in 1 minute or less. Scale the height of the knees to hit the intended stimulus.

Intermediate option:
5 rounds for time:
12 knees-to-armpits
12 alternating single-leg squats

Beginner option:
5 rounds for time:
12 hanging knee raises
12 alternating reverse lunges

Resources:
The Single-Leg Squat
The Strict Knees-to-Elbows
Efficiency Tips: Knees-to-Elbows
Hanging Knee Raises

Looking for the CrossFit Open Workout?

See the Open Workout →

Submit Your Score →
Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Nicolas Glenny during Open Workout 24.2 at La Nave CrossFit in Marratxi, Spain.

Rest Day

Looking for the CrossFit Open Workout?

See the Open Workout →

Submit Your Score →
Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Tanya Mitchell during Open Workout 24.2 at CrossFit Centaur Valor in Alstonville NSW, Australia.

For time:
50 GHD sit-ups
40 overhead squats
30 burpees
20 handstand push-ups
10 ring muscle-ups

♀ 65 lb
♂ 95 lb

Post time to comments.

Scaling:
Today’s chipper is a sprint, but expect significant localized muscle fatigue. Workouts with conflicting movement patterns are a great way to build strength and stamina — you also quickly find out how many repetitions you can do before hitting failure. If you have done the Hero workout JT, you’ll understand the feeling.

The load of the barbell should be relatively light and allow you to perform the overhead squats in 3 sets or less. Reduce the volume first when scaling the GHD sit-ups, handstand push-ups, or ring muscle-ups. If you modify the muscle-ups, perform a challenging variation of a low-ring muscle-up transition.

Intermediate option:
For time:
50 GHD sit-ups (to parallel)
40 overhead squats
30 burpees
10 handstand push-ups
5 ring muscle-ups

♀ 55 lb
♂ 75 lb

Beginner option:
For time:
50 sit-ups
40 overhead squats
30 burpees
20 dumbbell shoulder presses
10 low-ring muscle-up transitions

♀ 35-lb barbell and 10-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells

Resources:
The GHD Sit-Up
The Overhead Squat
The Burpee
The Handstand Push-Up
The Ring Muscle-Up
The AbMat Sit-Up
The Dumbbell Press

Looking for the CrossFit Open Workout?

See the Open Workout →

Submit Your Score →
Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Ruby Wolff during Open Workout 24.2 at CrossFit Active in Waverton, Australia.

Open Workout 24.2

As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders

Post rounds and reps completed to comments and submit your results as part of the 2024 CrossFit Open.

♀ 125 lb
♂ 185 lb

Visit the CrossFit Games website for full details, including scaled, foundations (beginner), and age-group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.

Resources:
Open Workout 24.2 Tips
Rowing Technique Tips
The Deadlift
The Double-Under
From Single-Unders to Double-Unders

Looking for the CrossFit Open Workout?

See Open Workout 24.2 →

Submit Your Score →
Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.

Featured photo:
Taken by Charlotte Foerschler during Open Workout 24.2 at the "Shred Shed" in Boise, Idaho

Complete as many rounds and reps as possible in 7 minutes of:
7 box jumps
7 chest-to-bar pull-ups

♀ 24-inch box
♂ 30-inch box

Post rounds and reps to comments.

Compare to 211123.

Scaling:
Today’s workout is a burner. Can you perform 1 round per minute? Maybe more? Push the intensity by choosing modifications that allow you to complete the sets unbroken for at least 3 rounds. Get after it.

Intermediate option:
Complete as many rounds and reps as possible in 7 minutes of:
7 box jumps
5 chest-to-bar pull-ups

♀ 20-inch box
♂ 24-inch box

Beginner option:
Complete as many rounds and reps as possible in 7 minutes of:
7 box jumps
7 ring rows

♀ 12-inch box
♂ 12-inch box

Resources:
The Box Jump
The Chest-to-Bar Pull-Up
The Ring Row

Looking for the CrossFit Open Workout?

Sign up for the Open →

See the Open Workout →

Submit Your Score →
Reminder: 24.1 scores are due before 5 p.m. PT, Monday, March 4.

Featured photo:
Taken by Ruby Wolff during Open Workout 24.1 at CrossFit Narellan in Smeaton Grange, Australia.

For load:
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 220628.

Scaling:
Today’s workout is a classic heavy day. Even though most athletes can perform this workout as prescribed, the challenge lies in the technical complexities of the movements. Adding load should be based on your ability to stay mechanically sound. Each athlete, regardless of experience, should focus on technique before adding load.

Intermediate option:
Same as Rx’d

Beginner option:
Same as Rx’d

Resources:
The Shoulder Press
The Push Press
The Push Jerk

The CrossFit Open Kicks Off in 2 Days
Sign up now →

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Ruby Wolff at a Level 2 Seminar at CrossFit Marrickville in Marrickville, Australia.

For time:
30 deadlifts
60 toes-to-bars
30 front squats

♀ 125 lb
♂ 185 lb

Post time to comments.

Scaling:
Today’s chipper-style workout should be treated like a sprint. Complete each movement in as few sets as possible. The load of the barbell is moderate, however, the deadlift will feel much lighter than the front squats. Athletes using the prescribed weight should be able to perform at least 10 reps at a time. Go unbroken on the deadlifts if you can — this will really spice things up. Grind through as many front squats as possible because the more you drop it, the more you’ll have to pick it up again. Stick to a number of toes-to-bars that allows you to rest minimally between sets. Consider consistent sets of 5-10 reps with 10-15 seconds of rest between each set.

Intermediate option:
For time:
30 deadlifts
60 knees-to-armpits
30 front squats

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
20 deadlifts
40 hanging knee raises
20 front squats

♀ 55 lb
♂ 75 lb

Resources:
The Deadlift
The Toes-to-Bar
The Front Squat

The CrossFit Open Kicks Off in 3 Days
Sign up now →

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Johany Jutras in Miami, Florida.

21-15-9 reps for time of:
Calorie row
Burpee pull-ups
*Pull-up bar 6 inches from fingertips with arms overhead.

Post time to comments.

Scaling:
Today’s workout is a burner and there is no reason to stop moving. Experienced athletes should sell their sousl on the rower and hold their heads above water on the burpee pull-ups. Beginner athletes should pace the row and move consistently on the burpee pull-ups. To make the burpee pull-ups easier, use a bar closer to your fingertips when arms are overhead, allowing you to perform more of a jumping pull-up.

Intermediate option:
21-15-9 reps for time of:
Calorie row
Burpee pull-ups
*Pull-up bar 1 inch from fingertips with arms overhead.

Beginner option:
15-12-9 reps for time of:
Calorie row
Burpee pull-ups
*Pull-up bar between forearm and elbow with arms overhead.

Resources:
Rowing
The Burpee Pull-Up With Greg Amundson

The CrossFit Open Kicks Off in 5 Days
Sign up now →

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at Camelback CrossFit in Scottsdale, Arizona.

DT

5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

♀ 105 lb
♂ 155 lb

Post time to comments.

Compare to 220922.

Scaling:
The rep scheme and moderate load of this Hero workout allows it to be completed quickly and with only short breaks. Intermediate athletes can reduce the load or try it as prescribed. Beginner-level athletes should reduce the load.

Intermediate option:
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

♀ 75 lb
♂ 115 lb

Beginner option:
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

♀ 35 lb
♂ 45 lb

Resources:
The Deadlift
The Hang Power Clean
The Push Jerk

Join us for FUN!
Sign up now for the 2024 Open →

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Ruby Wolff at Inner West CrossFit in Sydney, Australia.

For time:
5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run

♀ 145/125/95/75/65 lb
♂ 205/185/135/115/95 lb

Post time to comments.

Scaling:
Today’s workout is a twist on the classic benchmark workout, Nancy. The weight starts heavy, but as the reps increase, the weight decreases. We’ll start with the barbell on the ground, which means you must be able to safely snatch it — reduce the load if this is not possible as written. The first barbell should be challenging, but you should be able to hold it overhead for an unbroken set. Some athletes may be able to go unbroken in the remaining sets — if you have to break, it should only be once. Keep the runs to 2:15 or less.

Intermediate option:
For time:
5 overhead squats
400-meter run
10 overhead squats
400-meter run
15 overhead squats
400-meter run
20 overhead squats
400-meter run
25 overhead squats
400-meter run

♀ 105/95/75/65/55 lb
♂ 155/135/115/95/75 lb

Beginner option:
For time:
2 overhead squats
200-meter run
4 overhead squats
200-meter run
6 overhead squats
200-meter run
8 overhead squats
200-meter run
10 overhead squats
200-meter run

♀ 35 lb
♂ 45 lb

Resources:
The Overhead Squat

Join us for FUN!
Sign up now for the 2024 Open →

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

Cindy

Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

Post rounds completed to comments.

Compare to 220927.

Scaling:
Deconditioned athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.

Intermediate option:
Same as Rx’d

Beginner option:
Complete as many rounds as possible in 12 minutes of:
3 ring rows
6 assisted push-ups
9 squats

Resources:
The Pull-Up
The Push-Up
The Air Squat
The Ring Row

Join us for FUN!
Sign up now for the 2024 Open →

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Johany Jutras in Miami, Florida.

3 sets for total time:
Row 2,000 meters
Rest 4:00 between efforts.

Post fastest and slowest times to comments.

Scaling:
If the single worst thing to do on the rower is a 2K effort, doing it three times must be something out of a horror film. Don’t worry, everything is going to be OK. The goal is not to hit a personal record on your 2K; the challenge in this workout is consistency. Experienced athletes should push to be within 5-10% of their PR for all 3 sets. Beginner athletes should start off conservatively and increase the pace as they are able.

Intermediate option:
3 sets for total time:
Row 1,600 meters
Rest 4:00 between efforts.

Beginner option:
3 sets for total time:
Row 1,000 meters
Rest 4:00 between efforts.

Resources:
Rowing
Rowing: Body Position

Join us for FUN!
Sign up now for the 2024 Open →

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at Camelback CrossFit in Scottsdale, Arizona.

For time:
40 kettlebell swings
40 knees-to-elbows
800-meter run
30 kettlebell swings
30 knees-to-elbows
800-meter run
20 kettlebell swings
20 knees-to-elbows
800-meter run
10 kettlebell swings
10 knees-to-elbows

♀ 35 lb
♂ 53 lb

Post time to comments.

Scaling:
Today we have a longer chipper-style workout. Expect the kettlebell swings and knees-to-elbows to play off of each other in an interesting way. Use a kettlebell that allows you to perform each section in 2 sets or less. You should always be able to complete at least 5 knees-to-elbows throughout the workout. Aim to complete each run in 5 minutes or less. Work hard and have fun today.

Intermediate option:
For time:
40 kettlebell swings
40 knees-to-armpits
800-meter run
30 kettlebell swings
30 knees-to-armpits
800-meter run
20 kettlebell swings
20 knees-to-armpits
800-meter run
10 kettlebell swings
10 knees-to-armpits

♀ 26 lb
♂ 35 lb

Beginner option:
For time:
30 kettlebell swings
30 hanging knee raises
600-meter run
20 kettlebell swings
20 hanging knee raises
600-meter run
10 kettlebell swings
10 hanging knee raises

♀ 18 lb
♂ 26 lb

Resources:
The Kettlebell Swing
The Strict Knees-to-Elbows
Knees-to-Elbows Tip

Find a gym near you:
View the CrossFit map

Join us for FUN!
Sign up now for the 2024 Open →

Featured photo:
Taken by FLSportsGuy Photography at CrossFit Central in Austin, Texas.

For time:
15-12-9 reps of:
Back squats
30-24-18 reps of:
Ring dips

♀ 155 lb
♂ 225 lb

Post time to comments.

Scaling:
Today’s couplet incorporates a heavy barbell and a gymnastics movement. If you have a rack, use it. If not, use a load that allows you to take the barbell from the ground and safely transition it to the back rack or change the movement to a front squat. The load of the barbell should be moderately heavy, however, once the barbell is on your back, you should be able to grind through each set unbroken. As long as you can maintain consistent sets of 5 ring dips, perform the prescribed number of reps.

Intermediate option:
For time:
15-12-9 reps of:
Back squats
15-12-9 reps of:
Ring dips

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
15-12-9 reps of:
Back squats
15-12-9
Jumping ring dips

♀ 55 lb
♂ 75 lb

Resources:
The Back Squat
The Ring Dip

Find a gym near you:
View the CrossFit map

Join us for FUN!
Sign up now for the 2024 Open →

Featured photo:
Taken by FLSportsGuy Photography at the WheelWOD Games in Raleigh, North Carolina.

For load:
1-1-1-1-1
Clean and jerk

Post heaviest load to comments.

Compare to 230427.

Scaling:
Look back to your last 1-rep-max clean and jerk. Experienced athletes should pick loads that allow them to attempt a new PR in the later sets. Newer athletes should increase the repetitions of the clean and jerk and focus on practicing consistent mechanics for each rep at submaximal loads.

Intermediate option:
Same as Rx’d

Beginner option:
For load:
5-5-5-5-5
Clean and jerk

Resources:
The Clean and Jerk

Find a gym near you:
View the CrossFit map

Join us for FUN!
Sign up now for the 2024 Open →

Featured photo:
Taken by Johany Jutras at CrossFit Soul in Miami, Florida.

For time:
Ruck 3 miles
or
Run 4 miles

♀ 30 lb
♂ 45 lb

Post time to comments.

Compare to 230821.

Scaling:
If you’re new to rucking or a newer athlete, move at a march pace and reduce the distance to complete the run or ruck in no more than 35 minutes. If you’re more experienced, feel free to pick up the pace. For the 4-mile run option, consider your recent 5K run effort and attempt to hold a slightly more manageable pace. For clarity, the run option is meant to be completed without load.

Intermediate option:
Same as Rx’d

Beginner option:
For time:
Ruck 1.5 miles
or
Run 2 miles

♀ 10 lb
♂ 15 lb

Resources:
CAP: Running Pulling in Place Drill
CAP: Running Falling Forward Drill

2024 CrossFit Open GORUCK Offer
2024 Open participants receive 20% off all products in the GORUCK Training Collection. This discount applies to their best-selling training items like the Ballistic Trainers and Rough Runners. Don't miss your chance to up your training with the world's toughest gear from GORUCK.

Learn more →

Grab your CrossFit shoes at GORUCK and gear up at RogueFitness.com.

2024 GORUCK Open offer valid on an order of US$99 (or equivalent in local currency) or more. Offer expires March 18, 2024, at 5 p.m. PST. Coupon code is valid for one use only and cannot be combined with any other offers or discounts, and is not valid on sale items. Void where prohibited. For all questions related to the GORUCK 20% off promotion, including questions related to discount codes, please contact team@goruck.com.

Featured photo:
Taken by Nick Schrein for GORUCK in Atlantic Beach, Florida.