Rest Day

Percentage-Based Training in CrossFit: The Numbers Are Just the Starting Point

That percentage on your workout board — 75%, 80%, whatever it says — was never meant to be gospel. It's just a starting point to get weight on the bar; the real programming happens when your coach watches you move and adjusts based on how you're actually performing that day, not what a spreadsheet calculated six weeks ago.

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For time:
5 rope climbs to 15 feet
10 power cleans
20 bar-facing burpees
40-calorie Echo bike
20 bar-facing burpees
10 power cleans
5 rope climbs to 15 feet

♀ 105 lb
♂ 155 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a pyramid-style chipper. The loading of the barbell should be moderate and allow some athletes to perform at least a few touch-and-go reps, while others perform singles. Both options are fine. Expect the burpees and bike in the middle of the workout to be aerobically demanding. Manage your pace so you are able to keep moving and finish the second set of power cleans and rope climbs just as fast as your first set.

Scaling:
Reduce the load of the barbell. Reduce the reps of each movement.

To reduce the complexity of the power cleans, perform hang power cleans. For the rope climbs, reduce the height of the climb. For the bar-facing burpees, perform burpees in place.

In case of injury or limitation, for the rope climbs, perform pull-to-stands or strict pull-ups. For the power cleans, perform dumbbell power cleans or Russian kettlebell swings. For the bar-facing burpees, perform up-downs in place. For the calories on the bike, perform the calories on any machine available.

Intermediate option:
For time:
3 rope climbs to 12 feet
10 power cleans
20 bar-facing burpees
40-calorie Echo bike
20 bar-facing burpees
10 power cleans
3 rope climbs to 12 feet

♀ 85 lb
♂ 125 lb

Beginner option:
For time:
3 pull-to-stands
10 power cleans
15 bar-facing burpees
20-calorie Echo bike
15 bar-facing burpees
10 power cleans
3 pull-to-stands

♀ 35 lb
♂ 45 lb

Coaching cues:
On the bar-facing burpees, consider stepping the feet as you come up out of the burpee. This will make the jump distance over the bar more consistent, and you can manage your heart rate going into the next movements.

Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Power Clean
The Rogue Echo Bike
The Bar-Facing Burpee | Jump Over
The Modified Rope Climb | Pull-to-Stand

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For time:
100 wall-ball shots
25 burpees
75 kettlebell swings
25 burpees
50 knees-to-elbows
25 burpees

♀ 14-lb medicine ball to a 9-foot target and a 35-lb kettlebell
♂ 20-lb medicine ball to a 10-foot target and a 53-lb kettlebell

Stimulus and Strategy:
Today’s workout is a chipper with a repeating burpee element. The loading for both the wall-ball shots and the kettlebell swings should allow you to perform consistent sets of 15-20 reps or more. For the knees-to-elbows, choose a variation that allows you to perform 5-7 reps or more at a time. Have fun with this one, and as with any chipper, just keep “chipping” away.

Scaling:
Reduce the loading of the medicine ball and the kettlebell. Reduce the reps of all the movements.

To reduce the complexity of the wall-ball shots, reduce the height of the target. For the kettlebell swings, reduce the range of motion and perform Russian kettlebell swings. For the knees-to-elbows, reduce the range of motion.

In case of injury or limitation, for the wall-ball shots, perform medicine-ball front squats for an overhead limitation or medicine-ball push presses for a squatting limitation. For the burpees, perform up-downs. For the kettlebell swings, consider single-arm Russian kettlebell swings or kettlebell deadlifts. For the knees-to-elbows, perform hanging knee raises or lying toes-to-bars.

Intermediate option:
For time:
80 wall-ball shots
20 burpees
60 kettlebell swings
20 burpees
40 knees-to-chests
20 burpees

♀ 10-lb medicine ball to a 9-foot target and a 26-lb kettlebell
♂ 14-lb medicine ball to a 10-foot target and a 35-lb kettlebell

Beginner option:
2 rounds for time of:
25 wall-ball shots
5 burpees
20 kettlebell swings
5 burpees
15 hanging knee raises
5 burpees

♀ 6-lb medicine ball to a 9-foot target and an 18-lb kettlebell
♂ 10-lb medicine ball to a 10-foot target and a 26-lb kettlebell

Coaching cues:
The finish position of the kettlebell swing is like a standing plank hold, minus the position of your arms. Your midsection should be rigid and unchanging while your shoulders, hips, knees, and ankles are all in a straight line. A plank on the floor is no different.

Resources:
The Wall-Ball Shot
The Burpee
The Kettlebell Swing
The Knees-to-Elbows
Kipping Hanging Knee Raise

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Hortman

Complete as many rounds as possible in 45 minutes of:
800-meter run
80 air squats
8 muscle-ups

Compare to 150808.

Post rounds and reps to the comments.

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on Aug. 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother Brenda Jones; sister Jill Hortman; and brother Andy Pierce.

Stimulus and Strategy:
Today’s workout is a longer-duration effort and is meant to be a grind. With a 45-minute clock, it may be difficult to see the light at the end of the tunnel. Take this Hero workout one round at a time, and don’t pay attention to the clock. Focus on your reps, your technique, and the reason why you are doing this workout today. Whether you are capable of performing 8 muscle-ups unbroken or you need to perform singles, hit this as prescribed, if possible. If you don’t yet have a muscle-up, see the options below.

Scaling:
Reduce the distance of the run. Reduce the repetitions of the squats and muscle-ups. Reduce the overall duration of the effort.

To reduce the complexity of the ring muscle-ups, consider jumping ring muscle-ups or a challenging variation of a low-ring transition.

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 air squats, consider squatting to a target that provides a pain-free range of motion. Alternatively, consider reverse lunges or low box step-ups. For the ring muscle-ups, consider low-ring transitions or ring rows.

Intermediate option:
Complete as many rounds as possible in 45 minutes of:
800-meter run
80 air squats
5 jumping muscle-ups

Beginner option:
Complete as many rounds as possible in 20 minutes of:
400-meter run
20 air squats
8 low-ring muscle-up transitions

Coaching cues:
If you are performing low-ring transitions in this workout, remember that this is a leg-driven movement. Focus on using the legs to help drive your body up to the rings. To increase the difficulty, raise the height of the rings or decrease the involvement of the legs.

Resources:
CrossFit Hero and Tribute Workouts
Running Drills | High Knees and Butt Kickers
The Air Squat
The Kipping Muscle-Up
Kipping Floor Muscle-Up
Toe-Assisted Muscle-Up
Low-Ring Muscle-Up Scaling

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Barbara

5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between rounds.

Post times to comments.

Compare to 241126.

Stimulus and Strategy:
Today’s workout is a classic benchmark. Be sure to look back at your last attempt to help you navigate today’s effort. The goal is to maintain a relatively consistent time in each round. If unable to finish each movement in 4 sets or less, decrease the reps by 5-10 per movement. You should also be able to complete a single round in roughly 5 minutes or less if you are going to attempt this workout as prescribed.

Scaling:
Reduce the reps of each exercise. Reduce the total rounds to 3 or 4, instead of 5.

To reduce the complexity of the pull-ups, perform jumping pull-ups. For the push-ups, perform the reps from your knees. For the sit-ups, perform feet-anchored sit-ups. For the air squats, perform these to a target that allows for pain-free range of motion.

In case of injury or limitation, for the pull-ups, perform ring rows or dumbbell bent-over rows. For the push-ups, perform these with your hands on a 30-inch box. For the sit-ups, perform a hollow hold for 30-60 seconds. For the air squats, consider low box step-ups. For the air squats, perform these to a target that allows for pain-free range of motion.

Intermediate option:
5 rounds, each for time, of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats

Rest precisely 3 minutes between rounds.

Beginner option:
3 rounds, each for time, of:
10 ring rows
15 push-ups from the knees
20 sit-ups
25 squats

Rest precisely 3 minutes between rounds.

Coaching cues:
Avoid the “snaky” push-up. Your entire body should move up and down as a single unit. To do so, squeeze your thighs, glutes, and abs as you move through each push-up.

Resources:
The Kipping Pull-Up
The Push-Up
The AbMat Sit-Up
The Air Squat
The Ring Row
Push-Up on Knees

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Service Cup Workout 4

Complete as many rounds and reps as possible in 10 minutes of:
5 hang clean and jerks
10 back squats
15 toes-to-bars

♀ 80-lb barbell
♂ 115-lb barbell

Then,

On a 5-minute clock:
Find a 1-rep-max clean

Post reps and your heaviest clean to the comments, and submit your scores as part of the 2025 CrossFit Service Cup.

Head over to the Service Cup website for additional variations of today’s workout, as well as official updates and rules.

Resources:
The Hang Clean and Push Jerk
The Back Squat
The Kipping Toes-to-Bar
The Clean
The Power Clean

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Rest Day

Featured Article

Efficient Training: The 80/20 Rule of Fitness and How CrossFit Maximizes Results with Minimal Time

The Pareto Principle, or the 80/20 rule, suggests that 80% of results come from 20% of efforts. CrossFit embodies this principle by focusing on high-intensity, functional movements, constant variance, and mixed-modality workouts to deliver maximum fitness gains efficiently. Unlike traditional training that prioritizes volume, CrossFit optimizes intensity to drive adaptation, ensuring long-term progress without excessive time investment. With proper nutrition as its foundation, CrossFit’s methodology enables athletes to achieve elite fitness levels in less time, leaving them more opportunities to enjoy life outside the gym.

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Open Workout 25.3

For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts (weight 1)
5 wall walks
25 cleans (weight 2)
5 wall walks
25 snatches (weight 3)
5 wall walks
50-calorie row

♀ 155 lb, then 85 lb, then 65 lb
♂ 225 lb, then 135 lb, then 95 lb

Time cap: 20 minutes

Post time or reps completed to comments, and submit your score as part of the 2025 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:
Open Workout 25.3 Standards
The Wall Walk
Rowing
The Deadlift
The Power Clean
The Power Snatch

Find a gym near you:
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30-20-10 reps for time of:
Calories on the Echo bike

Perform a 100-meter front-of-body object carry after each set on the bike.

♀ 80 lb
♂ 100 lb

Post time to the comments.

Stimulus and Strategy:
Today’s workout is a shorter effort. Aim to sprint the calories on the bike and keep a steady pace on the object carry. For the object carry, use anything you have available. This can be a sandbag, D-ball, one or two kettlebells or dumbbells, or a barbell. Work hard and have fun.

Scaling:
Reduce the loading of the object and reduce the calories on the bike.

To reduce the complexity of the front-of-body object carry, consider the type of object you hold. Some objects may be held more easily than others.

In case of an injury or limitation, consider substituting the bike with a rower, ski erg, or air runner. For the object carry, consider performing a farmers carry or holding the object on either shoulder as opposed to the front-of-body position.

Intermediate option:
30-20-10 reps for time of:
Calories on the Echo bike

Perform a 100-meter front-of-body object carry after each set on the bike.

♀ 50 lb
♂ 70 lb

Beginner option:
15-12-9 reps for time of:
Calories on the Echo bike

Perform a 100-meter front-of-body object carry after each set on the bike.

♀ 15 lb
♂ 25 lb

Coaching cues:
When carrying something in front of your body, focus on keeping your mid-section tight and avoid leaning back. The more rigid you can keep your torso, the better.

Resources:
Rogue Echo Bike.
Odd Object Move WOD Demo From 230321

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Open Workout 25.2

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

Compare times to 220311.

Post time or reps completed to comments, and submit your score as part of the 2025 CrossFit Open.

Resources:
The Kipping Pull-Up
The Double-Under
The Thruster
The Kipping Chest-to-Bar Pull-Up
The Kipping Bar Muscle-Up
Workout Tips With Adrian Bozman From the 2022 CrossFit Open

Visit the CrossFit Games website for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout.

5 rounds for time of:
Row 350/500 meters in as few pulls as possible

After each row, perform 2 double-unders for each pull taken. For example, if it takes 40 pulls to complete the row, complete 80 double-unders before starting the next round.

Post time and number of pulls each round to comments.

Compare to 210928.

Stimulus and Strategy:
Today’s workout will require thought and strategy. To maximize the distance in each pull, the effort encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round. If needed, reduce the total distance to something you can complete in 60 total pulls or less in each set.

Scaling:
Reduce the distance on the rower.

To adjust the complexity of the double-under, consider performing single-unders or jumping jacks. If you have double-unders, but they are inconsistent, consider performing attempts and counting both singles and doubles toward your reps.

In case of an injury or limitation, consider performing jumping jacks, penguin taps, or alternating toe taps on a low box in place of the double-unders.

Intermediate option:
5 rounds for time of:
Row 350/500 meters in as few pulls as possible.

After each row, perform 1 double-under for each pull taken. For example, if it takes 40 pulls to complete the row, complete 40 double-unders before starting the next round.

Beginner option:
3 rounds for time of:
Row 350/500 meters in as few pulls as possible.

After each row, perform 1 single-under for each pull taken. For example, if it takes 40 pulls to complete the row, complete 40 single-unders before starting the next round.

Coaching cues:
To reduce your stroke rate, focus on your return. Release your hands away from your body, lean forward slightly, and count to three as you pull yourself back into the catch position.

Resources:
Rowing Technique Tips
The Double-Under

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Rest Day

Featured Article

From Step-Ups to Deadlifts: How Midline Stability Can Transform Your CrossFit Training

CrossFit prioritizes effective and functional core training as part of its commitment to forging elite fitness. Unlike programs that focus on flashy, high-repetition ab exercises, CrossFit emphasizes midline stabilization — the ability to maintain a neutral spine and resist unwanted trunk movements —through compound, isometric, and functional movements. Core strength is developed primarily through foundational movements, Olympic lifts, and single-limb exercises that challenge the spine's ability to stabilize under load. Additional complementary exercises isolate and strengthen specific core muscles, ensuring a comprehensive approach to injury prevention and performance enhancement. By prioritizing core stability over superficial "core work," CrossFit prepares athletes for the demands of sport, combat, and life.

View the CrossFit map

Jack

Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

♀ 75-lb barbell, 35-lb kettlebell, and 20-inch box
♂115-lb barbell, 53-lb kettlebell, and 24-inch box

Compare to 221029.

Post rounds and reps to comments.

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley; parents Jack and Cheryl; and siblings Abe, Mandi, Amber, and Abi.

Scaling:
For today’s Hero workout, reduce the weight on the push presses and kettlebell swings, and the height of the box so you can perform each exercise unbroken with minimal rest during transitions. Don’t let the load keep you from moving — the goal is constant movement for the duration of the workout.

Intermediate option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

♀ 65-lb barbell, 35-lb kettlebell, 20-inch box
♂ 95-lb presses, 53-lb kettlebell, 24-inch box

Beginner option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups

♀ 35-lb barbell, 18-lb kettlebell, 12-inch box ♂ 45-lb barbell, 26-lb kettlebell, 20-inch box

Coaching cues:
To speed up the kettlebell swings, focus on pulling the bell back into the starting position between your legs.

Resources:
The Push Press
The Kettlebell Swing
The Box Jump
The Box Step-Up
Class Demo: Jack From 221029
CrossFit Hero and Tribute Workouts

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Barbara

5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between rounds.

Post times to comments.

Compare to 220111.

Scaling:
Today’s workout is a classic benchmark effort. The goal is to maintain a relatively consistent time in each round. If unable to finish each movement in 3 sets or less, decrease the reps by 5-10 per movement. You should also be able to complete a single round in 5 minutes or less if you are going to attempt this workout as prescribed.

Intermediate option:
5 rounds, each for time, of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats

Rest precisely 3 minutes between rounds.

Beginner option:
3 rounds, each for time, of:
10 ring rows
15 push-ups from the knees
20 sit-ups
25 squats

Rest precisely 3 minutes between rounds.

Coaching cues:
Avoid the “snakey” push-up. Your entire body should move up and down as a single unit. To do so, squeeze your thighs, glutes, and abs as you move through each push-up.

Resources:
The Kipping Pull-Up
The Push-Up
The AbMat Sit-Up
The Air Squat
The Ring Row
The Push-Up From the Knees

Find a gym near you:
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Annie With a Twist

In 15 minutes:
For time:
50-40-30-20-10
Double-unders
25-20-15-10-5
Toes-to-bars
*Complete 3 snatches after each round

Then, in the remaining time, work up to a heavy snatch.

♀ 95 lb
♂ 135 lb

Post time and load in comments.

Scaling:
Try to relax on the double-unders. If needed, build in planned breaks on the sets of 50 and 40 double-unders to prevent shoulder fatigue and moderate your heart rate. If you get caught tripping up, take a second to relax and reset. For the toes-to-bars, pick a number you can repeat under fatigue with a quick break. The snatches should be a weight you can touch and go all 3 reps, but we recommend singles. This should be a weight you can power snatch. Focus on smooth, efficient reps, then get right back to your jump rope.

Once you finish the workout, don't rush to add weight to the barbell. Take a few deep breaths to recover and bring your heart rate down as you start building. Focus on perfect form for each rep and a big leg drive since you will be fatigued from the prior work. The goal is to finish the first part in 10 minutes to give you at least 5 minutes to hit a few lifts building in weight.

Intermediate option:
In 15 minutes:
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
*Complete 3 snatches after each round

Then, in the remaining time, work up to a heavy snatch.

♀ 65 lb
♂ 95 lb

Beginner option:
In 15 minutes:
For time:
80-60-40-20
Single-unders
20-15-10-5
Sit-ups
*Complete 3 snatches after each round

Then, in the remaining time, work up to a heavy snatch.

♀ 35 lb
♂ 45 lb

Coaching cues: In the double-under, flick the wrist down toward the ground on each jump. If you bring the wrist up while you jump up, you make the rope shorter and there is a greater chance of missing the rep. You jump up while the wrist and arms go down.

Resources:
The Double-Under
The AbMat Sit-Up
The Power Snatch
The Power of Progression, Part 4: Using Progression

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Meet Guest Programmers - Kristi and Patrick O’Connell: Sept 16-29, 2024.

20 rounds for time of:
2 power cleans
3 box jumps
4 chest-to-bar pull-ups

♀ 125 lb and 20-inch box
♂ 185 lb and 24-inch box

Post time to comments.

Scaling:
Today’s workout is a short rep scheme, but a high volume of rounds. Even though the sets are small, it is still a fairly high volume of each movement: 40 power cleans, 60 box jumps, and 80 chest-to-bar pull-ups.

Focus on smooth (not fast) movement and quick transitions. Check the clock after your first round — the goal is to set one pace you can keep consistent over all 20 rounds. This is a great mental and physical test! We suggest all singles on the cleans, and to step down off the box to help manage your heart rate. Aim to keep rounds under 1:10 or less. The elite will be able to keep rounds under 50 seconds.

Intermediate option:
20 rounds for time of:
2 power cleans
3 box jumps
4 pull-ups

♀ 95 lb and 20-inch box
♂ 135 lb and 24-inch box

Beginner option:
12 rounds for time of:
2 power cleans
3 box step-ups
4 ring rows

♀ 65 lb and 12-inch box
♂ 95 lb and 20-inch box

Coaching cues:
Widen your grip slightly on the chest-to-bar pull-ups and try to extend your upper body toward the bar. This will reduce the range of motion a little and make it easier for you to get your chest to the bar.

Resources:
The Power Clean
The Box Jump
The Kipping Chest-to-Bar Pull-Up
The Box Step-Up
The Ring Row

Find a gym near you:
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Rest Day

Featured Article:
Three Important Ab Exercises

The value of the glute-ham developer (GHD) sit-up, hollow rock, and L-sit as effective exercises for abdominal and hip flexor development cannot be understated. Some believe these movements, particularly the GHD sit-up, are harmful or ineffective for targeting the abs. This article emphasizes the importance of correct form and muscle engagement to reap the full benefits, such as improved midline stabilization, shoulder strength, and hip flexor function. In many conventional fitness programs, crunches are the staple. In CrossFit, we recommend a balanced approach that includes hip extension exercises like squats and deadlifts to complement abdominal training.

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For time:
200-meter row
30-second plank hold
400-meter row
1-minute plank hold
600-meter row
1.5-minute plank hold
800-meter row
2-minute plank hold
1,000-meter row
2.5-minute plank hold

Post time to comments.

Scaling:
Today’s workout is an increasing ladder of rowing and plank holds. Expect the plank holds to be much more challenging after rowing. Your goal should be to push the pace on each row and go unbroken on the plank holds. Perform the plank holds from your toes and forearms or with straight arms. Scale to your knees if you cannot hold from your toes for at least 30 seconds.

Intermediate option:
For time:
200-meter row
20-second plank hold
400-meter row
40-second plank hold
600-meter row
60-second plank hold
800-meter row
80-second plank hold
1,000-meter row
100-second plank hold

Beginner option:
For time:
100-meter row
20-second plank hold from the knees
200-meter row
30-second plank hold from the knees
300-meter row
40-second plank hold from the knees
400-meter row
50-second plank hold from the knees
500-meter row
60-second plank hold from the knees

Resources:
Rowing Technique Tips
Plank Hold
Plank Variations

Find a gym near you:
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Back squat 1-1-1-1-1-1-1 reps

Goal is 85% and above on every set

Rest 3 to 4 minutes between sets.

Post loads to comments.

Scaling:
The goal here is to start heavy and stay heavy. For those who know their recent max, holding 85% and above will be a great challenge. For all athletes, and particularly those who are newer to strength days, work at a weight that is challenging, but still enables you to maintain sound mechanics.

Intermediate option:
Same as Rx’d.

Beginner option:
Back squat 3-3-3-3-3-3 reps

To make a lift more challenging, add an active pause at the bottom of the squat instead of increasing the weight. Strength will come from the quality and the time under tension, rather than from a heavier load on a single squat, especially if you load suboptimal positions.

Resources:
The Back Squat

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With a partner, on a running clock, for time:

At 0:00
10 rounds each:
7/10-calorie Assault bike

Rest

At 12:00
5 rounds each:
30 wall-ball shots

♀ 14 lb
♂ 20 lb

Post time to comments.

Scaling:
The goal is to finish the bike calories in under 30 seconds in each round, including transition time. You should be aiming to complete the first part in 10 minutes or less. Adjust the calories as needed to have a solid 15- to 20-second sprint each round.

The second portion is intended to be unbroken and done in 1 minute per round per person. Adjust the number of reps to challenge each partner to go hard.

Intermediate option:
With a partner, on a running clock, for time:

At 0:00
10 rounds each:
5/8-calorie Assault bike

Rest

At 12:00
5 rounds each:
20 wall-ball shots

♀ 14 lb
♂ 20 lb

Beginner option:
With a partner, on a running clock, for time:

At 0:00
10 rounds each:
20-second effort on Assault bike

Rest

At 12:00
5 rounds each:
10 wall-ball shots

♀ 6 lb
♂ 10 lb

Resources:
Air Bike Setup
Rogue Echo Bike
The Wall-Ball Shot

Find a gym near you:
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5 rounds for total reps:

On a 2-minute clock:
20/25-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.

♀ 205 lb
♂ 275 lb

Post reps to comments.

Scaling:
Lifting moderate to heavy loads under duress is a skill, and today’s workout aims to practice just that. This effort is meant to be five sprints with plenty of rest between rounds. Push to finish the calories as quickly as possible, and then work to accumulate as many reps as possible on the deadlift. Expect the barbell to feel heavier than you want it to after finishing on the bike. This is by design. Athletes should choose a weight that allows them to perform at least 5 reps in each round. All athletes should not let their intensity overshadow the importance of lifting with proper technique. Find a load with which you can maintain proper form, even when you are pushing your intensity.

Intermediate option:
5 rounds for total reps:

On a 2-minute clock:
15/20-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.

♀ 135 lb
♂ 205 lb

Beginner option:
5 rounds for total reps:

On a 2-minute clock:
8/12-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.

♀ 65 lb
♂ 95 lb

Coaching cues:
Before lifting the bar off the ground, consider your deadlift setup: Your hands should be shoulder width, your feet should be between hip- and shoulder-width with your heels down, your shoulders should be slightly in front of the bar, and your chest should be up with a solid lumbar curve.

Resources:
The Rogue Echo Bike
The Deadlift

Find a gym near you:
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For load:
10-10-7-7-4-4-1-1
Back squat

Post load to comments.

Compare to 240105.

Scaling:
Build throughout the 8 sets, starting with something moderately heavy and finishing with a very heavy single. Remember that “heavy” is relative to each athlete. A heavy load requires all your focus and effort.

– A heavy set of 10 reps should be around 50-60%+.
– A heavy set of 7 reps should be around 60-70%.
– A heavy set of 4 reps should be around 70-80%.
– A heavy single for today should be 80%+.

Intermediate option:
Same as Rx'd.

Beginner option:
Back squat 10-7-4-1 reps

Coaching cues:
Fight through the sticking point — drive your heels down, push your knees apart, and let your chest lead you to the top.

Resources:
The Back Squat
Heavy Days
Heavy Day: Full Class Coaching Demonstration

Find a gym near you:
View the CrossFit map

"The Chief" in honor and recognition of all past and present CPOs

Max rounds in 3 minutes of:
3 power cleans
6 push-ups
9 air squats

♀ 95 lb
♂ 135 lb

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles to comments.

Compare to 230506.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the U.S. Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission, and devotion to country.

Scaling:
Today we have a benchmark workout that was introduced in September of 2008. The goal is to choose options that allow you to perform at least 3 rounds per cycle. The load of the barbell should be relatively light and allow for touch-and-go reps. Push the gas pedal down on this workout and try to hang on while maintaining full range of motion for each movement. Can anyone reach 30 rounds? Less-experienced athletes should reduce the load and the total number of cycles. Let’s get after it today!

Intermediate option:
Max rounds in 3 minutes of:
3 power cleans
6 push-ups
9 air squats

♀ 85 lb
♂ 125 lb

Rest 1 minute. Repeat for a total of 5 cycles.

Beginner option:
Max rounds in 3 minutes of:
3 power cleans
6 push-ups from the knees
9 air squats

♀ 35 lb
♂ 45 lb

Rest 1 minute. Repeat for a total of 3 cycles.

Resources:
The Power Clean
The Push-up
The Air Squat

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by RXdPhotography in London, England.

For time:
150 double-unders
125 sit-ups
100 box step-ups
75 deadlifts
50 burpees
25 strict handstand push-ups

♀ 20-inch box and 75-lb barbell
♂ 24-inch box and 115-lb barbell

Post time to comments.

Scaling:
Today’s effort is chipper-style and extends into the longer time domain. Advanced athletes can push to finish in sub-18 minutes. However, expect most to complete this challenge in the 20- to 25-minute range. Choose scaling options that allow you to keep moving through the higher volume of reps. The load of the barbell should be light and allow you to perform at least 15-20 reps unbroken.

Intermediate option:
For time:
100 double-unders
90 sit-ups
80 box step-ups
75 deadlifts
50 burpees
25 pike push-ups

♀ 20-inch box and 65-lb barbell
♂ 24-inch box and 95-lb barbell

Beginner option:
For time:
80 single-unders
40 sit-ups
40 box step-ups
40 deadlifts
30 burpees
20 dumbbell shoulder presses

♀ 12-inch box, 55-lb barbell, and 15-lb dumbbells
♂ 20-inch box, 75-lb barbell, and 20-lb dumbbells

Resources:
The Double-under
The AbMat Sit-up
The Box Step-up
The Deadlift
The Burpee
The Strict Handstand Push-up
The Dumbbell Press

One More Weekend of Semifinals Competition!
Read: "How To Watch the 2024 CrossFit Semifinals"

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Johany Jutras at the North America West Semifinal by West Coast Classic.

Guest Programmer – Rob Lawson
April 30-May 12, 2024

For load:
Deadlift 5-5-5-5-5 reps

Finisher:
On a 10-minute clock, build to a heavy Turkish get-up.

Post loads to comments.

Scaling:
Today we’re hitting 5 heavy sets of 5 deadlifts. Allocate a decent amount of time to build up to 80-85% of your 1-rep-max, and then start the heavy sets. If you are moving well, increase the weight each round and aim to hit a new PR around set 4 or 5. You may also stick to the same weight across the board or pyramid up and down in load. Remember, the stimulus is to lift heavy, safely, and have fun doing so!

The Turkish get-up is a great tool to build core strength and shoulder stability. The movement will be a great bit of accessory work to finish off a strength-focused day. Complete this movement with a dumbbell, kettlebell, or even a barbell (most challenging).

Intermediate option:
Same as Rx’d

Beginner option:
Same as Rx’d

Resources:
The Deadlift
What is a Deadlift?
The Dumbbell Turkish Get-up
Learn More About Guest Programming

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Anna Bartlet at CrossFit Shapesmiths in London, England.

Quarterfinals Workout 4

Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.

♀ 85/125/155/165 lb
♂ 135/185/225/245 lb

Post total reps to comments.

Scaling:
Welcome to the fourth and final workout of the 2024 CrossFit Games Quarterfinals! Today's workout is a clean-and-jerk ladder with ascending weights. This is a barbell stamina and conditioning test. The barbell load starts on the lighter side of moderate and builds its way up to relatively heavy. The first barbell should be a weight with which you can perform some touch-and-go reps, while the next three will require a bit more strategy. Consider performing fast singles with minimal rest between reps. If you are not signed up for the Quarterfinals, choose loads that challenge your ability but allow you to complete the reps at the first and second barbell. The third barbell should be tough to get through, and any reps with the fourth barbell should be considered a bonus.

Intermediate option:
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.

♀ 75/95/115/125 lb
♂ 115/135/155/185 lb

Beginner option:
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.

♀ 35/45/55/65 lb
♂ 45/55/65/75 lb

Resources:
The Clean and Jerk
The Power Clean and Push Jerk

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Peter Pan at CrossFit CSTL in Hong Kong, China.

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.

For load:
10-10-7-7-4-4-1-1
Back squat

Post load to comments.

Scaling:
Build throughout the 8 sets, starting with something moderately heavy and finishing with a very heavy single. Remember that “heavy” is relative to each athlete. A heavy load requires all your focus and effort.

– A heavy set of 10 reps should be around 50-60%+.
– A heavy set of 7 reps should be around 60-70%.
– A heavy set of 4 reps should be around 70-80%.
– A heavy single for today should be 80%+.

Intermediate option:
Same as Rx'd

Beginner option:
Same as Rx'd

Resources:
The Back Squat

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at an Oklahoma Affiliate Gathering.

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

For max reps:
Thrusters
Hang cleans

♀ 95-lb thrusters, 125-lb hang cleans
♂ 135-lb thrusters, 185-lb hang cleans

Warm up to the prescribed weight and hit a single, maximum-effort set for each movement. Rest as needed between each effort.

Post loads used and reps completed to comments.

Scaling:
Reduce load to perform at least 10 unbroken reps of each movement. Beginners should practice maintaining sound mechanics at moderate loads rather than performing a single-set of maximum reps.

Intermediate option:
For max reps:
Thrusters
Hang cleans

♀ 80-lb thrusters, 95-lb cleans
♂ 115-lb thrusters, 135-lb cleans

Beginner option:
For load:
5-5-5
Thrusters
5-5-5
Hang cleans

♀ 55-lb thrusters, 65-lb cleans
♂ 75-lb thrusters, 95-lb cleans

Movement resources:
The Thruster
The Hang Clean

Hang clean 3-3-3-3-3 reps

Then,
Complete as many reps as possible in 1 minute of:
Hang cleans at 80% of your heaviest set.

Post loads and reps completed to comments.

Scaling:
Experienced lifters should go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Every 5 minutes for 4 rounds complete:
30 GHD sit-ups
20 strict handstand push-ups
10 power snatches

♀ 105 lb ♂ 155 lb

Post results to comments.

Full Session:
If you want to perform the additional elements Ben programs for CrossFit Krypton, begin today’s session with snatch work. Perform:

Every minute for 10 minutes:
1 snatch

*Build up in weight as you are able for the day. Start your first minute at or around 60% of your best snatch and increase weight when you feel you are able.

Post loads and results to comments.

Scaling:
The goal is to finish each round in under 4 minutes. If you cannot complete the work under 4 minutes, complete 4 rounds for time, resting 1:30 between rounds. Do the HSPU strict if you are able, or do as many strict as possible each round before kipping. Modify to 20 push-ups if you cannot complete the HSPU. The power snatches should be moderately paced singles, with 10 reps completed under 90 seconds. Practice being efficient under fatigue.

Intermediate option:
Every 5 minutes for 4 rounds complete:
30 GHD sit-ups
5 strict handstand push-ups + 10 kipping handstand push-ups
10 power snatches

♀ 85 lb ♂ 125 lb

Beginner option:
Every 5 minutes for 4 rounds complete:**
30 sit-ups
15 assisted push-ups
10 power snatches

♀ 22 lb ♂ 35 lb