CrossFit's Workout Of The Day

5 rounds for time of:
2 rope climbs to 15 feet
15 GHD sit-ups
20 box jumps*

*Step down from the box.

♀ 20-inch box
♂ 24-inch box

Post time to comments.

Stimulus and Strategy:
This triplet is all bodyweight movement, but it will boost your heart rate and leave your legs feeling heavy. Shoot to complete the early rounds in 3 minutes or less to account for fatigue later on. Finish the rope climbs in under 1 minute. If you have a rope climb, but not 2 in less than 60 seconds, scale to 1 rep per round. Otherwise, scale to a pull-to-stand and work on keeping the hips off the ground. The GHD sit-up sets should be fast. If you haven't been on the GHD recently, scale to parallel. If you've never been on it, practice a few as you warm up, but perform either weighted or unweighted AbMat sit-ups in the workout. Use the box jumps to either recover or push the pace, depending on how you're feeling. Complete the reps in less than 90 seconds or scale the height of the jump, even if it's to just a few inches off the floor.

Intermediate option:
5 rounds for time of:
1 rope climb to 15 feet
10 GHD sit-ups to parallel
20 box jumps*

*Step down from the box.

♀ 20-inch box
♂ 24-inch box

Beginner option:
5 rounds for time of:
3 pull-to-stands
10 AbMat sit-ups 15 box step-ups *

*Step down from the box.

♀ 12-inch box
♂ 12-inch box

Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The GHD Sit-Up
The Box Jump
The GHD Sit-Up Progression
The AbMat Sit-Up
The Modified Rope Climb | Pull-to-Stand
The Box Step-Up

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
5 chest-to-bar pull-ups

♀ 65-lb barbell
♂ 95-lb barbell

Post rounds and reps to comments.

Stimulus and Strategy:
Today we have 8 minutes of fast transitions — 100+ total reps, and no rest for the shoulders or grip. Think 80+ overhead squats and 40+ chest-to-bar pull-ups. This is a lot of work in a short time. Make it a goal to hold a round every minute, shooting for 8 rounds. Overhead squat loading must allow for straight arms overhead and a full depth, flat foot position at the bottom of the squat. Due to the expectation of fast transitions, the chest-to-bar option needs to be relatively easy for the first half of the workout, but as fatigue sets in, it will quickly become more challenging. For advanced athletes, shoot for 40-second rounds.

Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
3 chest-to-bar pull-ups

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
5 ring rows

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Overhead Squat
The Chest-to-Bar Pull-Up
The Ring Row

Find a gym near you:
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Open Workout 26.3

For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters

♀ 65/75/85 lb
♂ 95/115/135 lb

Time cap: 16 minutes

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:
The Burpee Over the Bar
The Power Clean
The Squat Clean
The Thruster

Find a gym near you:
View the CrossFit map

For time:
21 hang power cleans, first weight
15/21-calorie row
15 hang power cleans, second weight
10/15-calorie row
9 hang power cleans, third weight
7/9-calorie row

Rest 5 minutes

21 box jumps
15/21-calorie row
15 box jumps
10/15-calorie row
9 box jumps
7/9-calorie row

♀ 95/105/120-lb barbell and a 20-inch box
♂ 135/155/175-lb barbell and a 24-inch box

Stimulus and Strategy:
Today’s effort is two descending rep-scheme efforts with a 5-minute rest between each. Go into each piece with a “sprint” mentality. In the first part, the loading of the cleans increases, and the reps decrease. Expect the pulling redundancy to be in full effect. Focus on getting full hip extension and driving your elbows around the bar. In both efforts, push the pace on the rower as you are able. Work hard and have fun today.

Intermediate option:
For time:
21 hang power cleans, first weight
15/21-calorie row
15 hang power cleans, second weight
10/15-calorie row
9 hang power cleans, third weight
7/9-calorie row

Rest 5 minutes

21 box jumps
15/21-calorie row
15 box jumps
10/15-calorie row
9 box jumps
7/9-calorie row

♀ 75/85/95-lb barbell and a 20-inch box
♂ 115/125/135-lb barbell and a 24-inch box

Beginner option:
For time:
12 hang power cleans, first weight
9/12-calorie row
9 hang power cleans, second weight
7/9-cal row
6 hang power cleans, third weight
5/6-calorie row

Rest 5 minutes

12 box jumps
9/12-calorie row
9 box jumps
7/9-calorie row
6 box jumps
5/6-calorie row

♀ 35-lb barbell and an 8-inch box
♂ 45-lb barbell and a 12-inch box

Resources:
The Hang Power Clean
Rowing Technique Tips
The Box Jump

Find a gym near you:
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Quarter Gone Bad

5 rounds for max reps of:
15 seconds of thrusters
45-second rest
15 seconds of weighted pull-ups
45-second rest
15 seconds of burpees
45-second rest

♀ 95-lb barbell and a 35-lb dumbbell
♂ 135-lb barbell and a 50-lb dumbbell

Compare to 080413.

Post reps to the comments.

Stimulus and Strategy:
Today's workout is an interval sprint fest! Move fast, move well, find your threshold. Reps across all 5 rounds will be moderately challenging. They may feel slow in the moment, but you will think fast. The goal for each set is to perform 3-5+ reps within a 15-second work window, followed by 45 seconds of rest. The short workout window calls for unbroken movements. This is a one-to-three work/rest format, allowing for adequate recovery to push hard each round. Note that the recovery will feel shorter than you would like as the rounds compound. This is the battle! Can you maintain movement quality and rep consistency throughout the workout?

Intermediate option:
5 rounds for max reps of:
15 seconds of thrusters
45-second rest
15 seconds of strict pull-ups
45-second rest
15 seconds of burpees
45-second rest

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
5 rounds for max reps of:
15 seconds of thrusters
45-second rest
15 seconds of banded pull-ups
45-second rest
15 seconds of burpees
45-second rest

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Thruster
Weighted Pull-Up Tips
The Burpee
The Strict Pull-Up
The Strict Banded Pull-Up
From the Archives: Quarter Gone Bad WOD Demo

Find a gym near you:
View the CrossFit map

For time:
60/75-calorie row
21 back squats
60/75-calorie row
15 back squats
60/75-calorie row
9 back squats

♀ 125-lb barbell
♂ 185-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout is a mix of longer monostructural efforts, while moving a moderate to heavy barbell. The loading of the barbell should be moderate and allow you to complete your set of 21 in 2 sets or less, but try to move at a smooth pace and push for unbroken reps. If available, take the barbell from a rack. If you are taking the barbell from the floor, consider using a weight you can safely get from the ground to your back rack. If you are uncomfortable transferring the barbell to the back rack, a front squat is a great alternative. For the row, move at a consistent pace, remember to breathe, and focus on your stroke rate. A manageable stroke rate will help you stay locked in and ready for your next set of back squats. If you want to push the pace, increase your stroke rate.

Intermediate option:
For time:
45/60-calorie row
21 back squats
45/60-calorie row
15 back squats
45/60-calorie row
9 back squats

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
For time:
21/30-calorie row
21 back squats
21/30-calorie row
15 back squats
21/30-calorie row
9 back squats

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Rowing | Body Position Tips
Rowing Stroke Rate Tips With Shane Farmer
The Back Squat

Find a gym near you:
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Deadlift 1-1-1-1-1 reps

Compare to 250729.

Post loads to the comments.

Stimulus and Strategy:
Today's workout is a classic heavy day where we are attempting 5 heavy singles at 80-85%+ of a 1-rep max. If you are feeling good, attempt a new personal best on the third or fourth set. Compare your scores to your previous attempt. Remember, heavy is relative to each athlete's capacity and mechanics. We're interested in performing heavy singles with good technique, so if at any point during your warm-up or working sets, you demonstrate material faults, correct those before increasing weight — possibly decrease the weight before continuing to minimize the risk of injury.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Resources:
The Deadlift

Find a gym near you:
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Open Workout 18.1

Complete as many rounds and reps as possible in 20 minutes of:
8 toes-to-bars
10 single-dumbbell hang clean and jerks*
12/14-calorie row

*Perform 5 clean and jerks with one arm, and then switch.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Compare to 180223.

Post total reps completed to comments.

Stimulus and Strategy:
Today’s workout is Open Workout 18.1. In 2018, the men's and women's high scores were 15+ rounds (487 reps for men and 452 reps for women), and the average score in 2018 was about 9 rounds for both men and women. The trick to this workout lies in rowing just fast enough to complete the work quickly without burning out. Scale the toes-to-bars to hanging knee raises or lying leg raises on the floor to finish each round's reps in under 90 seconds. Perform 5 dumbbell hang clean and jerks on each arm, ideally selecting a load that allows you to finish each round in 1 minute or less. That said, even if you can't hit the target score, consider performing this workout Rx'd as long as you can maintain sound mechanics and are up for the challenge.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
8 hanging knee raises (chest level)
10 single-dumbbell hang clean and jerks*
12/14-calorie row

*Perform 5 clean and jerks with one arm, and then switch.

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
8 hanging knee raises (waist level)
10 single-dumbbell hang clean and jerks*
8/10-calorie row

*Perform 5 clean and jerks with one arm, and then switch.

♀ 10-lb dumbbell
♂ 20-lb dumbbell

Resources:
The Kipping Toes-to-Bar
Single-Arm Dumbbell Hang Clean and Jerk Cycling
Rowing Technique Tips
The Kipping Hanging Knee Raise

Find a gym near you:
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Interval Nancy

Every 5 minutes for 25 minutes, complete:
400-meter run
15 overhead squats

Rest with the remaining time.

♀ 65-lb barbell
♂ 95-lb barbell

Compare to Nancy on 241026.

Post round times to comments.

Stimulus and Strategy:
Today's workout is a twist on the classic benchmark Nancy. In this variation, you will have 5 minutes to complete a single round of Nancy, then rest with the remaining time. Once time is up, you will repeat until you complete 5 total sets. The goal is to sprint each round to give yourself as much rest as possible before the next round. Try to finish a round in 2-3 minutes. The loading of the barbell should allow you to complete your reps in 2 sets or less — ideally, unbroken if possible. Push the pace on the run, but only as fast as you can get back to the barbell and immediately pick it up.

Intermediate option:
Every 5 minutes for 25 minutes, complete:
400-meter run
10 overhead squats

Rest with the remaining time.

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
Every 5 minutes for 25 minutes, complete:
200-meter run
6 overhead squats

Rest with the remaining time.

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Running Drills | Pulling in Place
The Overhead Squat
The Nancy Workout

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 10 minutes of:
5 hang power cleans
20-second L-sit hold

♀ 125-lb barbell
♂ 185-lb barbell

Post total rounds and reps to the comments.

Stimulus and Strategy:
Today’s workout is a weightlifting and gymnastics couplet. The loading of the barbell should be moderate to heavy. Performing singles is totally appropriate; however, if you are able to perform a few touch-and-go sets, get after it. For the L-sit holds, choose a variation that allows you to complete your holds in 3 sets or fewer. Expect the fatigue of your hip flexors and your abdominals to make the hang power cleans more difficult.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power cleans
20-second L-sit hold with knees bent

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power cleans
20-second plank hold

♀ 55-lb barbell
♂ 75-lb barbell

Resources:
The Hang Power Clean
The L-Sit
Plank Variations

Find a gym near you:
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For time:
10-8-6-4-2 reps
Front squats
20-16-12-8-4 reps
Lateral burpees over the bar
10-8-6-4-2 reps
Power cleans

♀ 125-lb barbell
♂ 185-lb barbell

Post time to the comments.

Stimulus and Strategy:
Today, you'll take on a descending-rep triplet that combines moderately heavy barbell work, paired with burpees. Choose a barbell load that allows you to move through the front squats in no more than 3 sets each round and perform quick singles on the power cleans. Plan to complete the largest set of lateral burpees over the bar in no more than 90 seconds.

Intermediate option:
For time:
10-8-6-4-2 reps
Front squats
20-16-12-8-4 reps
Lateral burpees over the bar
10-8-6-4-2 reps
Power cleans

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
For time:
8-6-4-2 reps
Front squats
16-12-8-4 reps
Burpees
8-6-4-2 reps
Power cleans

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Front Squat
The Lateral Burpee Over the Bar
The Power Clean
The Burpee

Find a gym near you:
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Deadlift 5-5-5-5-5 reps

Compare to 250429.

Post loads to the comments.

Stimulus and Strategy:
Today's workout is a classic heavy day. Look back at April 29, 2025, to find your last heavy 5-rep deadlift to help gauge your target loading today. Plan to lift heavy, relative to your capacity, either sticking with the same load across all 5 sets or beginning the first set of 5 at 65% or higher of your recent 1-rep max and building from there. Newer athletes and those who struggle to maintain sound mechanics on the deadlift will hold at lighter weights to improve mechanics and consistency before challenging near-maximal loads.

Intermediate option:
Same as Rx'd

Beginner option:
Same as Rx'd

Resources:
The Deadlift
Deadlift Cycling | Faults and Fixes

Find a gym near you:
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2 rounds for time of:
20/25-calorie row*
30 single-leg squats
20/25-calorie row*
90 box step-ups

*Complete the calories on any machine.

♀ 20-inch box
♂ 24-inch box

Post time to comments.

Stimulus and Strategy:
This workout will challenge endurance and lower-body stamina with a variety of unilateral movements. Expect the movement redundancy to lead to a substantial amount of lower-body muscular fatigue. On the rower, plan to move at a steady pace to complete each set in under 2 minutes. The single-leg squats will likely be the most demanding part of this workout. Expect the step-ups to be time-consuming. The goal is working at a consistent pace and trying to complete each set of 90 reps in under 4:30.

Intermediate option:
2 rounds for time of:
20/25-calorie row*
20 single-leg squats, hook behind the heel
20/25-calorie row*
90 box step-ups

*Complete the calories on any machine.

♀ 20-inch box
♂ 24-inch box

Beginner option: 2 rounds for reps of:
2-minute max-calorie row
2-minute max reverse lunges
2-minute max-calorie row
2-minute max box step-ups

Perform no more than 30 reverse lunges in each interval.

♀ 12-inch box
♂ 18-inch box

Resources:
Rowing
The Single-Leg Squat
The Box Step-Up
Single-Leg Squat Scaling

Find a gym near you:
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Grace

For time:
30 clean and jerks

♀ 95-lb barbell
♂ 135-lb barbell

Compare to 240329.

Post time to comments.

Stimulus and Strategy:
Today, you'll tackle the classic CrossFit benchmark workout Grace, which should be a sprint! To get the most out of this workout, use a load that allows you to move well and cycle for 2-3 sets of 5 or more reps with very little rest between. The magic of this workout doesn't come from the volume of reps or the load, but how you push yourself to keep moving, hang on to the bar longer than you want, and immediately pick it back up when you don't want to. If you're scaling and can open with 20 unbroken reps, the load is likely too light. If you've done this workout before and have a score to beat that's within the 2- to 7-minute stimulus, go for it. If you have done this workout before and scaled, but think you can go heavier today, give it a shot. Even if you end up on the slower end of the intended time domain, that's OK for today.

Intermediate option:
For time:
30 clean and jerks

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For time:
30 clean and jerks

♀ 45-lb barbell
♂ 65-lb barbell

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

Find a gym near you:
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3 rounds for reps of:
On a 90-second clock:
50-foot handstand walk
Max-reps knees-to-elbows

Rest 90 seconds

On a 90-second clock:
50-foot handstand walk
Max-reps walking lunges

Rest 90 seconds

Post total reps to comments.

Stimulus and Strategy:
Today, you'll take on bodyweight couplet intervals. Find a handstand walk variation that allows for at least 30 seconds to perform the bodyweight movement each round. Shoot for at least 30 seconds to perform max reps, aiming for at least 6 knees-to-elbows and 10 walking lunges each round. If you are close, but inconsistent, with handstand walking, consider still attempting the Rx'd variation for the workout, but move on to the next movement with at least 30 seconds remaining in the interval. Have fun today!

Intermediate option:
3 rounds for reps of:
On a 90-second clock:
25-foot handstand walk or 20 alternating shoulder taps
Max-reps knees-to-chests

Rest 90 seconds

On a 90-second clock:
25-foot handstand walk or 20 alternating shoulder taps
Max-reps walking lunges

Rest 90 seconds

Beginner option:
3 rounds for reps of:
On a 1-minute clock:
50-foot bear crawl
Max-reps hanging knee raises

Rest 2 minutes

On a 1-minute clock:
50-foot bear crawl
Max-reps walking lunges

Rest 2 minutes

Resources:
The Handstand Walk
The Kipping Knees-to-Elbows
Pike Shoulder Taps
Plank Shoulder Taps
The Bear Crawl
The Kipping Hanging Knee Raise

Find a gym near you:
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On a 20-minute clock, for load:
Build to a 1-rep-max snatch

Compare to 250929.

Post your best lift to comments.

Starting today and continuing through January, the CrossFit Affiliate Programming (CAP) team will be programming for CrossFit.com to create a shared experience for the community. This month we will prioritize improving technique and efficiency for movements often seen in the CrossFit Open!

The CAP team creates data-driven programming, class plans, daily coaching development tools, and logistical support for CrossFit affiliates. Visit crossfit.com/programming for more about CAP’s offerings, including daily workouts, comprehensive class plans, scaling options, warm-ups, timelines, bonus competitors programming, movement demos, and educational resources.

Stimulus and Strategy:
Today's workout is a heavy day. Keep in mind that heavy is relative to each athlete. Compare your heaviest lift today to your last lift, and keep track of your result so you can compare it to future retests. Aim to complete 6 to 10 heavy lifts within the 20-minute timeframe. This will allow for the right amount of rest between lifts. Increase loading across each lift, if possible. If you miss a lift, reduce the load and make the needed corrections before building back up.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Snatch

Find a gym near you:
View the CrossFit map

On a 90-second clock, complete 5 rounds for reps of:
200/250-meter row
Max-reps strict handstand push-ups

Rest 90 seconds

Then, on a 90-second clock, complete:
200/250-meter row
Max-reps strict ring dips

Rest 90 seconds

Post reps to comments.

Stimulus and Strategy:
Today’s workout consists of pulling and pressing intervals. The goal is to finish each row in 1 minute or less and have around 30 seconds to perform the strict pressing movement. The one-to-one work-to-rest ratio should allow for just enough rest and an opportunity to push the pace on each row.

Scaling:
Reduce the distance on the row.

To reduce the complexity of the strict handstand push-ups, decrease the range of motion by placing one or two AbMats or mats underneath your head. For the strict ring dips, perform foot-assisted ring dips.

In case of injury or limitation, for the row, perform a 200-meter run or 500/700-meter Echo bike. For the strict handstand push-ups, perform pike push-ups or seated dumbbell shoulder presses. For the strict ring dips, perform bench or box dips or banded tricep press-downs.

Intermediate option:
On a 90-second clock, complete 5 rounds for reps of:
200/250-meter row
Max-reps pike push-ups with feet on a box

Rest 90 seconds

Then, on a 90-second clock, complete:
200/250-m row
Max-reps foot-assisted ring dips

Rest 90 seconds

Beginner option:
On a 90-second clock, complete 5 rounds for reps of:
200/250-meter row
Max-reps dumbbell shoulder presses

Rest 90 seconds

Then, on a 90-second clock, complete:
200/250-meter row
Max-reps bench or box dips

Rest 90 seconds

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Coaching cues:
On the strict handstand push-ups, as soon as the head touches the floor, drive through your palms, squeeze your belly tight, tuck your chin, and push your head through your arms.

Resources:
Rowing | Faults and Fixes
The Strict Handstand Push-Up
The Strict Ring Dip
The Pike Push-Up
Foot-Assisted Ring Dip Scaling Options
The Dumbbell Shoulder Press

Find a gym near you:
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Hidalgo

For time:
Run 2 miles

Rest 2 minutes

20 squat cleans
20 box jumps
20 overhead walking lunges with a plate
20 box jumps
20 squat cleans

Rest 2 minutes

Run 2 miles

If you've got a 20-lb vest or body armor, wear it.

♀ 95-lb barbell, 20-inch box, 25-lb plate
♂ 135-lb barbell, 24-inch box, 45-lb plate

Compare to 111229.

Post time to comments.

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on Feb. 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks before his death, he was hit by an earlier explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers, Miles and Jared, and sister Carmen.

Stimulus and Strategy:
Happy New Year's Eve! Today’s workout is a Hero. If you have completed this workout in the past, look at your previous score to help navigate today’s attempt. Before the start of this workout, take a brief moment to remember why you are doing it — everybody has their own reasons. As always with a Hero workout, this is going to be a grind. Choose movement variations and loadings that allow you to keep moving.

Scaling:
Reduce the loading of the barbell and plate. Reduce the distance of each run. Reduce the reps of each movement.

To reduce the complexity of the squat cleans, perform a hang squat clean. For the box jumps, reduce the height of the box. For the overhead walking lunges, perform walking lunges with a single dumbbell in the goblet position.

In case of injury or limitation, for the run, perform 3,200/4,000 meters on the rower or ski erg or 7,000/10,000 meters on the Echo bike. For the squat cleans, perform power cleans, plus a front squat, or power cleans if there is a squatting limitation. For the box jumps, perform box step-ups. For the overhead walking lunges, perform walking lunges with no weight.

Intermediate option:
For time:
Run 2 miles

Rest 2 minutes

20 squat cleans
20 box jumps
20 overhead walking lunges with a plate
20 box jumps
20 squat cleans

Rest 2 minutes

Run 2 miles

♀ 65-lb barbell, 20-inch box, 15-lb plate
♂ 95-lb barbell, 24-inch box, 25-lb plate

Beginner option:
For time:
800-meter run

Rest 2 minutes

15 hang squat cleans
15 box step-ups
20 walking lunge steps
15 box step-ups
15 hang squat cleans

Rest 2 minutes

800-meter run

♀ 35-lb barbell and a 12-inch box
♂ 45-lb barbell and a 20-inch box

Coaching cues:
During the overhead walking lunges, press the plate into the sky. Think about the biceps being in line with the ears as you press up and pull back on the plate.

Resources:
Pose Running Drills | Lean and Pull
The Squat Clean
The Box Jump
The Plate Overhead Walking Lunge
The Hang Squat Clean
The Box Step-Up

Find a gym near you:
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12 rounds for time, starting with 1 and adding an exercise each round:
1 wall walk
2 candlestick rocks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats

Perform this workout like the "12 Days of Christmas" song. In Round 1, perform 1 wall walk. In Round 2, perform 2 candlestick rocks, then 1 wall walk. In Round 3, perform 3 burpees, 2 candlestick rocks, and 1 wall walk. Continue adding a new exercise each round.

Post time to comments.

Compare to 241225.

Stimulus and Strategy:
Today’s workout is all bodyweight movements. Scale the difficulty of each element so you can keep moving and perform the reps of each movement unbroken — more moving and less hook-gripping your shorts.

Scaling:
The exercises with the most reps are push-ups through jumping lunges — anywhere from 36 to 42 reps. Reduce the reps as needed or only perform the even rounds (i.e., in Round 1, perform 2 candlesticks, then 1 inchworm. In Round 2, complete 4 knee push-ups, 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding two new exercises each even round).

To reduce the complexity of these bodyweight movements, reduce the range of motion. For example, on the wall walks, only take two steps toward the wall or perform inchworms. On the burpees, perform up-downs. On the handstand push-ups, perform dumbbell shoulder presses or pike push-ups. And for the single-leg squats, use a higher target, air squats, or even a narrow-stance air squat.

In case of injury or limitation, substitute equipment to preserve the movement function as much as possible, or choose an alternative suitable for your situation.

Intermediate option:
Same as Rx’d.

Beginner option:
12 rounds for time, starting with 1 and adding an exercise each round:
1 inchworm
2 candlestick rocks
3 burpees
4 push-ups from the knees
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 dumbbell shoulder presses
12 box step-ups

♀ 10-lb dumbbell, 12-inch box
♂ 15-lb dumbbell, 20-inch box

Perform the workout like the "12 Days of Christmas" song. In Round 1, perform 1 inchworm. In Round 2, perform 2 candlesticks, then 1 inchworm. In Round 3, perform 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.

Coaching cues:
As you lower yourself to the bottom of an air squat, think about grabbing the floor with your toes and “screwing” your feet into the ground. This will keep your knees tracking your toes and your entire foot in contact with the ground.

Resources:
The Wall Walk
Candlestick Conditioning Drills
The Burpee
The Push-Up
The Walking Lunge
The Air Squat
The AbMat Sit-Up
The Jumping Squat
Jumping Lunge Tips
The Broad Jump
The Kipping Handstand Push-Up
The Single-Leg Squat
Push-Up From the Knees
The Dumbbell Press
The Box Step-Up

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Isabel

For time:
30 snatches

♀ 95 lb
♂ 135 lb

Post time to comments.

Compare to 240329.

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark. This effort elegantly combines technique of a complex lift and efficiency of cycling repetitions. The loading of the barbell should be moderate. If you can perform the prescribed loading safely and keep your overall time under 15 minutes, go for it. Otherwise, adjust the weight, dial in the technique, and get after it. If you have completed this workout in the past, look back at your loading and time to help you navigate today’s effort.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the snatch, perform hang snatches.

In case of injury or limitation, perform alternating dumbbell snatches. If there is an overhead limitation, perform cleans.

Intermediate option:
For time:
30 snatches

♀ 75 lb
♂ 115 lb

Beginner option:
For time:
30 snatches

♀ 55 lb
♂ 75 lb

Coaching cues:
When cycling snatches, bring the bar down the same way it got overhead. Focus on keeping the barbell close to your body and your weight back on your heels.

Resources:
The Snatch
The Power Snatch

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5 rounds for time of:
10 thrusters
20-second L-sit hold
30-second handstand hold

♀ 65 lb
♂ 95 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout combines a movement with an extensive range of motion with two static holds. Expect this effort to be more metabolic than you think it might be. The thruster weight should be relatively light and allow you to perform your reps unbroken. For the holds, choose variations that allow you to complete both in 3 sets or fewer. Perform the handstand hold against a wall.

Scaling:
Reduce the load of the barbell. Reduce the duration of the holds. To reduce the complexity of the thrusters, perform the movement with a pair of dumbbells.

For the L-sit holds, bend the knees of one or both legs. For the handstand holds, perform pike holds or plank holds.

In case of injury or limitation, for the thrusters, perform single-arm dumbbell thrusters. If there is an overhead limitation, perform front squats. If there is a squatting limitation, perform push presses. For the L-sit holds, perform seated leg-raise holds. For the handstand holds, perform seated dumbbell shoulder press holds with one or two dumbbells.

Intermediate option:
5 rounds for time of:
10 thrusters
20-second L-sit hold, both knees bent
30-second handstand hold

♀ 55 lb
♂ 75 lb

Beginner option:
5 rounds for time of:
10 thrusters
15-second seated leg-raise hold, both legs bent
20-second overhead plate hold

♀ 35-lb barbell and a 10-lb plate
♂ 45-lb barbell and a 15-lb plate

Coaching cues:
To increase the thrusters' cycle rate, pull the barbell down from the overhead position. As soon as the barbell touches the shoulders, begin your next rep.

Resources:
The Thruster
The L-Sit
Handstand | Kicking Up to a Wall
L-Sit Variations
Handstand Hold Progression

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3 rounds for time of:
15 shoulder-to-overheads
30 burpee box jump-overs

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

Stimulus and Strategy:
Today’s workout is a grind with a bit of movement redundancy. Don’t expect this workout to be blazing fast; instead, think of this effort as smooth and steady. The loading of the barbell should be moderate. Some will be able to perform unbroken sets, while others should aim to break no more than once. For the shoulder-to-overheads, choose push presses or push jerks. The push press will have an increased cycle time, while the push jerk will help produce more reps. And the burpee box jump-overs are a marathon, not a sprint.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the burpee box jump-overs.

To reduce the complexity of the shoulder-to-overheads, consider using a pair of dumbbells or performing shoulder presses at a reduced load. For the burpee box jump-overs, reduce the height of the box or perform burpee box step-overs.

In case of injury or limitation, for the shoulder-to-overheads, consider single-dumbbell shoulder presses or push presses. For the burpee box jump-overs, perform up-downs, plus box step-overs. If necessary, eliminate the box and perform up-downs.

Intermediate option:
3 rounds for time of:
15 shoulder-to-overheads
20 burpee box jump-overs

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

Beginner option:
3 rounds for time of:
15 shoulder-to-overheads
15 burpee box step-overs

♀ 35-lb barbell and a 12-inch box
♂ 45-lb barbell and a 20-inch box

Coaching cues:
As you dip in both the push press and push jerk, imagine running your shoulders and hips up and down a wall.

Resources:
The Push Press
The Push Jerk
Burpee Box Jump-Over Variations

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For time:
600-meter row
12 hang squat cleans
6 wall walks
400-meter row
8 hang squat cleans
4 wall walks
200-meter row
4 hang squat cleans
2 wall walks

♀ 125 lb
♂ 185 lb

Stimulus and Strategy:
Today’s workout is a triplet with a descending rep scheme. The loading of the barbell should be moderate to heavy. Choose a weight that allows you to complete the reps in three sets or fewer. Push the pace on the rower and manage your reps on the wall walks. Breathe between reps and don’t burn out in the first set.

Scaling:
Reduce the loading of the barbell. Reduce the distance on the rower.

To reduce the complexity of the hang squat cleans, use a pair of dumbbells or consider performing a hang power clean, plus a front squat for each rep. For the wall walks, reduce the range of motion by only taking 1-3 steps toward the wall.

In case of injury or limitation, for the row, perform a 600/400/200-meter run or 500/900/1,300-meter Echo bike. For the hang squat cleans, consider hang medicine-ball cleans or kettlebell swings, plus a goblet squat. For the wall walks, perform inchworms, plus a push-up for each rep.

Intermediate option:
For time:
600-meter row
12 hang squat cleans
6 partial wall walks (2 steps toward the wall)
400-meter row
8 hang squat cleans
4 partial wall walks (2 steps toward the wall)
200-meter row
4 hang squat cleans
2 partial wall walks (2 steps toward the wall)

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
600-meter row
12 hang squat cleans
6 inchworms
400-meter row
8 hang squat cleans
4 inchworms
200-meter row
4 hang squat cleans
2 inchworms

♀ 35 lb
♂ 45 lb

Coaching cues:
For the hang squat cleans, finish the second pull before getting under the barbell. Focus on jumping and getting the shoulders behind the barbell before pulling under the bar.

Resources:
Rowing
The Hang Squat Clean
The Wall Walk
The Inchworm

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5 rounds for time of:
500-meter row
15 bench presses

♀ 95 lb
♂ 135 lb

Compare to 230419.

Post time to comments.

Stimulus and Strategy:
Today’s workout is a classic combination of pushing and pulling movement functions. In theory, neither movement should affect the other. The only question is, how fast can you row without needing too much rest before lifting the barbell? The loading of the barbell should be on the lighter side of moderate. This should allow you to perform consistent sets of 10 or more reps. As always with the bench press, if you are performing this workout by yourself or no one is around to help, be cautious of pushing to failure — always keep a few reps left in the tank.

Scaling:
Reduce the loading of the barbell. Reduce the distance on the rower.

To reduce the complexity of the bench presses, perform dumbbell bench presses or dumbbell floor presses.

In case of injury or limitation, substitute a 400-meter run or 1,250-meter Echo bike. For the bench presses, perform single-arm dumbbell bench presses or push-ups.

Intermediate option:
5 rounds for time of:
500-meter row
15 bench presses

♀ 75 lb
♂ 115 lb

Beginner option:
3 rounds for time of:
500-meter row
15 bench presses

♀ 45 lb
♂ 75 lb

Coaching cues:
In the bench press, your legs are just as important as your upper body. Drive your feet into the ground, squeeze your glutes, and drive the barbell away from your chest.

Resources:
Rowing Technique Tips
The Bench Press

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Complete as many reps as possible in 10 minutes of:
1 wall walk
1 clean and jerk

After each round, add 1 rep to the wall walks and 10 lb to the barbell until time expires.

♀ 145-lb barbell
♂ 205-lb barbell

Post reps to comments.

Stimulus and Strategy:
Today’s workout is an ascending ladder of wall walks, coupled with increased loading in the clean and jerk. After each round, add 1 rep to the wall walks and 10 lb to the barbell until time expires. Your goal should be to complete 4-7 rounds. If you hit the workout as prescribed, your seventh round would be 7 wall walks and 1 clean and jerk at 265 lb. Adjust your loading and weight jumps according to the intended stimulus. Expect the wall walks to fatigue the shoulders and midline. This will ultimately make the jerk more challenging, so when moving through the workout, take your time on your lifts and don’t pick up the bar until you are confident.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the wall walks.

To reduce the complexity of the wall walks, reduce the range of motion. Consider only taking 2-4 steps back toward the wall. For the clean and jerks, perform hang cleans and push presses.

In case of injury or limitation, for the wall walks, consider performing inchworms with your feet on the floor or elevated on a box. For the clean and jerks, perform dumbbell clean and jerks. If there is an overhead limitation, perform cleans with no jerk.

Intermediate option:
Complete as many reps as possible in 10 minutes of:
1 partial wall walk (2 steps toward the wall)
1 clean and jerk

After each round, add 1 rep to the wall walks and 10 lb to the barbell until time expires.

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
Complete as many reps as possible in 10 minutes of:
1 inchworm
1 clean and jerk

After each round, add 1 rep to both the inchworms and clean and jerks until time expires.

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
As you dip and drive in the jerk, drive the elbows up. Keep the elbows high enough to maintain a shoulder “shelf” for the bar to rest on.

Resources:
The Wall Walk
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk
Inchworm

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CHAD1000X

For time:
1,000 weighted step-ups

♀ 35-lb ruck, 20-inch box
♂ 45-lb ruck, 20-inch box

Post time to comments.

Compare to 241111.

Sara Wilkinson, CrossFit, and Rogue Fitness present the Hero workout CHAD1000X in honor of Navy SEAL Chad Wilkinson, who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy, and to raise awareness for suicide prevention.

Click here to officially register and to learn more about CHAD1000X and The Step Up Foundation’s mission to raise awareness around and prevent veteran suicide.

Stimulus and Strategy:
Today’s workout is a long grind. Complete as a team, with a partner, or individually for time. If you have completed this workout before, look at your previous time and use that information to help you tackle today’s effort.

Scaling:
Reduce the load and reps. If this is your first time performing this workout, consider cutting the workout in half or giving yourself 30 minutes to complete as many step-ups as possible.

To reduce the complexity of the step-ups, reduce the height of the box.

In case of injury or limitation, perform unweighted step-ups.

Intermediate option:
For time:
1,000 weighted step-ups

♀ 20-lb ruck, 20-inch box
♂ 30-lb ruck, 20-inch box

Beginner option:
For time:
500 unweighted step-ups
No ruck, 12-inch box

Coaching cues:
During each step-up, focus on keeping your knees tracking in line with the toes and standing up by taking your chest to the sky. These two points will ensure the best posture and mechanics throughout the workout.

Resources:
The Box Step-Up
CHAD1000X Hero Workout
CrossFit Hero and Tribute Workouts

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4 rounds for time of:
2 rope climbs to 15 feet
12 back squats
120 double-unders

♀ 125-lb barbell
♂ 185-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout is a spicy triplet with a moderately loaded barbell. If available, take the barbell from a rack and try to complete your reps unbroken in each set. These may be slow and challenging, which is the intended stimulus. If the weight is relatively light for you, move more quickly, but don’t sacrifice form. Choose options for all three movements that allow you to complete a single round in 5 minutes or less.

Scaling:
Reduce the loading of the barbell. Reduce the reps or height of the rope climb. Reduce the reps of the jump rope.

To reduce the complexity of the rope climbs, reduce the height of the climb. For the double-unders, practice the movement for no more than 2 minutes or perform single-unders.

In case of injury or limitation, for the double-unders, consider performing lateral line hops or penguin taps. For the rope climbs, perform pull-to-stands, towel pull-ups, or strict pull-ups. For the back squats, perform box squats to a target that allows for a pain-free range of motion, goblet squats, or air squats.

Intermediate option:
4 rounds for time of:
2 rope climbs to 12 feet
12 back squats
48 double-unders

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
4 rounds for time of:
2 pull-to-stands
12 back squats
48 single-unders

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
During your rope climbs, focus on achieving a secure foot hook before ascending up the rope.

Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Back Squat
The Double-Under
Pull-to-Stand | Rope Climb Scaling
The Single-Under

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Complete as many rounds and reps as possible in 10 minutes of:
12/15-calorie row
10 push jerks

♀ 95-lb barbell
♂ 135-lb barbell

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is meant to be a pushing and pulling sprint, back and forth between the two movements. The calories on the rower are meant to be completed in a minute or less and the push jerks should be completed in unbroken sets for most of your rounds. This means the loading of the barbell should be light to moderate. The duration of this workout isn’t very long, so push the pace from the start and hold on.

Scaling:
Reduce the loading of the barbell. Reduce the calories on the rower.

To reduce the complexity of the push jerks, perform push presses.

In case of injury or limitation, for the push jerks, perform dumbbell push jerks (rack-position limitation), shoulder presses, or even push-ups to eliminate the loading. For the calories, use any machine available.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
9/12-calorie row
10 push jerks

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
6/9-calorie row
10 push jerks

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
In the push jerk, you aren’t pushing the barbell up away from your body. Instead, you are pushing your body underneath the barbell.

Resources:
Rowing
Rowing | Body Position Tips
The Push Jerk

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21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the Echo bike

♀ 125-lb barbell
♂ 185-lb barbell

Compare to 250513.

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 so you can 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 for the bench press, think about pulling your lats down into your back pockets and turning your arms so the bony part of your elbows are facing away from you.

Resources:
The Bench Press
Rogue Echo Bike
Dumbbell Bench Press

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For time:
50 power cleans

♀ 125 lb
♂ 185 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is straightforward — simply move through the power cleans as quickly as possible. The loading of the barbell is meant to be moderate to heavy. This means some may choose to perform singles for all their reps, while others may be able to complete several sets of touch-and-go reps. Either way, a good goal is aiming to complete 5 reps or more per minute. When you are taking a break, don’t let that bar sit there for too long; get your hands back on the bar quickly.

Scaling:
Reduce the load of the barbell.

To reduce the complexity of the power clean, perform a hang power clean or consider using dumbbells.

In case of injury or limitation, perform a sumo deadlift high pull or medicine-ball clean if there is a limitation with the rack position.

Intermediate option:
For time:
50 power cleans

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
50 power cleans

♀ 35 lb
♂ 45 lb

Coaching cues:
On the power clean, after you finish your pull, focus on driving your elbows around the barbell as quickly as possible.

Resources:
The Power Clean

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Complete as many reps as possible in 15 minutes of:
3 wall-ball shots
3 lateral burpees over the medicine ball
3-second L-sit hold

After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the L-sit holds until time expires.

♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target

Post rounds and reps completed.

Stimulus and Strategy:
Today is a triplet of increasing repetitions and seconds. Expect the first few rounds to go quickly, and then slow down as the reps reach double digits. Use a weight for the medicine ball you can perform mostly unbroken. The burpees over the medicine ball are an added challenge because of the height of the ball, so make a conscious effort to jump a little higher than you normally would. On the L-sit hold, choose a variation that allows you to consistently hold for at least 10 seconds. What you perform your L-sit holds on is totally up to you — dumbbells, parallettes, boxes, or whatever you have available.

Scaling:
Reduce the loading of the medicine ball. Reduce the number of reps you increase each round by. Consider increasing by 1 or 2, instead of 3.

To reduce the complexity of the wall-ball shots, reduce the height of the target. For the burpees, step over the medicine ball or perform a regular burpee. For the L-sit hold, hold one leg straight with the other bent, or bend both legs.

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 L-sit holds, perform seated leg-raise holds with one or both legs.

Intermediate option:
Complete as many reps as possible in 15 minutes of:
3 wall-ball shots
3 lateral burpees over the medicine ball
3-second L-sit hold, both legs bent

After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the L-sit holds until time expires.

♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target

Beginner option:
Complete as many reps as possible in 15 minutes of:
3 wall-ball shots
3 lateral burpees + step over the medicine ball
3-second seated leg raise hold, both legs bent

After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the seated leg raise holds until time expires.

♀ 6-lb medicine ball to a 9-foot target
♂ 10-lb medicine ball to a 10-foot target

Coaching cues:
To encourage your body to raise your legs higher in the L-sit hold, try to bring your nose to your toes.

Resources:
The Wall-Ball Shot
The L-Sit Hold
L-Sit Scaling

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