CrossFit's Workout Of The Day

Quarterfinals Workout 2

For time, completed anyhow:
80 dumbbell hang squat cleans
40 bar muscle-ups

Use two dumbbells.

Time cap: 15 minutes

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time or reps to the comments.

Visit the CrossFit Games website for full details, including Age-Group variations of the workout.

Resources:
The Dumbbell Hang Squat Clean
The Kipping Bar Muscle-Up
2026 CrossFit Games Quarterfinal Workout 2

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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:
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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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Complete as many rounds and reps as possible in 8 minutes of:
8 box jumps
1 rope climb to 15 feet

♀ 20-inch box
♂ 24-inch box

Post rounds and reps to comments.

Stimulus and Strategy:
Today's workout is a sprinty, lower-body push to upper-body pull couplet that will have you wishing there were more rope climbs.Get ready for 80 or more box jumps with a quick rope climb between sets to break them up. Each set of box jumps should be completed between 20 and 40 seconds, even with a step down. The rope climbs should be completed in less than 40 seconds, including transition time and rest. Most of you should try to complete 8-10 rounds, with some moving a little slower and some advanced athletes pushing beyond 12 rounds. Make choices that allow for intensity over task accomplishment. If we always train slowly, we will always be slow.

Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
8 box jumps
1 rope climb to 12 feet

♀ 20-inch box
♂ 24-inch box

Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
8 box jumps
1 pull-to-stand

♀ 12-inch box
♂ 12-inch box

Resources:
The Box Jump
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Modified Rope Climb | Pull-to-Stand

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

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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

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Open Workout 26.2

For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups

80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups

80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Time cap: 15 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 Dumbbell Overhead Walking Lunge
The Dumbbell Power Snatch
The Kipping Pull-Up
The Kipping Chest-to-Bar Pull-Up
The Kipping Muscle-Up
CrossFit Open Workout 26.2
CrossFit Open Workout 26.2 Tips

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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

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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

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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

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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

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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

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3 rounds for time of:
800-meter run
80 air squats

Post time to comments.

Stimulus and Strategy:
Today's workout is a longer-duration couplet. Expect your legs to feel heavy after the air squats, so push yourself to start moving on the run to get them loosened up. Aim to finish the runs in 5 minutes or less. If you can complete an entire round in under 8 minutes, complete this workout as prescribed.

Intermediate option:
3 rounds for time of:
600-meter run
60 air squats

Beginner option:
3 rounds for time of:
400-meter run
25 air squats

Resources:
Running | Pulling in Place Drill
The Air Squat

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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

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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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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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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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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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Every minute on the minute for 12 minutes, complete:
3 front squats

Score is total load lifted.

Post loads to comments.

Stimulus and Strategy:
Today’s workout is an opportunity to lift a heavy load relative to your capacity. Athletes who know their best front squat should aim to start this workout at about 60%, then increase the loading across as many sets as possible. Advanced athletes should consider sticking with a challenging weight and holding across all 12 sets. Newer athletes should focus on developing consistently sound mechanics before adding weight. After completing the 3 reps, rack the barbell and rest with the remaining time.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the front squat, consider adjusting your grip on the barbell. You could try resting the barbell on the shoulders and placing your hands on opposite shoulders, or using straps to eliminate the difficulty of the rack position. Another option is to use a pair of dumbbells.

In case of injury or limitation, consider performing a back squat or a dumbbell goblet squat.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
In the front squat, find a target to drive your elbows toward as you are completing your reps. This target should be above your neutral gaze and challenge you to keep your triceps parallel to the ground.

Resources:
The Front Squat

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Rest Day

What 16 Years of Coaching CrossFit Has Taught Me

After 16 years in CrossFit — from a 90-pound-overweight beginner who could barely complete 3 rounds of Cindy to an affiliate owner and coach across two countries — I've learned that the most powerful question in fitness isn't about programming or technique. It's simply: "What would happen if I just showed up every day?" This is the story of how that question transformed not just my body, but my life's purpose, and why the path from athlete to coach might be the most rewarding journey you never saw coming.

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Clean and jerk 2-2-2-2-2 reps

Post loads to comments.

Stimulus and Strategy:
Today’s workout is a classic lifting day. Depending on how you feel, use today as an opportunity to work on technique or to lift something relatively heavy. The repetitions in each set do not have to be touch-and-go. You may regrip and take no more than 10 seconds to complete the second lift. The clean in today’s effort can be performed as a power or squat variation. Newer athletes should focus on developing consistently sound mechanics before adding weight.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the movements, consider performing hang power or hang squat cleans. For the jerk portion of the movement, consider push presses.

In case of injury or limitation, perform dumbbell clean and jerks. If there is an overhead limitation, perform only the clean portion of the movement.

Intermediate option:
Same as Rx’d.

Beginner option:
Clean and jerk 4-4-4-4-4 reps

Coaching cues:
In the jerk, focus on keeping the elbows high as you perform the dip and drive. Higher elbows will help keep the torso vertical and ensure the barbell travels in a more straight path overhead.

Resources:
The Clean and Jerk
Power Clean and Split Jerk

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Every 10 minutes for 30 minutes:
500-meter row
Max unbroken set of wall-ball shots

Rest with the remaining time in the 10-minute interval.

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

Post total wall-ball-shot reps to comments.

Stimulus and Strategy:
Today’s workout will test your mental fortitude. How many wall-ball shots can you perform before you mentally and physically need a break? Just when you think you are ready to stop, remember, you can always do one more rep. To get the most out of the effort, choose a load that allows you to perform at least 25 repetitions in each set. As an added challenge, push the pace on the rower. This will make for an extra special time.

Scaling:
Reduce the load of the medicine ball. Reduce the distance on the rower.

To reduce the complexity of the wall-ball shots, perform dumbbell thrusters with a light pair of dumbbells.

In case of an injury or limitation, for the wall-ball shots, perform medicine-ball front squats (overhead limitation) or medicine-ball push presses (squat limitation). For the row, perform 1,250 meters on the Echo bike, 400-meter run, or 500 meters on the ski erg.

Intermediate option:
Every 10 minutes for 30 minutes:
500-meter row
Max unbroken set of wall-ball shots

Rest with the remaining time in the 10-minute interval.

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

Beginner option:
Every 10 minutes for 30 minutes:
250-meter row
20 wall-ball shots

Rest with the remaining time in the 10-minute interval.

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

Coaching cues:
As you descend in the squat of the wall-ball shot, focus on sending the hips back and twisting the knees apart.

Resources:
Rowing Technique Tips
The Wall-Ball Shot

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Rest Day

Gymnailing It: Stick the Landing, Make the Lift

Many CrossFit athletes wish they had gymnastics training as kids because it builds the foundational body control that makes learning Olympic lifts significantly easier. Coach Mike Burgener notes that "90 percent of missed lifts are attributed to the feet." This article breaks down how gymnastics skills like "sticking the landing" directly translate to weightlifting success and provides simple jump-stick drills that will improve your spatial awareness, balance, and lifting technique. Master these foundational movement patterns, and you'll find yourself making more lifts with better control and confidence.

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3 rounds for time of:
100 double-unders
15 deadlifts
15 bar-facing burpees

♀ 155-lb barbell
♂ 225-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout is a triplet. The goal is to move through this workout in 15 minutes or less. The loading of the barbell should be moderate and allow you to perform your reps in 2 sets or fewer. For the double-unders, spend no more than 2 minutes accumulating your reps or practicing this exercise. Coming off the Community Cup workouts, adjust today’s workout based on how you are feeling (soreness, recovery status, and overall ability to push).

Scaling:
Reduce the loading of the barbell. Reduce the reps of the double-unders and burpees.

To reduce the complexity of the double-unders, perform 90 seconds to 2 minutes of double-under attempts or single-unders. For the bar-facing burpees, consider regular burpees or up-downs.

In case of injury or limitation, perform 15/20 calories on the Echo bike in place of the double-unders. For the deadlifts, to keep your torso more upright and avoid having to navigate the knees, consider sumo-stance kettlebell or dumbbell deadlifts. You may also choose unloaded good mornings.

Intermediate option:
3 rounds for time of:
60 double-unders
15 deadlifts
15 bar-facing burpees

♀ 125-lb barbell
♂ 185-lb barbell

Beginner option:
3 rounds for time of:
60 single-unders
15 deadlifts
10 burpees

♀ 55-lb barbell
♂ 75-lb barbell

Coaching cues:
In the descent of the deadlift, focus on pressing the palms of your hands toward your thighs as you lower the bar down your legs. This will help keep the barbell in tight to your body.

Resources:
The Double-Under
The Deadlift
Bar-Facing Burpee Efficiency Tips
The Single-Under
The Burpee

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For time:
1,600/2,000-meter row

Every 90 seconds, including the start, perform 3 wall walks until you complete the row.

Post time to comments.

Stimulus and Strategy:
Today’s workout is a single distance on the rower. However, every 90 seconds, including at the start, you have to perform a task: wall walks. Continue this until the distance on the rower is completed. This effort should take 15 minutes or less to complete. With every precious second, push the pace on the rower. Choose a movement for the wall walks that allows you to finish your reps in 30 seconds or less.

Scaling:
Reduce the distance on the rower. Reduce the reps of the wall walks.

To reduce the complexity of the wall walks, shorten the range of motion. Consider taking only 2-3 steps toward the wall and returning to the start.

In case of injury or limitation, perform 3,500/5,000 meters on the Echo bike or run 1,600 meters. For the wall walks, perform an inchworm, plus a push-up from the knees.

Intermediate option:
For time:
1,600/2,000-meter row

Every 90 seconds, including the start, perform 2 wall walks until you complete the row.

Beginner option:
For time:
800/1,000-meter row

Every 90 seconds, including the start, perform 2 inchworms + a push-up from the knees until you complete the row.

Coaching cues:
To increase your stroke rate on the rower, think about getting your hands away from your body in the return and using your feet to pull your body in quicker to the catch position.

Resources:
Rowing Technique Tips
The Wall Walk
Inchworm + Push-Up From the Knees

Snatch 2-2-2-2-2 reps

Compare to 180904.

Post loads to comments

Stimulus and Strategy:
Today’s workout is a classic lifting day to follow yesterday's longer effort. Depending on how you feel, use today as an opportunity to work on technique or to lift something relatively heavy. The repetitions in each set do not have to be touch-and-go. You may regrip and take no more than 10 seconds to perform the second lift. The snatch in today’s effort can be performed as a power or squat variation. Newer athletes should focus on developing consistently sound mechanics before adding weight.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the movements, consider performing hang power or hang squat snatches.

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

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
If you find yourself jumping forward on your lifts, try getting your head and shoulders behind the barbell at the finish of the second pull.

Resources:
The Snatch
The Power Snatch

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For time:
150 double-unders
45-calorie row
15 bar muscle-ups
120 double-unders
36-calorie row
12 bar muscle-ups
90 double-unders
27-calorie row
9 bar muscle-ups

Post time to comments.

Stimulus and Strategy:
Today’s workout is a triplet with a descending rep scheme. The row is a trap unless you are confident in your bar muscle-ups. Most athletes should pace the row and focus on using the legs to save their pull for the muscle-ups. This is a great workout to practice skills like the double-under and the bar muscle-up. Consider reducing the reps or giving yourself a time cap for these elements.

Scaling:
Reduce the reps of the double-unders and bar muscle-ups.

To reduce the complexity of the double-unders, consider giving yourself 2 minutes to accumulate reps or perform single-unders. For the bar muscle-up, consider giving yourself 2-3 minutes to accumulate reps, performing a jumping bar muscle-up, or a challenging variation of a pull-up and dip.

In case of injury or limitation, perform the calories on any machine available. For the double-unders, perform low box step-ups (4 inches) and reduce the reps to 60/40/20. For the bar muscle-ups, consider ring rows or low-ring muscle-up transitions.

Intermediate option:
For time:
90 double-unders
45-calorie row
9 bar muscle-ups
60 double-unders
36-calorie row
6 bar muscle-ups
30 double-unders
27-calorie row
3 bar muscle-ups

Beginner option:
For time:
60 single-unders
30-calorie row
6 low-ring muscle-up transitions
40 single-unders
20-calorie row
4 low-ring muscle-up transitions
20 single-unders
10-calorie row
2 low-ring muscle-up transitions

Coaching cues:
During the transition in the bar muscle-up, focus on pressing the bar into the hips and keeping the body close to the bar.

Resources:
The Double-Under
Rowing Technique Tips
The Kipping Bar Muscle-Up
The Single-Under
Low-Ring Muscle-Up Scaling

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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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