CrossFit's Workout Of The Day

Rest Day

Your CrossFit Mobility Plan: You Don't Need an Hour, You Need a Habit

Most people think improving mobility means carving out an hour for stretching. It doesn't. The most effective mobility work is already hiding inside the training you're doing every day.

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2019 CrossFit Games Event 8

1-rep-max clean

Compare to 250222.

Post heaviest load lifted to comments.

Stimulus and Strategy:
Today's workout is a classic heavy day. Unlike last week's power clean, today's lift can be any variation of the clean that allows you to lift your heaviest load. Look back to your most recent heavy lift to help gauge this effort. Remember, heavy is relative to each individual and their capacity. Newer athletes should focus on technique and lift only as their form allows.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Resources:
The Clean
The Power Clean
2019 CrossFit Games Women’s Clean Ladder

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2014 CrossFit Games, Workout 7 - Muscle-Up Biathlon

For time:
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups

If you break any of the sets of muscle-ups, run a 200-meter penalty lap.

Post time to comments.

Stimulus and Strategy:
Today's workout pushes the boundaries of muscular stamina and endurance. How many reps can you perform unbroken? Can you hold your technique together to squeeze out 1 or 2 more reps and avoid the penalty? Unless you're performing the muscle-ups unbroken, use the 400-meter runs as recovery for the next set. If you can perform muscle-ups, but the volume is too much, consider reducing the reps to a number you may have to break no more than twice. If you're not able to perform muscle-ups, consider a challenging pulling movement like chest-to-bar or chin-over-bar pull-ups.

Intermediate option:
For time:
400-meter run
9 muscle-ups
400-meter run
6 muscle-ups
400-meter run
3 muscle-ups

If you break any of the sets of muscle-ups, run a 200-meter penalty lap.

Beginner option:
For time:
400-meter run
18 ring rows
400-meter run
15 ring rows
400-meter run
12 ring rows

Resources:
Running | Change in Support Drill
The Kipping Muscle-Up
Muscle-Up Cycling Tips
Muscle-Up Transition Drill Tips
The Ring Row
A Men's Muscle-Up Biathlon to Remember - 2014 CrossFit Games

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2009 CrossFit Games Event 5

3 rounds for time of:
30 wall-ball shots
30 low-hang squat snatches

♀ 45-lb barbell and a 14-lb medicine ball to a 9-foot target
♂ 75-lb barbell and a 20-lb medicine ball to a 10-foot target

Post time to comments.

Stimulus and Strategy:
Today's workout is a couplet of conflicting movement patterns. These two movements are purposefully paired to cause muscular fatigue, forcing you to rest. The loading isn't the issue here; it's the redundancy in the movement patterns. Back in 2009, this was a devastating workout, and to this day, it still packs a punch. The low-hang position means the barbell should stay anywhere below the knee on each rep. Scale the loading of each movement so you can maintain consistent sets of 10 or more reps.

Intermediate option:
3 rounds for time of:
25 wall-ball shots
25 low-hang squat snatches

♀ 35-lb barbell and a 10-lb medicine ball to a 9-foot target
♂ 55-lb barbell and a 14-lb medicine ball to a 10-foot target

Beginner option:
3 rounds for time of:
20 wall-ball shots
20 hang power snatches

♀ 25-lb barbell and a 6-lb medicine ball to an 8-foot target
♂ 35-lb barbell and a 10-lb medicine ball to a 9-foot target

Resources:
The Wall-Ball Shot
Low-Hang Squat Snatch Tips
The Hang Power Snatch
2009 CrossFit Games Event 5: Women
2009 CrossFit Games Event 5: Men

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Rest Day

Scaling in CrossFit Is a Strategy, Not a Shortcut

If you're using the same scaling option you used a year ago, you've stopped progressing and have just made the program easier. Scaling isn't a workaround; it's a strategy, and it only works when you treat it like one.

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50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Complete 5 shoulder presses at 80% of your 1-rep max after each round.

Post time and shoulder press load to comments.

Stimulus and Strategy:
Today, we take on a twist of the benchmark workout Annie. You'll complete the same rep scheme as the classic workout, but with heavy shoulder presses after each round. Aim to finish each set of double-unders in 45 seconds or less. It's OK to break up the sit-ups, but keep moving. Shoot for about 80% of your heaviest shoulder press for 5 reps between rounds — heavy, but manageable enough to maintain proper technique even as you fatigue.

Intermediate option:
For time:
25 double-unders or attempts
50 sit-ups
20 double-unders or attempts
40 sit-ups
15 double-unders or attempts
30 sit-ups
10 double-unders or attempts
20 sit-ups
5 double-unders or attempts
10 sit-ups

Complete 5 shoulder presses at 80% of your 1-rep max after each round.

Beginner option:
For time:
50 single-unders
15 sit-ups
40 single-unders
12 sit-ups
30 single-unders
9 sit-ups
20 single-unders
6 sit-ups
10 single-unders
3 sit-ups

Complete 5 shoulder presses at a moderate load after each round.

Resources:
The Double-Under
The AbMat Sit-Up
The Single-Under

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Power clean 3-3-2-2-1-1-1-1 reps

Compare to similar 221204.

Post loads to comments.

Stimulus and Strategy:
Build to max loads for a 3-, 2-, and 1-rep power clean over 8 sets. Start your first set of 3 around 70-75% of your 1-rep max and build gradually from there. Sets of 3 and 2 should take no more than 20 seconds — touch-and-go or singles. One set every 3-4 minutes gives plenty of rest, allows you to lift with a buddy, and keeps equipment needs low. Reference your last heavy power clean day to help navigate loading.

Intermediate option:
Same as Rx'd.

Beginner option:
Power clean 3-3-3-3-3-3-3 reps

Resources:
The Power Clean

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Rest Day

The Story Behind Jack’s Triangle Hero WOD

Brad Anderson was a Reconnaissance Marine in Iraq in 2003. He was also one of CrossFit's earliest practitioners, using it to train for combat before most people had ever heard of it. This is his story and the story of his friend, Kevin "Jack" Dempsey, whom we honored in Tuesday’s Workout of the Day, Jack’s Triangle.

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21-15-9 reps for time of:
Calorie row
Thrusters

♀ 65 lb
♂ 95 lb

Post time to comments.

Stimulus and Strategy:
Today's workout is meant to be a sprint effort — start at a challenging pace and hang on. Don’t try to game it; just put the pedal to the floor and see what happens. Choose a light load that allows you to perform at least 15 unbroken thrusters. Aim to complete the first row in under 90 seconds. Expect this workout to deliver a feeling similar to Fran.

Intermediate option:
21-15-9 reps for time of:
Calorie row
Thrusters

♀ 55 lb
♂ 75 lb

Beginner option:
15-12-9 reps for time of:
Calorie row
Thrusters

♀ 35 lb
♂ 45 lb

Resources:
Rowing Technique Tips
Rowing Body Position Tips
The Thruster

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Jack's Triangle

For total reps:

As many reps as possible in 2 minutes of:
Max-reps deadlifts

As many rounds and reps as possible in 19 minutes of:
4 strict pull-ups
11 box jumps
13 hand-release push-ups
23-calorie bike

As many reps as possible in 2 minutes of:
Max-reps deadlifts

There is no rest between AMRAPs.

♀ 155-lb and a 24-inch box
♂ 225-lb and a 30-inch box

Post reps to comments.

Stimulus and Strategy:
Today's workout is in honor of Marine Cpl. Kevin “Jack” Dempsey, 23, of Monroe, Connecticut, who died on Nov. 13, 2004, from wounds sustained by an improvised explosive device while on a reconnaissance foot patrol in Al Anbar Province, Iraq, outside the city of Abu Ghraib. Dempsey was part of the 2nd Reconnaissance Battalion, 2nd Marine Expeditionary Force, based at Camp Lejeune, North Carolina, and had been deployed in Iraq since September. A gifted high school athlete, Dempsey knew he wanted to be a Marine as early as ninth grade, and the Sept. 11 attacks galvanized him to enlist in the Marine Corps in March 2002. He is survived by his mother, Barbara, and his sister, Jennifer.

This workout is a long, unique grind. Choose a moderate deadlift load that allows at least 20 reps per 2-minute AMRAP. Complete pull-ups in under 30 seconds and push-ups in under 1:15 — scale to hit those windows while maintaining full range of motion. The box jumps are higher than usual; find a height that lets you move consistently and finish in under 1:15. The bike will likely be the longest single effort in the 19-minute AMRAP, but should not exceed 2:30. Completing this Rx’d is acceptable even if the intended stimulus is out of reach, but sound mechanics and range of motion are nonnegotiable.

Intermediate option:
For total reps:

As many reps as possible in 2 minutes of:
Max-reps deadlifts

As many rounds and reps as possible in 19 minutes of:
4 strict pull-ups
11 box jumps
13 hand-release push-ups
15-calorie bike

As many reps as possible in 2 minutes of:
Max-reps deadlifts

There is no rest between AMRAPs.

♀ 135-lb and a 20-inch box
♂ 185-lb and a 24-inch box

Beginner option:
For total reps:

As many reps as possible in 2 minutes of:
Max-reps deadlifts

As many rounds and reps as possible in 19 minutes of:
4 foot-assisted pull-ups
6 box jumps
8 hand-elevated push-ups
12-calorie bike
Rest 45 seconds

As many reps as possible in 2 minutes of:
Max-reps deadlifts

♀ 55-lb and a 6-inch box
♂ 75-lb and a 12-inch box

Resources:
The Deadlift
The Box Jump
The Hand-Release Push-Up
Rogue Echo Bike
Foot-Assisted Pull-up
Hand-Elevated Push-up
The Story Behind Jack’s Triangle Hero WOD

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3 rounds for time of:
20 dumbbell box step-ups
400-meter run

All movements should be done wearing a vest.

♀ 35-lb dumbbells, a 20-inch box, and a 14-lb vest
♂ 50-lb dumbbells, a 20-inch box, and a 20-lb vest

Post time to comments.

Stimulus and Strategy:
Today's workout is a grind with one reason to stop: grip fatigue. Choose a dumbbell loading that allows you to hang for larger sets with no more than two short breaks per round — advanced athletes should aim to go unbroken. The lower-body redundancy makes this harder than it looks. Push the pace on the runs and aim to complete each one in 2:30 or faster.

Intermediate option:
3 rounds for time of:
20 dumbbell box step-ups
400-meter run

♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 20-inch box

Beginner option:
3 rounds for time of:
20 box step-ups
200-meter run

♀ 12-inch box
♂ 18-inch box

Resources:
The Dumbbell Box Step-Up
Running | Line Drills

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Rest Day

Fit for Anything: Why CrossFit Trains All 10 General Physical Skills

Most fitness programs specialize. CrossFit doesn't, and there's a principled reason why. The 10 general physical skills offer a framework for building the kind of fitness that holds up when life actually demands something from you.

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Open Workout 20.5

For time, partitioned any way:
40 muscle-ups
80-calorie row
120 wall-ball shots

Time cap: 20 minutes

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

Compare to 201018.

Post time to comments.

Stimulus and Strategy:
Get ready for Open Workout 20.5! You can break up the reps of each movement any way you like — for example, 10 rounds of 4 muscle-ups, 8-calorie row, and 12 wall-ball shots — as long as you complete the total reps of each movement.

If you did this workout in 2020, check your previous score to guide today's effort. If muscle-ups are a challenge, return to the rings on a set schedule rather than waiting until the end. This is a great one to attempt Rx'd even if you don't plan on finishing, as long as you're moving safely.

Intermediate option:
For time, partitioned any way:
40 chest-to-bar pull-ups
80-calorie row
120 wall-ball shots

Time cap: 20 minutes

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

Beginner option:
For time, partitioned any way:
40 jumping pull-ups
50-calorie row
60 wall-ball shots

Time cap: 20 minutes

♀ 6-lb medicine ball to an 8-foot target
♂ 10-lb medicine ball to a 9-foot target

Resources:
The Kipping Muscle-Up
Rowing Technique
The Wall-Ball Shot
The Kipping Chest-to-Bar Pull-Up
Jumping Pull-Up Progression
Open Workout 20.5

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Complete as many reps as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

♀ 155-lb barbell and a 20-inch box
♂ 225-lb barbell and a 24-inch box

Compare to 210820.

Post reps to comments.

Stimulus and Strategy:
Today's workout is an ascending-rep couplet of burpee box jump-overs and deadlifts. Aim to make it into the round of 15, keeping deadlifts unbroken through the round of 9 and maintaining a consistent pace on the burpee box jump-overs. Getting over the box is key to the stimulus — significantly reduce the height or use a step-over before removing the box entirely.

Intermediate option:
Complete as many reps as possible in 10 minutes of:
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
Etc.

♀ 105-lb barbell and a 20-inch box
♂ 155-lb barbell and a 24-inch box

Beginner option:
Complete as many reps as possible in 10 minutes of:
3 burpee box step-overs
3 deadlifts
6 burpee box step-overs
6 deadlifts
9 burpee box step-overs
9 deadlifts
Etc.

♀ 55-lb barbell and a 12-inch box
♂ 75-lb barbell and a 20-inch box

Resources:
The Burpee Box Jump-Over
The Deadlift
Burpee Box Jump-Over Scaling
Workout Demo From 210820

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Rest Day

The Last Lift: Inside the Second Afternoon of a CrossFit Level 1 Seminar

The last hours of the Level 1 Certificate Course carry a quality that is hard to name and easy to feel. The afternoon moves through the GHD most gyms ignore, the muscle-up that defeats most people at the transition, the snatch broken down until anyone can learn it, and the programming lecture that finally answers a question everyone has been circling for two days. The Level 1 does not give you mastery; it gives you a map, a standard, and two days in a room with people who care whether you get there.

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5 rounds for time of:
15 push presses
20 toes-to-bars

♀ 105-lb barbell
♂ 155-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout is a couplet of heavy weightlifting and high-rep gymnastics. Don't let the two movements fool you; both will tax your upper and lower body. Aim to finish between 10-15 minutes, with some of you pushing closer to 8.

Expect to break the push presses into 2-3 sets. If you can go unbroken, go heavier. The 100 total toes-to-bars make this a high-volume workout that will drain intensity if not scaled properly — reduce reps first to allow for 2-4 sets across all 5 rounds. Scaling range of motion is secondary to maintaining volume if you can cycle reps efficiently.

Intermediate option:
5 rounds for time of:
15 push presses
20 knee raises to chest height

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
5 rounds for time of:
10 push presses
10 hanging knee raises

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Push Press
The Kipping Toes-to-Bar
The Hanging Knee Raise
Toes-to-Bar Scaling
Toes-to-Bar Partner Progression

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Front squat 3-3-3-3-3 reps

Compare to 260120.

Post heaviest load to comments.

Stimulus and Strategy:
Today you'll build to a 3-rep-max front squat, heavy relative to your capacity. Check Jan. 20 for your most recent 3-rep effort as a reference. Let your jumps in load be guided by effort, feel, and movement quality — make larger jumps when things feel smooth, smaller jumps with longer rests if you're struggling early. Newer athletes should keep loads lighter and prioritize sound mechanics. Heavy is the goal, but movement quality always comes first.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Front Squat

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For time:
15 power snatches
5 rope climbs to 15 feet
12 power snatches
4 rope climbs
9 power snatches
3 rope climbs
6 power snatches
2 rope climbs
3 power snatches
1 rope climb

♀ 95-lb barbell
♂ 135-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout is a descending rep scheme of power snatches and rope climbs — expect this one to be grippy. Choose a moderate barbell load that allows quick singles or a few touch-and-go reps with minimal rest between sets. Pace the rope climbs and focus on using your legs to climb efficiently, rather than pulling with your arms — think of your arms as holding you close to the rope while your legs drive you up.

Intermediate option:
For time:
15 power snatches
3 rope climbs to 12 feet
12 power snatches
3 rope climbs
9 power snatches
2 rope climbs
6 power snatches
2 rope climbs
3 power snatches
1 rope climb

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For time:
15 hang power snatches
3 pull-to-stands
12 hang power snatches
3 pull-to-stands
9 hang power snatches
3 pull-to-stands
6 hang power snatches
3 pull-to-stands
3 hang power snatches
3 pull-to-stands

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Power Snatch
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Rope Climb (J-Hook)
The Hang Power Snatch
The Modified Rope Climb: Pull-to-Stand

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Rest Day

Building the Pull: Inside the Second Morning of a CrossFit Level 1 Seminar

Day Two of the CrossFit Level 1 Certificate Course opens with a room that has already changed, and the deadlift is where it gets tested. The movement you have done your whole life, picking something up off the ground, gets formalized into the single best exercise for protecting your back, while the nutrition lecture reframes the ninety-five percent of your day that training never touches.

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Eva Strong

With a partner, 5 rounds for time of:
24 double-unders (each)
19 toes-to-bars (total)
2 clean and jerks (total)
400-meter run (together)

Share all work and complete the run together.

♀ 135-lb barbell
♂ 205-lb barbell

Compare to 220618.

Post time to comments.

Stimulus and Strategy:
Today, we honor Eva Mireles, 44, who died on Tuesday, May 24, 2022, while shielding her fourth-grade students from a gunman at Robb Elementary School in Uvalde, Texas. Mireles’ co-teacher, Irma Garcia, and 19 students were also killed in the shooting. Mireles was in her 17th year of teaching in the Uvalde Consolidated Independent School District, and held certifications in special education and bilingual education. In addition to regularly running before school, she also enjoyed hiking. Friends and relatives recall she could be found in her CrossFit gym almost every day after school. In 2022, she participated in the CrossFit Open for the ninth time.

Eva Strong is a partner workout where each athlete completes 24 double-unders, then works with their partner to split 19 toes-to-bars and 2 clean and jerks before running together. Each round should take less than 5 minutes to complete. To account for fatigue later in the workout, aim to keep the first few rounds under 4 minutes.

Scale the volume and load so each movement takes no more than 1 minute to complete. This should leave approximately 2:00-2:30 for the run while keeping the overall round time under 5 minutes. Scale the double-unders to single-unders or penguin taps, and reduce the range of motion on the toes-to-bars. The goal is to maintain steady movement, efficient transitions, and consistent pacing throughout the workout.

Intermediate option:
With a partner, 5 rounds for time of:
12 double-unders (each)
19 toes-to-bars (total)
2 clean and jerks (total)
400-meter run (together)

Share all work and complete the run together.

♀ 105-lb barbell
♂ 155-lb barbell

Beginner option:
With a partner, 5 rounds for time of:
24 single-unders (each)
19 hanging knee raises (total)
2 clean and jerks (total)
400-meter run (total)

Share all work, including splitting the run for 200 meters each.

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Double-Under
The Toes-to-Bar
The Clean and Jerk
The Power Clean and Split Jerk
Running | Position Drill
The Hanging Knee Raise
The Single-Under
CrossFit Hero and Tribute Workouts

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Ned

7 rounds for time of:
11 back squats
1,000-meter row

♀ Bodyweight barbell
♂ Bodyweight barbell

Compare to 141030.

Post time to comments.

Stimulus and Strategy:
Today, we honor Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, who died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. He is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.

This long workout will challenge both your endurance and stamina. Aim to complete the row in 5 minutes or less each round. Scale the distance to stay within that time domain, or cap each row at 5 minutes.

Choose a moderate back squat load that allows you to complete most, if not all, sets in under a minute. While the weight may feel manageable early on, be mindful that the combination of repeated rowing efforts and accumulating fatigue will make the back squats increasingly demanding as the workout progresses. Focus on maintaining a steady pace throughout and avoid the temptation to push too hard in the early rounds. Consistency will pay off over the course of this longer effort.

Intermediate option:
7 rounds for time of:
11 back squats
800-meter row

♀ ¾-body weight barbell
♂ ¾-bodyweight barbell

Beginner option:
5 rounds for time of:
11 back squats
400-meter row

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Back Squat
Rowing
CrossFit Hero and Tribute Workouts

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Rest Day

Virtuosity, Earned: Inside the First Afternoon of a CrossFit Level 1 Seminar

The Saturday afternoon of a CrossFit Level 1 Seminar moves fast: presses, push jerks, a lecture on what virtuosity really means, and a workout that turns a room of strangers into something closer to a team. By the final round of thrusters and burpees, no one is thinking about the morning's nerves anymore.

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Jennifer

Complete as many rounds and reps as possible in 26 minutes of:
10 pull-ups
15 kettlebell swings
20 box jumps

♀ 35-lb kettlebell and a 20-inch box
♂ 53-lb kettlebell and a 24-inch box

Compare to 150925.

Post rounds and reps to comments.

Stimulus and Strategy:
Today, we honor Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, who died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer, serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family members.

Today is a long, grip-intensive workout that will test your ability to maintain a consistent pace across several rounds. Aim to perform all movements unbroken for the first few rounds, then limit yourself to no more than two sets per movement as fatigue builds later in the workout.

Focus on consistency and smooth transitions throughout. Look for opportunities to manage your grip between the pull-ups and kettlebell swings, as grip fatigue is likely to become a limiting factor. Stay disciplined with your pacing early so you can continue moving efficiently from start to finish.

Intermediate option:
Complete as many rounds and reps as possible in 26 minutes of:
5 pull-ups
15 kettlebell swings
20 box jumps

♀ 26-lb kettlebell and a 20-inch box
♂ 35-lb kettlebell and a 24-inch box

Beginner option:
Complete as many rounds and reps as possible in 26 minutes of:
5 ring rows
10 kettlebell swings
15 box step-ups

Rest 2 minutes between rounds.

♀ 18-lb kettlebell and a 16-inch box
♂ 26-lb kettlebell and a 20-inch box

Resources:
The Kipping Pull-Up
The Kettlebell Swing
The Box Jump
The Box Step-Up
CrossFit Hero and Tribute Workouts

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Michael

3 rounds for time of:
800-meter run
50 GHD back extensions
50 sit-ups

Compare to 240318.

Post time to comments.

Stimulus and Strategy:
Today's workout is in honor of Navy Lt. Michael McGreevy, 30, of Portville, New York, who was killed in Afghanistan on June 28, 2005, when the helicopter he was aboard crashed. McGreevy is survived by his wife, Laura; daughter, Molly; mother, Patricia Mackin; and father, Michael McGreevy Sr.

Today, we tackle a longer Hero workout featuring simple movements that heavily tax the lower body and core. Each round should take between 8 and 10 minutes to complete. Scale the run distance as needed to keep each effort under 5:30.

Most athletes should opt for GHD hip extensions rather than back extensions to maintain movement quality and keep intensity high. However, if you can continue moving well and maintain proper form, perform back extensions.

Scale the sit-up volume and/or difficulty so each set can be completed in under 2:15. Focus on steady pacing throughout and aim to stay consistent from round to round.

Intermediate option:
3 rounds for time of:
800-meter run
25 GHD hip extensions
50 sit-ups

Beginner option:
3 rounds for time of:
400-meter run
20 Superman arch-ups
20 sit-ups

Resources:
Running Drills | High Knees and Butt Kickers
The GHD Back Extension
The AbMat Sit-Up
The GHD Hip Extension
The Superman Arch
CrossFit Hero and Tribute Workouts

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Omar

For time:
10 thrusters
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees

♀ 65-lb barbell
♂ 95-lb barbell

Compare to 130521.

Post time to comments.

Stimulus and Strategy:
Today's workout is in honor of U.S. Army 1st Lt. Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, who died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents, Maria and Pablo; sister, Marisel; and brothers, Pablo and Javier.

Choose a barbell load that allows you to perform consistent sets of 10 or more reps from the start, with the possibility of smaller sets only in the final round as fatigue sets in. Keep breaks short and focus on steady movement throughout the workout. Aim to maintain at least 10 burpees per minute. Consider stepping up from the bottom of each burpee to help manage your heart rate and maintain a consistent pace.

Intermediate option:
For time:
10 thrusters
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
For time:
10 thrusters
10 bar-facing burpees
15 thrusters
15 bar-facing burpees
20 thrusters
20 bar-facing burpees

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Thruster
The Bar-Facing Burpee
CrossFit Hero and Tribute Workouts

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Rest Day

Setting the Tone: Inside the First Morning of a CrossFit Level 1 Seminar

The CrossFit Level 1 Course doesn't ease you in; it pulls you in. From the first lecture to the first movement group, the morning of Day 1 is designed to replace uncertainty with understanding and hesitation with conviction. Here's what happens when the classroom doors open.

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For time:
5,000-meter run

Compare to 250507.

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Stimulus and Strategy:
Today is a monostructural benchmark — a 5K run! Pacing is everything in a 5K. Resist the urge to go out too fast. Instead, settle into your rhythm during the first 800 meters and build from there. Your legs may still be feeling the effects of yesterday’s rope climbs and hang squat cleans, so we’ll make sure to get them loosened up during the warm-up.

Regardless of your goal, focus on maintaining a consistent pace throughout the run or executing a negative split by starting slightly slower and finishing faster. Avoid the common mistake of sprinting the first half of the workout only to fade significantly in the second half. Consistency and patience early on will set you up for a strong finish.

Intermediate option:
Same as Rx'd.

Beginner option:
On a 20-minute clock:
Run for distance

Resources:
Running | Change in Support Drill
Running | Falling Forward
Running | Line Drills
Running | Partner Falling Drill

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For time:
15 hang squat cleans
5 rope climbs to 15 feet
12 hang squat cleans
4 rope climbs
9 hang squat cleans
3 rope climbs

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♀ 105-lb barbell
♂ 155-lb barbell

Stimulus and Strategy:
Today’s workout is a descending-ladder couplet of hang squat cleans and rope climbs. Expect a serious grip challenge. The goal is to move efficiently and maintain a steady pace, with most athletes aiming to finish in 10 minutes or less, with faster athletes approaching the 6-minute mark.

Choose a moderate load for the hang squat cleans that allows you to complete each round in no more than 3 sets. Whether you are experienced with rope climbs or still developing the skill, spend time on the rope during your warm-up and use the opportunity to refine your technique. Select a variation that appropriately challenges your current ability while allowing you to maintain consistency throughout the workout.

Intermediate option:
For time:
15 hang squat cleans
5 rope climbs to 12 feet
12 hang squat cleans
4 rope climbs
9 hang squat cleans
3 rope climbs

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
For time:
15 hang squat cleans
5 pull-to-stands
12 hang squat cleans
4 pull-to-stands
9 hang squat cleans
3 pull-to-stands

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Hang Squat Clean
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Modified Rope Climb: Pull-to-Stand

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Rest Day

Before the First Rep: Inside the CrossFit Level 1

The CrossFit Level 1 Certificate Course has set the gold standard for fitness education for over two decades, but what most participants never see is the machinery behind the experience. Before a single rep is coached or a lecture begins, hours of preparation, deliberate connection, and relentless attention to detail have already shaped the day. This is the story of how it all comes together.

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30-20-10 reps for time of:
Front-rack reverse lunges
Knees-to-elbows
Bike calories

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♀ 95-lb barbell
♂ 135-lb barbell

Stimulus and Strategy:
Today’s workout features a descending-rep ladder designed to keep you moving at a fast pace from start to finish. Choose a front-rack lunge load that allows you to complete the work with no more than two breaks at any point in the workout. Focus on maintaining an upright torso and strong front-rack position throughout every lunge repetition.

For the knees-to-elbows, make sure each rep meets the standard by clearly touching your knees to your elbows. Scale the movement as needed to maintain consistent sets of at least five reps throughout the workout.

Attack the bike with intent. Aim to complete the first round of calories in under 2 minutes and use that effort to set the tone for the rest of the workout. Stay disciplined on your movement standards and push the pace where you can.

Intermediate option:
26-16-6 reps for time of:
Front-rack reverse lunges
Knees-to-elbows
Bike calories

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
20-10-5 reps for time of:
Front-rack reverse lunges
Hanging leg raises
Bike calories

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Front-Rack Reverse Lunge
The Kipping Knees-to-Elbows
The Rogue Echo Bike
The Hanging Leg Raise
The Hanging Knee Raise

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Deadlift 5-5-5-5-5 reps

Compare to 260128.

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Stimulus and Strategy:
Today’s workout is a classic heavy day. Use your most recent heavy deadlift as a reference point when planning today’s loads. The goal is to lift a challenging weight relative to your current capacity, either by using the same heavy load across all five sets or by starting around 65% or more of your recent 1-rep max and building throughout the session.

Newer athletes, or those still developing consistency in the deadlift, should prioritize sound mechanics and use lighter loads as needed. Focus on building movement quality before progressing to near-maximal efforts. Aim to complete a set every 4 minutes. If that rest interval feels excessive and your mechanics remain solid, consider increasing the load to make the sets more challenging.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Deadlift

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