On a 2-minute clock:
25 front squats
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
20 push presses
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
15 thrusters
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
10 squat clean thrusters
Max-calorie Echo bike in the remaining time

Your score is the total number of calories accumulated.

♀ 75-lb barbell
♂ 115-lb barbell

Post total calories to comments.

Stimulus and Strategy:
Today’s workout is four sprint-style efforts. The barbell movements are progressive and build on the previous set as the final set is a combination of the three sets prior. The loading of the barbell should be on the lighter side. Push to complete the barbell movements as quickly as possible to give yourself more time on the bike.

Scaling:
Reduce the load of the barbell.

To reduce the complexity of the barbell movements, perform each movement with a single dumbbell or pair of dumbbells.

In case of an injury or limitation, perform the calories on any machine available. If you have a squatting limitation, perform deadlifts, push presses, hang power cleans, and hang power clean and jerks (instead of the movements in the workout).

Intermediate option:
On a 2-minute clock:
25 front squats
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
20 push presses
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
15 thrusters
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
10 squat clean thrusters
Max-calorie Echo bike in the remaining time

Your score is the total number of calories accumulated.

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
On a 2-minute clock:
20 front squats
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
15 push presses
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
10 thrusters
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
5 squat clean thrusters
Max-calorie Echo bike in the remaining time

Your score is the total number of calories accumulated.

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
On the thrusters, focus on keeping the weight glued to your shoulders and then launching the barbell off your body as you stand up out of the squat.

Resources:
The Front Squat
The Push Press
The Thruster
Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 10 minutes of:
20 GHD sit-ups
2 rope climbs to 15 feet

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a sneaky couplet. Expect the GHD sit-ups to make the rope climbs a bit more difficult than they might normally be. If you have limited experience with the GHD, reduce the range of motion and reduce reps. If you do not have a GHD, check below for alternatives. For the rope climbs, only go up if you are confident you can complete the rep safely. Have fun with this workout and remember to be intentional with your foot hook in anticipation of accumulated fatigue.

Scaling:
Reduce the reps of the GHD sit-ups and rope climbs.

To reduce the demand of the GHD sit-ups, reduce the range of motion to parallel or a quarter. For the rope climbs, reduce the height of the climb.

In case of an injury or limitation, perform V-ups or AbMat sit-ups in place of the GHD sit-ups. For the rope climbs, consider pull-to-stands or strict pull-ups.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
20 GHD sit-ups to parallel
2 rope climbs to 12 feet

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
20 AbMat sit-ups
4 pull-to-stands
Stop if you complete 4 rounds before time is up.

Coaching cues:
To reduce the number of pulls it takes to get to the top on each rope climb, focus on leaning back and bringing your knees to your elbows before you secure your foot hook and stand up.

Resources:
The GHD Sit-Up
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The AbMat Sit-Up
Pull-to-Stand

Every minute on the minute for 5 minutes for load:
3 touch-and-go power snatches

Every minute on the minute for 5 minutes for load:
2 touch-and-go power snatches

Every minute on the minute for 5 minutes for load:
1 power snatch

Post loads to comments.

Compare to 250303.

Stimulus and Strategy:
Today’s workout is an opportunity to lift heavy. Keep in mind, heavy is relative to each individual's capacity and competence with the lift. Look back at your previous score to help you navigate today’s effort. The goal is to lift your heaviest load for each 5-minute section. Keep in mind, this is 15 minutes of continuous work without designated rest between segments. You can increase the loading across each minute, maintain the same weight for multiple sets, or stay at one weight for the entire workout. Newer and less-experienced athletes should focus on refining technique at submaximal loads rather than increasing the weight throughout the workout.

Scaling:
Reduce the loading of the barbell to maintain the integrity of the lift.

To reduce the complexity of the lift, reduce the loading, and consider performing a hang power snatch to avoid having to navigate the knees.

In case of an injury or limitation, consider performing a power clean for an overhead limitation. You can also perform single-arm snatches with a dumbbell or kettlebell.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
As you cycle the barbell, focus on pressing the hips back, pulling the barbell into the body, and brushing the thighs as the barbell returns to the floor.

Resources:
The Power Snatch

Find a gym near you:
View the CrossFit map

Rest Day

CrossFit Nutrition: Consistency Over Perfection

Tired of the endless cycle of perfect meal prep followed by complete diet derailment after one "cheat meal"? The obsession with nutritional perfection is sabotaging your long-term success more than you realize. Discover why "consistently good" beats "inconsistently perfect" every time, and learn about the Three Pillars Method® — a flexible framework that makes success inevitable. This anti-perfectionist approach to nutrition will help you string together more successful days, reduce food-related stress, and actually achieve lasting results instead of losing the same 10 pounds over and over again.

Find a gym near you:
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For time:
800-meter run
40 wall-ball shots
400-meter run
30 wall-ball shots
200-meter run
20 wall-ball shots

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

Post time to comments.

Stimulus and Strategy:
Today’s workout is a descending ladder of running and wall-ball shots. Push to complete each set of wall-ball shots in big chunks. If you can go unbroken, do it and then push the pace on the runs. As soon as you finish a set of wall-ball shots, get moving on to the next run.

Scaling:
Reduce the load of the medicine ball. Reduce the distance of each run.

To reduce the complexity of the wall-ball shots, lower the height of the target and reduce the loading of the medicine ball.

In case of injury or limitation, perform a 1,750/2,500-meter Echo bike or 800/1,000-meter row in place of the 800-meter run. For the 400-meter run, perform 900/1,250-meter Echo bike or 400/500-meter row. For the 200-meter run, perform a 500/700-meter Echo bike or 200/250-meter row. For the wall-ball shots, perform a medicine-ball squat (overhead limitation) or a medicine-ball push press (squat limitation).

Intermediate option:
For time:
800-meter run
40 wall-ball shots
400-meter run
30 wall-ball shots
200-meter run
20 wall-ball shots

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

Beginner option:
For time:
400-meter run
20 wall-ball shots
200-meter run
15 wall-ball shots
200-meter run
10 wall-ball shots

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

Coaching cues:
After you throw the medicine ball in the wall-ball shot, bring your hands down right in front of your face and relax your shoulders. This will help you reduce shoulder fatigue.

Resources:
CrossFit Running Course
The Wall-Ball Shot

Find a gym near you:
View the CrossFit map

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

Find a gym near you:
View the CrossFit map

Rest Day

At CrossFit, We Don’t Negotiate On This and Neither Should You

Why did Coach Glassman insist that "range of motion is non-negotiable”? Discover how moving through full, natural ranges in functional movements not only maximizes your performance and power output but also serves as your best defense against injury. Learn when ROM can be modified, how to safely progress toward ideal positions, and why settling for limited movement patterns might hold back your performance potential.

Find a gym near you:
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CrossFit Community Cup Workout 3

In 20 minutes, establish:
1-rep-max front squat
1-rep-max hang power clean

Post the total weight lifted across both lifts to comments, and submit your score as part of the 2025 Community Cup, presented by YETI.

Coaching cues:
When initiating the lifting phase of the front squat, focus on elevating your chest and shoulders upward toward the ceiling. This may help reduce issues of the hips elevating at a faster rate than shoulders, which may cause you to lean excessively forward.

Resources:
The Front Squat
The Hang Power Clean

Find a gym near you:
View the CrossFit map

CrossFit Community Cup Workout 2 - Pro

Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work

Rounds 1 and 2
15 toes-to-bars
15 overhead squats
Max-calorie row

Rounds 3 and 4
15-calorie row
15 overhead squats
Max bar muscle-ups

Your score is the total number of reps completed.

♀ 75-lb barbell
♂ 115-lb barbell

Post reps completed to comments, and submit your score as part of the 2025 Community Cup, presented by YETI.

Scaling:
Head over to the Community Cup website for additional variations of today’s workout based on your level and tier earned in the 2025 CrossFit Open.

Coaching cues:
To effectively link together multiple toes-to-bar reps, focus on actively pulling your feet back and down as you lower your legs, and move your chest and shoulders forward into the arch position.

Resources:
The Kipping Toes-to-Bar
The Overhead Squat
Rowing Technique Tips
The Kipping Bar Muscle-Up

CrossFit Community Cup Workout 1 - Pro

Complete as many rounds and reps as possible in 20 minutes of:
15 box jump-overs
10 dumbbell snatches
5 strict handstand push-ups

♀ 35-lb dumbbell, 24-inch box
♂ 50-lb dumbbell, 30-inch box

Post reps completed to comments, and submit your score as part of the 2025 CrossFit Community Cup.

Scaling:
Head over to the Community Cup website for additional variations of today’s workout based on your level and tier earned in the 2025 CrossFit Open.

Coaching cues:
On the strict handstand push-ups, focus on lowering your head into the proper tripod position and keep your quads, glutes, and abdominals tight throughout the rep.

Resources:
Box Jump-Over Variations
The Dumbbell Power Snatch
The Kipping Handstand Push-Up

Find a gym near you:
View the CrossFit map

Rest Day

Doctor Warns Against CrossFit; We Warn Against This

Every year, thousands of CrossFit athletes honor Lieutenant Michael Murphy with the "Murph" workout. But as the popularity of this workout explodes beyond CrossFit gyms, doctors are now warning about a dangerous trend: untrained athletes attempting this elite-level challenge and ending up hospitalized with "exploding biceps." After 18 years coaching Murph, long-time CrossFit coach Chris McDonald reveals what mainstream media gets wrong about CrossFit injuries and the CrossFit experience in general.

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4 rounds for time of:
400-meter run
10 bodyweight back squats

Post time to comments.

Stimulus and Strategy: Today’s workout aims to test your lower-body stamina with moving a relatively moderate-to-heavy load. The loading of this barbell should be challenging, but you should be able to grind through 10 reps unbroken in each set. Take the barbell from a rack if available. Push the pace on the run only if you can maintain unbroken back squats. Otherwise, use this run as “recovery.” If you are planning on performing the Community Cup workouts, consider reducing the loading in today’s workout, focusing on quality of movement, and preparing for the week ahead.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the back squats, consider performing goblet squats with a dumbbell or kettlebell.

In case of injury or limitation, perform 400/500 meters on the rower or ski erg, or 900/1,250 meters on the Echo bike. For the back squats, consider air squats to a target that allows for a pain-free range of motion.

Intermediate option:
4 rounds for time of:
400-meter run
10 ¾-bodyweight back squats

Beginner option:
4 rounds for time of:
200-meter run
10 back squats

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
In the descent of the back squat, focus on sending your hips back and down while trying to “screw” your feet into the ground.

Resources:
Pose Running Drills | Lean and Pull
The Back Squat

Find a gym near you:
View the CrossFit map

G.I. Jane

For time:
100 burpee pull-ups

Jump to a pull-up bar 1 foot above your reach.

Post time to comments.

Compare to 210420.

Stimulus and Strategy:
Today’s workout is a benchmark workout called G.I. Jane. If you have completed this workout before, look back at your previous score to help you navigate today’s effort. This workout is all about mental fortitude and your ability to endure the monotony of the task in front of you. There is nothing fancy here — just “fall” to the floor, get up, and get your chin over the pull-up bar. Your legs are your best friend when it comes to these pull-ups. Use them to jump your chin up over the bar. Choose a height for your pull-up bar that allows you to keep moving. When in doubt, lower the pull-up bar and go faster.

Scaling:
Reduce the reps and/or the height of the pull-up bar.

To reduce the complexity of the burpee, consider performing an up-down. For the pull-up portion of the movement, reduce the height of the pull-up bar to allow yourself the opportunity to jump your chin over the bar.

In case of injury or limitation, perform burpees or up-downs with a jump to touch the pull-up bar (instead of performing the pull-up).

Intermediate option:
For time:
70 burpee pull-ups

Jump to a pull-up bar 6 inches above your reach.

Beginner option:
For time:
50 burpee pull-ups

Jump to a pull-up bar at the middle of your forearms when your arms are extended overhead.

Coaching cues:
Draw a line on the floor directly underneath the pull-up bar. On each burpee, place your hands on this line and focus on jumping your feet to your hands. This will position you in the best spot to jump to your bar.

Resources:
Burpee Pull-Up | Movement Demo
The Burpee Pull-Up With Greg Amundson
Burpee Pull-Up Tips

Find a gym near you:
View the CrossFit map

Rest Day

From Bottle to Barbell: How CrossFit Became My Recovery Lifeline

After years of struggling with alcohol addiction, Heidi Moody found salvation not in a bottle but in a barbell. Discover how the structure, community, and physical demands of CrossFit transformed not just her body but also her identity, providing the strength to maintain 15 years of sobriety and help others find their way. This story is about finding purpose and belonging when you need it most.

Find a gym near you:
View the CrossFit map

For total reps:
Tabata double-unders

Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating single-leg squats

Then, Tabata double-unders

Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post reps to comments.

Stimulus and Strategy:
Today’s workout is essentially three 4-minute efforts. Two of these efforts are Tabata double-unders and the couplet is a 4-minute AMRAP (as many reps as possible). Your score today is total reps. The loading of the dumbbell should be relatively light and allow you to complete your reps unbroken. Choose an option for the single-leg squats that allows you to keep moving.

Scaling:
Reduce the loading of the dumbbell.

To reduce the complexity of the double-unders, perform single-unders. For the single-leg squats, consider performing single-leg squats to a target or single-leg squats with the non-squatting leg wrapped around the heel of the squatting leg.

In case of injury or limitation, perform calories on any available machine in place of the double-unders. For the dumbbell hang snatches, perform dumbbell hang cleans (overhead limitation). For the single-leg squats, consider reverse lunges or air squats.

Intermediate option:
For total reps:
Tabata double-unders

Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating single-leg squats to a target

Then, Tabata double-unders

Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
For total reps:
Tabata single-unders

Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating reverse lunges

Then, Tabata single-unders

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
To maintain balance in the single-leg squat, focus on keeping your chest over the thigh of the squatting leg and leaning slightly toward the leg you are squatting on.

Resources:
The Double-Under
The Dumbbell Hang Snatch
The Single-Leg Squat
The Single-Under
Reverse Lunge
Single-Leg Squat Scaling

For time:
30 deadlifts
20 hang squat cleans
10 shoulder-to-overheads

♀ 145 lb
♂ 205 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is just you and a barbell. This is meant to be a heavy conditioning effort. While the deadlifts will be the “easiest” part of the workout, each movement will continue to get more difficult. Manage your reps and your pace accordingly. Beware of “sprinting” through the deadlifts. A fatigued posterior can create trouble in the movements that follow. Today is a great day to work with a load that is challenging, as long as the safety and integrity of the movements are maintained. Have fun!

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the hang squat cleans, consider breaking the movement into a hang power clean and then a front squat. For all of these movements, using a single dumbbell or pair of dumbbells would reduce the complexity.

In case of injury or limitation, perform any or all of the movements with a single dumbbell or kettlebell.

Intermediate option:
For time:
30 deadlifts
20 hang squat cleans
10 shoulder-to-overheads

♀ 105 lb
♂ 155 lb

Beginner option:
For time:
30 deadlifts
20 hang squat cleans
10 shoulder-to-overheads

♀ 35 lb
♂ 45 lb

Coaching cues:
In the hang squat clean, focus on getting the shoulder behind the barbell at full extension before pulling yourself into the squat.

Resources:
The Deadlift
The Hang Squat Clean
The Push Press
The Push Jerk

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

Rest Day

How Thoracic Mobility Impacts Your CrossFit Performance

Struggling with overhead lockouts, weak front squats, or inconsistent kipping? The problem might not be your shoulders or hips; it may be your thoracic spine. While many focus on shoulder mobility, this overlooked section of your upper back could be limiting your PRs and setting you up for chronic pain. Discover why addressing issues here might be the key to unlocking your overhead strength, gymnastics potential, and pain-free training.

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 15 minutes of:
5 thrusters
10 toes-to-bars
15 burpees

♀ 115 lb
♂ 165 lb

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a triplet with a heavier long-range-of-motion weightlifting movement. Yes, the thruster weight should be challenging, but you should be able to perform your reps unbroken in every round. You may have to rest following the burpees, but you should go unbroken when you pick the barbell up. Manage your pace on the toes-to-bars and burpees to minimize “extended” breaks and long gazes at the barbell.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the toes-to-bars, shorten the range of motion. Consider knees-to-chests or hanging knee raises. For the burpees, consider reducing the reps or performing up-downs.

In case of injury or limitation, perform dumbbell thrusters, push presses (squat limitation), or front squats (overhead limitation) in place of the thrusters. For the toes-to-bars, consider V-ups or sit-ups.

Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
5 thrusters
10 knees-to-chests
15 burpees

♀ 75 lb
♂ 115 lb

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
5 thrusters
10 hanging knee raises
10 burpees

♀ 35 lb
♂ 45 lb

Coaching cues:
Aim to keep a full grip on the barbell when holding it in the front rack — even that pesky pinky. This will give you the most ideal position to press from after you stand up out of the squat.

Resources:
The Thruster
The Kipping Toes-to-Bar
The Burpee
Hanging Knee Raises | Kipping

Elizabeth

21-15-9 reps for time of:
Cleans
Ring dips

♀ 95 lb
♂ 135 lb

Post time to comments.

Compare to 230623.

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark and is meant to be completed relatively quickly. The goal is to complete the work in 10 minutes or less. The cleans can be performed as either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. If you have completed this workout in the past, use your previous score to help you navigate today’s effort.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the ring dips, consider jumping ring dips or foot-assisted ring dips. For the cleans, perform hang power cleans.

In case of injury or limitation, perform single-dumbbell cleans. For the ring dips, consider push-ups or bench/box dips.

Intermediate option:
21-15-9 reps for time of:
Cleans
Jumping ring dips

♀ 65 lb
♂ 95 lb

Beginner option:
15-12-9 reps for time of:
Cleans
Foot-assisted ring dips

♀ 35 lb
♂ 45 lb

Coaching cues:
As you are moving up and down on the rings, keep the rings close to your body — almost as if you were trying to put the rings in your pockets.

Resources:
The Clean
The Power Clean
The Ring Dip
Ring Dip Scaling

Find a gym near you:
View the CrossFit map

Rest Day

Squat Mobility and Knee Pain: What Every CrossFit Athlete Needs to Know

Can't hit the squat standard in CrossFit without pain? You're not alone. For many CrossFit athletes, limited depth isn't about effort; it's about mobility. Discover the hidden connection between your ankles, hips, and knees that could be the difference between hitting PRs or staying stuck. Learn two simple tests that reveal your mobility profile and targeted fixes that will have you squatting deeper, stronger, and pain-free.

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On a 3-minute clock, complete 5 rounds for max distance:
15/20-calorie row
15 box jumps
In the remaining time, perform a dumbbell farmers carry for max distance.

Rest 2 minutes between sets. Perform the farmers carry in 25-foot segments.

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box

Post total distance to comments.

Stimulus and Strategy:
Today’s workout contains some interval grunt work. The goal is to get through the row and the box jumps quickly and give yourself as much time as possible for the farmers carry. Remember, your score is the total distance you carried the dumbbells at the end of 5 sets. Choose options that allow you to have at least 45 seconds to accumulate distance with the farmers carry. Hang on to those dumbbells.

Scaling:
Reduce the load of the dumbbells. Reduce the calories on the rower and the height of the box.

To reduce the complexity of the box jumps, perform step-ups. For the farmers carries, consider using one dumbbell.

In case of injury or limitation, perform the calories on any machine available. For the dumbbell farmers carries, consider hanging from a pull-up bar.

Intermediate option:
On a 3-minute clock, complete 5 rounds for max distance:
12/15-calorie row
15 box jumps
In the remaining time, perform a dumbbell farmers carry for max distance.

Rest 2 minutes between sets. Perform the farmers carry in 25-foot segments.

♀ 20-lb dumbbells, 20-inch box
♂ 35-lb dumbbells, 24-inch box

Beginner option:
On a 3-minute clock, complete 5 rounds for max distance:
7/10-calorie row
10 box step-ups
In the remaining time, perform a dumbbell farmers carry for max distance.

Rest 2 minutes between sets. Perform the farmers carry in 25-foot segments.

♀ 10-lb dumbbells, 20-inch box
♂ 15-lb dumbbells, 20-inch box

Coaching cues:
In the dumbbell farmers carry, pull your shoulders back and down. Imagine sticking your lats into your back pockets.

Resources:
Rowing Technique Tips
The Box Jump
The Dumbbell Farmers Carry
The Box Step-Up

Find a gym near you:
View the CrossFit map

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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Murph

For time:
Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 14/20-lb vest or body armor, wear it.

Or

Hero workout of your choice

Review the list of Hero workouts and honor someone with an all-out effort.

Post your choice of workout and result to comments.

If you perform Murph, don’t forget to log your score in the Progress tab in the CrossFit app. You can also support the Murph Challenge by officially registering at themurphchallenge.com or by donating directly to the Lt. Michael P. Murphy Memorial Scholarship Foundation at murphfoundation.org.

Today’s workout was created in 2005 in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. This workout was one of Murphy’s favorites, and he’d named it “Body Armor.” It is now referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Compare to 240527.

Stimulus and Strategy:
By design, most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Keep in mind that “challenging” is relative, and athletes should adjust workouts to align with their physical and psychological tolerances. If you are performing Murph, partition the pull-ups, push-ups, and squats as needed. Consider 20 sets of 5 pull-ups, 10 push-ups, and 15 air squats, or 10 rounds of 10 pull-ups, 20 push-ups, and 30 air squats. If you have completed Murph previously, consider performing the pull-ups, push-ups, and air squats unpartitioned. Beginner athletes should reduce the work to a level that is attainable yet challenging.

Scaling:
Reduce the repetitions of the pull-ups, push-ups, and air squats. Reduce the distance of each run.

To reduce the complexity of the pull-up, consider ring rows. For the push-ups, perform this movement from the knees or with your hands on a 30-inch box. For the air squats, perform this movement to a target that allows for a pain-free range of motion.

In case of injury or limitation, perform 1,600/2,000 meters on a rower (this should be a last resort) or 3,500/5,000 meters on an Echo bike.

Intermediate option:
For time:
Run 1 mile
50 pull-ups
100 push-ups
150 air squats
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 25 minutes into your workout.

Or

Hero workout of your choice.

Review the list of Hero workouts and honor someone with an all-out effort.

Beginner option:
For time:
Run 800 meters

Then, 10 rounds of:
5 ring rows
10 push-ups with hands elevated on a box
15 air squats

Then, run 800 meters

Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 20 minutes into your workout.

Or

Hero workout of your choice.

Review the list of Hero workouts and honor someone with an all-out effort.

Coaching cues:
In the push-up, squeeze your thighs, glutes, and abdominals to move the body up and down as one unit.

Resources:
Running Workshop: Pose Alignment
The Kipping Pull-Up
The Push-Up
The Air Squat
The Ring Row.
Push-Up Tips

Rest Day

Nutrition 101: Part 4 – Fat

Fats, composed of carbon, hydrogen, and oxygen, provide 9 calories per gram, making them an efficient energy storage system that powers the body during rest and between meals while fulfilling critical functions beyond energy production. Unlike carbohydrates, certain fats are essential nutrients that the body cannot produce itself, while others contribute to hormone production, cell membrane integrity, and vitamin absorption.

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Complete as many rounds and reps as possible in 12 minutes of:
200/250-meter row
25-foot handstand walk
10 dumbbell box step-overs
25-foot handstand walk

♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 24-inch box

Stimulus and Strategy:
Today’s workout is meant to be lower volume while keeping the intensity high in preparation for those doing a Hero workout or Murph on Monday. Use options that allow you to complete about 4 rounds. Athletes who want to push the pace could certainly complete around 6 rounds. Work hard today and have fun.

Scaling:
Reduce the load of the dumbbells. Reduce the distance of the handstand walk.

To reduce the complexity of the handstand walk, perform shoulder taps in the pike position or perform bear crawls. For the dumbbell step-overs, reduce the height of the box.

In case of injury or limitation, perform a 500/700-meter Echo bike or a 200-meter run. For the dumbbell step-overs, perform this movement with no weight and reduce the height of the box.

Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
200/250-meter row
20 shoulder taps in the pike position
10 dumbbell box step-overs
20 shoulder taps in the pike position

♀ 15-lb dumbbells and a 20-inch box
♂ 25-lb dumbbells and a 24-inch box

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
200/250-meter row
25-foot bear crawl
10 box step-overs
25-foot bear crawl

♀ 12-inch box
♂ 20-inch box

Coaching cues:
During the handstand walk, think about pushing your hands into the floor and touching your toes to the ceiling.

Resources:
Rowing
The Handstand Walk
Dumbbell Box Step-Over
Box Step-Over
The Bear Crawl

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5 rounds for time of:
15 GHD back extensions
25 AbMat sit-ups
50 double-unders

Post time to comments.

Stimulus and Strategy:
Today’s workout is all about the midline. Expect all three movements to offer their own challenge. The GHD back extensions focus on targeting your ability to isolate your spinal erectors and abdominals as you move your body through space. The AbMat sit-ups isolate the abdominals and hip flexors (depending on how you position your legs). The double-unders will challenge your ability to resist the urge to bend at the hips and disrupt a stable midline. Focus on quality of movement versus rushing and moving with poor form.

Scaling:
Reduce the reps of the back extensions, AbMat sit-ups, and double-unders.

To reduce the complexity of the GHD back extensions, perform GHD hip extensions or 30- to 45-second GHD Superman holds. For the double-unders, work on double-under attempts or single-unders for 1 minute.

In case of injury or limitation, perform a lightly loaded or unloaded good morning in place of the GHD back extensions. For the AbMat sit-ups, accumulate 30-second to 1-minute plank holds. For the double-unders, consider a 500/700-meter Echo bike or 200/250-meter row.

Intermediate option:
5 rounds for time of:
10 GHD back extensions
20 AbMat sit-ups
30 double-unders

Beginner option:
5 rounds for time of:
20-second GHD superman hold
10 AbMat sit-ups
30 single-unders

Coaching cues:
On the GHD back extensions, focus on starting and finishing the movement with your chin. At the start of the movement, the chin tucks toward the chest, then each vertebra follows after. To finish the movement, extend each vertebra, then bring the chin back to its neutral position.

Resources:
The GHD Back Extension
The AbMat Sit-Up
The Double-Under
The Single-Under

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Rest Day

Nutrition 101: Part 3 – Carbohydrates

Carbohydrates give you quick fuel. Think of them as your body's gasoline. Simple carbs (like sugar in candy and fruit) give you fast energy that doesn't last long, while complex carbs (like those in whole grains and vegetables) provide slower, longer-lasting fuel. However, unlike protein (which provides essential amino acids) and fat (which provides essential fatty acids), there are no essential carbohydrates. Read on to find out why.

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As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats

♀ 145 lb
♂ 205 lb

Post total rounds and reps to comments.

Compare to 240531.

Stimulus and Strategy:
In today’s workout, moving this moderately heavy barbell is going to get way more metabolic than you want it to. Use a load that allows you to complete the hang power cleans in 1-3 sets and the front squats in 1-2 sets throughout the entire workout. Breaks are expected, but the goal is to keep marching forward and maintain at least 1 round every 2 minutes. If you completed this workout previously, use that score to help you navigate today’s effort.

Scaling:
Reduce the load of the barbell.

To reduce the complexity of the hang power cleans and front squats, use a pair of dumbbells to complete both movements.

In case of injury or limitation, perform Russian kettlebell swings in place of the hang power cleans. For the front squats, perform goblet squats with a single kettlebell or dumbbell. If necessary, squat to an elevated target that allows for a pain-free range of motion.

Intermediate option:
As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats

♀ 105 lb
♂ 155 lb

Beginner option:
As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats

♀ 55 lb
♂ 75 lb

Coaching cues:
In the hang power clean, focus on getting the elbows around the barbell as quickly as possible. Think about driving your elbows through the barbell after you get as tall as possible.

Resources:
The Hang Power Clean
The Front Squat

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Every 4 minutes for 7 rounds: 200-meter run

Post each run time to comments.

Compare to 211112.

Stimulus and Strategy:
Today, we are running fast. Each round in this workout should be an all-out effort. This will allow for plenty of time to recover between sprints. If you have completed this workout or something like it previously, use that information to help inform your target pace. Athletes should work and push their boundaries to their own capacity. Beginners can reduce the total number of rounds.

Scaling:
Reduce the number of rounds or the distance of each effort. In case of injury or limitation, perform a 500/700-meter Echo bike or 200/250-meter row.

Intermediate option:
Same as Rx’d.

Beginner option:
Every 4 minutes for 4 rounds:
200-meter run

Coaching cues:
When running, focus on leading with the hips and then leaning forward with the entire body.

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

For time:
30 toes-to-bars
20 lateral burpees over the dumbbell
10 alternating dumbbell snatches
24 toes-to-bars
16 lateral burpees over the dumbbell
8 alternating dumbbell snatches
18 toes-to-bars
12 lateral burpees over the dumbbell
6 alternating dumbbell snatches

♀ 50-lb dumbbell
♂ 75-lb dumbbell

Stimulus and Strategy:
Today’s workout has three movements organized in a descending rep scheme. Aim to move through as quickly as possible while minimizing your breaks. The loading of the dumbbell should be moderate to heavy. This may require you to reset and switch hands with the dumbbell on the floor. Following the dumbbell snatches, pay attention to your grip on the toes-to-bars. If you break, count to five, then jump back up on the bar.

Scaling:
Reduce the load of the dumbbell. Reduce the reps of the toes-to-bars and burpees.

To reduce the complexity of the toes-to-bars, reduce the range of motion. Consider performing knees-to-chests or hanging knee raises. For the dumbbell snatches, perform them from the hang position.

In case of injury or limitation, perform V-ups or AbMat sit-ups in place of the toes-to-bars. For the burpees, perform up-downs. For the dumbbell snatches, perform Russian kettlebell swings.

Intermediate option:
For time:
30 knees-to-chests
20 lateral burpees over the dumbbell
10 alternating dumbbell snatches
24 knees-to-chests
16 lateral burpees over the dumbbell
8 alternating dumbbell snatches
18 knees-to-chests
12 lateral burpees over the dumbbell
6 alternating dumbbell snatches

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Beginner option:
For time:
20 hanging knee raises
15 lateral burpees over the dumbbell
10 alternating dumbbell hang snatches
16 hanging knee raises
12 lateral burpees over the dumbbell
8 alternating dumbbell hang snatches
12 hanging knee raises
9 lateral burpees over the dumbbell
6 alternating dumbbell hang snatches

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
With the heavier dumbbell snatch in today’s workout, focus on keeping the working arm straight through the middle of the movement. Then, as the hips extend, pull the elbow high and outside, and push the dumbbell to the sky.

Resources:
The Kipping Toes-to-Bar
The Dumbbell Power Snatch
Hanging Knee Raises
The Dumbbell Hang Power Snatch

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