CrossFit's Workout Of The Day

Rest Day

The Illusion of Fitness and Earning Intensity: How CrossFit Breaks the Comfort Trap

Intensity is the key to CrossFit's life-changing results, but most people avoid it because discomfort hurts. The truth? If you're staying comfortable in your workouts, you're not chasing fitness — you're clinging to mediocrity. Here's why embracing the struggle is the only path to real results.

Find a gym near you:
View the CrossFit map

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

♀ 125-lb barbell
♂ 185-lb barbell

Post time to the comments.

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

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

♀ 95-lb barbell
♂ 135-lb barbell

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

♀ 35-lb barbell
♂ 45-lb barbell

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

Find a gym near you:
View the CrossFit map

Pre- and post-workout accessory:*
Max set of strict pull-ups

*Complete 1 set before and 1 set after the workout.

3 rounds for time of:
400/500-meter row
40 AbMat sit-ups
30 alternating dumbbell snatches

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post time and total strict pull-ups to the comments.

Stimulus and Strategy:
Today's workout is simple, yet challenging, with a goal time of 13-18 minutes. Each row is intended to be completed at a moderate-to-hard pace that allows for completion in 1:45-2:15 — scale the distances to get you close to these time range goals. The sit-up volume is high, and 40 reps will be difficult to achieve at a rapid pace, but shoot to complete these in no more than 2 minutes; scale as needed to do so. Choose a moderate dumbbell snatch load that allows you to complete at least 15-20 reps consecutively. The demand of this movement will be made more difficult due to the row and sit-ups that precede it. It will take time to establish the correct mechanics and the correct load prior to starting the workout.

Intermediate option:

Pre- and post-workout accessory:*
Max set of strict pull-ups

*Complete 1 set before and 1 set after the workout.

3 rounds for time of:
400/500-meter row
30 AbMat sit-ups
30 alternating dumbbell snatches

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:

Pre- and post-workout accessory:*
Max ring rows

Feet should be directly underneath the rings.
*Complete 1 set before and 1 set after the workout.

3 rounds for time of:
250/300-meter row
15 AbMat sit-ups
15 alternating dumbbell snatches

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
The Strict Pull-Up
The Ring Row
Rowing Body Position Tips
The AbMat Sit-Up
The Dumbbell Power Snatch

Find a gym near you:
View the CrossFit map

Rest Day

Your CrossFit Open Game Plan: Four Movements and the Mindset To Master Them

The 2026 CrossFit Open, presented by Air National Guard, is coming, along with the nervous excitement, uncertainty, and that critical voice in your head when you can't do a programmed movement or see better scores on the leaderboard. Here's how to overcome common movement faults, develop smarter strategies, and give yourself the tools for a better Open experience this year and for many years to come.

Find a gym near you:
View the CrossFit map

Deadlift 5-5-5-5-5 reps

Compare to 250429.

Post loads to the comments.

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

Intermediate option:
Same as Rx'd

Beginner option:
Same as Rx'd

Resources:
The Deadlift
Deadlift Cycling | Faults and Fixes

Find a gym near you:
View the CrossFit map

Complete as many reps as possible in 3 minutes of:
200-meter run
50-foot handstand walk
Max kettlebell swings

Rest 1 minute between sets. Repeat for a total of 4 sets.

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Post reps to the comments.

Stimulus and Strategy:
Today, you'll take on four AMRAPs, where you'll need to get through a run and a handstand walk before accumulating max kettlebell swings. Your score is the total kettlebell swings you complete over the 4 sets. Choose scaling options as needed to ensure you have at least 30 seconds to perform kettlebell swings each round. Shoot to finish each run in under 1:15 and each handstand walk distance in under 1 minute. Your chosen kettlebell weight should allow you to perform the reps unbroken or with no more than one break. Find a run pace that's challenging but allows you to start your handstand walk as soon as you finish.

Intermediate option:
Complete as many reps as possible in 3 minutes of:
200-meter run
25-foot handstand walk
Max Russian kettlebell swings

Rest 1 minute between sets. Repeat for a total of 4 sets.

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Beginner option:
Complete as many reps as possible in 3 minutes of:
200-meter run
50-foot bear crawl
Max Russian kettlebell swings

Rest 1 minute between sets. Repeat for a total of 4 sets.

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Resources:
Running | Falling Forward
The Handstand Walk
The Kettlebell Swing
The Russian Kettlebell Swing
The Bear Crawl

Find a gym near you:
View the CrossFit map

21-15-9 reps for time of:
Dumbbell box step-overs
Chest-to-bar pull-ups

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

Post time to the comments.

Stimulus and Strategy:
Today, you'll take on a grippy workout that will challenge you to be smart about breaks, while still pushing intensity. Choose a load that allows you to continue moving with minimal breaks on the dumbbell box step-overs. Plan to hold the dumbbells at your sides in a farmers-carry position. Scale the pull-ups as needed for you to complete the reps in 1-3 sets each round. The descending rep scheme should allow you to keep the intensity up even as your grip and shoulders fatigue.

Intermediate option:
21-15-9 reps for time of:
Dumbbell box step-overs
Pull-ups

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

Beginner option:
21-15-9 reps for time of:
Dumbbell box step-overs
Jumping pull-ups

♀ 15-lb dumbbells and a 12-inch box
♂ 25-lb dumbbells and a 12-inch box

Resources:
The Dumbbell Box Step-Over
The Kipping Chest-to-Bar Pull-Up
The Kipping Pull-Up
Jumping Pull-Up Progression

Find a gym near you:
View the CrossFit map

Rest Day

Mastering CrossFit Gymnastics: How to Build Strength, Stability, and Confidence

The first workout of the 2026 CrossFit Open, presented by Air National Guard, is just about five weeks away. And while there’s no such thing as cramming for the Open, you can brush up on some skills to feel more prepared. In this article, we share an action plan for leveling up your gymnastics skills.

Find a gym near you:
View the CrossFit map

2 rounds for time of:
40/50-calorie row
40 burpees
30 knees-to-elbows

Post time to the comments.

Stimulus and Strategy:
Today, we have a longer workout that will test your consistency and challenge you to maintain efficient movement. Aim to maintain a consistent row pace, keeping the arms long and focusing on the leg drive. Steady wins the race on burpees today — just keep chipping away at those reps.

Intermediate option:
2 rounds for time:
40/50-calorie row
40 burpees
30 knees-to-chests

Beginner option:
2 rounds for time:
20/30-calorie row
20 burpees
10 hanging knee raises

Resources:
Rowing
The Burpee
The Kipping Knees-to-Elbows
The Kipping Hanging Knee Raise

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead squats, left arm
6 dumbbell overhead squats, right arm
12 lateral jumps over the dumbbell

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post reps to comments.

Stimulus and Strategy:
Today, we have a short AMRAP with some intended pressing interference between the snatches and overhead squats. Efficient use of your hips in the snatch will save your shoulders a bit for the overhead squats. Keep your working arm locked out in the overhead squat to maintain the ability to push through fatigue. Use the lateral jumps to catch your breath and allow your shoulders to rest before starting the next set of snatches.

Intermediate option:
Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead squats, left arm
6 dumbbell overhead squats, right arm
12 lateral jumps over the dumbbell

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead reverse lunges, left arm
6 dumbbell overhead reverse lunges, right arm
12 lateral steps over the dumbbell

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
The Dumbbell Hang Power Snatch
The Dumbbell Overhead Squat

Find a gym near you:
View the CrossFit map

Rest Day

73-Year-Old Does the CrossFit Games Open

At 73, Nancy Hoshaw had survived a heart attack and breast cancer — and then she took on the CrossFit Open. While elite athletes compete to be named Fittest on Earth, athletes like Hoshaw compete with time and age itself, determined to stay independent and inspire others to refuse the slow slide into decline. Her journey from reluctant participant to global inspiration proves it's never too late to open new doors.

Find a gym near you:
View the CrossFit map

Every minute on the minute for 8 minutes:
2 shoulder presses

Add weight every 2 minutes. Use 50-60% of the heaviest set for the workout.

Then,

4 rounds for time of:
400-meter run
12 shoulder presses

Post loads and time to comments.

Stimulus and Strategy:
Today's workout is a sneaky upper-body pressing stamina day. Expect these shoulder presses to be a bit more challenging with an elevated heart rate. The loading for intermediate and Rx'd athletes will be 50-60% of their heaviest set in the strength work. This loading should feel light to moderate and allow you to perform your reps in 2 sets or less. This is a good starting point, and you can always adjust as needed. Plan on taking the barbell out of a rack during the EMOM, but for the workout, you will take the barbell from the ground. Push the pace on each run. Get to the bar, pick it up, and get right to work.

Intermediate option:
Same as Rx'd.

Beginner option:
Every minute on the minute for 8 minutes:
2 shoulder presses

Add weight every 2 minutes. Use 50-60% of the heaviest set for the workout.

Then,

4 rounds for time:
200-meter run
12 shoulder presses

Resources:
The Shoulder Press
Running | Change in Support Drill

Find a gym near you:
View the CrossFit map

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

Compare to 251114.

Post loads to comments.

Stimulus and Strategy:
Today, you get to lift heavy relative to your capacity. The effort should require all of your focus and attention to execute each set. Experienced athletes should build to a heavy set of 3 and plan to go as heavy as possible. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable. Look at your previous attempt to see your most recent 3-rep front squat number Alternatively, if you are familiar with a recent 1-rep-max front squat, lift around 70% or more.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Front Squat

Find a gym near you:
View the CrossFit map

7 rounds for time of:
7 deadlifts
5 hang power cleans
3 bar muscle-ups

♀ 105 lb
♂ 155 lb

Post time to comments.

Stimulus and Strategy:
Today's workout is a triplet that will help prepare you for the Open, challenging you to hang onto the barbell for a higher-volume workout. Shoot to complete the deadlifts and hang power cleans in under 30 seconds each, never breaking more than once. Plan to go straight from the deadlifts into the hang power cleans each round — if you need a break, take it before the final deadlift to go straight into the hang power cleans. Choose a bar muscle-up number and/or variation that allows you to complete the reps in under 45 seconds each round. If you are working on performing the Rx'd variation of the bar muscle-ups, scale the volume to just a single rep each round. Expect the deadlifts and cleans to have a compounding effect on the bar muscle-ups. Pause before jumping up to the bar and maximize the efficiency of your kip.

Intermediate option:
5 rounds for time of:
7 deadlifts
5 hang power cleans
3 bar muscle-ups

♀ 75 lb
♂ 115 lb

Beginner option:
5 rounds for time:
7 deadlifts
5 hang power cleans
5 jumping chest-to-bar pull-ups

♀ 35 lb
♂ 45 lb

Resources:
The Deadlift
The Hang Power Clean
The Kipping Bar Muscle-Up
The Jumping Chest-to-Bar Pull-Up

Find a gym near you:
View the CrossFit map

Rest Day

The Best CrossFit Open Prep Program Ever

Forget cramming. The best Open prep is the training you've been doing all year. Top coaches like Nick Saban and Josh Everett teach the same lesson: trust your process, not a last-minute program. Use the Open to reveal where your year-round training is working and where it needs adjustment.

Find a gym near you:
View the CrossFit map

10 rounds for time of:
60-foot sandbag bear-hug carry
7/10-calorie Echo bike

Rest 1 minute between rounds.

Post total time and load to comments.

Stimulus and Strategy:
Today, you'll take on 10 sprint-style efforts with a short break after each round. The loading for the workout is up to you, so choose a weight for the sandbag carry that is challenging but will allow for unbroken sets for all 10 rounds. If there is no sandbag available, perform the carry with two kettlebells in the rack position. Complete the Echo bike calories in 45 seconds or less each round; scale volume if needed to do so. Push the pace from the start.

Intermediate option:
Same as Rx'd.

Beginner option:
7 rounds for time of:
60-foot medicine-ball bear-hug carry
5/7-calorie Echo bike

Rest 1 minute between rounds.

Resources:
The Sandbag Bear-Hug Carry
From the Archives: Sandbag Training
The Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Open Workout 20.2

Complete as many rounds and reps as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Compare to 220102.

Post time to comments.

Stimulus and Strategy:
Today, you'll take on Open Workout 20.2. If you have completed this workout before, check your previous score. This workout consists of short and quick rounds. This means it's easy to come out at a fast pace and burn out too soon. Move at a consistent pace that allows for 1-2 minutes per round in the first half of the workout. Choose dumbbells that allow you to consistently perform 4 quality reps at a time. Scale double-unders to timed attempts or single-unders if needed to finish in less than 30 seconds. If you have done this workout before, tackle the toes-to-bars however you need to in order to improve your score. For all others, shoot to perform the 6 reps done in 1-2 smooth sets every round.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
4 dumbbell thrusters
6 knees-to-armpits
30 seconds of double-unders

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee raises
24 single-unders

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Resources:
The Dumbbell Thruster
The Kipping Toes-to-Bar
The Double-Under
The Kipping Hanging Knee Raise
The Single-Under

Find a gym near you:
View the CrossFit map

Rest Day

An Invitation to the 2026 Worldwide CrossFit Open

The CrossFit Open is more than a test of fitness — it’s a challenge that builds mental toughness, resilience, and confidence. While it provides valuable insights into our progress, it also forces us to perform under pressure, face our fears, and push beyond our comfort zone. Whether it’s conquering a tough movement, racing the clock, or battling self-doubt, the Open is our chance to choose growth over fear and walk away stronger, fitter, and prouder. This year, embrace the challenge — do the hard thing and make it count.

Find a gym near you:
View the CrossFit map

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

*Complete the calories on any machine.

♀ 20-inch box
♂ 24-inch box

Post time to comments.

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

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

*Complete the calories on any machine.

♀ 20-inch box
♂ 24-inch box

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

Perform no more than 30 reverse lunges in each interval.

♀ 12-inch box
♂ 18-inch box

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

Find a gym near you:
View the CrossFit map

Grace

For time:
30 clean and jerks

♀ 95-lb barbell
♂ 135-lb barbell

Compare to 240329.

Post time to comments.

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

Intermediate option:
For time:
30 clean and jerks

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For time:
30 clean and jerks

♀ 45-lb barbell
♂ 65-lb barbell

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

Find a gym near you:
View the CrossFit map

For time:
400-meter run
50 dumbbell bench presses
400-meter run
50 ring push-ups
400-meter run
50 hand-release push-ups
400-meter run

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today, we have a longer workout that will challenge your upper-body pushing stamina. Choose loading and scaling variations that will allow you to maintain large sets and a quick pace on the run. Shoot to finish each run in under 2:30; push the last effort, knowing you are at the finish line. Make a plan for how you will break up your reps today to ensure you don't go to failure too early.

Intermediate option:
For time:
400-meter run
50 dumbbell bench presses
400-meter run
35 ring push-ups
400-meter run
35 hand-release push-ups
400-meter run

♀ 25-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
For time:
200-meter run
30 dumbbell bench presses
200-meter run
30 ring push-ups with rings pushed out to a steep incline
200-meter run
30 hand-release push-ups from knees
200-meter run

♀ 10-lb dumbbells
♂ 20-lb dumbbells

Resources:
Pose Running Drills | Lean and Pull
The Dumbbell Bench Press
The Ring Push-Up
The Hand-Release Push-Up
Ring Push-Up Coaching Tips

Find a gym near you:
View the CrossFit map

Rest Day

Back Squats Are Not the Enemy

When experts recommend replacing back squats with single-leg movements to avoid pain, they're treating the symptom, not the cause. Back squats are an essential functional movement that builds capacity across all aspects of fitness. When they cause pain, the solution isn't to abandon them but to scale the load, fix your technique, and address gaps in your overall program. For lifelong health and fitness, the answer is simple: squat more, more often.

Find a gym near you:
View the CrossFit map

30-24-18-12-6 reps for time of:
Calorie row
Lateral burpees over the rower
Alternating dumbbell snatches

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post time to comments.

Stimulus and Strategy:
Today, we have a longer-duration triplet. Aim to complete the first set in 6 minutes or less. Stay smooth on this one — none of the movements should stop you in your tracks, and with the descending rep scheme, aim to keep the pace up. Choose a dumbbell loading that allows you to complete at least 15 reps to start.

Intermediate option:
24-18-12-6-3 reps for time of:
Calorie row
Lateral burpees over the rower
Alternating dumbbell snatches

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
18-12-6-3 reps for time of:
Calorie row
Burpees
Alternating dumbbell hang snatches

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
Rowing Technique Tips
The Lateral Burpee Over the Rower
The Dumbbell Power Snatch
The Burpee
The Dumbbell Hang Power Snatch

Find a gym near you:
View the CrossFit map

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

Rest 90 seconds

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

Rest 90 seconds

Post total reps to comments.

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

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

Rest 90 seconds

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

Rest 90 seconds

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

Rest 2 minutes

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

Rest 2 minutes

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

Find a gym near you:
View the CrossFit map

Rest Day

Breaking Through Squat Plateaus (Without Abandoning CrossFit)

Your back squat is stuck, and you think you need to abandon CrossFit for a 12-week specialized strength program. Here's the truth: you can break through that plateau with simple adjustments right within your regular training.

Find a gym near you:
View the CrossFit map

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

Find a gym near you:
View the CrossFit map

For time:
2-minute plank hold
30 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
20 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
10 box jump-overs
100-meter dumbbell farmers carry

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

Post time to comments.

Stimulus and Strategy:
Today, you'll take on a descending box jump-over challenge with plank holds and farmers carries mixed in. This will serve as midline work made extra challenging, thanks to an elevated heart rate. Aim to complete the plank holds and farmers carries in 2 sets or less. Make sure you hold a sound hollow position through all plank-hold efforts. If your hips begin to sag or pike, scale the movement. Move as quickly as you can during the box jump-overs, while maintaining confidence with each jump. Remember to stand tall with the dumbbells and move through the farmers carries with your shoulders pulled back and down.

Intermediate option:
For time:
2-minute plank hold
30 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
20 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
10 box jump-overs
100-meter dumbbell farmers carry

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

Beginner option:
For time:
1-minute plank hold
20 box jump-overs
100-meter dumbbell farmers carry
1-minute plank hold
15 box jump-overs
100-meter dumbbell farmers carry
1-minute plank hold
10 box jump-overs
100-meter dumbbell farmers carry

♀ 10-lb dumbbells and a 12-inch box
♂ 15-lb dumbbells and a 20-inch box

Resources:
The Plank Hold
Plank Variations
Box Jump-Over Variations
The Dumbbell Farmers Carry

Find a gym near you:
View the CrossFit map

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

Compare to 250929.

Post your best lift to comments.

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

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

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

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Snatch

Find a gym near you:
View the CrossFit map

Rest Day

Creatine: Everything You Need To Know (And Why Your Diet Matters More)

Creatine is back in the spotlight with impressive research on physical and cognitive benefits — and yes, it works. But if you're agonizing over whether to take 3 or 5 grams while grabbing Taco Bell before your workout, you're having the wrong conversation entirely.

Find a gym near you:
View the CrossFit map

For time:
30 Russian kettlebell swings
30 kettlebell goblet squats
5 kettlebell Turkish get-ups, right arm
5 kettlebell Turkish get-ups, left arm
20 Russian kettlebell swings
20 kettlebell goblet squats
4 kettlebell Turkish get-ups, right arm
4 kettlebell Turkish get-ups, left arm
10 Russian kettlebell swings
10 kettlebell goblet squats
3 kettlebell Turkish get-ups, right arm
3 kettlebell Turkish get-ups, left arm

♀ 53-lb kettlebell
♂ 70-lb kettlebell

Stimulus and Strategy:
In today’s workout, your kettlebell is going to be your best friend. The loading should be moderate and allow you to complete your swings and squats in 2 sets or less. For the Turkish get-ups, perform all reps on one arm before moving on to the other. Rest as needed between reps. Remember that one full Turkish get-up is standing up with the kettlebell overhead and then returning to the starting position.

Scaling:
Reduce the loading of the kettlebell. Reduce the reps of each movement.

To reduce the complexity of the goblet squats, decrease the range of motion by squatting to a target.

In case of injury or limitation, for the Russian kettlebell swings, perform kettlebell deadlifts or single-arm Russian kettlebell swings. For the goblet squats, perform goblet lunges or air squats. For the Turkish get-ups, perform kettlebell windmills.

Intermediate option:
For time:
30 Russian kettlebell swings
30 kettlebell goblet squats
5 kettlebell Turkish get-ups, right arm
5 kettlebell Turkish get-ups, left arm
20 Russian kettlebell swings
20 kettlebell goblet squats
4 kettlebell Turkish get-ups, right arm
4 kettlebell Turkish get-ups, left arm
10 Russian kettlebell swings
10 kettlebell goblet squats
3 kettlebell Turkish get-ups, right arm
3 kettlebell Turkish get-ups, left arm

♀ 35-lb kettlebell for the swings and 26-lb kettlebell for the Turkish get-up
♂ 53-lb kettlebell for the swings and 35-lb kettlebell for the Turkish get-up

Beginner option:
For time:
20 Russian kettlebell swings
20 kettlebell goblet squats
4 kettlebell Turkish get-ups, right arm
4 kettlebell Turkish get-ups, left arm
15 Russian kettlebell swings
15 kettlebell goblet squats
3 kettlebell Turkish get-ups, right arm
3 kettlebell Turkish get-ups, left arm
10 Russian kettlebell swings
10 kettlebell goblet squats
2 kettlebell Turkish get-ups, right arm
2 kettlebell Turkish get-ups, left arm

♀ 18-lb kettlebell for the swings and 10-lb dumbbell for the Turkish get-up
♂ 26-lb kettlebell for the swings and 15-lb dumbbell for the Turkish get-up

Coaching cues:
For the kettlebell Turkish get-ups, take your time. Direct your attention to the kettlebell and focus on keeping the load over your body at all times.

Resources:
The Russian Kettlebell Swing
The Kettlebell Goblet Squat
Kettlebell Turkish Get-Up Tips

Find a gym near you:
View the CrossFit map

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

Rest 90 seconds

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

Rest 90 seconds

Post reps to comments.

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

Scaling:
Reduce the distance on the row.

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

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

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

Rest 90 seconds

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

Rest 90 seconds

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

Rest 90 seconds

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

Rest 90 seconds

♀ 15-lb dumbbells
♂ 20-lb dumbbells

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

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

Find a gym near you:
View the CrossFit map