CrossFit's Workout Of The Day

Service Cup Workout 1

For time:
50 wall-ball shots
50 box jump-overs
50 wall-ball shots
50 medicine-ball box step-overs
50 wall-ball shots
50 lateral burpee box jump-overs

Time cap: 25 minutes

♀ 14-lb medicine ball to a 10-foot target and a 20-inch box
♂ 20-lb medicine ball to a 10-foot target and a 24-inch box

Post time to comments.

Stimulus and Strategy:
Service Cup Workout 1 is a mental grind, so plan to keep chipping away at the reps and pushing forward. If you're signed up for the Service Cup, perform one of the competition variations. If you're not signed up, scale the workout to fit your needs and capacity.

The medicine ball load should be light, allowing you to complete each set of wall-ball shots in 3:30 or faster. Aim for fast sets of at least 10 reps with short breaks in between — if you can hang on for bigger chunks, do it. Don't fatigue yourself on the box movements; keep moving and chipping away at the reps. Slow is smooth, and smooth is fast.

Keep in mind there's a 25-minute time cap, so give it your all until the very end. If you're signed up for the Service Cup, don't forget to log your scores.

Be sure to check out the Service Cup website for more information, rules, and standards.

Intermediate option:
For time:
50 wall-ball shots
50 box jump-overs
50 wall-ball shots
50 medicine-ball box step-overs
50 wall-ball shots
50 lateral burpee box jump-overs

Time cap: 25 minutes
Step-ups are allowed.

♀ 10-lb medicine ball to a 9-foot target and a 20-inch box
♂ 14-lb medicine ball to a 10-foot target and a 24-inch box

Beginner option:
For time:
20 wall-ball shots
20 box step-overs
20 wall-ball shots
20 medicine-ball box step-overs
20 wall-ball shots
20 lateral burpee box step-overs

Time cap: 25 minutes

♀ 6-lb medicine ball to a 9-foot target and a 12-inch box
♂ 10-lb medicine ball to a 9-foot target and a 12-inch box

Resources:
The Wall-Ball Shot
Box Jump-Over Variations
The Medicine-Ball Box Step-Over
The Lateral Burpee Box Jump-Over

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Rest Day

Optimal Nutrition: The Goalpost Doesn’t Move

Everyone's got an opinion on food. Ours hasn't changed in 25 years, because it works. Food quality and quantity. Activity levels. Strategies that hold up for everyday athletes, elite competitors, and anyone managing chronic disease. This episode digs into all of it. No trends. No gimmicks. Just what the science and hundreds of thousands of CrossFit athletes have proven. And if you want to learn even more about how to dial in your nutrition or help others do the same, check out our Applied Nutrition courses near you.

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Service Cup Workout 3

Part A
On a 15-minute clock, for time:
10 shuttle runs
15 clean and jerks
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks

One shuttle run is 25 feet down and 25 feet back.

♀ 95-lb barbell
♂ 135-lb barbell

Part B
At 15 minutes, on a 3-minute clock:
Build to a 1-rep-max clean and jerk

Post time and heaviest lift to comments.

Stimulus and Strategy:
Today, you'll take on a two-part workout as part of the 2026 Everyday Hero Service Cup. Complete Part A quickly for as much rest as possible before starting Part B.

If you're signed up for the Service Cup, perform one of the competition variants and log your scores. If you're not signed up, scale the workout to fit your needs and capacity.

Expect this one to get you breathing heavy with a barbell in hand. Shoot to finish Part A in 8-15 minutes, then find a 1-rep-max clean and jerk in a 3-minute window once the clock hits 15 minutes. The sooner you finish Part A, the more rest you'll have before the max-effort lift.

The load for Part A is meant to be moderate, allowing for some touch-and-go reps at a quick cadence. Part B is a fun opportunity to lift heavy while fatigued — keep your mechanics sound and aim for two to four good lifts in this tight timeframe.

If you're signed up for the Service Cup, don't forget to log your scores. Be sure to check out the Service Cup website for more information, rules, and standards.

Intermediate option:
Part A
On a 15-minute clock:
10 shuttle runs
15 clean and jerks
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks

One shuttle run is 25 feet down and 25 feet back.

♀ 65-lb barbell
♂ 95-lb barbell

Part B
At 15 minutes, on a 3-minute clock:
Build to a 1-rep-max clean and jerk

Beginner option:
Part A
On a 15-minute clock:
7 shuttle runs
15 clean and jerks
7 shuttle runs
12 clean and jerks
7 shuttle runs
9 clean and jerks
7 shuttle runs
9 clean and jerks

One shuttle run is 25 feet down and 25 feet back.

♀ 35-lb barbell
♂ 45-lb barbell

Part B
At 15 minutes, on a 3-minute clock:
Build to a 1-rep-max clean and jerk

Resources:
Shuttle Run Tips
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk

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Service Cup Workout 2

Complete as many reps as possible in 8 minutes of:
50-foot back rack lunges
25 pull-ups
50-foot front rack lunges
25 chest-to-bar pull-ups
50-foot overhead lunges
Max bar muscle-ups

♀ 80-lb barbell
♂ 115-lb barbell

Post reps to comments.

Stimulus and Strategy:
Today, we’re completing Service Cup Workout 2. Get ready for a chipper-style workout that increases in difficulty — the pulling movement gets more advanced as the hold position for the lunges gets more challenging.

If you're signed up for the Service Cup, perform one of the competition variations. If you're not signed up, scale the workout to fit your needs and capacity. The barbell load should be light to moderate, allowing you to complete each set of lunges in 1-2 sets. If you can perform both pull-ups and chest-to-bar pull-ups but struggle with or don't yet have bar muscle-ups, perform the workout as written — today may be the day you get your first one.

If you're signed up for the Service Cup, don't forget to log your scores.

Be sure to check out the 2026 Everyday Hero Service Cup website for more information, rules, and standards.

Intermediate option:
Complete as many reps as possible in 8 minutes of:
50-foot back rack lunges
25 jumping pull-ups
50-foot front rack lunges
25 pull-ups
50-foot overhead lunges
Max chest-to-bar pull-ups

♀ 60-lb barbell
♂ 85-lb barbell

Beginner option:
For time:
30-foot back rack lunges
15 ring rows
30-foot front rack lunges
15 ring rows
30-foot overhead lunges
15 jumping pull-ups

Time cap: 8 minutes

♀ 15-lb barbell
♂ 25-lb barbell

Resources:
The Back Rack Lunge
The Kipping Pull-Up
The Front Rack Lunge
The Kipping Chest-to-Bar Pull-Up
The Overhead Lunge
The Kipping Bar Muscle-Up
Jumping Pull-Up Progression
The Ring Row

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On a 20-minute clock:

From 0:00-10:00, for time:
Run 1,600 meters

10:00-20:00:
Build to a 5-rep-max bench press

Post time and load to comments.

Stimulus and Strategy:
Today we have a hard mile run effort, followed by 10 minutes to find a heavy 5-rep bench press.

Push hard on the mile — don't treat it as a warm-up for the bench press. When it's time to lift, complete 4-5 sets with 2 minutes of rest between each, building up to your heaviest 5-rep bench press for the day.

Intermediate option:
Same as Rx'd.

Beginner option:
On a 20-minute clock:

From 0:00-10:00, for time:
Run 800 meters

10:00-20:00:
Build to a 5-rep-max bench press

Resources:
Pose Running Drills | Pose Alignment
The Bench Press

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Rest Day

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

Why did CrossFit’s founder 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.

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Complete as many reps as possible in 12 minutes of:
2 wall walks
2 legless rope climbs

Add 1 wall walk every round.

Post reps to comments.

Stimulus and Strategy:
Today, we have a gymnastics couplet with legless rope climbs and ascending wall walks.

Shoot to complete sets of 2 wall walks in 45 seconds or faster; scale the range of motion up the wall as needed, but the goal is to get inverted today. Rope climbs should be done in under 1 minute — scale by using your legs, reducing the range of motion, or substituting pull-to-stands. If you can, give the legless rope climbs a try, even if you can't get all the way to the top.

Intermediate option:
Complete as many reps as possible in 12 minutes of:
2 wall walks
2 rope climbs

Add 1 wall walk every round.

Beginner option:
Complete as many reps as possible in 12 minutes of:
2 inchworm + push-ups
2 pull-to-stands

Add 1 inchworm + push-up every round.

Resources:
The Wall Walk
The Legless Rope Climb
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Inchworm + Push-Up

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Andi

For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 45-lb barbell
♂ 65-lb barbell

Compare to 260429.

Post your time to the comments.

Stimulus and Strategy:
Today's workout is the CrossFit benchmark Andi. We last completed this workout in April, so you have an opportunity see if you can improve your time.

Go for large sets from start to finish — ideally opening with at least 20 reps, then several sets of 15, never dropping below 10. If you're unable to hit that stimulus, reduce load or volume as needed.

In the warm-up, expect to demonstrate 15 sound, unbroken reps of each movement to earn that load for the workout. Don't mistake the light loads as an invitation to go as prescribed when that's not normally your approach — choose an easy load and move faster instead.

With a light load and high volume, it's easier to shorten your range of motion or move poorly as you fatigue. Maintain full range of motion through all movements, and don't be surprised if you need to slow down at some point to clean up your technique.

Intermediate option:
For time:
70 hang power snatches
70 push presses
70 sumo deadlift high pulls
70 front squats

♀ 35-lb barbell
♂ 45-lb barbell

Beginner option:
For time:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats

♀ 15-lb barbell
♂ 25-lb barbell

Resources:
The Hang Power Snatch
The Push Press
The Sumo Deadlift High Pull
The Front Squat

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Rest Day

Are You Sick, Well, or Fit? Why You Need to Track Your Health Markers

Fitness isn't a look. It's a capacity. CrossFit defines fitness as the ability to perform well across a wide range of tasks, movements, and time domains, and health as the ability to sustain that capacity for life. Picture a continuum running from sickness to wellness to fitness. Where you sit on it determines your buffer against disease. Track the numbers that matter: blood sugar, lipid profiles, and performance markers. Then use what you learn. Every healthy behavior you adopt moves you further up the continuum, building the vitality and resilience that keep decrepitude at bay.

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15-12-9 reps for load and time of:
Hang power cleans
Bar-facing burpees

Use the same weight for all three sets.
All hang power clean sets must be unbroken; if you drop the bar, start the set over.

Post load and time to comments.

Stimulus and Strategy:
Today's conditioning element is a mix of heavy and fast movements. Shoot to complete this workout in under 8 minutes; advanced athletes may finish in closer to 5.

Find a challenging hang power clean weight you can maintain for unbroken sets — a general guideline is 60-70% of your 1-rep max. If you drop the bar on any set, you must start over, so the load should be heavy enough that you'll want a little rest before each round of cleans to keep them unbroken.

Try to maintain a steady, consistent pace on the burpees. The rounds of 15 and 12 can even be treated like a "hard rest" before the next set of cleans, while the final 9 reps should be a sprint to the finish.

Intermediate option:
Same as Rx'd.

Beginner option:
15-12-9 reps for load and time of:
Hang power cleans
Bar-facing up-down + step-overs

Use the same weight for all three sets.
All hang power clean sets must be unbroken; if you drop the bar, start the set over.

Resources:
The Hang Power Clean
The Bar-Facing Burpee
The Bar-Facing Up-Down + Step-Over

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For time:
800-meter run
42 kettlebell swings
21 kettlebell goblet squats
30 kettlebell swings
15 kettlebell goblet squats
18 kettlebell swings
9 kettlebell goblet squats
800-meter run

♀ 53-lb kettlebell
♂ 70-lb kettlebell

Post time to comments.

Stimulus and Strategy:
Today we have a hard workout bookended by 800-meter runs. Shoot to push hard on each run, maintaining a fast pace through the second effort to bring it all home.

Choose a load that allows for larger kettlebell swing sets with no more than two breaks per round. Try to go unbroken on the squats.

Intermediate option:
For time:
800-meter run
42 kettlebell swings
21 kettlebell goblet squats
30 kettlebell swings
15 kettlebell goblet squats
18 kettlebell swings
9 kettlebell goblet squats
800-meter run

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Beginner option:
For time:
400-meter run
21 Russian kettlebell swings
21 kettlebell goblet squats
15 Russian kettlebell swings
15 kettlebell goblet squats
9 Russian kettlebell swings
9 kettlebell goblet squats
400-meter run

♀ 18-lb kettlebell
♂ 26-lb kettlebell

Resources:
The Kettlebell Swing
The Kettlebell Goblet Squat
The Russian Kettlebell Swing

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Push press 5-5-5-5-5 reps

Compare to 250709.

Post loads to comments.

Stimulus and Strategy:
Today's heavy day focuses on building strength overhead. Build to a challenging set of 5 push presses, then stay at that weight for all 5 working sets.

Your working weight shouldn't lead to failure, but it should require at least 2 minutes of rest — aim for 70% or more of your 1-rep max across all 5 sets, resting 2-3 minutes between them. You can choose whether to touch-and-go or stop and reset between each rep, depending on your comfort level today.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Push Press

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Rest Day

Strength Training Isn’t Optional for Women. It’s a Must.

Most of what passes for "strength training" for women isn't building the one thing that determines how they age: muscle. From immune resilience to bone density to metabolic health, the research points to the same lever, and it's not the number on the scale. Here's why every woman needs to put down the light dumbbells and pick up a barbell.

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5 rounds for time of:
200-meter run
20 air squats
20 push-ups
20 lunges

Post time to comments.

Stimulus and Strategy:
Today's workout is simple but challenging, regardless of your ability level. Some of you may have done it at the 2026 CrossFit Owners and Coaches Conference in the park.

If you're proficient with the movement, challenge yourself to move at a very fast pace from the start and hang on. Expect the squat-and-lunge combination to fatigue your legs more than you might anticipate — these movements will make the runs harder too, so try to hold a steady, consistent pace. The push-ups may end up being the toughest part when performed with great mechanics and full range of motion. Be strategic about how you manage your reps: break them up before muscular failure sets in, and use short rest breaks.

Intermediate option:
5 rounds for time of:
200-meter run
20 air squats
10 push-ups
20 lunges

Beginner option:
5 rounds for time of:
200-meter run
10 air squats
10 push-ups from the knees
10 lunges

Resources:
Running | Falling Forward
The Air Squat
The Push-Up
The Lunge
Push-Up From the Knees

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21-15-9* reps for time of:
Clean and jerks
Echo bike calories

*Women complete 15-12-9 Echo bike calories.

Then, at 20 minutes:
Build to a challenging power clean and jerk

♀ 65-lb barbell
♂ 95-lb barbell

Post time and load to comments.

Stimulus and Strategy:
Today's time domain tells you everything you need to know about this workout — it's fast! The light clean and jerks are meant to be completed in 1-3 sets across all rounds, with only brief rest breaks. Choose a load that lets you do at least 15 reps with smooth, high-quality movement. The bike is low skill, low repetition, but will challenge your respiratory system — find a calorie count that lets you hold a consistent moderate-to-hard effort. It should feel uncomfortable, but manageable. The set of 21 shouldn't take longer than 90 seconds. Today is about moving fast and consistently, with enough clarity and control to move the barbell well.

After the workout, feel free to take 10 minutes — or until your clock hits 20 minutes — to build to a challenging but not maximal power clean and jerk.

Intermediate option:
15-12-9 reps for time of:
Clean and jerks
Echo bike calories

Women complete 12-9-6 Echo bike calories.

Then, at 20 minutes:
Build to a challenging power clean and jerk

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
15-10-5 reps for time of:
Clean and jerks
Echo bike calories

Women complete 12-8-4 Echo bike calories.

Then, at 20 minutes:
Build to a challenging power clean and jerk

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Power Clean and Push Jerk
Rogue Echo Bike

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Rest Day

A Coach for Coaches: What Chuck Carswell Taught Me

Chuck Carswell has spent two decades as the heart of CrossFit's coaching education, shaping thousands of trainers with humility, patience, and an infectious laugh. This is a look at the coach behind the seminars: what makes him beloved, what makes him effective, and 10 videos and articles where you can learn from him directly. Whether you’re an athlete trying to improve a little bit every day, a coach who wants to learn from the best, or just want some hard-earned wisdom to help you over your next hurdle in life, this is for you

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On a 10-minute clock, complete:
50 burpee pull-ups
75 kettlebell swings
Max burpee pull-ups in the remaining time

The pull-up bar should be 6 inches above the fingertips with arms extended overhead. Your score is the number of burpee pull-ups completed.

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Post your reps to the comments.

Stimulus and Strategy:
Today's workout is a grind with a “rewarding” push at the end! Move through the first set of burpee pull-ups and kettlebell swings as quickly as possible, then, in the remaining time, perform as many burpee pull-ups as possible. Aim to complete the first set of burpee pull-ups in under 6 minutes. Choose a light kettlebell load that allows you to finish the swings in under 3:30 and in 2-3 sets. You should have at least 30 seconds to complete burpee pull-ups at the end of the workout. Some advanced athletes may have 3 minutes or more.

Intermediate option:
On a 10-minute clock, complete: 35 burpee pull-ups
50 kettlebell swings
Max burpee pull-ups in the remaining time

Fingertips should touch the pull-up bar with arms extended overhead. Your score is the number of burpee pull-ups completed.

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Beginner option:
On a 10-minute clock, complete:
25 burpees
25 jumping pull-ups
50 kettlebell swings
Max burpee jumping pull-ups in the remaining time

Mid-forearm should touch the pull-up bar with arms extended overhead. Your score is the number of jumping burpee pull-ups completed.

♀ 15-lb kettlebell
♂ 25-lb kettlebell

Resources:
The Burpee Pull-Up
The Kettlebell Swing
Burpee Pull-Up Tips
The Burpee
Jumping Pull-Up Progression

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Front squat 3-3-3-2-2-1-1 reps

Compare to similar on 260707 and 260408.

Post loads to comments.

Stimulus and Strategy:
Today's the day to lift heavy relative to your capacity. It's a session that demands full focus and attention on every set. Check back on your most recent heavy front squat days from April 8 and July 7 to help navigate today's weight, or if you know a recent 1-rep-max front squat, aim for 75% or more of that number. If you did yesterday's workout, expect today's legs to reflect it — don't be discouraged if the weight feels lighter than usual. Start a new set every 3 minutes so you get plenty of rest between lifts; if you don't need that much recovery, go heavier, as long as your mechanics hold up. Newer athletes should lighten the load and prioritize quality reps over chasing heavier numbers.

Intermediate option:
Same as Rx'd

Beginner option:
Front squat 5-5-5-5-5-5-5 reps

Resources:
The Front Squat

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Fight Gone Bad

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing for calories
Rest 1 minute

♀ 55-lb barbell, 14-lb medicine ball to a 9-foot target, and a 20-inch box
♂ 75-lb barbell, 20-lb medicine ball to a 10-foot target, and a 20-inch box

Compare to 250503.

Post reps to comments.

Stimulus and Strategy:
Fight Gone Bad is a classic CrossFit benchmark that targets metabolic conditioning and stamina. The goal is to stay in constant motion while avoiding full muscular fatigue in any one movement.

Before you start, pull up your score from May 3, 2025, so you have a clear target to beat. Hold full range of motion on every movement throughout. On the rower, keep moving continuously but only push as hard as you can without dragging down your other reps — it's already your lowest-rep station, so it's not worth it to go too hard there. Pick one movement you're strongest at and go all-out on it for your highest score, holding moderate, steady reps. You'll rack up the biggest total by leaning hard into push presses and wall-ball shots while easing off on sumo deadlift high pulls and rowing.

Intermediate option:
Same as Rx'd.

Beginner option:
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box step-ups
1 minute of push presses
1 minute of rowing for calories
Rest 1 minute

♀ 35-lb barbell, 6-lb medicine ball to a 9-foot target, and a 12-inch box
♂ 45-lb barbell, 10-lb medicine ball to a 10-foot target, and a 20-inch box

Resources:
The Wall-Ball Shot
The Sumo Deadlift High Pull
The Box Jump
The Push Press
Rowing Technique Tips
The Box Step-Up

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Rest Day

More Than a Workout: How the CrossFit Community Rewires Identity

We don't change our habits through willpower alone; we change them by changing who we surround ourselves with. Decades of research show health behaviors spread through social ties almost like contagion, and CrossFit's group structure puts that mechanism to work by design. This piece breaks down the science behind why the community isn't just a nice bonus; it's doing real, measurable work.

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For time:
21 power cleans, weight 1
21 high-ring dips
15 power cleans, weight 2
15 high-ring dips
9 power cleans, weight 3
9 high-ring dips

Perform a muscle-up to get to the high rings before beginning each set of dips and any time you break the reps.

♀ 95/125/155-lb barbell
♂ 135/185/225-lb barbell

Post time to comments.

Stimulus and Strategy:
Today, you'll take on a variation of the classic workout Elizabeth. Increase the load on the power cleans, starting with a moderate load and finishing with a heavy set of 9 — the load should require mostly singles for the second and third sets.

You must start each set of ring dips with a muscle-up, and if you break on a set, you must perform a muscle-up before continuing. Note that the ring dips will get challenging, so do not to push to failure on any set. Breaking the first set into 7/7/7 can help manage fatigue, even if it costs you an extra muscle-up or two.

Intermediate option:
For time:
21 power cleans, weight 1
21 ring dips
15 power cleans, weight 2
15 ring dips
9 power cleans, weight 3
9 ring dips

♀ 75/95/105-lb barbell
♂ 115/135/155-lb barbell

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

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Power Clean
The Ring Dip
The Kipping Muscle-Up
Foot-Assisted Ring Dip Scaling Tips

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2026 Community Cup Workout 4

2 rounds for time of:
150 double-unders
100 air squats
50 alternating dumbbell snatches

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post time to comments.

Stimulus and Strategy:
Welcome to the fourth workout of the 2026 Community Cup, created by Corey Waltz from Iron House CrossFit. If you're signed up for the Community Cup, perform the variation for your level — this year, you're also welcome to compete at a level above your own if you choose. If you're not signed up, scale the workout to fit your needs and capacity.

This is a longer, stamina-based effort. Aim for a smooth, constantly moving pace from start to finish. Dumbbell loading should be light to moderate, allowing at least 10 reps every time you pick it up. Advanced athletes not signed up for the Community Cup can challenge themselves with a heavier dumbbell.

If you're signed up for the Community Cup, don't forget to log your scores.

Intermediate option:
2 rounds for time of:
75 double-unders OR 225 single-unders
100 air squats
50 alternating dumbbell snatches

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
2 rounds for time of:
50 single-unders
50 air squats
25 alternating dumbbell snatches

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
The Double-Under
The Air Squat
The Dumbbell Power Snatch
The Single-Under

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Rest Day

CrossFit Gets Called "Too Intense," But This Gets a Pass?

Critics say CrossFit is too intense for regular people, then in the same breath recommend a four-round, all-out interval protocol with zero coaching, zero scaling, and zero entry point. Two CrossFit coaches break down what the Norwegian 4x4 actually is, why it's a reckless first workout for a beginner, and where it does have a place in a real training program.

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3 rounds for time of:
600/750-meter row
50 AbMat sit-ups
25 box jump-overs

♀ 24-inch box
♂ 30-inch box

Post time to comments.

Stimulus and Strategy:
Today's workout is a longer conditioning effort, and there is no reason to stop moving. Aim to perform each row in 3:30 or faster. Complete each round of sit-ups and box jump-overs in under 2 minutes.

As a safety precaution, we recommend stepping down from the box; jump down at your own risk.

Intermediate option:
3 rounds for time of:
500/600-meter row
40 AbMat sit-ups
25 box jump-overs

♀ 20-inch box
♂ 24-inch box

Beginner option:
3 rounds for time of:
300/400-meter row
20 AbMat sit-ups
15 box step-overs

♀ 12-inch box
♂ 16-inch box

Resources:
Rowing
The AbMat Sit-Up
Box Jump-Over Variations
The Box Step-Over

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2 rounds for total reps of:
On a 3-minute clock:
400-meter run
Max chest-to-bar pull-ups

Rest 1 minute

On a 3-minute clock:
400-meter run
Max handstand push-ups

Rest 1 minute

On a 3-minute clock:
400-meter run
Max dumbbell goblet squats

Rest 1 minute

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post total reps to comments.

Stimulus and Strategy:
Today, you'll take on an interval-style workout with a focus on higher-skill gymnastics at a fast pace. Push hard on each run to give yourself as much time as possible with each gymnastics movement. Plan to finish each run in under 2 minutes, so you have 1 minute or more for max reps of each gymnastics movement. The dumbbell loading should be light enough to hang on to it for the entire remaining time in the interval. Once you get through all 3 sets, start back at the beginning and move through each 3-minute AMRAP again.

Intermediate option:
2 rounds for total reps of:
On a 3-minute clock:
400-meter run
Max pull-ups

Rest 1 minute

On a 3-minute clock:
400-meter run
Max pike push-ups

Rest 1 minute

On a 3-minute clock:
400-meter run
Max dumbbell goblet squats

Rest 1 minute

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
2 rounds for total reps:
On a 3-minute clock:
200-meter run
20 ring rows

Rest 1 minute

On a 3-minute clock:
200-meter run
20 push-ups from the knees

Rest 1 minute

On a 3-minute clock:
200-meter run
20 dumbbell goblet squats

Rest 1 minute

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
Running | High Knees and Butt Kickers
The Kipping Chest-to-Bar Pull-Up
The Kipping Handstand Push-Up
The Dumbbell Goblet Squat
The Kipping Pull-Up
The Pike Push-Up
The Ring Row
The Push-Up From the Knees

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Snatch 2-2-2-2-2-2-2 reps

Compare to 260105 or 260309.

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Stimulus and Strategy:
Today's workout is a heavy day. Keep in mind that heavy is relative to each athlete. Look back at Jan. 5 and March 9 to compare with similar heavy snatch day numbers. You may regrip between reps. Build to a heavy double across 7 sets. If you miss a lift, reduce the load and make the needed corrections before building back up.

Spend time in your warm-up working on the squat snatch. If you need to switch from a power snatch to a squat snatch as the weight increases, this can be a challenging transition without practice.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Snatch
The Power Snatch

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Rest Day

Happy Feet: Rooting Your Foundation and Routine

Before the barbell even loads, your feet are already talking. The stomp, kick, twist, and rock are small rituals, not quirks. They're how your body finds stability before a heavy lift. Jason Watson breaks down the most common setup habits athletes rely on and shows you how to turn yours into a stronger, more consistent foundation.

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For time:
30-second L-sit hold
20 deadlifts
30-second L-sit hold
40 bar-facing burpees
30-second L-sit hold
20 deadlifts
30-second L-sit hold

♀ 225-lb barbell
♂ 315-lb barbell

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Stimulus and Strategy:
Get ready for some hard-hitting hip work today. Between the static holds and dynamic opening and closing, the hips are going to feel the heat. For the L-sit, choose between single-leg, bent-leg, and foot-assisted options — the ideal option allows for consistent 10-second sets. Choose a deadlift load that allows for sets of 5 throughout the workout with brief rest — no more than 15 seconds.

We only visit the bar-facing burpees once, right in the middle of the workout, for a big set of 40. If 10 per minute seems out of reach, find a pace that lets you complete the reps in under 4 minutes — don't get stuck moving too slow here.

Intermediate option:
For time:
30-second L-sit hold, one leg bent
20 deadlifts
30-second L-sit hold, one leg bent
40 bar-facing burpees
30-second L-sit hold, one leg bent
20 deadlifts
30-second L-sit hold, one leg bent

♀ 155-lb barbell
♂ 225-lb barbell

Beginner option:
For time:
30-second plank hold
20 deadlifts
30-second plank hold
20 burpees
30-second plank hold
20 deadlifts
30-second plank hold

♀ 55-lb barbell
♂ 75-lb barbell

Resources:
The L-Sit
The Deadlift
The Bar-Facing Burpee
Plank Hold Variations

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Community Cup Workout 3

For total reps:
As many reps as possible in 4 minutes of:
10 shuttle runs
21 toes-to-bars
Max power snatches

Rest 2 minutes

As many reps as possible in 4 minutes of:
10 shuttle runs
21 toes-to-bars
Max overhead squats

Rest 2 minutes

As many reps as possible in 4 minutes of:
10 shuttle runs
21 toes-to-bars
Max squat snatches

One shuttle run is 25 feet down and 25 feet back.

♀ 95-lb barbell
♂ 135-lb barbell

Post reps to comments.

Stimulus and Strategy:
Welcome to the third workout of the 2026 Community Cup, programmed by Austin Begiebing and Justin Cho of CrossFit Milpitas. If you're signed up for the Community Cup, perform the variation for your level. Remember, this year you can choose to compete in a level above your own. If you're not signed up, scale the workout to fit your needs and capacity.

This is an interval-style effort. Aim to have at least 1 minute to complete max reps in each interval. Choose a moderate barbell load that allows for quick singles — advanced athletes may be able to perform touch-and-go reps.

If you're signed up for the Community Cup, don't forget to log your scores.

Intermediate option:
For total reps:
As many reps as possible in 4 minutes of:
10 shuttle runs
15 toes-to-bars
Max power snatches

Rest 2 minutes

As many reps as possible in 4 minutes of:
10 shuttle runs
15 toes-to-bars
Max overhead squats

Rest 2 minutes

As many reps as possible in 4 minutes of:
10 shuttle runs
15 toes-to-bars
Max squat snatches

One shuttle run is 25 feet down and 25 feet back.

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For total reps:
As many reps as possible in 4 minutes of:
7 shuttle runs
9 sit-ups
Max PVC power snatches

Rest 2 minutes

As many reps as possible in 4 minutes of:
7 shuttle runs
9 sit-ups
Max PVC overhead squats

Rest 2 minutes

As many reps as possible in 4 minutes of:
7 shuttle runs
9 sit-ups
Max PVC squat snatches

One shuttle run is 25 feet down and 25 feet back.

Resources:
Shuttle Run Tips
The Kipping Toes-to-Bar
The Power Snatch
The Overhead Squat
The Squat Snatch
The AbMat Sit-Up

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Rest Day

Women Don’t Need a Special CrossFit Program

For decades, women have been told they need to train differently than men: lighter weights, less intensity, more caution. Two experienced CrossFit coaches break down why that message has always been wrong, what CrossFit's stance on training has been since day one, and how that plays out in real life, from heavy days and menopause to pregnancy and postpartum.

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3 rounds for time of:
30 GHD sit-ups
30 medicine-ball box step-ups
400-meter medicine-ball run

♀ 14-lb medicine ball and a 20-inch box
♂ 20-lb medicine ball and a 24-inch box

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Stimulus and Strategy:
Today's workout is a longer grunt-style effort. After two days of upper-body pulling and pushing, it's time for lower-body and midline work. Aim to complete a single round in 8 minutes or faster. Choose a medicine ball weight that only requires minimal rest breaks during the step-ups and run — hold the ball any way you like for both. If you have limited experience with the GHD, scale range of motion, and/or total volume. It may also be a good idea to consider weighted or unweighted sit-ups instead.

Intermediate option:
3 rounds for time of:
20 GHD sit-ups to parallel
30 medicine-ball box step-ups
400-meter medicine-ball run

♀ 10-lb medicine ball and a 20-inch box
♂ 14-lb medicine ball and a 24-inch box

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

♀ 6-lb medicine ball and a 12-inch box
♂ 10-lb medicine ball and a 12-inch box

Resources:
The GHD Sit-Up
The Medicine Ball Box Step-Up
Medicine-Ball Run
The AbMat Sit-Up

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