CrossFit's Workout Of The Day

Rest Day

You Gotta Keep Score: Why You'll Regret Not Recording Your Open Results

We all want to improve our fitness, but without tracking our results, we're flying blind. The CrossFit Open gives you measurable, objective data on exactly where you stand and how you're progressing year over year, but only if you post your scores. Five years from now, you'll wish you had that record of your fitness journey.

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3 rounds for time of:
100 double-unders
25 burpees to a target
15 knees-to-elbows

Use your knees-to-elbows bar as the target for your burpees.

Post time to comments.

Stimulus and Strategy:
Today, we have a tough workout that will tax your shoulders and coordination under fatigue. Maintain relaxed shoulders, and aim to complete double-unders in 2 minutes or less. Find a target for your burpees that is optimally 6 inches out of your reach. The goal for today is consistency — try to maintain a pace of 2 minutes or less on your burpees. Emphasize a hard press down on the knees-to-elbows; choose a scale that allows you to complete these in 1 minute or less. Maintain short breaks and stay consistent in each round.

Intermediate option:
3 rounds for time of:
50 double-unders
20 burpees to a target
15 hanging knee raises to chest height

Use your hanging knee raise bar as the target for your burpees.

Beginner option:
3 rounds for time of:
50 single-unders
15 burpees
15 hanging knee raises

Resources:
The Double-Under
Burpee to a Target Tips
The Kipping Knees-to-Elbows
Knees-to-Elbows Tips
The Burpee
The Kipping Hanging Knee Raise

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For time:
60/75-calorie row
21 back squats
60/75-calorie row
15 back squats
60/75-calorie row
9 back squats

♀ 125-lb barbell
♂ 185-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout is a mix of longer monostructural efforts, while moving a moderate to heavy barbell. The loading of the barbell should be moderate and allow you to complete your set of 21 in 2 sets or less, but try to move at a smooth pace and push for unbroken reps. If available, take the barbell from a rack. If you are taking the barbell from the floor, consider using a weight you can safely get from the ground to your back rack. If you are uncomfortable transferring the barbell to the back rack, a front squat is a great alternative. For the row, move at a consistent pace, remember to breathe, and focus on your stroke rate. A manageable stroke rate will help you stay locked in and ready for your next set of back squats. If you want to push the pace, increase your stroke rate.

Intermediate option:
For time:
45/60-calorie row
21 back squats
45/60-calorie row
15 back squats
45/60-calorie row
9 back squats

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
For time:
21/30-calorie row
21 back squats
21/30-calorie row
15 back squats
21/30-calorie row
9 back squats

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Rowing | Body Position Tips
Rowing Stroke Rate Tips With Shane Farmer
The Back Squat

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2 rounds for total rounds and reps:
Complete as many rounds as possible in 3 minutes of:
100-meter run
10 pull-ups

Followed immediately by as many reps as possible in 3 minutes of:
Freestanding handstand hold*

Rest 2 minutes before starting the second round.
*Every second of the handstand hold is a rep.

Post rounds and reps to comments.

Stimulus and Strategy:
This workout is a back-to-back combination of a sprint couplet and a high-skill gymnastics hold with a brief rest between rounds. Shoot to get at least 2 rounds in the first AMRAP by sprinting as fast as possible. Then, flip a switch, slow down, and try to manage a higher-skill movement under fatigue. Push the runs faster than usual and scale the pull-ups as needed to minimize rest. Remain on your hands for 5 seconds at a time on the handstand holds; it’s OK to shuffle a bit. If a 5-second freestanding inversion isn't manageable, scale to a handstand hold on the wall, a pike handstand hold, or a plank variation. The goal is to accumulate at least 1 minute of the hold across the 3-minute AMRAP. Complete this whole sequence twice with no rest between AMRAPs and 2 minutes of rest between rounds.

Intermediate option:
2 rounds for total rounds and reps:
Complete as many rounds as possible in 3 minutes of:
100-meter run
5 pull-ups

Followed immediately by as many reps as possible in 3 minutes of:
Handstand hold against the wall *

Rest 2 minutes between starting the second round.
*Every second of the handstand hold is a rep.

Beginner option:
2 rounds for total rounds and reps:
Complete as many rounds as possible in 3 minutes of:
100-meter run
5 jumping pull-ups

Followed immediately by as many reps as possible in 3 minutes of:
Pike hold *

Rest 2 minutes between rounds.
*Every second of the pike hold is a rep.

Resources:
Running | Pulling and Foot Tapping
The Kipping Pull-Up Jumping Pull-Up Progression
The Freestanding Handstand Hold
Handstand Hold Progression
Handstand Hold Scaling

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Rest Day

The One-and-Done Approach to CrossFit Open Workouts

When the Open workout drops, most athletes plan to redo it multiple times to improve their score. But that strategy might be sabotaging your training week and missing the point of the competition entirely. Here's why you should approach every Open workout with a "one-and-done" mindset and treat it like the championship it is.

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For time:
2 bar muscle-ups
60 double-unders
4 bar muscle-ups
50 double-unders
6 bar muscle-ups
40 double-unders
8 bar muscle-ups
30 double-unders
10 bar muscle-ups
20 double-unders

Post time to the comments.

Stimulus and Strategy:
Today's workout contains high-skill movements aimed at Open prep, with an emphasis on movement efficiency and rest management. Push for unbroken bar muscle-ups early in the workout — if necessary, one to two breaks in the larger sets to manage muscle fatigue and avoid failure. Keep the double-unders to 1:30 or less for the first round. Advanced athletes could be closer to finishing this set in less than a minute.

Intermediate option:
For time:
2 bar muscle-ups (or leg-assisted bar muscle-ups)
50 double-unders
3 bar muscle-ups (or leg-assisted bar muscle-ups)
40 double-unders
4 bar muscle-ups (or leg-assisted bar muscle-ups)
30 double-unders
5 bar muscle-ups (or leg-assisted bar muscle-ups)
20 double-unders
6 bar muscle-ups (or leg-assisted bar muscle-ups)
10 double-unders

Beginner option:
For time:
2 pull-ups (strict, kipping, or chest-to-bar)
40 single-unders
3 pull-ups (strict, kipping, or chest-to-bar)
30 single-unders
4 pull-ups (strict, kipping, or chest-to-bar)
20 single-unders
5 pull-ups (strict, kipping, or chest-to-bar)
10 single-unders
6 pull-ups (strict, kipping, or chest-to-bar)
10 single-unders

Resources:
The Kipping Bar Muscle-Up
The Double-Under
Foot-Assisted Bar Muscle-Up Tips
The Strict Pull-Up
The Kipping Pull-Up
The Kipping Chest-to-Bar Pull-Up
The Single-Under

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Deadlift 1-1-1-1-1 reps

Compare to 250729.

Post loads to the comments.

Stimulus and Strategy:
Today's workout is a classic heavy day where we are attempting 5 heavy singles at 80-85%+ of a 1-rep max. If you are feeling good, attempt a new personal best on the third or fourth set. Compare your scores to your previous attempt. Remember, heavy is relative to each athlete's capacity and mechanics. We're interested in performing heavy singles with good technique, so if at any point during your warm-up or working sets, you demonstrate material faults, correct those before increasing weight — possibly decrease the weight before continuing to minimize the risk of injury.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Resources:
The Deadlift

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Rest Day

9 Reasons to Sign Up for the CrossFit Open

Every year as the Open approaches, athletes hesitate; three judged workouts, your fitness level on public display, and plenty of reasons to feel nervous. But the benefits of competing far outweigh the butterflies. Here are nine compelling reasons to take the leap and sign up.

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Open Workout 18.1

Complete as many rounds and reps as possible in 20 minutes of:
8 toes-to-bars
10 single-dumbbell hang clean and jerks*
12/14-calorie row

*Perform 5 clean and jerks with one arm, and then switch.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Compare to 180223.

Post total reps completed to comments.

Stimulus and Strategy:
Today’s workout is Open Workout 18.1. In 2018, the men's and women's high scores were 15+ rounds (487 reps for men and 452 reps for women), and the average score in 2018 was about 9 rounds for both men and women. The trick to this workout lies in rowing just fast enough to complete the work quickly without burning out. Scale the toes-to-bars to hanging knee raises or lying leg raises on the floor to finish each round's reps in under 90 seconds. Perform 5 dumbbell hang clean and jerks on each arm, ideally selecting a load that allows you to finish each round in 1 minute or less. That said, even if you can't hit the target score, consider performing this workout Rx'd as long as you can maintain sound mechanics and are up for the challenge.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
8 hanging knee raises (chest level)
10 single-dumbbell hang clean and jerks*
12/14-calorie row

*Perform 5 clean and jerks with one arm, and then switch.

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
8 hanging knee raises (waist level)
10 single-dumbbell hang clean and jerks*
8/10-calorie row

*Perform 5 clean and jerks with one arm, and then switch.

♀ 10-lb dumbbell
♂ 20-lb dumbbell

Resources:
The Kipping Toes-to-Bar
Single-Arm Dumbbell Hang Clean and Jerk Cycling
Rowing Technique Tips
The Kipping Hanging Knee Raise

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On a 15-minute clock:
Find a heavy single bench press

Then,

Bench press 3-3-3-3-3-3-3-3 reps

Lift 50-60% of heavy single loading.

Compare to the Other Total on 250222 and 1-rep bench press on 250806.

Post loads to comments.

Stimulus and Strategy:
Today’s workout is a heavy day paired with some lighter speed work with the same lift. In the first part of the workout, build to a heavy single. Ideally, you’ll lift with a buddy for safety purposes; however, if you are lifting alone, do not push to the point of failure. Following the heavy single, decrease the loading to 50-60% of the day's single and perform the 8 sets of triples. These reps should be fast and explosive off the chest. Rest for no more than 1 minute between sets.

Intermediate option:
Same as Rx'd.

Beginner option:
On a 15-minute clock:
Find a heavy single bench press

Then,

Bench press 3-3-3-3-3 reps

Lift 50-60% of heavy single loading.

Resources:
The Bench Press
Louie Simmons on the Conjugate System

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Interval Nancy

Every 5 minutes for 25 minutes, complete:
400-meter run
15 overhead squats

Rest with the remaining time.

♀ 65-lb barbell
♂ 95-lb barbell

Compare to Nancy on 241026.

Post round times to comments.

Stimulus and Strategy:
Today's workout is a twist on the classic benchmark Nancy. In this variation, you will have 5 minutes to complete a single round of Nancy, then rest with the remaining time. Once time is up, you will repeat until you complete 5 total sets. The goal is to sprint each round to give yourself as much rest as possible before the next round. Try to finish a round in 2-3 minutes. The loading of the barbell should allow you to complete your reps in 2 sets or less — ideally, unbroken if possible. Push the pace on the run, but only as fast as you can get back to the barbell and immediately pick it up.

Intermediate option:
Every 5 minutes for 25 minutes, complete:
400-meter run
10 overhead squats

Rest with the remaining time.

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
Every 5 minutes for 25 minutes, complete:
200-meter run
6 overhead squats

Rest with the remaining time.

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Running Drills | Pulling in Place
The Overhead Squat
The Nancy Workout

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Rest Day

Stop Ripping Your Hands: Prevention and Treatment for CrossFit Athletes

Hand tears are painful, limit your training, and are completely avoidable. Learn how proper hand maintenance, smart training strategies, and effective treatment protocols can keep you on the bar and out of recovery mode.

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5 rounds, each for time, of:
800/1,000-meter standing bike

Rest 2 minutes between rounds.

Compare to 240313.

Post each time to comments.

Stimulus and Strategy:
Today’s intervals are all-out sprints on the bike with a spicy twist — you will stand as you pedal. Use any stationary bike you have available. Each round should be a maximal effort. This means each set should occupy every ounce of your capacity, both mental and physical. As long as you are pushing these physical and psychological tolerances, you are hitting this workout as intended. Following each set, rest for 2 minutes before the next attempt.

Intermediate option:
Same as Rx’d.

Beginner option:
5 rounds, each for time, of:
600/750-meter standing bike

Rest 2 minutes between rounds.

Resources:
The Rogue Echo Bike
Air Bike Setup | CrossFit Coaching Tips
The Rogue Bike Erg

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Open Workout 24.1

For time:
21 dumbbell snatches, arm 1
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Compare to 240301.

Post time to the comments.

Stimulus and Strategy:
Today’s workout is a previous Open workout. Be sure to look at your score from 2024 to help you navigate this effort. In the original workout, there was a 15-minute time cap; however, for today, if you need to push past that mark to finish, do it. Try to hang on to unbroken sets of the snatches for as long as possible. On the burpees, just keep moving — even moving slowly is better than not moving at all. The loading for the dumbbell should allow you to complete your set of 21 in 2 sets or fewer.

Intermediate option:
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
For time:
12 dumbbell snatches, arm 1
12 lateral burpees over the dumbbell
12 dumbbell snatches, arm 2
12 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
6 dumbbell snatches, arm 1
6 lateral burpees over the dumbbell
6 dumbbell snatches, arm 2
6 lateral burpees over the dumbbell

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
The Dumbbell Snatch
The Lateral Burpee Over the Dumbbell

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Rest Day

The True Measure of Elite Conditioning: Technique Under Fatigue

What separates champions from competitors isn't just cardiovascular capacity; it's the ability to execute flawless technique when exhaustion screams at you to quit. CrossFit's threshold training develops this critical skill, preparing athletes and tactical professionals alike to perform when it matters most.

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Complete as many rounds and reps as possible in 10 minutes of:
5 hang power cleans
20-second L-sit hold

♀ 125-lb barbell
♂ 185-lb barbell

Post total rounds and reps to the comments.

Stimulus and Strategy:
Today’s workout is a weightlifting and gymnastics couplet. The loading of the barbell should be moderate to heavy. Performing singles is totally appropriate; however, if you are able to perform a few touch-and-go sets, get after it. For the L-sit holds, choose a variation that allows you to complete your holds in 3 sets or fewer. Expect the fatigue of your hip flexors and your abdominals to make the hang power cleans more difficult.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power cleans
20-second L-sit hold with knees bent

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power cleans
20-second plank hold

♀ 55-lb barbell
♂ 75-lb barbell

Resources:
The Hang Power Clean
The L-Sit
Plank Variations

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Fast and Heavy

For time:
21 dumbbell thrusters*
400-meter run
18 dumbbell thrusters
400-meter run
15 dumbbell thrusters
400-meter run

*Use two dumbbells.

Compare to 010210.

Post time and load to the comments.

Stimulus and Strategy:
This is the first workout ever posted on CrossFit.com. Just as it was posted back in 2001, no weight is listed for the dumbbell thrusters. Instead, the instructions were to use a heavy weight and move as fast as possible. Twenty-five years later, this workout is still a “bear” and is a potent dose of fitness. Choose a weight for the dumbbells so you can complete your thrusters in 3 sets or fewer, and push the pace of each run.

Intermediate option:
Same as Rx’d.

Beginner option:
For time:
200-meter run
15 dumbbell thrusters*
200-meter run
12 dumbbell thrusters
200-meter run
9 dumbbell thrusters

*Use two dumbbells.

Resources:
The Dumbbell Thruster
Pose Running Drills | Lean and Pull
Pose Running Drills | Pose Alignment

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3 rounds for time of:
5 wall walks
25 chest-to-bar pull-ups
100 double-unders

Post time to the comments.

Stimulus and Strategy:
Today’s workout is a bodyweight triplet. Push the pace as you are able, but be cautious of “hitting the wall.” Pace yourself on the wall walks and chest-to-bar pull-ups, if needed. Pushing to failure on these movements can leave you resting for longer than you’d like. Consider manageable reps that allow you to move through each one of your rounds in 6 minutes or less.

Intermediate option:
3 rounds for time of:
3 wall walks
20 pull-ups
60 double-unders

Beginner option:
3 rounds for time of:
3 inchworms + a push-up from the knees
15 ring rows
60 single-unders

Resources:
The Wall Walk
The Kipping Chest-to-Bar Pull-Up
The Double-Under
The Kipping Pull-Up
The Inchworm + Push-Up From the Knees
The Single-Under

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Rest Day

The CrossFit Open: On Preferring Not To Prefer

Your favorite movements won't save you in the Open. CrossFit promised to prepare you for the unknown and unknowable, but if you've been quietly avoiding what you don't like, your preferences are about to become your greatest weakness. Here’s how to prefer not to prefer.

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Split jerk 3-3-3-1-1-1-1 reps

Compare to 221013.

Post loads to the comments.

Stimulus and Strategy:
Today is an opportunity to go heavy on a lift we don't see too often. Because of this, take time to focus on your footwork as you warm up. The split jerk is a valuable lift because, unlike the push jerk, it allows us to receive our maximal amount of load overhead. If you know your heaviest split jerk, complete your first set around 65-70% of your max. Otherwise, increase the loading in the warm-up to something challenging and start there.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Split Jerk

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10 rounds for time of:
5 back squats
3 muscle-ups

♀ 155-lb barbell
♂ 225-lb barbell

Post time to the comments.

Stimulus and Strategy:
Today's workout involves a challenging load on the back squat, combined with a high-skill gymnastics movement — both for a significant number of reps. The back-squat loading should be moderate to heavy and achievable for 5 reps on each round, but also challenging. It is recommended to take a little rest before unracking the bar and completing your reps. The muscle-up volume is challenging, but the goal is for 3 reps to be completed consecutively.

Intermediate option:
10 rounds for time of:
5 back squats
1 muscle-up or 3 false-grip chest-to-rings pull-ups

♀ 105-lb barbell
♂ 155-lb barbell

Beginner option:
7 rounds for time:
5 back squats
3 muscle-up transitions

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Back Squat
The Kipping Muscle-Up
Low-Ring Muscle-Up Scaling

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Rest Day

Coaching the Mental Side of CrossFit

The greatest adaptation to CrossFit happens between the ears. In this article, CrossFit pioneer Greg Amundson reveals how elite athletes use positive self-talk and strategic goal-setting to unlock their full potential, and how coaches can harness these mental skills to transform their athletes' performance in the gym and beyond. With the Open just days away, this is a great reminder to get your self-talk in order.

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For time:
30-24-18 reps
GHD hip extensions
30-24-18 reps
GHD sit-ups
15-12-9 reps
Power snatches

♀ 105-lb barbell
♂ 155-lb barbell

Post time to the comments.

Stimulus and Strategy:
Today's workout is a bit of a sprint. Expect your midline to be taxed and then force you to move a moderate load while under fatigue. Push for unbroken sets on the GHD and move quickly with the descending rep scheme. As for the barbell, aim to complete the snatches in 3 sets or fewer each round. Try not to stare at the barbell for too long. Get your hands back on it and go.

Intermediate option:
For time:
24-18-12 reps
GHD hip extensions
24-18-12 reps
GHD sit-ups to parallel
12-9-6 reps
Power snatches

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
For time:
24-18-12 reps
Good mornings
24-18-12 reps
AbMat sit-ups
12-9-6 reps
Power snatches

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The GHD Hip Extension
The GHD Sit-Up
The Power Snatch
The Good Morning
The AbMat Sit-Up

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5 rounds for time of:
5 rope climbs to 15 feet
200-foot Zercher carry

♀ 105-lb barbell
♂ 155-lb barbell

Post time to the comments.

Stimulus and Strategy:
Today's workout is a longer-duration couplet. The high volume of rope climbs will be taxing for your grip. Be sure to find a sustainable pace to ensure you don't hit failure. If you are performing the Zercher carry, expect it to make the rope climbs more challenging. Be sure to manage your fatigue and rest as needed. Watch the video to see how to perform the Zercher carry. Find a loading that allows you to make it at least to the 100-foot mark before putting the bar down.

Intermediate option:
5 rounds for time of:
3 rope climbs to 12 feet
200-foot Zercher or front-rack carry

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
5 rounds for time of:
3 seated rope lock-off-to-stands
100-foot front-rack carry

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Zercher Carry
The Rope Lock-Off
The Front-Rack Carry

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For time:
30 box jump-overs
150 air squats
1,600-meter run

♀ 24-inch box
♂ 30-inch box

Post time to the comments.

Stimulus and Strategy:
Today's workout is a moderate-duration chipper. Expect the box jump-overs with the higher box to exhaust your legs and make the air squats more difficult. Keep moving through the air squats, even if your legs are tired from the box jump-overs. If needed, slow your pace, breathe, and keep on moving. The combination of box jump-overs and air squats will also likely make the start of the run more difficult. Plan to get yourself moving, find a rhythm, and empty the tank to finish strong.

Intermediate option:
For time:
30 box jump-overs
120 air squats
1,200-meter run

♀ 20-inch box
♂ 24-inch box

Beginner option:
For time:
30 box step-overs
50 air squats
800-meter run

♀ 12-inch box
♂ 20-inch box

Resources:
Box Jump-Over Variations
The Air Squat
Running | Partner Falling Drill
The Box Step-Over

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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.

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

♀ 125-lb barbell
♂ 185-lb barbell

Post time to the comments.

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

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

♀ 95-lb barbell
♂ 135-lb barbell

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

♀ 35-lb barbell
♂ 45-lb barbell

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

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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

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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.

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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

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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

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