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

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

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

Post total distance to comments.

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

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

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

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

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

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

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

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

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

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

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

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

Find a gym near you:
View the CrossFit map

Snatch 2-2-2-2-2 reps

Compare to 180904.

Post loads to comments

Stimulus and Strategy:
Today’s workout is a classic lifting day to follow yesterday's longer effort. Depending on how you feel, use today as an opportunity to work on technique or to lift something relatively heavy. The repetitions in each set do not have to be touch-and-go. You may regrip and take no more than 10 seconds to perform the second lift. The snatch in today’s effort can be performed as a power or squat variation. Newer athletes should focus on developing consistently sound mechanics before adding weight.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the movements, consider performing hang power or hang squat snatches.

In case of injury or limitation, perform dumbbell snatches. If there is an overhead limitation, perform cleans instead.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
If you find yourself jumping forward on your lifts, try getting your head and shoulders behind the barbell at the finish of the second pull.

Resources:
The Snatch
The Power Snatch

Find a gym near you:
View the CrossFit map

Murph

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

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

Or

Hero workout of your choice

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

Post your choice of workout and result to comments.

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

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

Compare to 240527.

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

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

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

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

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

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

Or

Hero workout of your choice.

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

Beginner option:
For time:
Run 800 meters

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

Then, run 800 meters

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

Or

Hero workout of your choice.

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

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

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

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

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

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

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

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

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

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

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

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

♀ 12-inch box
♂ 20-inch box

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

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

Find a gym near you:
View the CrossFit map

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

Post time to comments.

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

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

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

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

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

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

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

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

Find a gym near you:
View the CrossFit map

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

♀ 50-lb dumbbell
♂ 75-lb dumbbell

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

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

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

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

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

♀ 35-lb dumbbell
♂ 50-lb dumbbell

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

♀ 10-lb dumbbell
♂ 15-lb dumbbell

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

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

Find a gym near you:
View the CrossFit map

4 rounds for time of:
50 air squats
15 shoulder-to-overheads

♀ 105-lb barbell
♂ 155-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s couplet is sneaky. Never underestimate the air squat. Expect the compounding effect of the squats to make the shoulder-to-overheads more challenging. You may perform the first round of shoulder-to-overheads as a push press, then switch to a push jerk in the second round. Push the pace on the air squats, but not at the expense of good technique or your ability to pick up the barbell. Have fun today and don’t let the “little ol’ air squat” get the best of you.

Scaling:
Reduce the reps of the air squats. Reduce the volume and load of the barbell.

To reduce the complexity of the shoulder-to-overheads, perform push presses or shoulder presses. If necessary, using dumbbells for this movement can also reduce the complexity.

In case of injury or limitation, perform the squats to an elevated target that allows for pain-free range of motion. You may also consider 250 meters on a rower or 700 meters on the Echo bike. For the shoulder-to-overheads, use a single dumbbell to perform the movement and alternate arms as you are able.

Intermediate option:
4 rounds for time of:
50 air squats
15 shoulder-to-overheads

♀75-lb barbell
♂ 115-lb barbell

Beginner option:
4 rounds for time of
20 air squats
10 shoulder-to-overheads

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
In today’s air squats, not every rep is going to be perfect. However, you should always strive to maintain the five key points of performance: heels down, neutral spine maintained, knees track in line with the toes, the hip descends back and down, and the hip crease gets below the top of the knee at the bottom.

Resources:
The Air Squat
The Push Press
The Push Jerk

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 10 minutes of:
25-foot dumbbell front-rack walking lunge
1 rope climb to 15 feet
25 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post rounds and reps to comments.

Stimulus and Strategy:
In today’s triplet, push the pace because before you know it, the workout will be over. Use a pair of dumbbells that allows you to stay quick and unbroken. The fatigue in your grip and legs from the lunges will try to slow you down. Take breaks where you need to, but try not to get too comfortable hook-gripping your shorts.

Scaling:
Reduce the load of the dumbbells.

To reduce the complexity of the rope climbs, consider reducing the height of the climb or performing pull-to-stands. For the double-unders, spend no more than 30 seconds per round performing attempts or perform single-unders.

In case of injury or limitation, perform reverse lunges or a box step-up. For the rope climb, perform 3 strict pull-ups or 3 ring rows. For the double-unders, substitute with 5-8 calories on a machine of your choice.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
25-foot dumbbell front-rack walking lunge
1 rope climb to 12 feet
25 double-unders

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
25-foot walking lunge
2 pull-to-stands
25 single-unders

Coaching cues:
On the rope climb, practice establishing a secure foot hook before standing up and reaching for the next pull. This will reduce the risk of unnecessary foot sliding as you are climbing.

Resources:
The Dumbbell Front-Rack Lunge
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Double-Under
The Walking Lunge
Pull-to-Stand | Rope Climb Scaling
The Single-Under

Find a gym near you:
View the CrossFit map

Cindy

Complete as many rounds and reps as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

Post rounds completed to comments.

Compare to 220927.

Stimulus and Strategy:
Today’s workout is a classic benchmark, and with Murph right around the corner, what better way to prepare than to test Cindy. Look back to your previous attempt to help you navigate today’s effort. For most, push-ups become the crux of this workout. If this is you, manage your reps by taking breaks early and before you need to.

Scaling:
Reduce the volume of one or more movements to accommodate a limitation. Reduce the total time of the workout. This will limit the amount of volume accumulated.

To reduce the complexity of the pull-ups, consider reducing the total number of reps per round, or substituting with jumping pull-ups or ring rows. For the push-ups, consider performing reps from the knees or placing the hands on a 30-inch box.

In case of injury or limitation, consider performing single-arm ring rows or dumbbell bent-over rows for the pull-ups. For the push-ups, consider dumbbell floor presses. For the air squats, consider squatting to a target that allows for pain-free range of motion.

Intermediate option:
Same as Rx’d.

Beginner option:
Every 2 minutes for 10 rounds:
3 ring rows
6 hand-elevated push-ups
9 air squats

Coaching cues:
In the push-up, squeeze your stomach, thighs, and glutes throughout the movement. This is to ensure the entire body travels up and down as a rigid unit.

Resources:
The Kipping Pull-Up
The Push-Up
The Air Squat

Find a gym near you:
View the CrossFit map

Rest Day

Implementing Sprinting in CrossFit

CrossFit's comprehensive approach to fitness includes sprinting — a skill many of us have neglected for years. Implement this progressive three-phase plan to safely rediscover or improve your sprinting abilities while minimizing injury risk. Following this progression and incorporating regular speed work into your training will unlock incredible benefits that only high-intensity sprinting can provide.

Find a gym near you:
View the CrossFit map

For time:
Run 5,000 meters

Compare to 241210.

Post time to comments.

Stimulus and Strategy:
If executed properly, this workout challenges the boundaries of human performance and requires no equipment. It's a fantastic test of stamina, endurance, and mental fortitude. Experienced athletes should try for a PR on this benchmark effort. Look back at your previous time to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run in no more than 20 minutes.

Scaling:
Reduce the distance of the run.
In case of injury or limitation, consider 11,200/16,000 meters on the Echo bike or 4,000/5,000 meters on the rower or SkiErg.

Intermediate option:
Same as Rx’d.

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

Coaching cues:
To avoid inefficient movement patterns while you run, imagine you’re running on the crossties of a railroad track, keeping your feet right under your body and landing on the balls of your feet.

Resources:
Running | Falling Forward
Running | Position Drill

Find a gym near you:
View the CrossFit map

10-8-6-4-2 reps for time of:
Cleans
Chest-to-wall strict handstand push-ups

♀ 155-lb barbell
♂ 225-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout is a gymnastics and weightlifting couplet. The cleans are meant to be heavy, and the gymnastics movement is meant to be outside your comfort zone. These may be performed as power or squat cleans. You’ll likely perform singles on the cleans. If this is your first time seeing this handstand push-up variation, but you have strict handstand push-ups, use today to slow down, try something new and learn a new technique while being sure not to push past failure. If you do not have strict handstand push-ups, use some of the scaling options below.

Scaling:
Reduce the loading of the barbell. Reduce the volume of the chest-to-wall strict handstand push-ups.

To reduce the complexity of the chest-to-wall strict handstand push-ups, consider performing deficit or regular strict handstand push-ups. If you are unable to perform strict handstand push-ups, consider piked push-ups or seated dumbbell shoulder presses. For the cleans, consider performing hang cleans.

In case of injury or limitation, perform dumbbell cleans in place of barbell cleans. For the wall-facing strict handstand push-ups, perform seated dumbbell shoulder presses.

Intermediate option:
10-8-6-4-2 reps for time of:
Cleans
Strict handstand push-ups

♀ 115-lb barbell
♂ 165-lb barbell

Beginner option:
10-8-6-4-2 reps for time of:
Cleans
Pike push-ups

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
During the chest-to-wall strict handstand push-ups, it is especially important to remember to keep your midline tight and your chin neutral. This will maximize your ability to stay on the wall.

Resources:
The Power Clean
The Clean
The Chest-to-Wall Handstand Push-Up
Strict Handstand Push-Up Faults

Find a gym near you:
View the CrossFit map

Rest Day

Don’t Skip Speed Day: The Lost Art of Sprinting in CrossFit

CrossFit’s foundation of broad, general, and inclusive fitness requires more than just met-cons and heavy lifts; it demands speed. This article explores why sprinting is just as essential as strength training in developing GPP. Drawing from Tony Leyland’s foundational work, we dig into the powerful physiological and neurological benefits of sprinting and its impact on sport and real-world performance. If you want to be a faster, stronger, and more resilient athlete, it’s time to start sprinting.

Find a gym near you:
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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 calories
Rest 1 minute

♀ 14-lb medicine ball to 9 feet, 55-lb barbell, 20-inch box
♂ 20-lb medicine ball to 10 feet, 75-lb barbell, 20-inch box

Post total reps to comments and log your score in the CrossFit app (CrossFit Benchmarks are located in the "Progress" tab).

Compare to 240412

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark. Look back to your previous score to help you navigate today’s effort. Push to keep moving for as much of each minute as possible. Capitalize on movements you excel at and pace yourself on your weaker movements. If you have completed this workout before, don’t pace it. Give the first round a run for its money, and then hang on for the ride.

Scaling:
Reduce the loading of the barbell and medicine ball.

Reduce the complexity of the wall-ball shots by lowering the height of the target. For the sumo deadlift high pulls, perform the movement with a kettlebell or dumbbell. For the box jumps, reduce the height of the box. For push presses, perform the movement with dumbbells.

In case of injury or limitation, use any machine available to perform calories. For the wall-ball shots, perform medicine-ball squats (overhead limitation). For the sumo deadlift high pulls, perform kettlebell or dumbbell sumo deadlifts or Russian kettlebell swings. For the box jumps, perform step-ups. For the push presses, perform single-arm dumbbell push presses or shoulder presses.

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 jumps
1 minute of push presses
1 minute of rowing calories
Rest 1 minute

♀ 6-lb medicine ball to 9 feet, 35-lb barbell, 12-inch box
♂ 10-lb medicine ball to 10 feet, 45-lb barbell, 12-inch box

Coaching cues:
From the top of the sumo deadlift high pull, focus on returning the hands to the hips before hinging at the hips to return the barbell to the floor.

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

Find a gym near you:
View the CrossFit map

9 rounds for time of:
3 strict muscle-ups
3 kettlebell snatches, right arm
3 kettlebell snatches, left arm

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Post time to comments.

Stimulus and Strategy:
Think of today as a bit of a skill day. While some athletes may be able to move more quickly than others, expect the strict muscle-ups to inevitably slow you down — not to mention the movement interference when paired with the kettlebell snatch. Choose an option for the strict muscle-ups that allows you to practice where you need improvement. For some, this may be strength, while for others, this may be the transition portion of the movement. Slow it down, focus on the technique, and have some fun.

Scaling:
Reduce the loading of the kettlebell. For those who have strict ring muscle-ups but do not have the volume for today, reduce the number of reps to as few as 1 in each round.

To reduce the complexity of the ring muscle-ups, perform low-ring muscle-up transitions. Adjust the difficulty of this movement by using your feet as needed. For the kettlebell snatches, perform the movement with a dumbbell or perform single-arm Russian kettlebell swings.

In case of injury or limitation, the ring muscle-up transitions can be performed with a single arm. However, this will require more support from your legs. So, move yourself into a position that allows you to use more legs.

Intermediate option:
9 rounds for time of:
1 strict muscle-up
3 kettlebell snatches, right arm
3 kettlebell snatches, left arm

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Beginner option:
9 rounds for time of:
3 low-ring muscle-up transitions
3 dumbbell snatches, right arm
3 dumbbell snatches, left arm

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
To use your body as a lever in the strict ring muscle-up, focus on bringing your hips up to the sky as you pull the rings to your sternum, then transition as quickly as possible to the bottom of the dip.

Resources:
The Strict Muscle-Up
The Kettlebell Snatch
Low-Ring Muscle-Up |Kipping
The Dumbbell Snatch

Find a gym near you:
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Rest Day

The Most Overlooked Key to Athletic Performance: GPP in CrossFit

General physical preparedness (GPP) is often the most overlooked element in athletic training, but it’s the foundation of CrossFit’s methodology. Recently, Stephane Rochet (CF-L3) and Joe Alexander (CF-L4) did a deep dive into how effective GPP can elevate performance across all levels, from everyday athletes to Olympians. Drawing on years of experience, they discuss how CrossFit develops unmatched GPP, why fixing foundational deficiencies often yields immediate sport-specific benefits, and how prioritizing GPP can actually reduce injuries and training volume while increasing long-term athletic development. This is essential viewing for anyone who wants to truly understand the goal of CrossFit training and why it’s different than any other fitness methodology out there.

Find a gym near you:
View the CrossFit map

3 rounds for time of:
12 dumbbell squat cleans
24 toes-to-bars
400-meter run

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today’s workout is a 3-round triplet reminiscent of the benchmark workout Helen. Aim to hang on to the dumbbells and go unbroken for as many sets as possible. Unlike Helen, the run is last because it will force you to push the pace on the final round.

Scaling:
Reduce the load of the dumbbells. Reduce the distance of the run.

To reduce the complexity of the squat cleans, perform hang dumbbell squat cleans. For the toes-to-bars, reduce the range of motion by bringing the knees up to the armpits or the chest.

In case of injury or limitation, for the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the dumbbell squat cleans, consider single-dumbbell squat cleans, power cleans, or goblet squats. For the toes-to-bars, perform V-ups or sit-ups.

Intermediate option:
3 rounds for time of:
12 dumbbell squat cleans
24 toes-to-bars
400-meter run

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
3 rounds for time of:
12 dumbbell squat cleans
12 hanging knee raises
200-meter run

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
To increase the cycle time of the dumbbell squat cleans, try keeping your feet in a position where you can both pull off the floor and squat. This will keep you from having to adjust your feet on every rep.

Resources:
The Dumbbell Clean
The Kipping Toes-to-Bar
From the Archives: Running Technique
Hanging Knee Raises

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Rest Day

Why CrossFit Loves Hyrox (and Why That’s a Good Thing)

Lately, there's been a buzz about Hyrox possibly overtaking CrossFit as the next big thing in fitness — and as someone who's lived and breathed CrossFit for years, I've got some thoughts. Spoiler alert: They're not the same, and that's a good thing. This isn’t a battle. It’s a brilliant intersection. Here's my take on how Hyrox and CrossFit can — and should — thrive side by side.

Find a gym near you:
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Complete as many rounds and reps as possible in 20 minutes of:
15 chest-to-bar pull-ups
50-foot dumbbell overhead walk
30 AbMat sit-ups
100-foot dumbbell front-rack carry
45 box step-ups
150-foot dumbbell farmers carry

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

Post times to comments.

Stimulus and Strategy:
Today’s workout is a longer effort. Expect this to be more of a grind rather than a sprint through each round. Most athletes should aim to complete around three to four rounds. Choose a load for the dumbbells that allows you to maintain unbroken overhead walks, front-rack carries, and farmers carries.

Scaling:
Reduce the loading of the dumbbells, the distance of the carries, and the volume of AbMat sit-ups and box step-ups.

To reduce the complexity of the chest-to-bar pull-ups, perform a chin-over-bar pull-up, a jumping chest-to-bar pull-up, or a ring row. As for the box step-ups, reduce the height of the box or perform alternating lunges.

In case of injury or limitation, perform single-arm ring rows in place of the chest-to-bar pull-ups. For the AbMat sit-ups, perform plank holds for 30 seconds to 1 minute. If there is an overhead limitation, perform a second front-rack carry or farmers carry.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
15 chin-over-bar pull-ups
50-foot dumbbell overhead walk
30 AbMat sit-ups
100-foot dumbbell front-rack carry
45 box step-ups
150-foot dumbbell farmers carry

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

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
15 ring rows
50-foot dumbbell overhead walk
15 AbMat sit-ups
100-foot dumbbell front-rack carry
15 box step-ups
150-foot dumbbell farmers carry

♀ 10-lb dumbbells, 12-inch box
♂ 15-lb dumbbells, 20-inch box

Coaching cues:
During the farmers carry, focus on pulling your shoulders back and down — sticking your lats in your back pocket — as you are walking with your dumbbells.

Resources:
The Chest-to-Bar Pull-Up
The AbMat Sit-Up
The Box Step-Up
The Dumbbell Farmers Carry

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Rest Day

CrossFit Makes You Athletic? Here’s Why That’s a Lie (And Why It Still Matters)

Everyone loves to argue over whether CrossFit creates athletes — or just really fit humans. Scroll through social media, and you’ll find hot takes, call-outs, and reaction videos claiming CrossFit athletes are just pretending to be athletic. But the truth is far less sexy and way more powerful: CrossFit doesn’t teach you to sink three-pointers or master a tennis serve, but it does build the raw physical capacity — the strength, speed, balance, and stamina — that fuels athletic greatness. So, let’s cut through the noise and finally settle it: What does CrossFit really do, and what are we actually training for?

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Karen

For time:
150 wall-ball shots

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

Compare to 210603.

Post time to comments.

Stimulus and Strategy:
Today’s workout is a classic benchmark containing a high volume of a light weightlifting movement. If you have completed this workout before, be sure to look back at your score to help you navigate today’s effort. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required to log your best time.

Scaling:
Reduce the total number of reps. Reduce the weight of the medicine ball.

To reduce the complexity of the wall-ball shot, consider reducing the height of the target. You may also consider performing thrusters with a light pair of dumbbells.

In case of injury or limitation, perform dumbbell front squats for an overhead limitation or dumbbell push presses for a squat limitation.

Intermediate option:
For time:
150 wall-ball shots

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

Beginner option:
For time:
75 wall-ball shots

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

Coaching cues:
In each wall-ball shot, focus on pulling yourself to the bottom of each rep versus “falling” or collapsing to the bottom of the squat. This means actively thinking about screwing your feet into the ground and pulling the hips down to the bottom of the squat (hip crease below parallel).

Resources:
The Wall-Ball Shot

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For time:
1,000-meter run
30 handstand push-ups
1,000-meter row

Compare to 110527.

Post time to comments.

Stimulus and Strategy:
Today’s workout is a classic chipper-style workout and a repeat from the 2011 CrossFit Regionals season. Push the pace on the run, but only as fast as you can get to the handstand push-ups and get to work immediately. The row following the handstand push-ups should be an “all-out” effort to get this workout across the finish line. Work hard and have fun today!

Scaling:
Reduce the distance of both the run and the row, and the volume of the handstand push-ups.

To reduce the complexity of the handstand push-ups, first begin by cutting the number of reps. Use this option if you have handstand push-ups, but the volume in this workout is too much — consider 10-20 reps. If you are not able to do handstand push-ups, consider pike push-ups or dumbbell push presses.

In case of an injury or limitation, consider substituting the run with a 1,750/2,500-meter Echo bike or an 800/1,000-meter row. For the row, consider substituting with a 1,750/2,500-meter Echo bike or a 1,000-meter run.

**Intermediate option:*
Same as Rx’d.

Beginner option:
For time:
400-meter run
30 dumbbell push presses
500-meter row

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Coaching cues:
If you are kipping your handstand push-ups today, focus on keeping your hips on the wall while you bring your knees toward your chest. If you want to keep your reps quick, don’t bring your knees down too far. If you need more momentum from your legs, bring your knees down further.

Resources:
Running | Position Drill
The Kipping Handstand Push-Up
Rowing
The Dumbbell Push Press

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For time:
40 pull-ups
40 burpees
20 power snatches

Rest 3 minutes

For time:
30 pull-ups
30 burpees
15 power snatches

Rest 2 minutes

For time:
20 pull-ups
20 burpees
10 power snatches

♀ 75 lb
♂ 115 lb

Post total time to comments.

Stimulus and Strategy:
Today’s workout is three intervals with descending rep schemes. The rest in between each interval should allow you to keep intensity high throughout the entire effort. Aim for big to unbroken sets of reps on both the pull-ups and burpees. The loading of the barbell should be light to moderate and allow you to perform some touch-and-go reps.

Scaling:
Reduce the loading of the barbell. Reduce the reps of any of the movements.

To reduce the complexity of pull-ups, perform jumping pull-ups or ring rows. For the burpees, perform up-downs. For the power snatches, perform hang power snatches or dumbbell snatches.

In case of injury or limitation, perform single-arm ring rows or dumbbell rows for the pull-ups. For the power snatches, perform power cleans if there is an overhead limitation.

Intermediate option:
For time:
20 pull-ups
40 burpees
20 power snatches

Rest 3 minutes

For time:
15 pull-ups
30 burpees
15 power snatches

Rest 2 minutes

For time:
10 pull-ups
20 burpees
10 power snatches

♀ 65 lb
♂ 95 lb

Beginner option:
For time:
20 ring rows
20 burpees
20 hang power snatches

Rest 3 minutes

For time:
15 ring rows
15 burpees
15 hang power snatches

Rest 2 minutes

For time:
10 ring rows
10 burpees
10 hang power snatches

♀ 35 lb
♂ 45 lb

Coaching cues:
On the power snatch, keep the arms long as you lift the barbell off the floor. Imagine trying to flex your triceps all the way through your second pull. Then, pull your body underneath the barbell.

Resources:
The Kipping Pull-Up
The Burpee
The Power Snatch
The Ring Row
The Hang Power Snatch

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5 rounds for time of:
12 push jerks
12 back squats

♀ 95 lb
♂ 135 lb

Compare to 250107.

Post time to comments.

Stimulus and Strategy:
Today’s workout is just you and the barbell. This is also a repeat from earlier this year — look back at your score to help you better navigate today’s effort. The loading should feel moderate and allow you to perform at least 2 rounds unbroken. A short break between movements is totally fine, but some athletes may be able to finish the last push jerk, lower the bar to the back rack, and begin the back squats. If you follow the loading stimulus, the goal is to minimize rest and complete as many sets as possible unbroken. This workout should take less than 10 minutes. Some advanced athletes may be able to go sub-5. The barbell should come from the floor. Do not use a rack unless there is an injury or limitation.

Scaling:
Reduce the load of the barbell to maintain the safety and integrity of each movement, including being able to get the barbell safely from the ground to the back rack even under fatigue.

Reduce the complexity of the push jerks by performing push presses or shoulder presses. Consider using dumbbells to reduce the complexity of both movements.

In case of injury or limitation, perform single-arm dumbbell push jerks or push presses, and dumbbell goblet squats. To eliminate the barbell, perform push-ups and air squats.

Intermediate option:
5 rounds for time of:
12 push jerks
12 back squats

♀ 65 lb
♂ 95 lb

Beginner option:
3 rounds for time of:
12 push jerks
12 back squats

♀ 35 lb
♂ 45 lb

Coaching cues:
Each squat in today’s workout can be done quickly, but make sure you are keeping your weight balanced about your feet. Move too quickly, and the weight may pull you into your toes. Slow it down, regain your balance and then increase the speed as you are able.

Resources:
The Push Jerk
The Back Squat

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For time:
50 box jumps
40-calorie Echo bike
30 deadlifts
40-calorie Echo bike
50 box jumps

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

Post time to comments.

Stimulus and Strategy:
Today’s workout is an upside-down pyramid — the reps go down and then back up to finish. Don’t let the first set of box jumps dictate the rest of the workout. In other words, you want to move at a pace that still allows you to push through the exercises that follow. Come out too hot, and this workout becomes a struggle really quickly. Manage your reps on the deadlifts to allow for short breaks between sets. Consider rep schemes like 10/8/7/5 or 8/7/5/5/5. Dig deep as you prepare to go back up the other side of the pyramid. Just keep moving.

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

To reduce the complexity of the box jumps, jump on a lower box (to preserve the jumping stimulus) or perform box step-ups. For the deadlifts, perform the lift with the bumper plates on an elevated surface.

In case of injury or limitation, for deadlifts, perform sumo deadlifts, or use dumbbells or a single kettlebell. If you do not have an Echo bike, use any machine you have available.

Intermediate option:
For time:
40 box jumps
30-calorie Echo bike
30 deadlifts
30-calorie Echo bike
40 box jumps

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

Beginner option:
For time:
30 box step-ups
20-calorie Echo bike
20 deadlifts
20-calorie Echo bike
30 box step-ups

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

Coaching cues:
As you are jumping on the box, think about each jump as a mini squat — as you load up to jump, your knees should track your toes and your weight should be balanced about your feet.

Resources:
The Box Jump
Rogue Echo Bike
The Deadlift
The Box Step-Up

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Complete as many rounds as possible in 10 minutes of:
10 push-ups
10 dumbbell snatches, right arm
10 toes-to-bars
10 dumbbell snatches, left arm

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post rounds and reps to comments.

Stimulus and Strategy:
In today’s workout, the repetitions in each round are few enough that you can move through rounds relatively quickly. Aim for a single round to take no more than about 2 minutes. Try to go unbroken through as many sets as possible, however, as grip becomes an issue, break up the toes-to-bars as needed and manage your rest time.

Scaling:
Reduce the loading of the dumbbell and volume of the push-ups and toes-to-bars.

To reduce the complexity of the push-ups, consider performing push-ups from the knees or with the hands elevated to a 30-inch box. For the dumbbell snatches, consider performing hang dumbbell snatches. For the toes-to-bars, reduce the height of the toes or consider knees-to-chests or hanging knee raises.

However, if you have toes-to-bars, but 10 reps per round is too many, reduce the reps to no less than 5. This is a great way to practice and develop the movement.

In case of injury or limitation, perform dumbbell cleans for the dumbbell snatches, dumbbell floor presses for the push-ups, and consider V-ups or sit-ups for the toes-to-bars.

Intermediate option:
Complete as many rounds as possible in 10 minutes of:
10 push-ups
10 dumbbell snatches, right arm
10 knees-to-chests
10 dumbbell snatches, left arm

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
Complete as many rounds as possible in 10 minutes of:
5 push-ups from the knees
5 dumbbell snatches, right arm
5 hanging knee raises
5 dumbbell snatches, left arm

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
On the dumbbell snatch, keep the dumbbell close to your body by imagining zippering up a jacket and keeping your elbow above the weight.

Resources:
The Push-Up
The Dumbbell Snatch
The Kipping Toes-to-Bar
Toes-to-Bar Scaling

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Rest Day

Featured Article

Beyond the Open: 15 Benchmark Workouts to Guide Your CrossFit Progress Year-Round

The CrossFit Open may highlight our strengths and weaknesses, but real progress happens year-round. By strategically incorporating 15 key benchmark workouts — from strength tests to endurance challenges — you can track your fitness, identify gaps, and ensure your programming drives well-rounded improvement. Rather than training for the test, these workouts serve as checkpoints, helping you assess whether your training is building strength, stamina, and resilience across all modalities. Ready to take control of your progress? Let’s dive in.

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For time:
150 double-unders
45-calorie row
15 bar muscle-ups
120 double-unders
36-calorie row
12 bar muscle-ups
90 double-unders
27-calorie row
9 bar muscle-ups

Post time to comments.

Stimulus and Strategy:
Today’s workout is a triplet with a descending rep scheme. The row is a trap unless you are confident in your bar muscle-ups. Most athletes should pace the row and focus on using the legs to save their pull for the muscle-ups. This is a great workout to practice skills like the double-under and the bar muscle-up. Consider reducing the reps or giving yourself a time cap for these elements.

Scaling:
Reduce the reps of the double-unders and bar muscle-ups.

To reduce the complexity of the double-unders, consider giving yourself 2 minutes to accumulate reps or perform single-unders. For the bar muscle-up, consider giving yourself 2-3 minutes to accumulate reps, performing a jumping bar muscle-up, or a challenging variation of a pull-up and dip.

In case of injury or limitation, perform the calories on any machine available. For the double-unders, perform low box step-ups (4 inches) and reduce the reps to 60/40/20. For the bar muscle-ups, consider ring rows or low-ring muscle-up transitions.

Intermediate option:
For time:
90 double-unders
45-calorie row
9 bar muscle-ups
60 double-unders
36-calorie row
6 bar muscle-ups
30 double-unders
27-calorie row
3 bar muscle-ups

Beginner option:
For time:
60 single-unders
30-calorie row
6 low-ring muscle-up transitions
40 single-unders
20-calorie row
4 low-ring muscle-up transitions
20 single-unders
10-calorie row
2 low-ring muscle-up transitions

Coaching cues:
During the transition in the bar muscle-up, focus on pressing the bar into the hips and keeping the body close to the bar.

Resources:
The Double-Under
Rowing Technique Tips
The Kipping Bar Muscle-Up
The Single-Under
Low-Ring Muscle-Up Scaling

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Rest Day

Featured Article

Efficient Training: The 80/20 Rule of Fitness and How CrossFit Maximizes Results with Minimal Time

The Pareto Principle, or the 80/20 rule, suggests that 80% of results come from 20% of efforts. CrossFit embodies this principle by focusing on high-intensity, functional movements, constant variance, and mixed-modality workouts to deliver maximum fitness gains efficiently. Unlike traditional training that prioritizes volume, CrossFit optimizes intensity to drive adaptation, ensuring long-term progress without excessive time investment. With proper nutrition as its foundation, CrossFit’s methodology enables athletes to achieve elite fitness levels in less time, leaving them more opportunities to enjoy life outside the gym.

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For time:
800-meter run
25 dumbbell push presses
400-meter run
20 dumbbell push presses
200-meter run
15 dumbbell push presses

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today’s workout is a couplet with a descending rep scheme. The runs get shorter and the reps of the push presses go down as well. The loading of the dumbbells should allow you to perform consistent sets of 10 throughout the entirety of the workout. Aim to complete this workout in 15 minutes or less.

Scaling:
Reduce the distance of each run. Reduce the loading of the dumbbells.

To reduce the complexity of the dumbbell push presses, consider using a single dumbbell and alternating arms as needed, or performing dumbbell shoulder presses.

In case of injury or limitation, for the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower. For the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the 200-meter run, 500/700 meters on the Echo bike, or 200/250 meters on the rower.

Intermediate option:
For time:
800-meter run
25 dumbbell push presses
400-meter run
20 dumbbell push presses
200-meter run
15 dumbbell push presses

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
For time:
400-meter run
15 dumbbell push presses
200-meter run
10 dumbbell push presses
100-meter run
5 dumbbell push presses

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
As you drive the dumbbells overhead, focus on bringing your ribs to your hips and keeping your gaze on the horizon.

Resources:
Pose Running Drills | Lean and Pull
The Dumbbell Push Press

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For total reps:
Tabata deadlifts
Tabata box jump-overs

Tabata is 20 seconds of work, then 10 seconds of rest for 8 rounds. Complete all 8 rounds of the deadlifts, then complete all 8 rounds of the box jump-overs.

♀ 125-lb barbell and 20-inch box
♂ 185-lb barbell and 24-inch box

Post reps to comments.

Stimulus and Strategy:
Today’s workout is a double dose of Tabata — one weightlifting movement and one gymnastics movement. The goal is to move for as much of the 20 seconds as possible with minimal rest. The loading of the deadlift should be light to moderate. For the box jump-overs, consider stepping off the box before jumping into your next rep for safety. Following your last set of deadlifts, you have 10 seconds to transition to the first set of box jump-overs.

Scaling:
Reduce the loading of the deadlift. Reduce the height of the box.

To reduce the complexity of the box jump-overs, consider performing box step-overs.

In case of injury or limitation, perform sumo deadlifts or dumbbell deadlifts. For the box jump-overs, consider performing calories on any available machine.

Intermediate option:
For total reps:
Tabata deadlifts
Tabata box jump-overs

Tabata is 20 seconds of work, then 10 seconds of rest for 8 rounds. Complete all 8 rounds of the deadlifts, then complete all 8 rounds of the box jump-overs.

♀ 95-lb barbell and 20-inch box
♂ 135-lb barbell and 24-inch box

Beginner option:
For total reps:
Tabata deadlifts
Tabata box step-overs

Tabata is 20 seconds of work, then 10 seconds of rest for 8 rounds. Complete all 8 rounds of the deadlifts, then complete all 8 rounds of the box step-overs.

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

Coaching cues:
On the return of the deadlift, focus on sending the hips back and keeping the barbell close to the body until the barbell passes the knees.

Resources:
The Deadlift
Box Jump-Over Variations
Box Step-Over

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