G.I. Jane

For time:
100 burpee pull-ups

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

Post time to comments.

Compare to 210420.

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

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

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

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

Intermediate option:
For time:
70 burpee pull-ups

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

Beginner option:
For time:
50 burpee pull-ups

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

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

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

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3 rounds for time of:
7 wall walks
14 front squats
21 kettlebell swings

♀ 115-lb barbell, 53-lb kettlebell
♂ 165-lb barbell, 70-lb kettlebell

Stimulus and Strategy:
Today’s workout is a triplet focused on stamina with a moderate-to-heavy load. Go into each set trying to perform reps unbroken. However, the goal is to choose a weight that allows you to complete both the front squats and kettlebell swings in one to two sets. All athletes should aim to complete a single round in 4 minutes or less.

Scaling:
Reduce the volume of wall walks, and the loading of the barbell and kettlebell.

Reduce the complexity of the wall walks by reducing the range of motion. If necessary, athletes can also perform inchworms with a push-up. For the kettlebell swings, perform Russian kettlebell swings.

In case of injury or limitation, perform back squats, goblet squats, or air squats in place of the front squats. For the kettlebell swings, consider single-arm kettlebell swings or kettlebell deadlifts.

Intermediate option:
3 rounds for time of:
4 wall walks
14 front squats
21 kettlebell swings

♀ 75-lb barbell, 35-lb kettlebell
♂ 115-lb barbell, 53-lb kettlebell

Beginner option:
3 rounds for time of:
4 inchworms + push-up
14 front squats
21 Russian kettlebell swings

♀ 35-lb barbell, 18-lb kettlebell
♂ 45-lb barbell, 26-lb kettlebell

Coaching cues:
On the wall walks, focus on keeping your hips over your shoulders as you walk back to the wall. Taking smaller steps with your hands can help with this. Then, as you get more confident, increase the length of your steps to reduce the cycle time of reps.

Resources:
The Wall Walk
The Front Squat
The Kettlebell Swing
Inchworm + Push-Up
The Russian Kettlebell Swing With Jeff Martone

Find a gym near you:
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Every 5 minutes for 5 sets:
400-meter run
25 Russian kettlebell swings

♀ 53 lb
♂ 70 lb

Post times to comments.

Stimulus and Strategy:
Today’s workout contains five sprint-type efforts. The goal is to complete the run as quickly as possible, get your hands on the kettlebell, and go unbroken on your swings. You should have at least 2 minutes of rest between sets, which will allow you to recover and hit each set with intensity. Athletes who are capable of swinging the heavy kettlebell, but not for the total volume of the workout, should consider reducing the reps of the swings in each round and using the heavier bell. Push the pace on the runs, but only as much as allows you to get back to the kettlebell and immediately begin swinging.

Scaling:
Reduce the distance of the run. Reduce the loading and/or reps of the kettlebell.

To reduce the complexity of the kettlebell swings, consider reducing the range of motion or performing kettlebell sumo deadlifts.

In case of an injury or limitation, consider performing 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg instead of the run. For the kettlebell swings, consider single-arm kettlebell swings or unloaded good mornings.

Intermediate option:
Every 5 minutes for 5 sets:
400-meter run
15 Russian kettlebell swings

♀ 53 lb
♂ 70 lb

Beginner option:
Every 5 minutes for 5 sets:
200-meter run
10 Russian kettlebell swings

♀ 18 lb
♂ 26 lb

Coaching cues:
To ensure maximum contribution of the lower body during the kettlebell swings, focus on driving your heels into the ground, then squeezing your thighs and your glutes.

Resources:
Pose Running Drills | Pose Alignment
The Russian Kettlebell Swing With Jeff Martone

Find a gym near you:
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30-20-10 reps for time of:
Calories on the Echo bike

Perform a 100-meter front-of-body object carry after each set on the bike.

♀ 80 lb
♂ 100 lb

Post time to the comments.

Stimulus and Strategy:
Today’s workout is a shorter effort. Aim to sprint the calories on the bike and keep a steady pace on the object carry. For the object carry, use anything you have available. This can be a sandbag, D-ball, one or two kettlebells or dumbbells, or a barbell. Work hard and have fun.

Scaling:
Reduce the loading of the object and reduce the calories on the bike.

To reduce the complexity of the front-of-body object carry, consider the type of object you hold. Some objects may be held more easily than others.

In case of an injury or limitation, consider substituting the bike with a rower, ski erg, or air runner. For the object carry, consider performing a farmers carry or holding the object on either shoulder as opposed to the front-of-body position.

Intermediate option:
30-20-10 reps for time of:
Calories on the Echo bike

Perform a 100-meter front-of-body object carry after each set on the bike.

♀ 50 lb
♂ 70 lb

Beginner option:
15-12-9 reps for time of:
Calories on the Echo bike

Perform a 100-meter front-of-body object carry after each set on the bike.

♀ 15 lb
♂ 25 lb

Coaching cues:
When carrying something in front of your body, focus on keeping your mid-section tight and avoid leaning back. The more rigid you can keep your torso, the better.

Resources:
Rogue Echo Bike.
Odd Object Move WOD Demo From 230321

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Complete as many reps as possible in 8 minutes of:
8 dumbbell goblet squats
8 handstand push-ups

♀ 50-lb dumbbell
♂ 70-lb dumbbell

Post reps to the comments.

Stimulus and Strategy:
Today’s workout is quick and to the point. With the complementary movement functions and the small amount of reps in each set, you should be able to move through a single round in 90 seconds or less. More advanced athletes may be able to maintain unbroken handstand push-ups and keep rounds under 1 minute. Don’t pace on this one. Keep the gas pedal down and the workout will be over before you know it. Work hard and have fun.

Scaling:
Reduce the loading of the dumbbell to a weight that allows you to maintain unbroken reps for the entire workout. Reduce the reps of the handstand push-ups if the volume of each round is too much. Consider as few as 4 reps.

To reduce the complexity of the goblet squat, reduce the loading of the dumbbell. If necessary, perform an air squat and focus on moving through the range of motion. For the handstand push-ups, perform pike push-ups or dumbbell shoulder presses.

In case of an injury or limitation, consider air squats or unweighted lunges in place of the goblet squats. Focus on a pain-free range of motion. For the handstand push-ups, consider push-ups or single-arm dumbbell shoulder or push presses.

Intermediate option:
Complete as many reps as possible in 8 minutes of:
8 dumbbell goblet squats
4 handstand push-ups

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Beginner option:
Complete as many reps as possible in 8 minutes of:
8 air squats
8 dumbbell push presses

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
Squeeze your stomach tight at all times during the handstand push-ups. Not only will this keep your spine in a safe position, but maintaining a rigid torso during the kip maximizes the amount of energy transferred from the kip into the press. Without a rigid midline, a significant amount of energy from your legs can be lost, resulting in a more difficult press.

Resources:
From the Archives: Dumbbells
The Kipping Handstand Push-Up

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2 rounds for time of:
35 pull-ups
35 shoulder-to-overheads

♀ 75 lb
♂ 115 lb

Post times to comments.

Stimulus and Strategy:
Today’s workout is a classic push/pull gymnastics couplet. Expect this effort to test your stamina and give you a pretty significant upper-body pump. The goal is to complete this workout in 10 minutes or less. You may see some more advanced athletes finish closer to 5 minutes. Choose a weight that allows you to perform at least 10 reps every time you pick up the barbell.

Scaling:
Reduce the loading of the barbell to something that feels moderate-to-light. If you are capable of performing pull-ups, but 70 reps is too much volume, reduce the reps to 15-25 in each round.

Reduce the complexity of the pull-up by performing a jumping pull-up, banded pull-up, or ring row. For the shoulder-to-overhead, perform a push press or shoulder press with lighter weight.

In case of an injury or limitation, consider reducing the reps and performing a single-arm ring row or a bent-over dumbbell row in place of the pull-ups. If the rack position is the limitation in the shoulder-to-overhead, use a pair of dumbbells.

Intermediate option:
2 rounds for time of:
25 pull-ups
35 shoulder-to-overheads

♀ 65 lb
♂ 95 lb

Beginner option:
2 rounds for time of:
25 ring rows
25 shoulder-to-overheads

♀ 35 lb
♂ 45 lb

Coaching cues:
To help with cycling shoulder-to-overhead reps, focus on keeping your elbows up as you return the barbell to the shoulders. This helps maintain the shelf and keeps the barbell from drifting down your chest.

Resources:
The Kipping Pull-Up
The Push Press
The Push Jerk

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For time:
150 kettlebell swings

♀ 53 lb
♂ 70 lb

Stimulus and Strategy:
There is no hiding in today’s workout — it’s just you, a kettlebell, and your will to hang on. The loading of the kettlebell should allow you to perform the total reps in 5 sets or less. Aim to complete this workout in 10 minutes or less.

Scaling:
Reduce the loading of the kettlebell as needed. Less-experienced athletes should reduce the total reps. Reduce the complexity of the movement by performing a Russian kettlebell swing or a kettlebell deadlift. In case of injury or limitation, perform a single-arm Russian kettlebell swing. If loading is an issue, a box jump is a nice way to stay explosive, but eliminate the weight. If you choose box jumps, perform no more than 100 reps, and step down from each jump.

Intermediate option:
For time:
120 kettlebell swings

♀ 35 lb
♂ 53 lb

Beginner option:
For time:
60 kettlebell swings

♀ 18 lb
♂ 26 lb

Coaching cues:
Focus on driving your heels down as you stand up quickly to push the bell away. The more emphasis you put on the leg drive, the bigger sets you will be able to complete.

Resources:
The Kettlebell Swing

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Complete as many rounds and reps as possible in 20 minutes of:

15 box jumps
12 kettlebell swings
9 ring dips

♀ 20-inch box and 53-lb kettlebell
♂ 24-inch box and 70-lb kettlebell

Post total rounds and reps to comments.

Stimulus and Strategy:
Today, the goal is to keep moving for the entire workout. Choose movements that allow you to complete each round in 3 minutes or less. The loading of the kettlebell should allow you to complete most of your rounds unbroken. For the ring dips, your option should allow you to perform at least 3 unbroken reps before resting. Stepping down is not required, but is recommended for most athletes.

Scaling:
Reduce the height of the box and the loading of the kettlebell. To limit the volume accumulated, change the time domain to 10 or 15 minutes.

To reduce the complexity of box jumps, consider performing a step-up to a shorter box. For the kettlebell swings, reduce the range of motion by swinging to shoulder height. For the ring dips, lower the rings so you can use your feet for assistance, or modify to ring push-ups.

In case of injury or limitation, perform a kettlebell deadlift or an unloaded good morning. For the ring dips, perform a single-arm dumbbell shoulder press or floor press.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
15 box jumps
12 kettlebell swings
6 ring dips

♀ 20-inch box and 35-lb kettlebell
♂ 24-inch box and 53-lb kettlebell

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
12 box step-ups
9 kettlebell swings
6 foot-assisted ring dips

♀ 12-inch box and 18-lb kettlebell
♂ 20-inch box and 26-lb kettlebell

Coaching cues:
Keep the rings tight to your body. Think about keeping your thumbs against your body from your pockets to your armpits.

Resources:
The Box Jump
The Kettlebell Swing
The Ring Dip
The Box Step-Up
Ring Dip Scaling

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3 rounds for time of:
35 GHD sit-ups
70 double-unders
400-meter run

Post time to comments.

Scaling:
Today’s workout is a bit of a midline burner. Expect the GHD sit-ups to challenge your posture for the double-unders and the run. This will force you to put extra emphasis on maintaining better posture and a rigid midline throughout the workout. With that said, if you are not accustomed to the GHD, you should consider scaling the reps and range of motion. If you struggle with double-unders, do not spend more than 2 minutes working on this movement. Instead, spend the 2 minutes accumulating attempts and then move on to the run after time is up.

Intermediate option:
3 rounds for time of:
25 GHD sit-ups to parallel
40 double-unders
400-meter run

Beginner option:
3 rounds for time of:
20 sit-ups
40 single-unders
200-meter run

Coaching cues:
As your midline gets fatigued, you might begin to “slouch” with your posture on your double-unders. This makes it difficult to breathe and recover. Focus on keeping a forward gaze and being as upright as possible when you are performing double-unders.

Resources:
The GHD Sit-Up
The Double-Under
Training the GHD Sit-Up
Master the Movement: Double-Unders

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For time:
1,600-meter run
100 GHD hip extensions
Accumulate 2 minutes in a freestanding handstand hold

Post time to comments.

Scaling:
Today’s workout will look different for different ability levels. While an advanced athlete may be able to “sprint” through, for other athletes, this may be more of a skill day — an opportunity to practice new skills or push the margins of experience out a bit further. Choose an option for the run that allows you to finish in 10 minutes or less. If you do not spend a lot of time on the GHD, scale the number of reps and range of motion. If you do not have access to a GHD, consider performing good mornings either unloaded or at most with an empty barbell. When it comes to the freestanding handstand hold, choose an option that allows you to hold for at least 15 seconds. That said, if you want to try the freestanding handstand, but you can only hold for a few seconds at a time, simply scale the time you accumulate. Have fun with this one and step outside your comfort zone.

Intermediate option:
For time:
1,600-meter run
70 GHD hip extensions
Accumulate 2 minutes in a handstand hold against the wall

Beginner option:
For time:
800-meter run
50 good mornings, unloaded
Accumulate 1 minute in a plank hold

Coaching cues:
As you find a balance point when you are upside-down, draw an imaginary line between your thumbs. This is a great place to keep your gaze.

Resources:
Warm-Up With Chris Hinshaw
GHD Hip Extensions
The Handstand
Handstand Hold Progression
Handstand Hold Scaling

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Task-Priority Nate

10 rounds for time of:
2 ring muscle-ups
4 handstand push-ups
8 kettlebell swings

♀ 53 lb
♂ 70 lb

Post time to comments.

Compare to 221018.

Scaling:
Today’s workout is a take on a classic CrossFit Hero workout Nate. Typically, you are trying to complete as many rounds and reps as possible in 20 minutes. Some might say the clock saves you. However, today the goal is to get through 10 rounds as quickly as possible. The kettlebell loading should be moderate and allow you to go unbroken through all of your sets. Athletes performing this workout as prescribed should aim to complete a round in 2 minutes or less. Look back to the last time we performed Nate to help you choose appropriate options for today’s effort.

Intermediate option:.
7 rounds for time of:
2 ring muscle-ups
4 handstand push-ups
8 kettlebell swings

♀ 35 lb
♂ 53 lb

Beginner option:
7 rounds for time of:
2 low-ring muscle-up transitions
4 dumbbell shoulder presses
8 kettlebell swings

♀ 18-lb kettlebell and 15-lb dumbbells
♂ 26-lb kettlebell and 20-lb dumbbells

Coaching cues:
For the muscle-up, as you begin to press/pull the rings to your sternum, bring your hips up toward the sky. Meeting the rings with your body parallel to the ground will make the transition much easier as you begin to fatigue.

Resources:
The Kipping Muscle-Up
The Kipping Handstand Push-Up
The Kettlebell Swing

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30-20-10 reps for time of:
Single-arm Russian kettlebell swings, right arm
Single-arm Russian kettlebell swings, left arm
Kettlebell goblet squats

♀ 53 lb
♂ 70 lb

Scaling:
There is one goal for today's workout: hang on to the kettlebell for as long as possible. The loading of the kettlebell should allow you to perform at least 10 single-arm swings every time you pick up the bell. The same is true for the goblet squats. Try to hang on for bigger sets, and don’t put the kettlebell down when you get to your set of 10. Aim to complete today’s workout in 10 minutes or less.

Intermediate option:
30-20-10 reps for time of:
Single-arm Russian kettlebell swings, right arm
Single-arm Russian kettlebell swings, left arm
Kettlebell goblet squats

♀ 35 lb
♂ 53 lb

Beginner option:
20-15-10 reps for time of:
Single-arm Russian kettlebell swings, right arm
Single-arm Russian kettlebell swings, left arm
Kettlebell goblet squats

♀ 18 lb
♂ 26 lb

Coaching cues:
In the single-arm Russian swing, pull the chest up away from the kettlebell and let gravity bring it back down between the legs.

Resources:
Single-Arm Russian Kettlebell Swing
CAP Demo | Kettlebell Front (Goblet) Squat

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Rest Day

Featured Article:
Variance is Good

Constantly varied workouts are a core principle of CrossFit, designed to prepare individuals for any physical challenge by building broad, general fitness. Critics argue that frequent variation prevents athletes from improving, but millions of CrossFit athletes have proven otherwise, achieving remarkable levels of fitness through diverse training. CrossFit's methodology focuses on developing strength, endurance, and functional movement patterns through a wide range of activities, which complement and enhance one another. Even specialized athletes, like weightlifters and powerlifters, benefit from incorporating variety into their training. CrossFit prioritizes comprehensive fitness over specialization, equipping individuals to excel across a broad spectrum of physical challenges.

Read the Article

OR

For time:
250-meter row
100-meter farmers carry
200-meter run
500-meter row
100-meter farmers carry
400-meter run
750-meter row
100-meter farmers carry
600-meter run
1,000-meter row
100-meter farmers carry
800-meter run

♀ 53-lb kettlebells
♂ 70-lb kettlebells

Scaling:
You have the option to take today as a full rest day if you are feeling sore or tired. If you want to move, approach this workout with 70-75% effort. Focus on picking a comfortable row and run pace you can maintain throughout the entire workout. Choose a kettlebell weight for the farmers carries that allows you to go unbroken. Aim for sub-25 minutes.

Intermediate option:
Rest Day

OR

For time:
250-meter row
100-meter farmers carry
200-meter run
500-meter row
100-meter farmers carry
400-meter run
750-meter row
100-meter farmers carry
600-meter run
1,000-meter row
100-meter farmers carry
800-meter run

♀ 35-lb kettlebells
♂ 53-lb kettlebells

Beginner option:
Rest Day

OR

For time:
200-meter row
100-meter farmers carry
100-meter run
400-meter row
100-meter farmers carry
200-meter run
600-meter row
100-meter farmers carry
300-meter run
800-meter row
100-meter farmers carry
400-meter run

♀ 26-lb kettlebells
♂ 44-lb kettlebells

Find a gym near you:
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6 rounds for time of:
14/18-calorie row
30-foot sandbag carry

♀ 100 lb
♂ 150 lb

Post time to comments

Scaling:
Today’s workout is a medium-duration sprint. The goal is to be under 10 minutes for the best and 12 minutes and under for everyone else. The row should be scaled to take less than a minute in the first 3 rounds, and the sandbag carry should be at a loading that allows you to grab it and go unbroken for all 6 rounds. This is a low-skill workout — put your head down and do the work. Nothing other than your desire to take a break should slow you down. If you do not have a sandbag, hold two kettlebells or dumbbells in the front-rack position and walk the same distance.

Intermediate option:
6 rounds for time of:
12/15-calorie row
30-foot sandbag carry

♀ 70 lb
♂ 100 lb

Beginner option:
6 rounds for time of:
8/10-calorie row
30-foot plate carry

♀ 25-lb plate
♂ 45-lb plate

Resources:
Rowing Technique Tips
Sandbag Training

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Guest Programmer - HWPO
July 22-Aug. 4, 2024

Complete as many reps as possible in 2 minutes of:

5 squat clean and jerks
Max-rep feet-elevated ring rows

Rest 1 minute between sets. Repeat for a total of 5 sets.
Use 70% of your best squat clean and jerk.

Post load and reps to comments.

Scaling:
Five squat clean and jerks at 70% should feel heavy but manageable. Heavy lifters may need to reduce this to 65-67%. Focus on good-quality positions when you pull off the floor and when you descend into your dip. Today, the first pull and the dip are important for consistent reps. Some of you may be able to do these 5 reps in 30-40 seconds, but for the sake of today, focus on making all 5 reps identical. If that takes a full minute, that’s OK. This is crucial because we are fatiguing the upper back and core with the feet-elevated ring rows. This is why our goal today is technical endurance. We can’t use a weight that deteriorates under fatigue, so if you tend to perform less technically sound when tired, reduce the load on the barbell and control the work/rest on the ring rows.

When we look at our favorite CrossFit athletes who seem to lift perfectly even when tired, it’s because they perform sessions like these, where the goal is qualitative and not quantitative.

GOALS: Power and technical endurance

ADVANCED AND BEGINNER ATHLETE TARGET: Quality reps on the clean and jerk, sets of 5 on ring rows

Intermediate option:
Same as Rx’d.

Beginner option:
Complete as many reps as possible in 2 minutes of:
5 squat clean and jerks
Max-rep ring rows

Rest 1 minute between sets. Repeat for a total of 5 sets.

♀ 35 lb
♂ 45 lb

Coaching cues:
Technical endurance is an athlete’s ability to maintain a high degree of proficiency in a given movement(s) throughout a workout. This could mean moving along straighter lines, minimizing errant movement, and/or capitalizing on the concept of core-to-extremity movement patterns. Maintaining the ideal technique for a single rep is one thing, but doing so for an entire workout requires time and practice. Anyone can move fast, but to move quickly with a high degree of proficiency is an art form.

Resources:
The Clean and Jerk
The Ring Row

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Guest Programmer - HWPO
July 22-Aug. 4, 2024

On a running 35-minute clock:

From 0:00-12:00

Every 3 minutes for 4 sets:
5 back squats

From 12:00-17:00
Rest

From 17:00-35:00

5 rounds, each for watts:
Max watts row or bike (cap at 20 seconds)*
12 Russian kettlebell swings
6 wall-ball shots
- Rest 1:30 between sets.

♀ 75% of your best back squat, 53-lb kettlebell, and 20-lb medicine ball to a target as high as possible
♂ 75% of your best back squat, 70-lb kettlebell, and 30-lb medicine ball to a target as high as possible

Scaling:
We’re doing something different today — a power endurance workout. Our goal is to try to hit a max wattage each time we get on a machine. You’ll ramp up the machine as hard as you can and look at your watts. The watts will tick up but eventually begin to drop. Once that happens, you’re done on the rower. This should take between 15-20 seconds. Less-experienced athletes may struggle to hit max watts and that’s normal. This is why we cap it at 20 seconds. Hit a hard effort for 20 seconds with everything you’ve got, then move on to the Russian kettlebell swings.

If you’ve never done this wattage ramp-up before, give it a go as a practice round before you start the workout to see what numbers you should be looking for.

The kettlebell swings are a great power endurance tool and the goal is to have a constant dynamic hip extension and continuous leg drive. Don’t think about pulling the bell up, think about continuously pushing down.

The wall-ball shots are all about power. Use a heavier medicine ball than you’d normally use. Your goal will be to throw each rep as high as possible. Don’t worry too much about cycling these reps. If you need to catch the medicine ball and reset for each rep, that’s OK. We’re focused on the concentric portion of this movement and the eccentric position should be controlled to allow us maximum force when we throw upward. Have fun!

*Max-wattage row or bike means once you start to move, you want to hit a max wattage as fast as possible. You are done when the watts start to drop consistently. This should take around 15 seconds or 10-12 strokes. Cap your effort at 20 seconds.

DAMPER: Use a damper relative to your weight and strength. Bigger, stronger athletes can set the damper to 7-10; smaller athletes should use a damper setting around 6-9.

GOAL: Strength and power endurance

ADVANCED ATHLETE TARGET: 75% on back squats, max efforts on the machine for each set (M: 800-900+, W: 650-750+)
BEGINNER ATHLETE TARGET: Quality depth on back squats and rigid midlines, hard efforts on machine

Intermediate option:
On a running 35-minute clock:

From 0:00-12:00

Every 3 minutes for 4 sets:
5 back squats

From 12:00-17:00
Rest

From 17:00-35:00
5 rounds, each for watts:

Max watts row or bike (cap at 20 seconds)*
12 Russian kettlebell swings
6 wall-ball shots
- Rest 1:30 between sets.

♀ 75% of your best back squat, 35-lb kettlebell, and 14-lb medicine ball to a target as high as possible
♂ 75% of your best back squat, 53-lb kettlebell, and 20-lb medicine ball to a target as high as possible

Beginner option:
On a running 35-minute clock:

From 0:00-12:00

Every 3 minutes for 4 sets:
5 back squats (technical load*, across all sets)

From 12:00-17:00
Rest

From 17:00-35:00
5 rounds, each for watts:

Max watts row or bike (cap at 20 seconds)*
8 Russian kettlebell swings
4 wall-ball shots
- Rest 1:30 between sets.

♀ 18-lb kettlebell and 6-lb medicine ball to a target as high as possible
♂ 26-lb kettlebell and 10-lb medicine ball to a target as high as possible
* The technical load for your back squats should ensure you can keep a stable midline and reach proper depth.

Coaching cues:
Are your knees caving in as you get fatigued during back squats? Think about planting your feet and screwing them apart and into the ground. Feel the extra stability take hold as your knees track your toes and watch your lifts increase!

Resources:
The Back Squat
Rowing Technique Tips
The Russian Swing With Jeff Martone
The Wall-Ball Shot

Find a gym near you:
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Guest Programmer - HWPO
July 22-August 4, 2024

4 rounds for time of:
42 double-unders
21 wall-ball shots
12 alternating dumbbell snatches

♀ 14-lb medicine ball to a 9-foot target and 50-lb dumbbell
♂ 20-lb medicine ball to a 10-foot target and 70-lb dumbbell

Post time to comments.

Scaling:
This triplet is inspired by the workout Helen. We’ve got a slightly higher volume than Helen but the level of intensity will match that of the classic benchmark. This workout also has a little twist in that we’re using low volume of double-unders, a normal wall-ball shot weight, volume, and target, but we’re using a heavier floor-to-overhead movement. Although the dumbbell snatch is heavier, the volume should be low enough that athletes can perform the 12 total reps unbroken with just a bit more focus. If you do not have a heavier dumbbell, replace it with a kettlebell.

The limiting factor in this workout will be arm fatigue. This will be most apparent in the double-unders for those who aren’t yet efficient with them, as well as the wall-ball shots since it’s an easier movement to “let up” on.

Remember, the difficulty of the workout is the reason for its existence, so we need to focus on good quality movement despite the fatigue.

GOAL: High-intensity upper-body conditioning

TARGETS:
ADVANCED: 8- to 9-minute time domain
BEGINNER: 9- to 11-minute time domain

Intermediate option:
4 rounds for time of:
24-42 double-unders
21 wall-ball shots
12 alternating dumbbell snatches

♀ 10-lb medicine ball to a 9-foot target and 35-lb dumbbell
♂ 14-lb medicine ball to a 10-foot target and 50-lb dumbbell

Beginner option:
4 rounds for time of:
42 single-unders
15 wall-ball shots
12 alternating dumbbell snatches

♀ 6-lb medicine ball to a 9-foot target and 15-lb dumbbell
♂ 10-lb medicine ball to a 10-foot target and 25-lb dumbbell

Coaching cues:

Frustrated with double-unders? Consider your hand position. Resist the tendency to allow the hands to move away from your body, which shortens the path of the rope and leads to those frustrating trip-ups. Instead, keep your hands in and slightly forward of your body as you relax your shoulders.

Resources:
The Double-Under
The Wall-Ball Shot
The Dumbbell Power Snatch
A History of Helen on CrossFit.com

Find a gym near you:
View the CrossFit map

For load:
10-10-7-7-4-4-1-1
Back squat

Post load to comments.

Compare to 240105.

Scaling:
Build throughout the 8 sets, starting with something moderately heavy and finishing with a very heavy single. Remember that “heavy” is relative to each athlete. A heavy load requires all your focus and effort.

– A heavy set of 10 reps should be around 50-60%+.
– A heavy set of 7 reps should be around 60-70%.
– A heavy set of 4 reps should be around 70-80%.
– A heavy single for today should be 80%+.

Intermediate option:
Same as Rx'd.

Beginner option:
Back squat 10-7-4-1 reps

Coaching cues:
Fight through the sticking point — drive your heels down, push your knees apart, and let your chest lead you to the top.

Resources:
The Back Squat
Heavy Days
Heavy Day: Full Class Coaching Demonstration

Find a gym near you:
View the CrossFit map

Guest Programmer – Christian Harris
June 24-July 7, 2024

Operation Red Wings

For time:

3/4-mile run (1,200 meters)

Then,

16 rounds for time of:
8 toes-to-bars
8 burpee box jump-overs

Then,

47 goblet squats

♀20-inch box and a 53-lb kettlebell
♂24-inch box and a 70-lb kettlebell

On June 28, 2005, an MH-47 Chinook helicopter carrying a Quick Reaction Force of eight Navy SEALs and eight Army Night Stalkers (members of the U.S. Army's 160th Special Operations Aviation Regiment) were killed in action during Operation Red Wings in Kunar Province, Afghanistan. This part of the operation was an attempt to rescue Lt. Michael P. Murphy, Gunner’s Mate 2nd Class Danny Dietz, Sonar Technician 2nd Class Matthew Axelson, and Hospital Corpsman 2nd Class Marcus Luttrell, who had been cut off and outnumbered by Taliban fighters during a reconnaissance mission deep behind enemy lines. Three of the four SEALs on the ground were killed — Murphy, Axelson, and Dietz — with Luttrell being the lone survivor. The other eight SEALs and eight Night Stalkers were killed when the MH-47 Chinook, coming in to aid the ground team, was shot down by an enemy RPG and the helicopter broke apart, crashing down into the side of a mountain.

- ¾-mile run to commemorate the three out of four SEALs killed on the ground

- 16 rounds to commemorate the 16 service members killed during the rescue attempt

- 8 toes-to-bars to commemorate the eight Night Stalkers

- 8 burpee box jump-overs to commemorate the eight SEALs

- 47 goblet squats for the MH-47 Chinook that was lost

Scaling:
This workout is meant to be very grueling and mentally challenging. The workout begins with a ¾-mile (or 1,200-meter) run. From there, it’s a 16-round couplet of 8 toes-to-bars and 8 burpee box jump-overs. It’s a relatively small amount of work for 1 round, but it will compound over time. The redundancy will make this as much of a mental test as a physical one, so keep your head in it and find a way to keep yourself going. After the 16th round is complete, the workout finishes with 47 goblet squats. All athletes should reduce the work to a level that is attainable yet challenging.

Intermediate option:

For time:

3/4-mile run (1,200 meters)

Then,

12 rounds for time of:
6 knees-to-chest
6 burpee box jump-overs

Then,

47 goblet squats

♀20-inch box and a 35-lb kettlebell
♂24-inch box and a 53-lb kettlebell

Beginner option:
For time:

600-meter run

Then,

8 rounds for time of:
6 hanging knee raises
6 burpee box step-ups

Then,

47 air squats

♀12-inch box
♂20-inch box

Coaching Cues:
The figure-4 position is key to efficient running mechanics. To continue to develop running skills, practice standing with one leg up in a figure-4 hold.

Keep your shoulders over your hips, hips over your heel, and the heel of your lifted leg in line with the knee.

From there, work on quickly switching legs and holding the figure-4 without changing your overall body position.

Take these positions into your warm-up and workout for Operation Red Wings, and notice the difference in efficiency and speed!

Resources:
Running Workshop: Pose Alignment
The Kipping Toes-to-bar
The Burpee Box Jump-Over
More on Operation Red Wings

Find a gym near you:
View the CrossFit map

Guest Programmer – Christian Harris
June 24-July 7, 2024

For time:
5 rope climbs to 15 feet
25 deadlifts
50 wall-ball shots
200-foot farmers carry
50 wall-ball shots
25 deadlifts
5 rope climbs to 15 feet

♀ 155-lb barbell, 50-lb dumbbells, 14-lb medicine ball to a 9-foot target
♂ 225-lb barbell, 70-lb dumbbells, 20-lb medicine ball to a 10-foot target

Scaling:
Today’s pyramid workout is going to be a grind with each movement effectively fatiguing the following movement. For example, the rope climbs will affect your grip during the deadlifts, while the deadlifts will tax your legs for the wall-ball shots, and so on. Advanced athletes can push to finish under 12-13 minutes. However, expect most to complete today’s workout in the 15- to 20-minute range. Choose scaling and loading options that allow you to keep moving consistently. Use a load for the deadlifts that will allow you to complete them in 3 or less sets the first time through.

Intermediate option:
For time:
5 rope climbs to 12 feet
25 deadlifts
50 wall-ball shots
200-foot farmers carry
50 wall-ball shots
25 deadlifts
5 rope climbs to 12 feet

♀ 95-lb barbell, 25-lb dumbbells, 10-lb medicine ball to a 9-foot target
♂ 135-lb barbell, 40-lb dumbbells, 14-lb medicine ball to a 10-foot target

Beginner option:
For time:
5 lying-to-standing rope climbs
18 deadlifts
24 wall-ball shots
200-foot farmers carry
24 wall-ball shots
18 deadlifts
5 lying-to-standing rope climbs

♀ 55-lb barbell, 10-lb dumbbells, 6-lb medicine ball to a 9-foot target
♂ 75-lb barbell, 15-lb dumbbells, 10-lb medicine ball to a 10-foot target

Resources:
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Deadlift
The Wall-ball Shot
The Dumbbell Farmers Carry
The Grip-saving Way to Rope Climb
Rope Climb Modification

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler at CrossFit Canvas in Caldwell, Idaho.

Guest Programmer – Rob Lawson
April 30-May 12, 2024

For time:
21-18-15-12-9-6-3
Kettlebell swings
3-6-9-12-15-18-21
Toes-to-bars

♀ 53 lb
♂ 70 lb

Post time to comments.

Scaling:
This workout is all about the midline, and the descending/ascending rep schemes will require some strategy on how to manage your rest.

The two movements in this workout should complement each other nicely — hip extension using the posterior chain in the swings and hip flexion using the anterior side of the body with the toes-to-bars — but with this volume, it will be a great test of your midline.

Aim to finish in around 15 minutes. More experienced athletes can aim closer to 10 minutes. Everyone should be done in sub-20 minutes.

Be efficient by driving through the heels and keeping the back flat in the kettlebell swings, and apply good mechanics to your kip swings in the toes-to-bars. Don’t underestimate the potential for grip fatigue in this workout. Have a plan for when you want to break each movement to allow you to keep working instead of taking big rest periods because your grip blows up.

Reduce the kettlebell weight and maintain volume to start, then reduce volume if needed. To scale the toes-to-bars, first reduce the volume, then perform kipping knee raises or keep the legs straight and try to get the feet as high as possible while maintaining the rhythm and integrity of the kip swing. If unable to hang from the bar, substitute with lying leg raises, bending the knees if needed.

Intermediate option:
For time:
21-18-15-12-9-6-3
Kettlebell swings
2-4-6-8-10-12-14
Toes-to-bars

♀ 35 lb
♂ 53 lb

Beginner option:
For time:
21-15-9-3
Kettlebell swings
3-9-15-21
Lying leg raises

♀ 26 lb
♂ 35 lb

Resources:
The Kettlebell Swing
The Kipping Toes-to-bar
Learn More About Guest Programming

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by FLsportsguy at CrossFit Central in Austin, Texas.

Guest Programmer – Rob Lawson
April 30-May 12, 2024

For time:
Designated calories on the Echo bike (see below)
9-6-3
Sandbag ground-to-shoulders

♀ 18-12-7 calories, 100 lb
♂ 21-15-9 calories, 150 lb

Post time to comments.

Scaling:
Today’s workout is a short sprint of pure grunt work. The calories on the bike are meant to be completed as fast as possible with the first set taking no more than 90 seconds. The sandbag should be moderately heavy. If you don’t have a sandbag, substitute a heavy D-ball or a barbell power clean (125/185 lb). The goal is to finish between 5-7 minutes, while some may push for sub-5 minutes. This workout will test the lungs and legs.

Intermediate option:
For time:
15-12-9
Calorie Echo bike
9-6-3
Sandbag ground-to-shoulders

♀ 70 lb
♂ 100 lb

Beginner option:
For time: 12-9-6
Calorie Echo bike
7-5-3
Sandbag ground-to-shoulders

♀ 35 lb
♂ 50 lb

Resources:
Annie Sakamoto vs. the Echo Bike
Sandbag Training
Shop: Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona

For time:

90 burpees to a target (12 inches above your reach)
45 bar muscle-ups

Alternate and break the two exercises up into as many sets as needed to complete the workout as quickly as possible.

Post time to comments.

Scaling:
In today’s gymnastics couplet, you can choose your own adventure — break the two exercises up and alternate between them however you need. Expect muscle fatigue to be a factor in this workout. Advanced athletes can try to maintain larger sets on the bar muscle-ups, while less-experienced athletes may choose to break the two movements into sets that minimize fatigue and allow for minimal rest. Breaks and rest periods are inevitable, however, aim to avoid hitting failure on either movement.

Intermediate option:
For time:

70 burpees to a target (6 inches above your reach)
35 chest-to-bar pull-ups

Alternate and break the two exercises up into as many sets as needed to complete the workout as quickly as possible.

Beginner option:
For time:

50 burpees
25 jumping pull-ups

Alternate and break the two exercises up into as many sets as needed to complete the workout as quickly as possible.

Resources:
The Burpee
The Kipping Bar Muscle-up
The Kipping Chest-to-bar Pull-up
The Kipping Pull-up
Coaches Corner: The Jumping Pull-up

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.

Complete as many rounds and reps as possible in 8 minutes of:
25-foot handstand walk
10 kettlebell swings

♀ 53 lb
♂ 70 lb

Post rounds and reps to comments.

Scaling:
Today’s workout is short, but don’t let it fool you — it will get spicy. If you attempt the prescribed handstand walk, allow no more than 45 seconds to complete it. If you want to practice your handstand walk but the distance is too far, reduce to no less than 15 feet. The kettlebell swings should be moderately heavy and unbroken for as many rounds as possible. Can you hold on for 1 round per minute? Maybe more?

Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
20 alternating shoulder taps against the wall
10 kettlebell swings

♀ 35 lb
♂ 53 lb

Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
20 alternating shoulder taps in a plank position
10 Russian kettlebell swings

♀ 18 lb
♂ 26 lb

Resources:
The Handstand Walk
The Kettlebell Swing
CAP Demo: the Russian Kettlebell Swing
"The Kettlebell Swing" by Greg Glassman

Find a gym near you:
View the CrossFit map

Join us for FUN!
Sign up now for the 2024 Open →

Featured photo:
Taken by FLSportsGuy Photography at the WheelWOD Games in Raleigh, North Carolina.

For reps:
3 minutes of pull-ups
3 minutes of push-ups
3 minutes of sit-ups
3 minutes of air squats

Post total reps to comments.

Scaling:
Today's workout is a variation of the benchmark workout Angie. You have 3 minutes to work through each movement, accumulating as many reps as possible. Your goal is to perform 30-70+ reps of each movement. Avoid pushing to failure on the push-ups and pull-ups. Consider performing smaller sets that you can maintain with minimal rest to keep moving. Choose movement variations that allow you to perform at least 10 reps per minute in each movement.

Intermediate option:
Same as Rx'd

Beginner option:
For reps:
3 minutes of ring rows
3 minutes of hand-elevated push-ups
3 minutes of sit-ups
3 minutes of air squats

Resources:
The Kipping Pull-Up
The Push-Up
The AbMat Sit-Up
The Air Squat
The Ring Row

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Featured photo:
Taken by Michael Patrick Studio at CrossFit Cornerstone in West Chester Township, Ohio.

For load:
5-5-3-3-1-1
Deadlift
Build to a 1-rep-max deadlift.

Post load to comments.

Scaling:
Today's workout is a classic heavy day and an opportunity to move a little slower relative to the surrounding days. You should aim to lift a heavy load relative to your capacity. If you know your best deadlift single, start your first set of 5 at 70-75% or higher and try to add load to as many of the sets as possible.

Intermediate option:
Same as Rx’d

Beginner option:
For load:
5-5-5-5-5
Deadlift
Find a heavy load and stay there for all 5 sets.
Work on mechanics and safe, efficient movement.

Resources:
The Deadlift

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Ricardo Gugliemitto at CrossFit Tullamore in Tullamore, Ireland.

For load:
10-10-7-7-4-4-1-1
Back squat

Post load to comments.

Scaling:
Build throughout the 8 sets, starting with something moderately heavy and finishing with a very heavy single. Remember that “heavy” is relative to each athlete. A heavy load requires all your focus and effort.

– A heavy set of 10 reps should be around 50-60%+.
– A heavy set of 7 reps should be around 60-70%.
– A heavy set of 4 reps should be around 70-80%.
– A heavy single for today should be 80%+.

Intermediate option:
Same as Rx'd

Beginner option:
Same as Rx'd

Resources:
The Back Squat

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at an Oklahoma Affiliate Gathering.

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

Liam
For time:
800-m plate run
100 toes-to-bars
50 front squats
10 rope climbs, 15 ft
800-m plate run

♀ 105-lb barbell, 35-lb plate
♂ 155-lb barbell, 45-lb plate

Partition the toes-to-bars, front squats, and rope climbs as needed. Start and finish with the run.

Post time to comments.

Compare to 170321

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

Scaling:
Reduce the distance and load for the runs to finish each in 5 minutes or less and the load of the squats to maintain sets of 5 or more. Reduce the volume and/or modify the toes-to-bars and rope climbs to minimize rest breaks.

Intermediate option:
For time:
800-m plate run
70 toes-to-bars
50 front squats
5 rope climbs, 15 ft.
800-m plate run

♀ 95-lb barbell, 35-lb plate
♂ 135-lb barbell, 45-lb plate

Beginner option:
For time:
600-m run
50 hanging knee raises
30 front squats
10 rope climbs, lying to standing
600-m run

♀ 35-lb barbell
♂ 45-lb barbell

For time:
3 rounds of:
30-calorie row
30 push-ups

Rest 3:00

3 rounds of:
30-calorie bike
20 toes-to-bars

Rest 3:00

3 rounds of:
30-yard sled push, ♀ 90 lb ♂ 135 lb
10 muscle-ups

Post time to comments.

Scaling:
This workout will test your ability to do increasingly challenging gymnastics under fatigue. Modify the movements in order to push the pace for each segment.

Intermediate option:
For time:
3 rounds of:
20-calorie row
20 push-ups
Rest 3:00
3 rounds of:
20-calorie bike
15 toes-to-bars
Rest 3:00
3 rounds of:
30-yard sled push, ♀70 lb♂90 lb
5 muscle-ups

Beginner option:
For time:
2 rounds of:
20-calorie row
10 assisted push-ups
Rest 3:00
2 rounds of:
20-calorie bike
15 hanging knee raises
Rest 3:00
2 rounds of:
30-yard sled push, ♀45 lb ♂65 lb
10 ring rows

Every minute for 30 minutes, alternate between:
Run 200 meters
4 box jump-overs + 10-yard sled push
6 bar muscle-ups

♀ 24-in box, 90-lb sled
♂ 30-in box, 135-lb sled

Post results to comments.

Scaling:
Reduce the run distance in order to complete it under 1 minute. Jump all the way over the box, clearing it on each jump, if possible. If not, modify height as needed. Minute 2 should take no longer than 30 seconds of hard effort. The bar muscle-ups can be modified to ONE set of chest-to-bar pull-ups, with the goal being 5-10 reps. If you do not yet have pull-ups, modify to banded pull-ups or ring rows.

Intermediate option:
Every minute for 30 minutes, alternate between:
Run 200 meters
4 box jump-overs + 10-yard sled push
6 chest-to-bar pull-ups

♀ 20-in box, 70-lb sled
♂ 24-in box, 110-lb sled

Beginner option:
Every minute for 21 minutes, alternate between:
Run 100 meters
4 box step-overs + 10-yard sled push
6 ring rows

♀ 12-in box, 20-lb sled
♂ 20-in box, 30-lb sled

For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders

♀ 125-lb cleans, 50-lb DBs
♂ 185-lb cleans, 70-lb DBs

Rest, then,

Accumulate 2 minutes in an L-sit hold.

*Focusing on quality, accumulate 2 minutes in as few sets as possible.

Post time and results to comments.

Scaling:
Reduce the load on the power cleans and bench presses. Choose a load on the barbell that allows for moderately heavy singles. Choose a dumbbell load with which you’re able to complete the first 20 in 3 sets or less. The double-under can be modified to 30 lateral jumps over the barbell. For the L-sit hold, watch “L-Sit Drills,” choose a drill, and practice.

Intermediate option:
For time:
5 power cleans
20 dumbbell bench presses
100 double-unders
10 power cleans
20 dumbbell bench presses
100 double-unders
15 power cleans
20 dumbbell bench presses
100 double-unders

♀ 105-lb cleans, 35-lb DBs
♂ 155-lb cleans, 50-lb DBs

Rest, then,

Accumulate 2 minutes in an L-sit hold.

*Focusing on quality, accumulate 2 minutes in as few sets as possible.

Beginner option:
For time:
5 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
10 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell
15 power cleans
20 dumbbell bench presses
30 lateral jumps over barbell

♀ 55-lb cleans, 15-lb DBs
♂ 75-lb cleans, 25-lb DBs

Rest, then,

Practice 2-5 minutes of an L-sit drill of choice.