Rest Day

Don't Eliminate CrossFit Movements As You Age (Do This Instead)

Fitness advice tells you to eliminate exercises as you age — first this movement, then that one, gradually restricting yourself until you're doing nothing at all. But the real risk isn't getting hurt doing a deadlift at 60; it's being 75 and unable to pick up your grandchild because you haven't practiced that pattern in 15 years.

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Rest Day

The Case for Overhead Pressing in CrossFit: The Press, Push Press, and Push Jerk

While bench pressing dominated early 2000s gym culture, CrossFit revived the overhead pressing movements that had been largely abandoned. From developing bulletproof core strength to teaching explosive power generation, the press, push press, and push jerk deliver functional fitness that translates directly to athletic performance and real-world movement.

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Rest Day

Physical Tests: Why CrossFit Is the Ultimate Fitness Assessment

Most fitness tests measure 10 things once a year and call it comprehensive, but what happens when they change the test, or when your real progress happens in the 47 areas they didn't measure? CrossFit tests you daily across unlimited movements, time domains, and challenges, so when any test comes, you're already ready.

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Rest Day

The Wall-Ball Shot: CrossFit's Secret Weapon for Cardiovascular Conditioning

Think you know the wall-ball shot? This foundational movement delivers a cardiovascular punch that rivals any traditional cardio workout — and it was invented by CrossFit. Discover why proper technique matters, how functional movements build real-world fitness, and test yourself with a brutal 6-minute challenge that will leave no doubt about the wall-ball shot's metabolic power.

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CHAD1000X

For time:
1,000 weighted step-ups

♀ 35-lb ruck, 20-inch box
♂ 45-lb ruck, 20-inch box

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Sara Wilkinson, CrossFit, and Rogue Fitness present the Hero workout CHAD1000X in honor of Navy SEAL Chad Wilkinson, who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy, and to raise awareness for suicide prevention.

Click here to officially register and to learn more about CHAD1000X and The Step Up Foundation’s mission to raise awareness around and prevent veteran suicide.

Stimulus and Strategy:
Today’s workout is a long grind. Complete as a team, with a partner, or individually for time. If you have completed this workout before, look at your previous time and use that information to help you tackle today’s effort.

Scaling:
Reduce the load and reps. If this is your first time performing this workout, consider cutting the workout in half or giving yourself 30 minutes to complete as many step-ups as possible.

To reduce the complexity of the step-ups, reduce the height of the box.

In case of injury or limitation, perform unweighted step-ups.

Intermediate option:
For time:
1,000 weighted step-ups

♀ 20-lb ruck, 20-inch box
♂ 30-lb ruck, 20-inch box

Beginner option:
For time:
500 unweighted step-ups
No ruck, 12-inch box

Coaching cues:
During each step-up, focus on keeping your knees tracking in line with the toes and standing up by taking your chest to the sky. These two points will ensure the best posture and mechanics throughout the workout.

Resources:
The Box Step-Up
CHAD1000X Hero Workout
CrossFit Hero and Tribute Workouts

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Rest Day

Love Them or Hate Them: The Definitive Guide to Burpees and Nine Burpee Workouts To Try

From its humble beginnings as a 1930s fitness test to its current status as one of CrossFit's most loved and hated movements, the burpee has earned its reputation as the ultimate bodyweight exercise that requires nothing but delivers everything. This article explores the history behind Royal H. Burpee's creation, breaks down the science of why it’s so effective, and provides nine burpee-forward workouts to help you master the exercise that builds both physical strength and mental resilience in equal measure.

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Rest Day

Forging Elite Fitness®: A Constitution for Health

Forging Elite Fitness® isn't branding — it's a declaration of independence from systems that profit from human decline. Here's why those three words represent more than a methodology; they're our constitution for health freedom.

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Rest Day

Cardiorespiratory Fitness: The Vital Sign That Predicts How Well You’ll Age and How Long You Live

Forget BMI and body weight — cardiorespiratory fitness is one of the most powerful predictors of how long you'll live and how well you'll age. A landmark 2025 review analyzing over 20 million observations found that high fitness reduces mortality risk by 53%, outperforming traditional health markers like blood pressure and cholesterol. Even better: every single improvement in your work capacity matters, and the training you're doing right now is building the kind of fitness that literally extends your life.

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Rest Day

CrossFit is for Anyone. Period.

Think CrossFit isn't for someone like you or someone you love? Think again. Whether you or someone you love is managing a chronic illness, recovering from injury, over 60, or just wants to be ready for whatever life throws your way, CrossFit can be scaled to meet anyone exactly where they are today. From grandparents regaining their independence to first responders staying mission-ready, discover why millions of people from every walk, age, and station of life have found their fitness home in CrossFit.

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Rest Day

Strong Women Are the Standard

The 2021 NCAA basketball tournament highlighted a long-standing misconception about women and strength training, but CrossFit has always challenged this narrative. In CrossFit, women lift heavy, develop real-world strength, and reap the benefits of resistance training — including improved metabolism, bone density, mobility, and overall health. Strength is essential for true fitness, and any program that neglects it is incomplete. Strong women aren’t the exception — they’re the standard.

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Rest Day

Why Standards Define Everything: How CrossFit Delivers Results

CrossFit's unwavering standards aren't arbitrary rules; they're the precise formula for balancing safety, efficacy, and efficiency in fitness. From functional movements and relentless variety to threshold training and proper nutrition, these four pillars work together to deliver exceptional results within an acceptable timeframe while keeping you injury-free. Discover why compromising on any of these standards dramatically blunts your progress and why the best fitness programs refuse to water down what works.

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Rest Day

Why CrossFit Trainers Are Among the Best-Prepared in Fitness

What separates a CrossFit trainer from the countless fitness professionals out there? It's access to the industry's most comprehensive three-tier education system that transforms good trainers into exceptional coaches through rigorous hands-on instruction, meticulous movement analysis, and real-world application. From mastering fundamental movement patterns in the Level 1 to developing elite coaching skills in Level 2, CrossFit's educational pathway ensures that when you step into an affiliate, you're getting guidance from some of the best-trained fitness professionals in the industry.

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Rest Day

What 16 Years of Coaching CrossFit Has Taught Me

After 16 years in CrossFit — from a 90-pound-overweight beginner who could barely complete 3 rounds of Cindy to an affiliate owner and coach across two countries — I've learned that the most powerful question in fitness isn't about programming or technique. It's simply: "What would happen if I just showed up every day?" This is the story of how that question transformed not just my body, but my life's purpose, and why the path from athlete to coach might be the most rewarding journey you never saw coming.

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Rest Day

How CrossFit Changed the World

From a gymnast's garage gym to a global movement that redefined fitness, CrossFit's rise reveals the power of scientific methodology applied to human performance. This is the story of how a quest to solve the fitness puzzle sparked a revolution that transformed not just how we exercise, but how we eat, train, and think about health.

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Rest Day

What Are We Really Chasing?

CrossFit's core mission is to develop broad fitness capacity. This mission is often misunderstood, particularly regarding the relationship between health and elite performance. Senior Content Writer for CrossFit, Stephane Rochet, argues elite fitness isn't exclusive to Games competitors but represents the natural outcome of consistent, intense training focused on health across all time and movement domains. This conversation challenges the false dichotomy between health and high performance, suggesting that pursuing anything less than elite fitness essentially means settling for mediocrity.

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Rest Day

A Better Way to Track Progress Than Body Fat Testing

Despite months of consistent training and clean eating, your expensive DEXA scan shows your body fat percentage has actually increased, leaving you confused and discouraged. The truth is, we're obsessing over numbers that fluctuate based on hydration, timing, and other variables, while ignoring metrics that actually matter for health and fitness. Here's what really matters when it comes to body fat.

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Rest Day

Is Zone 2 Magic?

Is Zone 2 a magical fitness secret? Is it really better than what you're already doing in CrossFit? Veteran athletes and coaches Eric O’Connor and Stephane Rochet break down the truth about energy systems, why you don't need fancy heart rate monitors or complicated training zones, and how CrossFit's "short, medium, long" approach actually gives you better results across the board. They'll show you why chasing that "conversational pace" isn't the holy grail of longevity or health, and reveal how your regular Fran, Cindy, and heavy lifting days are already hitting every energy system more effectively than any Zone 2 protocol ever could. Spoiler alert: the real magic isn't in the zone — it's in the variety.

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Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

♀ 35-lb dumbbells
♂ 50-lb dumbbells

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Stimulus and Strategy:
Today’s workout should look familiar. This is a dumbbell variation of the Hero workout DT. The loading of the dumbbells should be on the lighter side of moderate and allow you to perform all 27 reps in 3 sets or less. More advanced athletes should try to maintain unbroken reps for as many rounds as possible, while less-experienced athletes should consider strategic breaks to keep moving through the rounds. For example, perform 11 deadlifts, then break. After a quick breath, perform your 12th deadlift and move right into 8 hang power cleans before breaking. After a quick breath, perform your last hang power clean and finish the round by completing 6 shoulder-to-overheads. Look back at your previous score to help you navigate today’s effort.

Scaling:
Reduce the load of the dumbbells.

To reduce the complexity of the movements, perform each with a single dumbbell.

In case of an injury or limitation, consider performing unloaded good mornings in place of the deadlifts. Perform jumping squats for the hang power cleans, and push-ups for the shoulder-to-overheads.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
When performing shoulder-to-overheads with the dumbbells, focus on pressing the weight overhead with your biceps next to your ears.

Resources:
The Dumbbell Deadlift
The Dumbbell Hang Power Clean
The Dumbbell Push Press
The Dumbbell Push Jerk

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Rest Day

Burst vs. Sustainable Power: Why CrossFit Trains Both Types of Strength

Can you jump higher than you can sustain a long met-con? If you're crushing your max clean and jerk but dying in Helen, you're experiencing the fascinating divide between burst power and sustainable power — two completely different athletic qualities that require different training approaches. Most people think power is just power, but the truth is far more nuanced. Understanding why your 40-inch vertical jump means nothing if you can't complete Fight Gone Bad will revolutionize how you think about CrossFit programming and why we need both crushing heavy days and lung-burning met-cons to build true, real-world fitness.

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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.

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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

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

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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.

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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.

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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.

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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.

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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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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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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

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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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Rest Day

Featured Article

The CrossFit Physique: When Performance Builds a Better Body

CrossFit’s mission is to forge elite fitness, but an undeniable byproduct is its athletes' strong, capable physiques. Unlike traditional bodybuilding, which often prioritizes aesthetics over function, CrossFit’s constantly varied, high-intensity training produces bodies that are powerful, resilient, and beautiful. Rooted in the training philosophies of early strongmen and Olympic weightlifters, CrossFit builds muscle, strength, and endurance through functional movements, lifting heavy, and pushing intensity. When paired with a whole-foods-based diet, this approach delivers the ultimate combination — unmatched fitness and an athletic physique. In short, train like an athlete, and you’ll look like one, too.

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