CrossFit's Workout Of The Day

Every 5 minutes for 7 sets, for load:
3 push presses
2 push jerks
1 split jerk

Add weight each set.

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Stimulus and Strategy:
Today, you’ll take on a shoulder-to-overhead complex that has you completing 3 push presses, 2 push jerks, and 1 split jerk without putting down the bar. Build to a heavy set of the complex with all sets at 60% or more of your 1-rep-max jerk. Shoot to lift the heaviest load in your fifth or sixth set to have options to either go heavier if it goes well or reduce load and move better in the final sets. Take the bar from the rack and lift every 5 minutes. Spend some time drilling the push press and push jerk and practicing split-jerk footwork before beginning the workout sets. Focus on opening those hips to get the most power out of every lift.

Intermediate option:
Same as Rx'd.

Beginner option:
Every 5 minutes for 7 sets, for load:
3 strict presses
2 push presses
1 push jerk

Add weight each set.

Resources:
The Push Press
The Push Jerk
The Split Jerk
The Strict (or Shoulder) Press

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Rest Day

If You Think CrossFit Is Just ‘Go Hard or Go Home,’ You’re Not Doing CrossFit

CrossFit gets criticized for being a reckless program that destroys athletes through mindless intensity, but that reputation couldn't be further from the truth. Discover why knowing when to back off is actually our secret weapon, and how strategic intensity is what keeps CrossFit athletes training harder, longer, and injury-free while others burn out and get abysmal results.

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Rest Day

Your First Month of CrossFit: Why Going Slow Gets You There Faster

The athletes who rush to heavy weights and high intensity in their first weeks of CrossFit inevitably plateau, while their peers who focus on mechanics continue progressing for years. Your first 30 days aren't about proving yourself; they're about building the foundation that determines how far you'll ultimately go. Here's why mastering the basics is the smartest investment you can make in your fitness.

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For time:
21 hang power cleans, first weight
15/21-calorie row
15 hang power cleans, second weight
10/15-calorie row
9 hang power cleans, third weight
7/9-calorie row

Rest 5 minutes

21 box jumps
15/21-calorie row
15 box jumps
10/15-calorie row
9 box jumps
7/9-calorie row

♀ 95/105/120-lb barbell and a 20-inch box
♂ 135/155/175-lb barbell and a 24-inch box

Stimulus and Strategy:
Today’s effort is two descending rep-scheme efforts with a 5-minute rest between each. Go into each piece with a “sprint” mentality. In the first part, the loading of the cleans increases, and the reps decrease. Expect the pulling redundancy to be in full effect. Focus on getting full hip extension and driving your elbows around the bar. In both efforts, push the pace on the rower as you are able. Work hard and have fun today.

Intermediate option:
For time:
21 hang power cleans, first weight
15/21-calorie row
15 hang power cleans, second weight
10/15-calorie row
9 hang power cleans, third weight
7/9-calorie row

Rest 5 minutes

21 box jumps
15/21-calorie row
15 box jumps
10/15-calorie row
9 box jumps
7/9-calorie row

♀ 75/85/95-lb barbell and a 20-inch box
♂ 115/125/135-lb barbell and a 24-inch box

Beginner option:
For time:
12 hang power cleans, first weight
9/12-calorie row
9 hang power cleans, second weight
7/9-cal row
6 hang power cleans, third weight
5/6-calorie row

Rest 5 minutes

12 box jumps
9/12-calorie row
9 box jumps
7/9-calorie row
6 box jumps
5/6-calorie row

♀ 35-lb barbell and an 8-inch box
♂ 45-lb barbell and a 12-inch box

Resources:
The Hang Power Clean
Rowing Technique Tips
The Box Jump

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Back squat 8-8-8-8-8 reps

Compare to similar 250211 and 251020.

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Stimulus and Strategy:
Today's workout is a heavy day. Ensure all 5 sets are heavy enough to be actual working sets where you’re getting stronger. All sets should be at least 70% of your 1-rep max or a load that feels moderately heavy. Look at the recent 5-rep back squat day from Oct. 20, 2025, to get an idea of your capacity for performing 8 reps in today's effort. Note that today you can build to a heavy set over the course of 5 working sets. That said, all sets should be challenging. Heavy is the goal today, but always prioritize mechanics, only going as heavy as technique allows.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Resources:
The Back Squat

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For time:
5,000-meter air bike
30 kettlebell hang cleans
200-meter kettlebell farmers carry
3,000-meter air bike
20 kettlebell hang cleans
100-meter kettlebell farmers carry
1,000-meter air bike
10 kettlebell hang cleans
50-meter kettlebell farmers carry
500-meter air bike

♀ 35-lb kettlebells
♂ 53-lb kettlebells

Post time to the comments.

Stimulus and Strategy:
Today’s workout is a longer endurance-based effort. Expect the first bike to challenge not only your endurance but your mental fortitude. Look to maintain a consistent pace on the bike. Find an RPM or cadence you can hold based on the distance. Higher cadences will be harder to hold for longer durations. Aim to perform the cleans in 3 sets or fewer. On each farmers carry, try to go a little further than you want to. Ultimately, try not to put the kettlebells down more than four times on any carry. On that last bike, give it one last push with everything you have left.

Intermediate option:
For time:
5,000-meter air bike
30 kettlebell hang cleans
200-meter kettlebell farmers carry
3,000-meter air bike
20 kettlebell hang cleans
100-meter kettlebell farmers carry
1,000-meter air bike
10 kettlebell hang cleans
50-meter kettlebell farmers carry
500-meter air bike

♀ 26-lb kettlebells
♂ 35-lb kettlebells

Beginner option:
For time:
3,000-meter air bike
20 dumbbell hang cleans
150-meter dumbbell farmers carry
2,000-meter air bike
15 dumbbell hang cleans
75-meter dumbbell farmers carry
500-meter air bike
10 dumbbell hang cleans
50-meter dumbbell farmers carry
250-meter air bike

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Resources:
Rogue Echo Bike
Air Bike Setup
The Kettlebell Hang Clean
The Kettlebell Farmers Carry
The Dumbbell Hang Clean
The Dumbbell Farmers Carry

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

♀ 125-lb barbell
♂ 185-lb barbell

Post total rounds and reps to the comments.

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

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

♀ 95-lb barbell
♂ 135-lb barbell

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

♀ 55-lb barbell
♂ 75-lb barbell

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

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

Compare to 221013.

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

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Split Jerk

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

♀ 105-lb barbell
♂ 155-lb barbell

Post time to the comments.

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

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

♀ 75-lb barbell
♂ 115-lb barbell

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

♀ 35-lb barbell
♂ 45-lb barbell

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

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Front squat 3-3-3-3-3 reps

Compare to 251114.

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Stimulus and Strategy:
Today, you get to lift heavy relative to your capacity. The effort should require all of your focus and attention to execute each set. Experienced athletes should build to a heavy set of 3 and plan to go as heavy as possible. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable. Look at your previous attempt to see your most recent 3-rep front squat number Alternatively, if you are familiar with a recent 1-rep-max front squat, lift around 70% or more.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Front Squat

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7 rounds for time of:
7 deadlifts
5 hang power cleans
3 bar muscle-ups

♀ 105 lb
♂ 155 lb

Post time to comments.

Stimulus and Strategy:
Today's workout is a triplet that will help prepare you for the Open, challenging you to hang onto the barbell for a higher-volume workout. Shoot to complete the deadlifts and hang power cleans in under 30 seconds each, never breaking more than once. Plan to go straight from the deadlifts into the hang power cleans each round — if you need a break, take it before the final deadlift to go straight into the hang power cleans. Choose a bar muscle-up number and/or variation that allows you to complete the reps in under 45 seconds each round. If you are working on performing the Rx'd variation of the bar muscle-ups, scale the volume to just a single rep each round. Expect the deadlifts and cleans to have a compounding effect on the bar muscle-ups. Pause before jumping up to the bar and maximize the efficiency of your kip.

Intermediate option:
5 rounds for time of:
7 deadlifts
5 hang power cleans
3 bar muscle-ups

♀ 75 lb
♂ 115 lb

Beginner option:
5 rounds for time:
7 deadlifts
5 hang power cleans
5 jumping chest-to-bar pull-ups

♀ 35 lb
♂ 45 lb

Resources:
The Deadlift
The Hang Power Clean
The Kipping Bar Muscle-Up
The Jumping Chest-to-Bar Pull-Up

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Grace

For time:
30 clean and jerks

♀ 95-lb barbell
♂ 135-lb barbell

Compare to 240329.

Post time to comments.

Stimulus and Strategy:
Today, you'll tackle the classic CrossFit benchmark workout Grace, which should be a sprint! To get the most out of this workout, use a load that allows you to move well and cycle for 2-3 sets of 5 or more reps with very little rest between. The magic of this workout doesn't come from the volume of reps or the load, but how you push yourself to keep moving, hang on to the bar longer than you want, and immediately pick it back up when you don't want to. If you're scaling and can open with 20 unbroken reps, the load is likely too light. If you've done this workout before and have a score to beat that's within the 2- to 7-minute stimulus, go for it. If you have done this workout before and scaled, but think you can go heavier today, give it a shot. Even if you end up on the slower end of the intended time domain, that's OK for today.

Intermediate option:
For time:
30 clean and jerks

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For time:
30 clean and jerks

♀ 45-lb barbell
♂ 65-lb barbell

Resources:
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk

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For time:
400-meter run
50 dumbbell bench presses
400-meter run
50 ring push-ups
400-meter run
50 hand-release push-ups
400-meter run

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today, we have a longer workout that will challenge your upper-body pushing stamina. Choose loading and scaling variations that will allow you to maintain large sets and a quick pace on the run. Shoot to finish each run in under 2:30; push the last effort, knowing you are at the finish line. Make a plan for how you will break up your reps today to ensure you don't go to failure too early.

Intermediate option:
For time:
400-meter run
50 dumbbell bench presses
400-meter run
35 ring push-ups
400-meter run
35 hand-release push-ups
400-meter run

♀ 25-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
For time:
200-meter run
30 dumbbell bench presses
200-meter run
30 ring push-ups with rings pushed out to a steep incline
200-meter run
30 hand-release push-ups from knees
200-meter run

♀ 10-lb dumbbells
♂ 20-lb dumbbells

Resources:
Pose Running Drills | Lean and Pull
The Dumbbell Bench Press
The Ring Push-Up
The Hand-Release Push-Up
Ring Push-Up Coaching Tips

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For time:
30 Russian kettlebell swings
30 kettlebell goblet squats
5 kettlebell Turkish get-ups, right arm
5 kettlebell Turkish get-ups, left arm
20 Russian kettlebell swings
20 kettlebell goblet squats
4 kettlebell Turkish get-ups, right arm
4 kettlebell Turkish get-ups, left arm
10 Russian kettlebell swings
10 kettlebell goblet squats
3 kettlebell Turkish get-ups, right arm
3 kettlebell Turkish get-ups, left arm

♀ 53-lb kettlebell
♂ 70-lb kettlebell

Stimulus and Strategy:
In today’s workout, your kettlebell is going to be your best friend. The loading should be moderate and allow you to complete your swings and squats in 2 sets or less. For the Turkish get-ups, perform all reps on one arm before moving on to the other. Rest as needed between reps. Remember that one full Turkish get-up is standing up with the kettlebell overhead and then returning to the starting position.

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

To reduce the complexity of the goblet squats, decrease the range of motion by squatting to a target.

In case of injury or limitation, for the Russian kettlebell swings, perform kettlebell deadlifts or single-arm Russian kettlebell swings. For the goblet squats, perform goblet lunges or air squats. For the Turkish get-ups, perform kettlebell windmills.

Intermediate option:
For time:
30 Russian kettlebell swings
30 kettlebell goblet squats
5 kettlebell Turkish get-ups, right arm
5 kettlebell Turkish get-ups, left arm
20 Russian kettlebell swings
20 kettlebell goblet squats
4 kettlebell Turkish get-ups, right arm
4 kettlebell Turkish get-ups, left arm
10 Russian kettlebell swings
10 kettlebell goblet squats
3 kettlebell Turkish get-ups, right arm
3 kettlebell Turkish get-ups, left arm

♀ 35-lb kettlebell for the swings and 26-lb kettlebell for the Turkish get-up
♂ 53-lb kettlebell for the swings and 35-lb kettlebell for the Turkish get-up

Beginner option:
For time:
20 Russian kettlebell swings
20 kettlebell goblet squats
4 kettlebell Turkish get-ups, right arm
4 kettlebell Turkish get-ups, left arm
15 Russian kettlebell swings
15 kettlebell goblet squats
3 kettlebell Turkish get-ups, right arm
3 kettlebell Turkish get-ups, left arm
10 Russian kettlebell swings
10 kettlebell goblet squats
2 kettlebell Turkish get-ups, right arm
2 kettlebell Turkish get-ups, left arm

♀ 18-lb kettlebell for the swings and 10-lb dumbbell for the Turkish get-up
♂ 26-lb kettlebell for the swings and 15-lb dumbbell for the Turkish get-up

Coaching cues:
For the kettlebell Turkish get-ups, take your time. Direct your attention to the kettlebell and focus on keeping the load over your body at all times.

Resources:
The Russian Kettlebell Swing
The Kettlebell Goblet Squat
Kettlebell Turkish Get-Up Tips

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Hidalgo

For time:
Run 2 miles

Rest 2 minutes

20 squat cleans
20 box jumps
20 overhead walking lunges with a plate
20 box jumps
20 squat cleans

Rest 2 minutes

Run 2 miles

If you've got a 20-lb vest or body armor, wear it.

♀ 95-lb barbell, 20-inch box, 25-lb plate
♂ 135-lb barbell, 24-inch box, 45-lb plate

Compare to 111229.

Post time to comments.

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on Feb. 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks before his death, he was hit by an earlier explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers, Miles and Jared, and sister Carmen.

Stimulus and Strategy:
Happy New Year's Eve! Today’s workout is a Hero. If you have completed this workout in the past, look at your previous score to help navigate today’s attempt. Before the start of this workout, take a brief moment to remember why you are doing it — everybody has their own reasons. As always with a Hero workout, this is going to be a grind. Choose movement variations and loadings that allow you to keep moving.

Scaling:
Reduce the loading of the barbell and plate. Reduce the distance of each run. Reduce the reps of each movement.

To reduce the complexity of the squat cleans, perform a hang squat clean. For the box jumps, reduce the height of the box. For the overhead walking lunges, perform walking lunges with a single dumbbell in the goblet position.

In case of injury or limitation, for the run, perform 3,200/4,000 meters on the rower or ski erg or 7,000/10,000 meters on the Echo bike. For the squat cleans, perform power cleans, plus a front squat, or power cleans if there is a squatting limitation. For the box jumps, perform box step-ups. For the overhead walking lunges, perform walking lunges with no weight.

Intermediate option:
For time:
Run 2 miles

Rest 2 minutes

20 squat cleans
20 box jumps
20 overhead walking lunges with a plate
20 box jumps
20 squat cleans

Rest 2 minutes

Run 2 miles

♀ 65-lb barbell, 20-inch box, 15-lb plate
♂ 95-lb barbell, 24-inch box, 25-lb plate

Beginner option:
For time:
800-meter run

Rest 2 minutes

15 hang squat cleans
15 box step-ups
20 walking lunge steps
15 box step-ups
15 hang squat cleans

Rest 2 minutes

800-meter run

♀ 35-lb barbell and a 12-inch box
♂ 45-lb barbell and a 20-inch box

Coaching cues:
During the overhead walking lunges, press the plate into the sky. Think about the biceps being in line with the ears as you press up and pull back on the plate.

Resources:
Pose Running Drills | Lean and Pull
The Squat Clean
The Box Jump
The Plate Overhead Walking Lunge
The Hang Squat Clean
The Box Step-Up

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Push press 5-5-3-3-3-1-1-1-1 reps

Compare to 230509.

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Stimulus and Strategy:
Today is a heavy day. Keep in mind that heavy is relative to each athlete's capacity and experience. Look at your previous attempt to help navigate today’s workout. As long as you are working to your limits, you will benefit from this effort. Experienced athletes should plan to go as heavy as possible across all sets as long as technique and safety are maintained. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Scaling:
To adjust the complexity of the lift, consider performing the movement with a pair of dumbbells or completing shoulder presses.

In case of an injury or limitation, consider using a single dumbbell or kettlebell. If you are unable to add load, consider handstand push-ups, pike push-ups, or push-ups.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
In an attempt to keep your torso more vertical in the dip-and-drive phase of the push press, visualize yourself keeping your shoulders and hips against a wall as you dip and drive.

Resources:
The Push Press

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Isabel

For time:
30 snatches

♀ 95 lb
♂ 135 lb

Post time to comments.

Compare to 240329.

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark. This effort elegantly combines technique of a complex lift and efficiency of cycling repetitions. The loading of the barbell should be moderate. If you can perform the prescribed loading safely and keep your overall time under 15 minutes, go for it. Otherwise, adjust the weight, dial in the technique, and get after it. If you have completed this workout in the past, look back at your loading and time to help you navigate today’s effort.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the snatch, perform hang snatches.

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

Intermediate option:
For time:
30 snatches

♀ 75 lb
♂ 115 lb

Beginner option:
For time:
30 snatches

♀ 55 lb
♂ 75 lb

Coaching cues:
When cycling snatches, bring the bar down the same way it got overhead. Focus on keeping the barbell close to your body and your weight back on your heels.

Resources:
The Snatch
The Power Snatch

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Back squat 3-3-3-3-3 reps

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Compare to 230403.

Stimulus and Strategy:
Today is a heavy day. Keep in mind that heavy is relative to each athlete's capacity and experience. As long as you are working to your limits, you will benefit from today’s effort. Experienced athletes should build to a heavy set of 3 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Scaling:
Reduce the loading of the barbell to maintain safety and the integrity of the lift.

To adjust the complexity of the lift, consider performing goblet squats with a dumbbell or kettlebell.

In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also perform weighted lunges or unloaded air squats.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
To initiate the squat, squeeze your belly tight, bring your ribs down toward your hips, and without disengaging the abdominals, press your hips back and down.

Resources:
The Back Squat

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For time:
5 rope climbs to 15 feet
10 power cleans
20 bar-facing burpees
40-calorie Echo bike
20 bar-facing burpees
10 power cleans
5 rope climbs to 15 feet

♀ 105 lb
♂ 155 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a pyramid-style chipper. The loading of the barbell should be moderate and allow some athletes to perform at least a few touch-and-go reps, while others perform singles. Both options are fine. Expect the burpees and bike in the middle of the workout to be aerobically demanding. Manage your pace so you are able to keep moving and finish the second set of power cleans and rope climbs just as fast as your first set.

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

To reduce the complexity of the power cleans, perform hang power cleans. For the rope climbs, reduce the height of the climb. For the bar-facing burpees, perform burpees in place.

In case of injury or limitation, for the rope climbs, perform pull-to-stands or strict pull-ups. For the power cleans, perform dumbbell power cleans or Russian kettlebell swings. For the bar-facing burpees, perform up-downs in place. For the calories on the bike, perform the calories on any machine available.

Intermediate option:
For time:
3 rope climbs to 12 feet
10 power cleans
20 bar-facing burpees
40-calorie Echo bike
20 bar-facing burpees
10 power cleans
3 rope climbs to 12 feet

♀ 85 lb
♂ 125 lb

Beginner option:
For time:
3 pull-to-stands
10 power cleans
15 bar-facing burpees
20-calorie Echo bike
15 bar-facing burpees
10 power cleans
3 pull-to-stands

♀ 35 lb
♂ 45 lb

Coaching cues:
On the bar-facing burpees, consider stepping the feet as you come up out of the burpee. This will make the jump distance over the bar more consistent, and you can manage your heart rate going into the next movements.

Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Power Clean
The Rogue Echo Bike
The Bar-Facing Burpee | Jump Over
The Modified Rope Climb | Pull-to-Stand

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For time:
21-15-9 reps of:
Wall-ball shots
Toes-to-bars

Rest 2 minutes

15-12-9 reps of:
Wall-ball shots
Toes-to-bars

♀ 20-lb medicine ball to a 9-foot target
♂ 30-lb medicine ball to a 10-foot target

Post total time, including the rest, to comments.

Stimulus and Strategy:
Today’s workout contains two sprinty couplets. There are fewer reps in the second couplet to help you maintain your sprint pace and deal with fatigue. Use a heavier medicine ball than you are accustomed to using on wall-ball shots. If you are unable to go heavier and only have the ball you regularly use, try throwing to a higher target. On the toes-to-bars, hang on for big sets and get back to the medicine ball as quickly as possible.

Scaling:
Reduce the loading of the medicine ball.

To reduce the complexity of the wall-ball shots, reduce the height of the target. For the toes-to-bars, reduce the range of motion by performing knees-to-armpits or knees-to-chests.

In case of injury or limitation, for the wall-ball shots, perform dumbbell thrusters. If there is an overhead limitation, perform medicine-ball front squats. If there is a squatting limitation, perform medicine-ball push presses. For the toes-to-bars, perform hanging knee raises, V-ups, or AbMat sit-ups.

Intermediate option:
For time:
21-15-9 reps of:
Wall-ball shots
Knees-to-armpits

Rest 2 minutes

15-12-9 reps of:
Wall-ball shots
Knees-to-armpits

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

Beginner option:
For time:
15-12-9 reps of:
Wall-ball shots
Hanging knee raises

Rest 2 minutes

12-9-6 reps of:
Wall-ball shots
Hanging knee raises

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

Coaching cues:
To increase the height in your back swing and decrease the effort it takes to get your toes to the bar, focus on pressing down against the pull-up bar and leaning back to get your shoulders behind the bar.

Resources:
The Wall-Ball Shot
The Kipping Toes-to-Bar
The Hanging Knee Raise | Kipping

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Complete as many rounds and reps as possible in 12 minutes of:
10 dumbbell push presses
10 kipping pull-ups
10 burpees
30 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post rounds and reps to the comments.

Stimulus and Strategy:
In today’s workout, you are going to move through these four movements as many times as possible in 12 minutes. Your goal is to perform a single round in 3 minutes or less. The loading of the dumbbell should allow you to complete your reps in 2 sets or less. For the pull-ups, maintain the gymnastics-style kip throughout the entire workout — no butterfly pull-ups today.

Scaling:
Reduce the loading of the dumbbells. Reduce the reps of the movements.

To reduce the complexity of the dumbbell push presses, perform shoulder presses. For the kipping pull-ups, perform jumping pull-ups. For the burpees, perform up-downs. For the double-unders, perform single-unders.

In case of injury or limitation, for the dumbbell push presses, perform single-dumbbell push presses. For the kipping pull-ups, perform foot-assisted pull-ups or ring rows. For the double-unders, perform lateral hops, penguin taps, or hop on any machine for 30 seconds of work.

Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
10 dumbbell push presses
5 kipping pull-ups
10 burpees
15 double-unders

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
10 dumbbell push presses
5 ring rows
10 up-downs
30 single-unders

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
In the gymnastics-style kipping pull-up, remember to push away from the top of each rep. As you push away, bring your feet below or slightly in front of your body and let gravity bring you to the front of your swing.

Resources:
The Dumbbell Push Press
The Kipping Pull-Up
The Burpee
The Double-Under
The Ring Row
The Up-Down
The Single-Under

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10-8-6-4-2 reps for time of:
Power snatches
Overhead squats
Bar muscle-ups

♀ 125 lb
♂ 185 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout breaks up the squat snatch into two separate movements. The loading of the barbell is meant to be moderate to heavy; many will have to perform the snatches as singles. On the final snatch, keep the barbell overhead and try to go unbroken on your overhead squats. On the bar muscle-ups, choose a variation or scaling option that allows you to complete your reps in 2 sets or fewer. Expect this workout to be a bit of a grind. Dig in, focus on your technique, and don’t miss any lifts.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the snatches, perform hang snatches or muscle snatches. For the overhead squats, if a full range of motion is not possible, consider overhead squats with a reduced range of motion to a target or an overhead lunge. For the bar muscle-ups, perform jumping bar muscle-ups, chest-to-bar pull-ups, or chin-over-bar pull-ups.

In case of injury or limitation, for the snatches, perform dumbbell snatches or power cleans if there is an overhead limitation. For the overhead squats, perform dumbbell overhead squats or lunges. If there is an overhead limitation, perform front squats or back squats. For the bar muscle-ups, consider ring rows, low-ring muscle-up transitions, or foot-assisted pull-ups.

Intermediate option:
10-8-6-4-2 reps for time of:
Power snatches
Overhead squats
Chest-to-bar pull-ups

♀ 75 lb
♂ 115 lb

Beginner option:
10-8-6-4-2 reps for time of:
Hang power snatches
Overhead squats
Jumping pull-ups

For the jumping pull-ups, set the pull-up bar to where it touches your forearms when you extend your arms overhead.

♀ 35 lb
♂ 45 lb

Coaching cues:
On the overhead squat, press up into the barbell and pull it back over the middle of your body as you squat.

Resources:
The Power Snatch
The Overhead Squat
The Kipping Bar Muscle-Up
The Kipping Chest-to-Bar Pull-Up
The Hang Power Snatch
Jumping Pull-Up Progression

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3 rounds for time of:
400-meter run
45 AbMat sit-ups
15 kettlebell snatches, right arm
15 kettlebell snatches, left arm
15 lateral burpees over the kettlebell*

*Lay the kettlebell on its side for the burpees.

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Stimulus and Strategy:
Today’s workout covers all the essentials. The lighter loading is meant to allow you to maintain larger sets and keep moving. Advanced athletes should attempt to go unbroken through as many sets as possible. Expect your fatigued midline from the sit-ups to make the rest of the movements a bit more challenging. Be sure to lay the kettlebell on its side when you are performing the lateral burpees over the kettlebell.

Scaling:
Reduce the distance of the run. Reduce the loading of the kettlebell. Reduce the reps of each movement.

To reduce the complexity of the kettlebell snatch, perform single-arm kettlebell Russian swings. For the AbMat sit-ups, perform feet-anchored sit-ups.

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 AbMat sit-ups, perform seated leg raises or single-leg raises. For the kettlebell snatches, perform hang dumbbell snatches or single-arm kettlebell cleans. For the burpees, perform up-downs.

Intermediate option:
3 rounds for time of:
400-meter run
30 AbMat sit-ups
15 kettlebell snatches, right arm
15 kettlebell snatches, left arm
15 lateral burpees over the kettlebell*

*Lay the kettlebell on its side for the burpees.

♀ 18-lb dumbbell
♂ 26-lb dumbbell

Beginner option:
3 rounds for time of:
200-meter run
20 AbMat sit-ups
15 alternating hang dumbbell snatches
10 lateral burpees over the dumbbell

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
On the kettlebell snatch, after you extend your hips, focus on pulling the elbow high and outside, then punching your hand to the sky with your thumb pointing behind you.

Resources:
CrossFit Running Course
The AbMat Sit-Up
The Kettlebell Snatch
Lateral Burpee Over the Dumbbell

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Front squat 3-3-3-3-3 reps

Compare to similar 230819.

Post loads to comments.

Stimulus and Strategy:
Today is a heavy day, and as always, heavy is relative to each athlete's capacity and experience. You will benefit from today's effort if you are working to your limits. Experienced athletes should build to a heavy set of 3 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable. If you are feeling beat up from earlier in the week, dial the loading back and focus on moving through quality reps.

Scaling:
Reduce the loading of the barbell as needed to maintain consistently sound mechanics.

To adjust the complexity of the lift, consider performing goblet squats with a dumbbell or kettlebell.

In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with load or perform unloaded air squats.

Intermediate option:
Same as Rx’d.

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

Coaching cues:
Let the elbows lead you out of the bottom of each squat. Find a target above your gaze and drive your elbows to that spot on every rep.

Resources:
The Front Squat

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Back squat 3-3-3-3-3-3-3 reps

Compare to similar 240402.

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Stimulus and Strategy:
Today is a heavy day. Keep in mind, heavy is relative to each athlete's capacity and experience. As long as you are working to your limits, you will benefit from today’s effort. Experienced athletes should build to a heavy set of 3 and plan to go as heavy as possible across all sets. Another thought is to warm up to a heavy set of 3, then try to hold that load across all 7 sets. This is called a straight set and is geared more toward the advanced athlete. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Scaling:
Reduce the loading of the barbell to maintain safety and the integrity of the lift.

To adjust the complexity of the lift, consider performing goblet squats with a dumbbell or kettlebell.

In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with load or perform an unloaded air squat.

Intermediate option:
Same as Rx’d.

Beginner option:
Back squat 5-5-5-5-5 reps

Coaching cues:
As you stand up out of the bottom of the squat, focus on the shoulders and hips rising together while driving through your heels to stand.

Resources:
The Back Squat

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Rest Day

The Training Mindset: CrossFit Isn’t Just Exercise

Picture this: You've been doing CrossFit for years, hitting PRs and posting decent times, but something feels off; you're going through the motions instead of truly progressing. The difference between "exercising" (checking boxes and getting sweaty) and real "training" (deliberately practicing your craft under intensity) might be the missing piece that transforms you from someone who just works out into an athlete who masters their movement.

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3 rounds for time of:
30 alternating dumbbell snatches
30 burpee pull-ups

Set the pull-up bar 6 inches above your reach.

♀ 35 lb
♂ 50 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a couplet with a bit of movement function interference. The loading of the dumbbell should allow you to maintain larger chunks of reps on the dumbbell snatches. If you can hang on and go unbroken through any of your sets, do it. For the burpee pull-ups, be smooth and methodical through your reps. Remember to breathe and pay attention to finishing the burpee directly underneath the pull-up bar, as this will increase efficiency and cycle times.

Scaling:
Reduce the load of the dumbbell. Reduce the reps of both movements.

To reduce the complexity of the dumbbell snatch, perform the movement from the hang position. For the burpee pull-ups, perform up-downs instead of burpees and lower the pull-up bar to allow you to use your legs more.

In case of injury or limitation, for the burpee pull-ups, perform up-downs in place of the burpees and ring rows for the pull-ups. For the dumbbell snatches, consider dumbbell cleans if there is an overhead limitation.

Intermediate option:
3 rounds for time of:
30 alternating dumbbell snatches
20 burpee pull-ups

Set the pull-up bar at your fingertips when your arms are extended overhead.

♀ 20 lb
♂ 35 lb

Beginner option:
3 rounds for time of:
15 alternating dumbbell snatches
15 burpee jumping pull-ups

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

♀ 10 lb
♂ 15 lb

Coaching cues:
In your burpees, pick a spot on the ground to put your chest. This spot should allow you to jump your feet or step your feet up directly underneath the pull-up bar.

Resources:
The Dumbbell Power Snatch
Burpee Pull-Up
Burpee Pull-Up Tips

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For time:
50 power cleans

♀ 125 lb
♂ 185 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is straightforward — simply move through the power cleans as quickly as possible. The loading of the barbell is meant to be moderate to heavy. This means some may choose to perform singles for all their reps, while others may be able to complete several sets of touch-and-go reps. Either way, a good goal is aiming to complete 5 reps or more per minute. When you are taking a break, don’t let that bar sit there for too long; get your hands back on the bar quickly.

Scaling:
Reduce the load of the barbell.

To reduce the complexity of the power clean, perform a hang power clean or consider using dumbbells.

In case of injury or limitation, perform a sumo deadlift high pull or medicine-ball clean if there is a limitation with the rack position.

Intermediate option:
For time:
50 power cleans

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
50 power cleans

♀ 35 lb
♂ 45 lb

Coaching cues:
On the power clean, after you finish your pull, focus on driving your elbows around the barbell as quickly as possible.

Resources:
The Power Clean

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Complete as many reps as possible in 15 minutes of:
3 wall-ball shots
3 lateral burpees over the medicine ball
3-second L-sit hold

After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the L-sit holds until time expires.

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

Post rounds and reps completed.

Stimulus and Strategy:
Today is a triplet of increasing repetitions and seconds. Expect the first few rounds to go quickly, and then slow down as the reps reach double digits. Use a weight for the medicine ball you can perform mostly unbroken. The burpees over the medicine ball are an added challenge because of the height of the ball, so make a conscious effort to jump a little higher than you normally would. On the L-sit hold, choose a variation that allows you to consistently hold for at least 10 seconds. What you perform your L-sit holds on is totally up to you — dumbbells, parallettes, boxes, or whatever you have available.

Scaling:
Reduce the loading of the medicine ball. Reduce the number of reps you increase each round by. Consider increasing by 1 or 2, instead of 3.

To reduce the complexity of the wall-ball shots, reduce the height of the target. For the burpees, step over the medicine ball or perform a regular burpee. For the L-sit hold, hold one leg straight with the other bent, or bend both legs.

In case of injury or limitation, for the wall-ball shots, perform medicine-ball front squats for an overhead limitation, or medicine-ball push presses for a squatting limitation. For the burpees, perform up-downs. For the L-sit holds, perform seated leg-raise holds with one or both legs.

Intermediate option:
Complete as many reps as possible in 15 minutes of:
3 wall-ball shots
3 lateral burpees over the medicine ball
3-second L-sit hold, both legs bent

After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the L-sit holds until time expires.

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

Beginner option:
Complete as many reps as possible in 15 minutes of:
3 wall-ball shots
3 lateral burpees + step over the medicine ball
3-second seated leg raise hold, both legs bent

After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the seated leg raise holds until time expires.

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

Coaching cues:
To encourage your body to raise your legs higher in the L-sit hold, try to bring your nose to your toes.

Resources:
The Wall-Ball Shot
The L-Sit Hold
L-Sit Scaling

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For time:
50 GHD hip extensions
800/1,000-meter row
25 GHD hip extensions
400/500-meter row

Post times to comments.

Stimulus and Strategy:
Get ready to find your posterior chain muscles today. Choose an option for the GHD hip extensions that allows you to complete consistent sets of 15 or more repetitions. Some athletes may even be able to go unbroken. On each row — especially the final one — don’t hold anything back. Push the pace faster than you want to. If you are not consistently working with the GHD, reduce the reps and range of motion to accommodate your capacity.

Scaling:
Reduce the reps of the GHD hip extensions. Reduce the distance on the rower.

To reduce the complexity of the hip extensions, perform with a reduced range of motion.

In case of injury or limitation, for the GHD hip extensions, perform Superman holds on the GHD. Accumulate no more than 2 minutes total. If you do not have a GHD or are not familiar with the equipment, consider performing good mornings, lightly loaded or unloaded. For the 800/1,000-meter row, perform 1,750/2,500 meters on the Echo bike or an 800-meter run. For the 400/500-meter row, perform 500/700 meters on the Echo bike or a 400-meter run.

Intermediate option:
For time:
30 GHD hip extensions
800/1,000-meter row
15 GHD hip extensions
400/500-meter row

Beginner option:
For time:
30 good mornings (banded or empty barbell)
400/500-meter row
15 good mornings
200/250-meter row

Coaching cues:
Throughout your reps on the GHD, imagine a string between your sternum and your belly button. Your focus is on keeping your string stretched tight.

Resources:
The GHD Hip Extension
Rowing Technique Tips
The Good Morning

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21-18-15-12-9-6-3 reps for time of:
Ring dips

After each set, complete 3 squat snatches.

♀ 95 lb
♂ 135 lb

Post times to comments.

Stimulus and Strategy:
Today’s workout is a couplet with some movement interference. Expect the pressing of the ring dips and the lockout of the squat snatches to significantly tax the shoulders, as well as the compounding fatigue of the hip flexors from kipping the dips and the squat of the snatch. The loading of the barbell is meant to be moderate. Some may be able to perform touch-and-go reps, while it is also perfectly acceptable to perform 3 quick singles. Choose an option for the ring dips that allows you to consistently perform sets of 5 or more reps.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the ring dips.

To reduce the complexity of the ring dips, perform jumping ring dips or foot-assisted ring dips. Perform hang squat snatches or hang power snatches, plus an overhead squat in place of the squat snatch if needed.

In case of injury or limitation, for the ring dips, perform bench/box dips, push-ups, or dumbbell shoulder presses. For the squat snatches, perform power snatches if there is a squatting limitation. You may also consider power snatches, plus an overhead lunge.

Intermediate option:
12-10-8-6-4-2 reps for time of:
Ring dips

After each set, complete 3 squat snatches.

♀ 65 lb
♂ 95 lb

Beginner option:
15-12-9-6-3 reps for time of:
Foot-assisted ring dips

After each set, complete 3 hang squat snatches.

♀ 35 lb
♂ 45 lb

Coaching cues:
When completing the squat snatches in today’s workout, commit to getting as tall as possible before pulling into the squat on each rep.

Resources:
The Ring Dip
Kipping Ring Dip
The Squat Snatch
Ring Dip Scaling
The Hang Squat Snatch
Ring Dip | Coaching Tips

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