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.
Find a gym near you:
View the CrossFit map
Rest Day
Why CrossFit Loves Hyrox (and Why That’s a Good Thing)
Lately, there's been a buzz about Hyrox possibly overtaking CrossFit as the next big thing in fitness — and as someone who's lived and breathed CrossFit for years, I've got some thoughts. Spoiler alert: They're not the same, and that's a good thing. This isn’t a battle. It’s a brilliant intersection. Here's my take on how Hyrox and CrossFit can — and should — thrive side by side.
Find a gym near you:
View the CrossFit map
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?
Find a gym near you:
View the CrossFit map
Rest Day
Featured Article
CrossFit for Health and Fitness vs. CrossFit for Points
Observing CrossFit Games athletes can be an inspiring and educational experience, offering insights into their techniques, pacing, and strategies. However, it’s essential to recognize the difference between competitive tactics and training for long-term fitness and health. Games athletes prioritize speed and efficiency, often sacrificing range of motion, tempo, or even safety to gain an edge. For general fitness, focusing on controlled rep tempo, full range of motion, sound technique, proper refueling with whole foods, and listening to the body to avoid injury is paramount. By understanding the context behind competitive practices, we can adopt the elements that align with our goals while leaving the extreme measures for competition.
Find a gym near you:
View the CrossFit map
Complete as many reps as possible in 10 minutes of:
Calories on the Echo bike
Post calories to comments.
Stimulus and Strategy:
There is nothing fancy about today’s workout — it’s just you and the “friendly” bike. A good benchmark is to try to accumulate your body weight in calories. That said, this is a “pain cave” kind of effort. How deep are you willing to go? Experienced athletes should try to maintain an uncomfortable pace for as long as possible. Less-experienced athletes should work at a pace that allows them to stay consistent, breathe, and maintain good posture.
Scaling:
This workout is self-scalable. Slow down, breathe, and find a pace that allows you to recover. Speed up when you can speed up and slow down when you need to slow down.
In case of injury or limitation, perform this workout on any machine available.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Coaching cues:
Maintaining good posture on the bike can go a long way in mid-workout recovery. Focus on sitting up taller, opening up your airways, and allowing your lungs to get more air.
Resources:
Rogue Echo Bike
Annie Sakamoto vs. the Echo Bike From 240119
Find a gym near you:
View the CrossFit map
In 2 minutes, complete:
1 round of DT:
12 deadlifts
9 hang power cleans
6 shoulder-to-overheads
Max Echo-bike calories in remaining time
Rest 1 minute between rounds. Complete a total of 5 rounds.
♀ 105 lb
♂ 155 lb
Post total bike calories to comments.
Scaling:
Today’s workout is a twist on the Hero workout DT. The goal is to get through your round of DT in 1:10 or less. Once you get to the bike, go hard knowing you have a minute of rest. Your score is total bike calories over all 5 rounds. Choose a barbell weight you can do all 6 shoulder-to-overheads unbroken in all rounds. If you choose to break up the deadlifts and cleans, we recommend 6-5-1 for the deadlifts so you can go right into the hang power cleans after the last single. For the hang power cleans, we would recommend 7 and 2 so you can go right into the shoulder-to-overheads after the final hang clean rep.
Intermediate option:
In 2 minutes, complete:
1 round of DT:
12 deadlifts
9 hang power cleans
6 shoulder-to-overheads
Max Echo-bike calories in remaining time
Rest 1 minute between rounds. Complete a total of 5 rounds.
♀ 95 lb
♂ 135 lb
Beginner option:
In 2 minutes, complete:
1 round of DT:
9 deadlifts
7 hang power cleans
5 shoulder-to-overheads
Max Echo-bike calories in remaining time
Rest 1 minute between rounds. Complete a total of 5 rounds.
♀ 55 lb
♂ 75 lb
Coaching cues:
If you lose the hook grip in the hang power cleans, try elevating the barbell off your shoulders before you return to the hang position. Treat this little elevation almost like a push press. Once the barbell is off your shoulders, reestablish the hook grip and move into the next rep.
Resources:
The Deadlift
The Hang Power Clean
The Push Press
The Push Jerk
Annie Sakamoto vs. the Echo Bike
Find a gym near you:
View the CrossFit map
Rest Day
Featured Article
The Fittest Athletes: CrossFit Games Athletes vs. Olympic Decathletes
Decathletes often receive the title of "World’s Greatest Athlete" because the decathlon is considered the only objective test of all-around athletic ability. Decathletes must demonstrate strength, endurance, agility, speed, stamina, and mental and emotional acuity. Reading this, those unfamiliar with CrossFit’s definition of fitness may also think a decathlete could win the CrossFit Games.
CrossFit defines fitness as work capacity across broad time and modal domains. This means CrossFit athletes strive to accomplish high levels of work across all different time domains (from seconds to hours), with any task or combination of tasks asked of them at any moment. Decathletes are incredibly gifted and very fit, too. However, the nature of their 10-event competition, which dictates their training, results in a narrower fitness that inevitably has deficiencies in areas that would be exposed at the CrossFit Games.
Find a gym near you:
View the CrossFit map
Filthy 50
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 hip extensions
50 wall-ball shots
50 burpees
50 double-unders
♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb ball
♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 20-lb ball
Record your Filthy 50 score in the CrossFit app and/or post to comments.
Compare to 230909.
Scaling:
Today’s workout is a classic chipper of 500 reps of 10 movements called the Filthy Fifty. The workout was originally programmed on June 19, 2005. This longer workout is characterized by intermediate-level bodyweight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.
Intermediate option:
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 hip extensions
50 wall-ball shots
50 burpees
50 double-unders
♀ 16-inch box, 18-lb kettlebell, 25-lb push press, 10-lb ball
♂ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb ball
Beginner option:
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging leg raises
30 push presses
30 hip extensions
30 wall-ball shots
30 burpees
30 single-unders
♀12-inch box, 9-lb kettlebell, 15-lb push press, 8-lb ball
♂16-inch box, 18-lb kettlebell, 25-lb push press, 10-lb ball
Coaching cues:
The jumping pull-up offers a major dose of intensity while simultaneously building strength, body awareness, and coordination. It’s easily scalable as athletes raise or lower the height of the jump and/or use more or less of their upper vs. lower body, building the strength, stamina, and skill required to master the pull-up.
Resources:
WOD Demo: Filthy Fifty
The Box Jump
Jumping Pull-Up Demo
The Kettlebell Swing
The Walking Lunge
The Knees-to-Elbow
The Push Press
The Hip Extension
The Wall-Ball Shot
The Burpee
The Double-Under
Find a gym near you:
View the CrossFit map
Every 1 minute complete:
12/15-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.
Post rounds and calories completed to comments.
Compare to 240119.
Scaling:
Today’s workout is a grind. How far into the pain cave do you want to venture? There are two ways to attack this workout: Sprint each effort and bank as much rest as possible before the next interval, or move at a moderate pace and aim to sneak by each minute. If you finish the round of 20, your workout is over. If you didn’t finish the round of 20 in your last attempt, aim to complete one more round than you did last time.
Intermediate option:
Every 1 minute complete:
9/12-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.
Beginner option:
Every 1 minute complete:
6/9-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.
Resources:
Annie Sakamoto vs. the Echo Bike
Find a gym near you:
View the CrossFit map
Semifinals Are Back!
Read: "How To Watch the 2024 CrossFit Semifinals"
Featured photo:
Camelback CrossFit in Scottsdale, Arizona.
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
Rest Day
Recommended: Watch, “Training for Fitness vs. Performance”
In this panel discussion, healthcare professionals join notable CrossFit figures to talk training for high-level performance vs. fitness and longevity.
For time:
5-6-7-8-9-10-9-8-7-6-5
Overhead squats
10-12-14-16-18-20-18-16-14-12-10
Calorie row
♀ 75 lb
♂ 115 lb
Post time to comments.
Scaling:
This couplet is intended to challenge your self-awareness and pacing. Choose a moderately light overhead squat weight that enables you to complete each set unbroken. Row as fast as you can but not so fast that you need to break up the squat sets or rest before picking up the barbell.
Intermediate option:
For time:
5-6-7-8-9-10-9-8-7-6-5
Overhead squats
10-12-14-16-18-20-18-16-14-12-10
Calorie row
♀ 55 lb
♂ 95 lb
Beginner option:
For time:
6-8-10-8-6
Overhead squats
12-16-20-16-12
Calorie row
♀ 35 lb or PVC
♂ 45 lb or PVC
Resources:
The Overhead Squat
The Row
Row Pro: Calories vs. Meters
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Ruby Wolff during a Level 2 Seminar at CrossFit Marrickville in Marrickville, Australia.
Every 1 minute complete:
12/15-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.
Post rounds and cals completed to comments.
Scaling:
Today’s workout is a grind. How far into the “pain cave” do you want to venture? There are two ways to attack this workout: Sprint each effort and bank as much rest as possible before the next interval, or move at a moderate pace and try to sneak by each minute. If you finish the round of 20, your workout is over.
Intermediate option:
Every 1 minute complete:
9/12-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.
Beginner option:
Every 1 minute complete:
6/9-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.
Resources
Watch: CrossFit Workout 240119: Annie Sakamoto vs. the Echo Bike
Shop: Rogue Echo Bike
Find a gym near you:
View the CrossFit map
2024 Open Registration is LIVE!
Learn more and register now
Every 2 minutes for 10 rounds complete:
200/250-meter row
10 medicine-ball cleans
♀ 14 lb
♂ 20 lb
Post fastest and slowest times to comments.
Scaling:
Reduce the distance on the rower to allow you to finish in 1:15 or less. The load of the medicine ball should allow you to go unbroken in each set.
Intermediate option:
Every 2 minutes for 10 rounds complete:
200/250-meter row
10 medicine-ball cleans
♀ 10 lb
♂ 14 lb
Beginner option:
Every 2 minutes for 7 rounds complete:
100/150-meter row
7 medicine-ball cleans
♀ 6 lb
♂ 10 lb
Movement resources:
Med-Ball Clean and Rowing Demo: CrossFit WOD 231202
Rowing Technique
The Medicine-Ball Clean
Row Pro: Calories V. Meters
Find a gym near you:
View the CrossFit map
Rest Day
Post thoughts to comments.
Power snatch 5-5-5-5-5
Post loads to comments.
Scaling:
Ideally, each set will be as heavy as possible for 5 reps, but newer athletes should start light and slowly add weight as they are comfortable.
Complete as many rounds as possible in 10 minutes of:
20 lunges
20 triple-unders
Post rounds completed to comments.
Cindy, Strict!
Complete as many rounds as possible in 20 minutes of:
5 strict pull-ups
10 honest push-ups
15 squats
Post rounds completed to comments.
For time:
2,000-meter row
1-mile run
2,000-meter row
Scroll for scaling options.
Post time to comments.
Related:
• CrossFit WOD 180627 Tips With Rory McKernan
• Read: Row Pro: Calories Vs. Meters
Scaling
Intermediate athletes can complete this workout as prescribed. Beginner athletes should reduce the distances to keep their total time under 30 minutes.
Beginner Option
1,500-meter row
800-meter run
1,500-meter row
Squat snatch 1-1-1-1-1-1-1 reps
Scroll for scaling options.
Post loads to comments.
Related:
• CrossFit WOD 180620 Tips With Rory McKernan
• Josh Everett: Snatch vs. Power Snatch
• Chad Vaughn, 285-lb. Snatch
Scaling
Pick loads that allow you to attempt to set a PR in the later sets. If you are not comfortable performing very heavy squat snatches, add a few reps to each set and drill your mechanics, but try to expose yourself to a load that is relatively heavy for you.
Beginner Option
Squat snatch 3-3-3-2-2-1-1-1 reps
Rest Day
"'Behave More Sexually:' How Big Pharma Used Strippers, Guns, and Cash to Push Opioids," Mother Jones.
Post thoughts to comments.
Triple 3
For time:
3,000-m row
300 double-unders
3-mile run
Scroll for scaling options.
Post time completed to comments.
Compare to 140724.
Related:
• CrossFit WOD 180518 Tips With Rory McKernan
• You and Mat Fraser Vs. Linda and Triple 3
Scaling
Massively reduce the volume. This should be a long-duration workout, but not so long that you die. Try single-unders. Keep it long.
Beginner Option
For time:
1,000-m row
100 single-unders
1-mile run
"Big Soda Fires Back" - CrossFit Journal [article]
Is ABA vs. SF this century's Scopes Trial?
Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts
5 snatches
Men use 115 lb.
Women use 75 lb.
Workout 15.1a
6 minutes to find 1-rep-max clean and jerk
Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.
Post rounds and reps completed for 15.1 and load for 15.1a to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.
Top male and top female after both workouts will receive $2015.
For time:
15-foot L-sit rope climb, 4 ascents
15-foot legless rope climb, 8 ascents
15-foot rope climb, 12 ascents
Post time to comments.
"Super Bowl Burpees: Dave Castro vs. Dan Bailey" - [video]
"Nick's Zone: Greek Freak Salad with Halibut" - CrossFit Journal - [video] and [recipe]
Back squat 10-10-10-10-10 reps
Post loads to comments.
"Nick's Zone: Chipotle Bison Chili With Butternut Squash" - CrossFit Journal [video] and [recipe]
"A Four-Year Degree vs. a Two-Day Seminar" by David Barnett.
Rest Day
"Kupuna" - CrossFit Journal [video]
"A 75-year-old CrossFitter vs. Ezekiel Emanuel" by Russ Greene.
Post thoughts to comments.
Rest Day
"Building Burgess: Part 6" - CrossFit Journal - [video]
Anahad O'Connor's New York Times article "A Call for a Low-Carb Diet That Embraces Fat" reinforces CrossFit's long-standing stance on nutrition in contradiction with the NSCA and ACSM's guidelines.
Post thoughts to comments.
Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell squat snatches, 5 reps, left arm
50-lb. dumbbell squat snatches, 5 reps, right arm
50 double-unders
Post rounds completed to comments.
Working high elbows in the rack position with JP Bolwahnn - [video]
Shell Games and Competency: Education vs. Certification - CrossFit Journal article [pdf]