CrossFit's Workout Of The Day

Overhead squat 8-8-8-8 reps

Then,

Complete as many rounds and reps as possible in 6 minutes of:
40 overhead squats
30 deficit push-ups

♀ 55-lb barbell and a 2-inch deficit
♂ 75-lb barbell and a 4-inch deficit

Post loads and reps to comments.

Stimulus and Strategy:
Today, you'll take on 4 sets of 8 heavy overhead squats, followed by a fast AMRAP. Plan to record your heaviest lift that meets the full range of motion with quality. Plan to start a new set every 4 minutes for about 15 minutes total. After that, we get to load it down, but spice it up with a 6-minute AMRAP. The goal is to practice sound overhead squat technique for big sets of 15 or more at conditioning speeds. The deficit push-up adds a little more fun to the workout and will challenge the Murph-proficient athletes, while allowing all athletes to try a new range of motion. We are looking for a comfortable set of 10 consecutive reps to be cleared for the full sets of 30. Scale the reps before varying the movement — 15 reps per round will do the job.

Intermediate option:
Overhead squat 8-8-8-8 reps

Then,

Complete as many rounds and reps as possible in 6 minutes of:
40 overhead squats
30 deficit push-ups

♀ 45-lb barbell and a 1-inch deficit
♂ 65-lb barbell and a 2-inch deficit

Beginner option:
Overhead squat 8-8-8-8 reps

Then,

Complete as many reps as possible in 6 minutes of:
20 overhead squats
15 push-ups from the knees

♀ 15-lb barbell
♂ 35-lb barbell

Resources:
The Overhead Squat
A Fresh Take on the Lowly Push-Up
Push-Up From the Knees

Find a gym near you:
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2 rounds for total rounds and reps:
Complete as many rounds as possible in 3 minutes of:
100-meter run
10 pull-ups

Followed immediately by as many reps as possible in 3 minutes of:
Freestanding handstand hold*

Rest 2 minutes before starting the second round.
*Every second of the handstand hold is a rep.

Post rounds and reps to comments.

Stimulus and Strategy:
This workout is a back-to-back combination of a sprint couplet and a high-skill gymnastics hold with a brief rest between rounds. Shoot to get at least 2 rounds in the first AMRAP by sprinting as fast as possible. Then, flip a switch, slow down, and try to manage a higher-skill movement under fatigue. Push the runs faster than usual and scale the pull-ups as needed to minimize rest. Remain on your hands for 5 seconds at a time on the handstand holds; it’s OK to shuffle a bit. If a 5-second freestanding inversion isn't manageable, scale to a handstand hold on the wall, a pike handstand hold, or a plank variation. The goal is to accumulate at least 1 minute of the hold across the 3-minute AMRAP. Complete this whole sequence twice with no rest between AMRAPs and 2 minutes of rest between rounds.

Intermediate option:
2 rounds for total rounds and reps:
Complete as many rounds as possible in 3 minutes of:
100-meter run
5 pull-ups

Followed immediately by as many reps as possible in 3 minutes of:
Handstand hold against the wall *

Rest 2 minutes between starting the second round.
*Every second of the handstand hold is a rep.

Beginner option:
2 rounds for total rounds and reps:
Complete as many rounds as possible in 3 minutes of:
100-meter run
5 jumping pull-ups

Followed immediately by as many reps as possible in 3 minutes of:
Pike hold *

Rest 2 minutes between rounds.
*Every second of the pike hold is a rep.

Resources:
Running | Pulling and Foot Tapping
The Kipping Pull-Up Jumping Pull-Up Progression
The Freestanding Handstand Hold
Handstand Hold Progression
Handstand Hold Scaling

Find a gym near you:
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Complete as many reps as possible in 3 minutes of:
200-meter run
50-foot handstand walk
Max kettlebell swings

Rest 1 minute between sets. Repeat for a total of 4 sets.

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Post reps to the comments.

Stimulus and Strategy:
Today, you'll take on four AMRAPs, where you'll need to get through a run and a handstand walk before accumulating max kettlebell swings. Your score is the total kettlebell swings you complete over the 4 sets. Choose scaling options as needed to ensure you have at least 30 seconds to perform kettlebell swings each round. Shoot to finish each run in under 1:15 and each handstand walk distance in under 1 minute. Your chosen kettlebell weight should allow you to perform the reps unbroken or with no more than one break. Find a run pace that's challenging but allows you to start your handstand walk as soon as you finish.

Intermediate option:
Complete as many reps as possible in 3 minutes of:
200-meter run
25-foot handstand walk
Max Russian kettlebell swings

Rest 1 minute between sets. Repeat for a total of 4 sets.

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Beginner option:
Complete as many reps as possible in 3 minutes of:
200-meter run
50-foot bear crawl
Max Russian kettlebell swings

Rest 1 minute between sets. Repeat for a total of 4 sets.

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Resources:
Running | Falling Forward
The Handstand Walk
The Kettlebell Swing
The Russian Kettlebell Swing
The Bear Crawl

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead squats, left arm
6 dumbbell overhead squats, right arm
12 lateral jumps over the dumbbell

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post reps to comments.

Stimulus and Strategy:
Today, we have a short AMRAP with some intended pressing interference between the snatches and overhead squats. Efficient use of your hips in the snatch will save your shoulders a bit for the overhead squats. Keep your working arm locked out in the overhead squat to maintain the ability to push through fatigue. Use the lateral jumps to catch your breath and allow your shoulders to rest before starting the next set of snatches.

Intermediate option:
Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead squats, left arm
6 dumbbell overhead squats, right arm
12 lateral jumps over the dumbbell

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead reverse lunges, left arm
6 dumbbell overhead reverse lunges, right arm
12 lateral steps over the dumbbell

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
The Dumbbell Hang Power Snatch
The Dumbbell Overhead Squat

Find a gym near you:
View the CrossFit map

For total reps:
Tabata double-unders

Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating single-leg squats

Then, Tabata double-unders

Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post reps to comments.

Stimulus and Strategy:
Today’s workout is essentially three 4-minute efforts. Two of these efforts are Tabata double-unders and the couplet is a 4-minute AMRAP (as many reps as possible). Your score today is total reps. The loading of the dumbbell should be relatively light and allow you to complete your reps unbroken. Choose an option for the single-leg squats that allows you to keep moving.

Scaling:
Reduce the loading of the dumbbell.

To reduce the complexity of the double-unders, perform single-unders. For the single-leg squats, consider performing single-leg squats to a target or single-leg squats with the non-squatting leg wrapped around the heel of the squatting leg.

In case of injury or limitation, perform calories on any available machine in place of the double-unders. For the dumbbell hang snatches, perform dumbbell hang cleans (overhead limitation). For the single-leg squats, consider reverse lunges or air squats.

Intermediate option:
For total reps:
Tabata double-unders

Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating single-leg squats to a target

Then, Tabata double-unders

Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
For total reps:
Tabata single-unders

Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating reverse lunges

Then, Tabata single-unders

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
To maintain balance in the single-leg squat, focus on keeping your chest over the thigh of the squatting leg and leaning slightly toward the leg you are squatting on.

Resources:
The Double-Under
The Dumbbell Hang Snatch
The Single-Leg Squat
The Single-Under
Reverse Lunge
Single-Leg Squat Scaling

In 4 minutes, complete:
3 devils presses
12/15 Echo-bike calories
3 devils presses

In remaining time, complete as many rounds and reps as possible of:
3 ring muscle-ups
5 push-ups
7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post rounds and reps to comments.

Scaling:
Today’s workout is 20 total minutes of work with 1-minute breaks every 4 minutes. This rest period will go by quickly. We suggest pacing for the entire 20-minute workout, not for each 4-minute working window. Each round, pick up where you left off. If you completed 2 rounds + 5 air squats in Round 1, in Round 2, finish the air squats, then start the round over. The goal is to complete the buy-in, in 2 minutes or less on each cycle, so you have around 2 minutes on the AMRAP. Your score is the total rounds and reps completed over 5 cycles.

Intermediate option:
In 4 minutes, complete:
3 devils presses
9/12 Echo-bike calories
3 devils presses

In remaining time, complete as many rounds and reps as possible of:
3 strict pull-ups
5 push-ups
7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 25-lb dumbbells
♂ 45-lb dumbbells

Beginner option:
In 4 minutes, complete:
2 devils presses
7/10 Echo-bike calories
2 devils presses

In remaining time, complete as many rounds and reps as possible of:
3 ring rows
5 hand-elevated push-ups
7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Coaching cues:
As you jump your feet to your hands in the devils presses, pull your chest up away from the floor, set your back, and then use your hips to swing the dumbbells to the overhead position.

Resources:
CAP Demo: The Devils Press
Rogue Echo Bike
The Kipping Muscle-Up
The Push-Up
The Air Squat
The Strict Pull-Up
The Ring Row

Find a gym near you:
View the CrossFit map

Meet Guest Programmers - Kristi and Patrick O’Connell: Sept 16-29, 2024.

Complete as many rounds and reps as possible in 16 minutes of:
400-meter run
6 burpees to a 6-inch target
6 bar muscle-ups
10 dumbbell walking lunges

♀ 35 lb
♂ 50 lb

Post round and reps to comments

Scaling:
Today’s workout is an AMRAP! Focus on being smooth on the burpees, breaking muscle-ups or toes-to-bars as needed, and going unbroken on the lunges. For the burpees, jump to a target that is 6 inches above your fingertips when your arms are extended. Use a dumbbell weight that allows you to do the lunges unbroken for all 16 minutes while holding the dumbbells in a farmers carry position. If you finish on the run, every 50 meters completed equals 1 rep. Aim to get 3 to 5 rounds.

Intermediate option:
Complete as many rounds and reps as possible in 16 minutes of:
400-meter run
6 burpees to a target
8 toes-to-bars
10 dumbbell walking lunges

♀ 25 lb
♂ 45 lb

Beginner option:
Complete as many rounds and reps as possible in 14 minutes of:
200-meter run
4 burpees to a target
6 sit-ups
9 bodyweight walking lunges

Coaching cues:
On the bar muscle-ups, press the pull-up bar toward the hips and keep the body as close to the bar as possible. The further the body is away from the bar, the harder it will be to make the transition.

Resources:
Running Fundamentals
The Burpee
The Kipping Bar Muscle-Up
The Kipping Toes-to-Bar
The AbMat Sit-Up
CrossFit Online Course - Dumbbells

Find a gym near you:
View the CrossFit map

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

Complete as many rounds and reps as possible in 5 minutes of:
5 deadlifts
10 chest-to-bar pull-ups
15 push-ups

Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.

♀ 155 lb
♂ 225 lb

Post reps to comments.

Scaling:
Some of you may quickly recognize this rep scheme, as it follows the classic 5-10-15 rep scheme we see in Cindy or Mary. We’ve got a slightly more intense format, however, splitting the effort into three 5-minute intervals. This will help with intensity, and give us time to reset and recover our grip and triceps to help continue to accumulate reps.

Start each AMRAP from the beginning, as if you were starting from scratch. The idea is to give you a target to hit in Rounds 2 and 3. Athletes who struggle with pull-ups or push-ups can use this workout to figure out how to manage the movement. Will breaking up the movements help you stay consistent for all 3 rounds? If in Round 1, you complete 5 rounds but in Round 3, you complete 2 rounds because you had to rest longer between push-up sets, you’ve learned something!

Athletes who already know they struggle with pull-up and/or push-up endurance should look to the intermediate option. This will allow more continuous movement and potentially more successful volume at the end of the 15 minutes of work.

GOAL: Posterior chain and pulling endurance + threshold training

ADVANCED ATHLETE TARGET: 1 round every 1-1:15, and consistent sets on chest-to-bar pull-ups and push-ups
BEGINNER ATHLETE TARGET: 1 round every 1:30-1:40, and consistent technique for all rounds

Intermediate option:
Complete as many rounds and reps as possible in 5 minutes of:
5 deadlifts
5 chest-to-bar pull-ups
10 push-ups

Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.

♀ 135 lb
♂ 185 lb

Beginner option:
Complete as many rounds and reps as possible in 5 minutes of:
5 deadlifts
7 ring rows
9 band-assisted push-ups

Rest 2:30 after each 5-minute interval. Repeat for a total of 3 intervals.

♀ 65 lb
♂ 95 lb

Coaching cues:
Keep your knees straight from start to finish in the push-ups. Lower your body down such that your chest, hips, and thighs touch the ground at the same time. Then, press into the ground to separate your chest, hips, and thighs from the floor at the same time. Start and finish each rep with your arms completely locked out.

Resources:
The Deadlift
The Chest-to-Bar Pull-Up
The Push-Up
The Ring Row

Find a gym near you:
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Guest Programmer – Rob Lawson
April 30-May 12, 2024

Complete as many rounds and reps as possible in 9 minutes of:
5 power cleans
3 shoulder-to-overheads
1 rope climb

♀ 125 lb, 15 feet
♂ 185 lb, 15 feet

Post total rounds and reps to comments.

Scaling:
In today’s workout, we have hinging, pushing, pulling, and a moderately weighted barbell.

The load, rep range, and time domain for this AMRAP should encourage people to complete quick singles on the power cleans (bonus: singles save your grip for the rope climbs). If you can, hold on to the last power clean and go right into the shoulder-to-overheads before moving on to the rope. Use a load that allows you to perform push jerks and cycle reps.

The best athletes can aim to consistently hit sub-1 minute rounds, with a goal of 10+ total rounds. For the majority, set a goal of 6 rounds, and ensure load and scaling options allow you to achieve this volume.

Enjoy!

Intermediate option:
Complete as many rounds and reps as possible in 9 minutes of:
5 power cleans
3 shoulder-to-overheads
1 rope climb

♀ 95 lb, 15 feet
♂ 135 lb, 15 feet

Beginner option:
Complete as many rounds and reps as possible in 9 minutes of:
5 power cleans
3 shoulder-to-overheads
3 lying to standing on the rope

♀ 35 lb
♂ 45 lb

Resources:
A New Way To Rope Climb
The Power Clean
The Push Jerk
The Rope Climb (Basket)
The Rope Climb (Wrapping)
Learn More About Guest Programming

Find a gym near you:
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Quarterfinals Workout 3

For time:
3 rounds:
10 handstand push-ups
20 toes-to-bars

2 rounds:
10 strict handstand push-ups
5 rope climbs (15 feet)

1 round:
10 chest-to-wall handstand push-ups
20 muscle-ups

Time cap: 15 minutes

Post time to comments.

Scaling:
Welcome to the third workout of the 2024 CrossFit Games Quarterfinals! This workout challenges upper-body gymnastics endurance and stamina. While push-pull combos usually feel complementary, expect shoulder fatigue from the different handstand push-up variations to make the rope climbs and muscle-ups significantly more challenging. To find success in this workout, break up each movement into smaller sets than you need to unless you're an elite-level competitor. Advanced athletes should perform large sets early, but not at the expense of staying consistent during the muscle-ups at the end. Beginner athletes should treat this workout like a 15-minute AMRAP. Move smoothly through the first 10 minutes, then push hard to finish faster in the final 5 minutes. This should allow most athletes to stay consistent and avoid burning out toward the end.

Intermediate option:
For time:
3 rounds:
10 handstand push-ups
20 toes-to-bars

2 rounds:
10 handstand push-ups
5 rope climbs (12 feet)

1 round:
10 strict handstand push-up + 2-inch riser
20 muscle-ups

Time cap: 15 minutes

Beginner option:
For time:
3 rounds:
10 push-ups
10 hanging knee raises

2 rounds:
10 dumbbell push presses
5 pull-to-stands

1 round:
10 dumbbell shoulder presses
20 low-ring muscle-up transitions

♀ 10 lb
♂ 15 lb

Time cap: 15 minutes

Resources:
The Kipping Handstand Push-up
The Kipping Toes-to-bar
The Strict Handstand Push-up
Handstand Push-up Variations
The Rope Climb: Wrapping
The Rope Climb: Basket
The Kipping Muscle-up
The Push-up
The Dumbbell Push Press
The Modified Rope Climb
Muscle-up Progression on Low Rings

Find a gym near you:
View the CrossFit map

Featured photo:
2022 CrossFit Games Mock Affiliate

Rest Day

Read or share: “CrossFit Terms Explained”

If you walk into class for the first time and see acronyms on the whiteboard like “AMRAP” or “EMOM,” or words like “chipper” or “pistol,” it’s easy to get confused. We’ve compiled a list of some of the most common terms used in CrossFit (and uncommonly known elsewhere) to help you decode your daily workout.

Find a gym near you:
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As many reps as possible in 5 minutes of:
500-meter row
Max wall-ball shots

Rest 5:00

As many reps as possible in 5 minutes of:
500-meter row
Max medicine-ball cleans

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

Post rounds and reps to comments.

Scaling:
Each AMRAP should be an all-out effort. Push the pace on the rower to give yourself as much time with the wall ball as possible. The weight is light and should allow you to always do one more rep.

Intermediate option:
Same as Rx’d

Beginner option:
As many reps as possible in 5 minutes of:
400-meter row
Max wall-ball shots

Rest 5:00

As many reps as possible in 5 minutes of:
400-meter row
Max medicine-ball cleans

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

Resources:
Rowing
The Wall-Ball Shot

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

Complete as many reps as possible in 4 minutes of:
3 hang power cleans
6 shoulder-to-overheads
9 lateral burpees over the bar
12 pull-ups
*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.

♀ 95 lb
♂ 135 lb

Post total reps across all 4 cycles to comments.

Scaling:
Each AMRAP should be a sprint. Reduce the load of the barbell to allow for unbroken reps across the entire workout. Reduce the volume or difficulty of the pull-ups to finish the reps in 2 sets or less.

Intermediate option:

Complete as many reps as possible in 4 minutes of:
3 hang power cleans
6 shoulder-to-overheads
9 burpees over the bar
6 pull-ups
*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.

♀ 65 lb
♂ 95 lb

Beginner option:

Complete as many reps as possible in 4 minutes of:
3 hang power cleans
6 shoulder-to-overheads
9 burpees over the bar
6 jumping pull-ups
*Rest 2 minutes between rounds. Repeat for a total of 4 cycles.

♀ 35 lb
♂ 45 lb

Resources:
The Hang Power Clean
The Push Press
The Burpee
The Pull-Up
Jumping Pull-Up Efficiency Tips

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by RXdPhotography at XLAB CrossFit Worthing in Worthing, England.

IQF Test 4

20-minute AMRAP:
1,000-m row
50 GHD sit-ups
500-m row
25 V-ups

Scaling:
Today’s workout will tax your midline. If you are less familiar with the GHD, use your warm-up for controlled exposure to the GHD, but choose AbMat sit-ups for the workout. Intermediate athletes can reduce the reps or incorporate a mixture of both GHD and AbMat sit-ups.

Intermediate option:
20-minute AMRAP:
1,000-m row
25 GHD sit-ups
25 sit-ups
500-m row
25 V-ups

Beginner option:
15-minute AMRAP:
800-m row
50 sit-ups
400-m row
25 hollow rocks

IQF Test 2

12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers

♀ 50 lb
♂ 70 lb

Scaling:
Beginner-level athletes should reduce the dumbbell weight in order to move through this AMRAP with big sets and minimal rest. If you are unable to maintain a straight arm with the weight overhead in the walking lunges, move the dumbbell to the hang position.

Intermediate option:
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
20 crossovers

♀ 35 lb ♂ 50 lb

Beginner option:
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 walking-lunge steps, arm 2
40 single-unders

♀ 10 lb ♂ 15 lb

Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating

*After every 3 rounds, run 400 meters.

Post rounds completed to comments.
Compare to 180127.

Scaling:
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating

*After every 3 rounds, run 400 meters.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges

*After every 3 rounds, run 400 meters.

Complete as many rounds as possible in 12 minutes of:

7 box jumps
14 kettlebell swings

♀ 30-in box, 24-kg KB
♂ 36-in box, 32-kg KB

Post rounds completed to comments.
Compare to 181027.

Scaling:
Each round in this AMRAP should be challenging but still completed quickly if not unbroken. Reduce the height and loading to maintain a fast pace throughout.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings

♀ 24-in box, 16-kg KB
♂ 30-in box, 24-kg KB

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
7 box step-ups
14 kettlebell swings

♀ 15-in box, 12-kg KB
♂ 20-in box, 16-kg KB

Complete as many rounds as possible in 20 minutes of:

500-m row
50 single-leg squats, alternating
10 squat snatches

♀ 95 lb ♂ 135 lb

Post rounds completed to comments.
Compare to 191022.

Scaling:
This longer AMRAP requires high skill in the single-leg squat and the squat snatch. Choose modifications that are challenging and allow you to log practice toward proficiency in the Rx’d movements.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
500-m row
25 single-leg squats, alternating
10 squat snatches

♀ 75 lb ♂ 115 lb

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
500-m row
30 assisted single-leg squats
10 squat snatches

♀ 55 lb ♂ 75 lb

Complete as many rounds as possible in 30 minutes of:

1,000-m bike
3 weighted pull-ups, ♀35 lb/♂45 lb
5 strict pull-ups
7 kipping pull-ups

Post rounds completed to comments.

Scaling:
The biking in this longer AMRAP will not interfere with your ability to pull, so ride hard. The pull-up complex should be completed unbroken for the first several rounds, so reduce the loading and reps if that is not feasible. For the weighted pull-ups, use a dumbbell between your ankles that you can jettison while staying on the bar for the remaining reps.

Intermediate Option:
Complete as many rounds as possible in 30 minutes of:
1,000-m bike
2 weighted pull-ups, ♀20 lb/♂30 lb
4 strict pull-ups
6 kipping pull-ups

Beginner Option:
Complete as many rounds as possible in 30 minutes of:
1,000-m bike
10 banded or jumping pull-ups

Complete as many rounds as possible in 25 minutes of:

20 push-ups
30 sit-ups
40-cal. row

Post rounds completed to comments.
Compare to 180418.

Scaling:
Reduce the number of reps of each exercise in this longer AMRAP so you can keep moving with very little rest.

Intermediate Option: Complete as many rounds as possible in 25 minutes of:
10 push-ups
20 sit-ups
30-cal. row

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
10 knee push-ups
15 sit-ups
20-cal. row

Lift Move Work

1-rep-max clean, 4-minute time frame
    Rest 2 minutes, then,
Max bar muscle-ups in 4 minutes
    Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
    30 double-unders
    8 single-arm dumbbell push presses (left arm)
    8 single-arm dumbbell push presses (right arm)
    8 lateral burpees over the dumbbell

♀ 35 lb. ♂ 50 lb.

Post clean load, bar muscle-up reps, and total AMRAP reps to comments, or register for the 2021 Lift Move Work event and log your score there.

Scaling:
Beginner level athletes should spend time drilling the clean and practice the movement with light weights. Intermediate athletes should shoot for a 1-rep-max clean PR and complete the full event as prescribed.

Intermediate Option:
1-rep-max clean, 4-minute time frame
    Rest 2 minutes, then,
Max pull-ups in 4 minutes
    Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
    20 double-unders
    6 single-arm dumbbell push presses (left arm)
    6 single-arm dumbbell push presses (right arm)
    6 burpees

♀ 35 lb. ♂ 50 lb.

Beginner Option:
1-rep-max clean, 4-minute time frame (Try practicing 1 light clean + 1 front squat on the minute)
    Rest 2 minutes, then,
Max ring rows in 4 minutes
    Rest 2 minutes, then,
Complete as many repetitions as possible in 8 minutes of:
    20 single-unders
    5 single-arm dumbbell push presses (left arm)
    5 single-arm dumbbell push presses (right arm)
    5 burpees

♀ 20 lb. ♂ 35 lb.

Complete as many rounds as possible in 15 minutes:

25 toes-to-bars
50 burpees
75 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Post rounds completed to comments.

Scaling:
​ This AMRAP includes large sets of each exercise. Choose modifications that allow you to move through everything with minimal rest.

Intermediate Option:
Complete as many rounds as possible in 15 minutes:
15 toes-to-bars
35 burpees
50 wall-ball shots

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

Beginner Option:
Complete as many rounds as possible in 15 minutes:
20 sit-ups
30 burpees
40 wall-ball shots

♀ 6-lb. ball
♂ 10-lb. ball

Peyton
Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups
10 dumbbell thrusters, 35/50 lb.

*Stop and perform 40 double-unders every 2 minutes, including at 0:00.

Then, at the 20:00 mark, begin a 2-mile run.

Post rounds of the AMRAP and run time to comments.

The CrossFit community mourns the loss of Chad Robert Peyton, a beloved husband, father, son, brother, and friend. Chad, a U.S. Army veteran with 10 years of military service, struggled with depression and anxiety. He took his own life on May 17, 2021.

Chad received a Congressional nomination to attend West Point, where he graduated with a B.S. in May 2003 before being commissioned as an aviation officer in the U.S. Army.

Chad became a UH-60 Black Hawk helicopter pilot and served in Germany during Operation Iraqi Freedom II. He was subsequently promoted to Captain and stationed at Fort Riley, Kansas, from 2006 until 2009, when he was transferred to Fort Bragg, North Carolina. During his military service, he was awarded the Bronze Star and many other awards and commendations.

In 2012, Chad was honorably discharged from the Army and relocated to Santa Cruz, California, where he became a beloved member of the local CrossFit community. He and his wife, Nicole, were married in September 2014.

When he wasn’t flying helicopters as a first responder, Chad enjoyed spending time with his family, doing CrossFit, hiking in the forest, surfing, traveling, and helping his friends and fellow veterans.

Chad is survived by Nicole, who works on the publishing team at the CrossFit Home Office; his two children, Isla, 5, and Ellis, 3; and many other friends and family members.

If you or someone you know is struggling with PTSD, anxiety, or depression, call the National Center for PTSD hotline right away: 1-800-273-8255. All calls are completely confidential.

Scaling:
This is a longer workout. Reduce the work to a level that is attainable yet still challenging and that allows you to come in from the run in 45 minutes or less. Newer athletes can modify the pull-ups and dumbbell loading while maintaining the significance of the reps.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
10 pull-ups
10 dumbbell thrusters, 25/35 lb.

*Stop and perform 40 double-unders every 2 minutes, including at 0:00. Then, at the 20:00 mark, begin a 2-mile run.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
10 assisted pull-ups
10 dumbbell thrusters, 10/20 lb.

*Stop and perform 40 single-unders every 2 minutes, including at 0:00. Then, at the 20:00 mark, begin a 1-mile walk.

Complete as many rounds as possible in 20 minutes of:

10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating

*After every 3 rounds, run 400 meters

Post rounds completed to comments.
Compare to 180127.

Scaling:
This AMRAP is a hybrid of the benchmark workouts Cindy and Mary. Pick gymnastics movements that are challenging yet allow you to keep moving through the sets. Run the 400 meters at a pace that is quick but still helps you manage muscular fatigue created by the other exercises.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 push-ups
15 single-leg squats to a box, alternating
*After every 3 rounds, run 400 meters

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 jumping chest-to-bar pull-ups
10 knee push-ups
20 walking lunges
*After every 3 rounds, run 400 meters

Complete as many rounds as possible in 20 min. of:

25-cal. row
25 hip extensions
25 GHD sit-ups

Post rounds completed to comments.
Compare to 181022.

Scaling:
This AMRAP is sure to tax the midline. Intermediate athletes may choose to dabble with the GHD but should remain cautious of the full dosing. Beginner athletes should avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option:
Complete as many rounds as possible in 20 min. of:
25-cal. row
25 hip extensions
10 GHD sit-ups
15 sit-ups

Beginner Option:
Complete as many rounds as possible in 20 min. of:
15-cal. row
15 weighted good mornings, empty barbell
15 sit-ups

5-minute AMRAP of:
30 double-unders
20 jumping lunges
10 pull-ups

Rest 5 minutes

Then, repeat the 5-minute AMRAP of:
30 double-unders
20 jumping lunges
10 pull-ups

Share your at-home modifications and rounds completed in each AMRAP in comments.

Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings

Men: 36-in. box, 32-kg kettlebell
Women: 30-in. box, 24-kg kettlebell

Scroll for scaling options.
Post rounds completed to comments.

Related:
• The Box Jump
• The American Kettlebell Swing

Scaling
Each round in this AMRAP should be challenging but still completed quickly if not unbroken. Reduce the height and loading in order to maintain a fast pace throughout.

Intermediate Option
Complete as many rounds as possible in 12 minutes of:
7 box jumps
14 kettlebell swings

Men: 30-in. box, 24-kg kettlebell
Women: 24-in. box, 16-kg kettlebell

Beginner Option
Complete as many rounds as possible in 12 minutes of:
7 box step-ups
14 kettlebell swings

Men: 20-in. box, 16-kg kettlebell
Women: 15-in. box, 12-kg kettlebell

Complete as many rounds as possible in 20 minutes of:
25-cal. row
25 hip extensions
25 GHD sit-ups

Scroll for scaling options.
Post rounds completed to comments.

Related:
• The GHD Hip Extension
• The GHD Sit-Up

Scaling
This AMRAP is sure to tax the midline. Intermediate athletes may choose to dabble with the GHD but should remain cautious of the full dosing. Beginner athletes should avoid the GHD completely until they have built up a tolerance for this very potent movement.

Intermediate Option
25-cal. row
25 hip extensions
10 GHD sit-ups
15 sit-ups

Beginner Option
Complete as many rounds as possible in 20 minutes of:
15-cal. row
15 good mornings, 45 / 35 lb.
15 sit-ups

Complete as many rounds as possible in 7 minutes of:
50 double-unders
10 overhead squats

Men: 135 lb.
Women: 95 lb.

Scroll for scaling options.
Post rounds completed to comments.

Compare to 170724.

Related:
• CrossFit WOD 180709 Tips With Rory McKernan
• Overhead Squat Therapy

Scaling
This AMRAP is short and should be approached at full speed. Reduce the reps and loads so that you can complete each set quickly and unbroken, even as you begin to fatigue.

Intermediate Option
Complete as many rounds as possible in 7 minutes of:
25 double-unders
10 overhead squats

Men: 115 lb.
Women: 75 lb.

Beginner Option
Complete as many rounds as possible in 7 minutes of:
25 single-unders
10 overhead squats

Men: 65 lb.
Women: 45 lb.

Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swings

Men: 20-lb. ball, 1.5-pood kettlebell
Women: 14-lb. ball, 1-pood kettlebell

Scroll for scaling options.
Post rounds completed to comments.

Compare to 121220.

Related:
• CrossFit WOD 180607 Tips With Rory McKernan
• The Wall Ball

Scaling
This 20-minute AMRAP contains a high volume of reps. Reduce the weights and scale the movements to limit failure and avoid long breaks.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 wall-ball shots
15 kettlebell swings

Men: 14-lb. ball, 1-pood kettlebell
Women: 10-lb. ball, 12-kg kettlebell

Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 ring rows
10 wall-ball shots
15 kettlebell swings

Men: 8-lb. ball, 12-kg kettlebell
Women: 4-lb. ball, 8-kg kettlebell

Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 GHD sit-ups

Men: 275 lb.
Women: 185 lb.

Scroll for scaling options.
Post rounds completed to comments.

Compare to 150116.

Related:
• CrossFit WOD 180514 Tips With Rory McKernan
• Simplifying the Deadlift With Coach Glassman
• Midline Stabilization: The GHD Sit-Up

Scaling
This AMRAP is heavy and includes a high volume on the GHD. Newer athletes should reduce the load on the deadlift and avoid the GHD. The deadlift should be heavy yet manageable.

Intermediate Option
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 GHD sit-ups, to parallel

Men: 225 lb.
Women: 155 lb.

Beginner Option
Complete as many rounds as possible in 10 minutes of:
10 deadlifts
20 sit-ups

Men: 135 lb.
Women: 95 lb.