Rest Day

How Thoracic Mobility Impacts Your CrossFit Performance

Struggling with overhead lockouts, weak front squats, or inconsistent kipping? The problem might not be your shoulders or hips; it may be your thoracic spine. While many focus on shoulder mobility, this overlooked section of your upper back could be limiting your PRs and setting you up for chronic pain. Discover why addressing issues here might be the key to unlocking your overhead strength, gymnastics potential, and pain-free training.

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Complete as many rounds and reps as possible in 15 minutes of:
5 thrusters
10 toes-to-bars
15 burpees

♀ 115 lb
♂ 165 lb

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a triplet with a heavier long-range-of-motion weightlifting movement. Yes, the thruster weight should be challenging, but you should be able to perform your reps unbroken in every round. You may have to rest following the burpees, but you should go unbroken when you pick the barbell up. Manage your pace on the toes-to-bars and burpees to minimize “extended” breaks and long gazes at the barbell.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the toes-to-bars, shorten the range of motion. Consider knees-to-chests or hanging knee raises. For the burpees, consider reducing the reps or performing up-downs.

In case of injury or limitation, perform dumbbell thrusters, push presses (squat limitation), or front squats (overhead limitation) in place of the thrusters. For the toes-to-bars, consider V-ups or sit-ups.

Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
5 thrusters
10 knees-to-chests
15 burpees

♀ 75 lb
♂ 115 lb

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
5 thrusters
10 hanging knee raises
10 burpees

♀ 35 lb
♂ 45 lb

Coaching cues:
Aim to keep a full grip on the barbell when holding it in the front rack — even that pesky pinky. This will give you the most ideal position to press from after you stand up out of the squat.

Resources:
The Thruster
The Kipping Toes-to-Bar
The Burpee
Hanging Knee Raises | Kipping

Elizabeth

21-15-9 reps for time of:
Cleans
Ring dips

♀ 95 lb
♂ 135 lb

Post time to comments.

Compare to 230623.

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark and is meant to be completed relatively quickly. The goal is to complete the work in 10 minutes or less. The cleans can be performed as either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. If you have completed this workout in the past, use your previous score to help you navigate today’s effort.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the ring dips, consider jumping ring dips or foot-assisted ring dips. For the cleans, perform hang power cleans.

In case of injury or limitation, perform single-dumbbell cleans. For the ring dips, consider push-ups or bench/box dips.

Intermediate option:
21-15-9 reps for time of:
Cleans
Jumping ring dips

♀ 65 lb
♂ 95 lb

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

♀ 35 lb
♂ 45 lb

Coaching cues:
As you are moving up and down on the rings, keep the rings close to your body — almost as if you were trying to put the rings in your pockets.

Resources:
The Clean
The Power Clean
The Ring Dip
Ring Dip Scaling

Find a gym near you:
View the CrossFit map

Rest Day

Squat Mobility and Knee Pain: What Every CrossFit Athlete Needs to Know

Can't hit the squat standard in CrossFit without pain? You're not alone. For many CrossFit athletes, limited depth isn't about effort; it's about mobility. Discover the hidden connection between your ankles, hips, and knees that could be the difference between hitting PRs or staying stuck. Learn two simple tests that reveal your mobility profile and targeted fixes that will have you squatting deeper, stronger, and pain-free.

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On a 3-minute clock, complete 5 rounds for max distance:
15/20-calorie row
15 box jumps
In the remaining time, perform a dumbbell farmers carry for max distance.

Rest 2 minutes between sets. Perform the farmers carry in 25-foot segments.

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box

Post total distance to comments.

Stimulus and Strategy:
Today’s workout contains some interval grunt work. The goal is to get through the row and the box jumps quickly and give yourself as much time as possible for the farmers carry. Remember, your score is the total distance you carried the dumbbells at the end of 5 sets. Choose options that allow you to have at least 45 seconds to accumulate distance with the farmers carry. Hang on to those dumbbells.

Scaling:
Reduce the load of the dumbbells. Reduce the calories on the rower and the height of the box.

To reduce the complexity of the box jumps, perform step-ups. For the farmers carries, consider using one dumbbell.

In case of injury or limitation, perform the calories on any machine available. For the dumbbell farmers carries, consider hanging from a pull-up bar.

Intermediate option:
On a 3-minute clock, complete 5 rounds for max distance:
12/15-calorie row
15 box jumps
In the remaining time, perform a dumbbell farmers carry for max distance.

Rest 2 minutes between sets. Perform the farmers carry in 25-foot segments.

♀ 20-lb dumbbells, 20-inch box
♂ 35-lb dumbbells, 24-inch box

Beginner option:
On a 3-minute clock, complete 5 rounds for max distance:
7/10-calorie row
10 box step-ups
In the remaining time, perform a dumbbell farmers carry for max distance.

Rest 2 minutes between sets. Perform the farmers carry in 25-foot segments.

♀ 10-lb dumbbells, 20-inch box
♂ 15-lb dumbbells, 20-inch box

Coaching cues:
In the dumbbell farmers carry, pull your shoulders back and down. Imagine sticking your lats into your back pockets.

Resources:
Rowing Technique Tips
The Box Jump
The Dumbbell Farmers Carry
The Box Step-Up

Find a gym near you:
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Snatch 2-2-2-2-2 reps

Compare to 180904.

Post loads to comments

Stimulus and Strategy:
Today’s workout is a classic lifting day to follow yesterday's longer effort. Depending on how you feel, use today as an opportunity to work on technique or to lift something relatively heavy. The repetitions in each set do not have to be touch-and-go. You may regrip and take no more than 10 seconds to perform the second lift. The snatch in today’s effort can be performed as a power or squat variation. Newer athletes should focus on developing consistently sound mechanics before adding weight.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the movements, consider performing hang power or hang squat snatches.

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

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
If you find yourself jumping forward on your lifts, try getting your head and shoulders behind the barbell at the finish of the second pull.

Resources:
The Snatch
The Power Snatch

Find a gym near you:
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Murph

For time:
Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 14/20-lb vest or body armor, wear it.

Or

Hero workout of your choice

Review the list of Hero workouts and honor someone with an all-out effort.

Post your choice of workout and result to comments.

If you perform Murph, don’t forget to log your score in the Progress tab in the CrossFit app. You can also support the Murph Challenge by officially registering at themurphchallenge.com or by donating directly to the Lt. Michael P. Murphy Memorial Scholarship Foundation at murphfoundation.org.

Today’s workout was created in 2005 in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. This workout was one of Murphy’s favorites, and he’d named it “Body Armor.” It is now referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Compare to 240527.

Stimulus and Strategy:
By design, most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Keep in mind that “challenging” is relative, and athletes should adjust workouts to align with their physical and psychological tolerances. If you are performing Murph, partition the pull-ups, push-ups, and squats as needed. Consider 20 sets of 5 pull-ups, 10 push-ups, and 15 air squats, or 10 rounds of 10 pull-ups, 20 push-ups, and 30 air squats. If you have completed Murph previously, consider performing the pull-ups, push-ups, and air squats unpartitioned. Beginner athletes should reduce the work to a level that is attainable yet challenging.

Scaling:
Reduce the repetitions of the pull-ups, push-ups, and air squats. Reduce the distance of each run.

To reduce the complexity of the pull-up, consider ring rows. For the push-ups, perform this movement from the knees or with your hands on a 30-inch box. For the air squats, perform this movement to a target that allows for a pain-free range of motion.

In case of injury or limitation, perform 1,600/2,000 meters on a rower (this should be a last resort) or 3,500/5,000 meters on an Echo bike.

Intermediate option:
For time:
Run 1 mile
50 pull-ups
100 push-ups
150 air squats
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 25 minutes into your workout.

Or

Hero workout of your choice.

Review the list of Hero workouts and honor someone with an all-out effort.

Beginner option:
For time:
Run 800 meters

Then, 10 rounds of:
5 ring rows
10 push-ups with hands elevated on a box
15 air squats

Then, run 800 meters

Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 20 minutes into your workout.

Or

Hero workout of your choice.

Review the list of Hero workouts and honor someone with an all-out effort.

Coaching cues:
In the push-up, squeeze your thighs, glutes, and abdominals to move the body up and down as one unit.

Resources:
Running Workshop: Pose Alignment
The Kipping Pull-Up
The Push-Up
The Air Squat
The Ring Row.
Push-Up Tips

5 rounds for time of:
15 GHD back extensions
25 AbMat sit-ups
50 double-unders

Post time to comments.

Stimulus and Strategy:
Today’s workout is all about the midline. Expect all three movements to offer their own challenge. The GHD back extensions focus on targeting your ability to isolate your spinal erectors and abdominals as you move your body through space. The AbMat sit-ups isolate the abdominals and hip flexors (depending on how you position your legs). The double-unders will challenge your ability to resist the urge to bend at the hips and disrupt a stable midline. Focus on quality of movement versus rushing and moving with poor form.

Scaling:
Reduce the reps of the back extensions, AbMat sit-ups, and double-unders.

To reduce the complexity of the GHD back extensions, perform GHD hip extensions or 30- to 45-second GHD Superman holds. For the double-unders, work on double-under attempts or single-unders for 1 minute.

In case of injury or limitation, perform a lightly loaded or unloaded good morning in place of the GHD back extensions. For the AbMat sit-ups, accumulate 30-second to 1-minute plank holds. For the double-unders, consider a 500/700-meter Echo bike or 200/250-meter row.

Intermediate option:
5 rounds for time of:
10 GHD back extensions
20 AbMat sit-ups
30 double-unders

Beginner option:
5 rounds for time of:
20-second GHD superman hold
10 AbMat sit-ups
30 single-unders

Coaching cues:
On the GHD back extensions, focus on starting and finishing the movement with your chin. At the start of the movement, the chin tucks toward the chest, then each vertebra follows after. To finish the movement, extend each vertebra, then bring the chin back to its neutral position.

Resources:
The GHD Back Extension
The AbMat Sit-Up
The Double-Under
The Single-Under

Find a gym near you:
View the CrossFit map

As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats

♀ 145 lb
♂ 205 lb

Post total rounds and reps to comments.

Compare to 240531.

Stimulus and Strategy:
In today’s workout, moving this moderately heavy barbell is going to get way more metabolic than you want it to. Use a load that allows you to complete the hang power cleans in 1-3 sets and the front squats in 1-2 sets throughout the entire workout. Breaks are expected, but the goal is to keep marching forward and maintain at least 1 round every 2 minutes. If you completed this workout previously, use that score to help you navigate today’s effort.

Scaling:
Reduce the load of the barbell.

To reduce the complexity of the hang power cleans and front squats, use a pair of dumbbells to complete both movements.

In case of injury or limitation, perform Russian kettlebell swings in place of the hang power cleans. For the front squats, perform goblet squats with a single kettlebell or dumbbell. If necessary, squat to an elevated target that allows for a pain-free range of motion.

Intermediate option:
As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats

♀ 105 lb
♂ 155 lb

Beginner option:
As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats

♀ 55 lb
♂ 75 lb

Coaching cues:
In the hang power clean, focus on getting the elbows around the barbell as quickly as possible. Think about driving your elbows through the barbell after you get as tall as possible.

Resources:
The Hang Power Clean
The Front Squat

Find a gym near you:
View the CrossFit map

For time:
30 toes-to-bars
20 lateral burpees over the dumbbell
10 alternating dumbbell snatches
24 toes-to-bars
16 lateral burpees over the dumbbell
8 alternating dumbbell snatches
18 toes-to-bars
12 lateral burpees over the dumbbell
6 alternating dumbbell snatches

♀ 50-lb dumbbell
♂ 75-lb dumbbell

Stimulus and Strategy:
Today’s workout has three movements organized in a descending rep scheme. Aim to move through as quickly as possible while minimizing your breaks. The loading of the dumbbell should be moderate to heavy. This may require you to reset and switch hands with the dumbbell on the floor. Following the dumbbell snatches, pay attention to your grip on the toes-to-bars. If you break, count to five, then jump back up on the bar.

Scaling:
Reduce the load of the dumbbell. Reduce the reps of the toes-to-bars and burpees.

To reduce the complexity of the toes-to-bars, reduce the range of motion. Consider performing knees-to-chests or hanging knee raises. For the dumbbell snatches, perform them from the hang position.

In case of injury or limitation, perform V-ups or AbMat sit-ups in place of the toes-to-bars. For the burpees, perform up-downs. For the dumbbell snatches, perform Russian kettlebell swings.

Intermediate option:
For time:
30 knees-to-chests
20 lateral burpees over the dumbbell
10 alternating dumbbell snatches
24 knees-to-chests
16 lateral burpees over the dumbbell
8 alternating dumbbell snatches
18 knees-to-chests
12 lateral burpees over the dumbbell
6 alternating dumbbell snatches

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Beginner option:
For time:
20 hanging knee raises
15 lateral burpees over the dumbbell
10 alternating dumbbell hang snatches
16 hanging knee raises
12 lateral burpees over the dumbbell
8 alternating dumbbell hang snatches
12 hanging knee raises
9 lateral burpees over the dumbbell
6 alternating dumbbell hang snatches

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
With the heavier dumbbell snatch in today’s workout, focus on keeping the working arm straight through the middle of the movement. Then, as the hips extend, pull the elbow high and outside, and push the dumbbell to the sky.

Resources:
The Kipping Toes-to-Bar
The Dumbbell Power Snatch
Hanging Knee Raises
The Dumbbell Hang Power Snatch

Find a gym near you:
View the CrossFit map

4 rounds for time of:
50 air squats
15 shoulder-to-overheads

♀ 105-lb barbell
♂ 155-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s couplet is sneaky. Never underestimate the air squat. Expect the compounding effect of the squats to make the shoulder-to-overheads more challenging. You may perform the first round of shoulder-to-overheads as a push press, then switch to a push jerk in the second round. Push the pace on the air squats, but not at the expense of good technique or your ability to pick up the barbell. Have fun today and don’t let the “little ol’ air squat” get the best of you.

Scaling:
Reduce the reps of the air squats. Reduce the volume and load of the barbell.

To reduce the complexity of the shoulder-to-overheads, perform push presses or shoulder presses. If necessary, using dumbbells for this movement can also reduce the complexity.

In case of injury or limitation, perform the squats to an elevated target that allows for pain-free range of motion. You may also consider 250 meters on a rower or 700 meters on the Echo bike. For the shoulder-to-overheads, use a single dumbbell to perform the movement and alternate arms as you are able.

Intermediate option:
4 rounds for time of:
50 air squats
15 shoulder-to-overheads

♀75-lb barbell
♂ 115-lb barbell

Beginner option:
4 rounds for time of
20 air squats
10 shoulder-to-overheads

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
In today’s air squats, not every rep is going to be perfect. However, you should always strive to maintain the five key points of performance: heels down, neutral spine maintained, knees track in line with the toes, the hip descends back and down, and the hip crease gets below the top of the knee at the bottom.

Resources:
The Air Squat
The Push Press
The Push Jerk

Find a gym near you:
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On a 5-minute clock, complete:
200-meter run
Then, 2 rounds of:
3 bar muscle-ups
6 deadlifts
9 box jumps

Rest with the remaining time in the interval.

On a 7-minute clock, complete:
400-meter run
Then, 3 rounds of:
3 bar muscle-ups
6 deadlifts
9 box jumps

Rest with the remaining time in the interval.

On a 9-minute clock, complete:
800-meter run
Then, 4 rounds of:
3 bar muscle-ups
6 deadlifts
9 box jumps

Rest with the remaining time in the interval.

♀ 155-lb barbell and a 24-inch box
♂ 225-lb barbell and a 30-inch box

Post remaining time or remaining reps for each round to comments.

Stimulus and Strategy:
Today’s workout is a challenge, and making the movements appropriate to your skill level is key to getting the most out of this effort. The loading of the barbell should be moderate and allow you to perform the reps unbroken in every set. When you are thinking about scaling options, consider movements that allow you to complete each round of 3/6/9 in about 1 minute or less. Expect the box jumps to be the biggest speed bump in the equation. With this in mind, push the pace on each run to give yourself as much time as possible to complete the rounds in each interval. Expect the first interval to leave you with the most rest and the last interval to be the most challenging. It’s possible you won’t finish all 4 rounds of the final interval.

To calculate your score, keep track of your rest at the end of each interval. Then, add the three times together into one time. For example, if I have 1 minute of rest at the end of all three intervals, then my score is 3 minutes.

Scaling:
Reduce the distance of each run. Reduce the volume of the bar muscle-ups and box jumps. Reduce the load of the barbell.

To reduce the complexity of the bar muscle-ups, perform a challenging pulling exercise such as jumping bar muscle-ups, chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows. For the box jumps, reduce the height of the box or perform step-ups.

In case of injury or limitation, perform a 500/700-meter Echo bike or 200/250-meter row in place of the 200-meter run. For the 400-meter run, perform a 900/1,250-meter Echo bike or 400/500-meter row. For the 800-meter run, perform a 1,750/2,500-meter Echo bike or 800/1,000-meter row. For the bar muscle-ups, consider a banded PVC pull-down. For the deadlifts, consider sumo deadlifts with a kettlebell or unloaded good mornings.

Intermediate option:
On a 5-minute clock, complete:
200-meter run
Then, 2 rounds of:
1 bar muscle-up
6 deadlifts
9 box jumps

Rest with the remaining time in the interval.

On a 7-minute clock, complete:
400-meter run
Then, 3 rounds of:
1 bar muscle-up
6 deadlifts
9 box jumps

Rest with the remaining time in the interval.

On a 9-minute clock, complete:
800-meter run
Then, 4 rounds of:
1 bar muscle-up
6 deadlifts
9 box jumps

Rest with the remaining time in the interval.

♀ 105-lb barbell and a 20-inch box
♂ 155-lb barbell and a 24-inch box

Beginner option:
On a 5-minute clock, complete:
200-meter run
Then, 2 rounds of:
2 ring rows
4 deadlifts
6 box step-ups

Rest with the remaining time in the interval.

On a 7-minute clock, complete:
400-meter run
Then, 3 rounds of:
2 ring rows
4 deadlifts
6 box step-ups

Rest with the remaining time in the interval.

On a 9-minute clock, complete:
400-meter run
Then, 4 rounds of:
2 ring rows
4 deadlifts
6 box step-ups

Rest with the remaining time in the interval.

♀ 55-lb barbell and a 12-inch box
♂ 75-lb barbell and a 20-inch box

Coaching cues:
In the descent of the deadlift, pull the bar in close to the body as you press the hips back. Imagine trying to “break” the barbell across your thighs.

Resources:
Running | Position Drill
The Kipping Bar Muscle-Up
The Deadlift
The Box Jump
Bar Muscle-Up Tips | Climbing Pull-Up
Jumping Bar Muscle-Up
The Box Step-Up

Find a gym near you:
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21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the Echo bike

♀ 125-lb barbell
♂ 185-lb barbell

Post times to comments.

Stimulus and Strategy:
Today’s workout is a weightlifting and monostructural couplet. Use caution when pushing the pace on the bike. That strategy may make the bench presses more difficult than necessary. Instead, adjust your pace to allow you to maintain bigger chunks of reps on the bench. The loading of the barbell should be moderate to heavy and allow you to maintain consistent sets of 5-7 reps. Avoid pushing to failure on the bench presses unless you have a spotter. If you do not have a spotter, take extra time to rest between sets and only perform reps you know you can complete.

Scaling:
Reduce the loading and volume of the barbell. Reduce the calories on the bike.

To reduce the complexity of the bench presses, perform dumbbell bench presses or dumbbell floor presses.

In case of injury or limitation, perform the calories on any machine available. For the bench presses, perform single-arm dumbbell bench presses or push-ups.

Intermediate option:
21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the Echo bike

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
15-12-9-6-3 reps for time of:
Dumbbell bench presses
Calories on the Echo bike

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Coaching cues:
To set your upper back into position, think about pulling your lats down into your back pockets and turning your arms so the bony part of your elbows are facing behind you.

Resources:
The Bench Press
Rogue Echo Bike
Dumbbell Bench Press

Find a gym near you:
View the CrossFit map

Complete as many rounds as possible in 20 minutes of:
30-second handstand hold
30-second squat hold
30-second L-sit hold
30-second chin-over-bar hold

Post rounds completed to comments.

Compare to 250204.

Stimulus and Strategy:
Today’s workout is a unique effort. It’s hard to measure or quantify the work being accomplished when we perform a static hold, but that doesn’t mean it isn’t challenging or productive. Static holds challenge the stamina of our muscles and our drive to mentally overcome negative thoughts. Most athletes can maintain the structure of this workout. Choose static hold modifications that allow you to hold for 20-30 seconds at a time. Rest as needed between movements and sets.

Scaling:
Reduce the duration of the workout, or the duration of each hold.

To reduce the complexity of the handstand hold, consider holding a pike position with your feet on a box or the floor. For the L-sit hold, bending your knees will make the movement easier. For the chin-over-bar hold, consider using a band or putting your feet on a box.

In case of injury or limitation, hold one or two dumbbells overhead in place of the handstand hold. For the L-sit hold, perform a seated leg lift with one or both legs. For the chin-over-bar hold, use a pair of rings like you would to perform ring rows; pull the rings to your chest and hold at your chest.

Intermediate option:
Complete as many rounds as possible in 20 minutes of:
30-second pike hold with feet on a box
30-second squat hold
30-second L-sit hold with knees bent
30-second chin-over-bar hold

Beginner option:
Complete as many rounds as possible in 20 minutes of:
30-second plank hold
30-second squat hold
30-second hollow body hold
30-second dead hang hold

Coaching cues:
In the squat hold, challenge yourself to hold an active position. This means finding a bottom position where your back is neutral, knees are in line with your toes, weight is balanced in your feet, and your hip crease is below your knees.

Resources:
The Handstand
The L-Sit

Find a gym near you:
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Every 5 minutes for 5 rounds:
5 power snatches
400/500-meter row

Rest with the remaining time in the interval.

Post loads and total round times.

Stimulus and Strategy:
Today’s workout is a bit of a choose your own adventure. The snatch loading is totally up to you. That being said, the workout is designed to have some rest between each interval, so choose a weight that allows you to rest. You can go heavy and practice singles or cycling a heavier barbell, or you can go light and focus on technique or cycling a lighter weight. When you get to the rower, push the pace. If you are feeling “beat up” from yesterday’s workout, today can be more of a recovery/technique day.

Scaling:
Reduce the loading of the barbell. Reduce the distance of the row.

To reduce the complexity of the snatch, consider a hang power snatch.

In case of injury or limitation, consider a 900/1,250-meter Echo bike or a 400-meter run. For the snatch, consider a dumbbell snatch or power clean if there is an overhead limitation.

Intermediate option:
Same as Rx’d.

Beginner option:
Every 5:00 for 5 rounds:
5 power snatches
200/250-meter row

Rest with the remaining time in the interval.

Coaching cues:
During the first and second pulls of the snatch, focus on keeping the barbell close to your body as you pull your knees back and lift your shoulders at the same time. When you reach the mid-thigh position, your shoulders should be over the barbell with your arms long.

Resources:
The Power Snatch
Rowing

Find a gym near you:
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Cindy

Complete as many rounds and reps as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

Post rounds completed to comments.

Compare to 220927.

Stimulus and Strategy:
Today’s workout is a classic benchmark, and with Murph right around the corner, what better way to prepare than to test Cindy. Look back to your previous attempt to help you navigate today’s effort. For most, push-ups become the crux of this workout. If this is you, manage your reps by taking breaks early and before you need to.

Scaling:
Reduce the volume of one or more movements to accommodate a limitation. Reduce the total time of the workout. This will limit the amount of volume accumulated.

To reduce the complexity of the pull-ups, consider reducing the total number of reps per round, or substituting with jumping pull-ups or ring rows. For the push-ups, consider performing reps from the knees or placing the hands on a 30-inch box.

In case of injury or limitation, consider performing single-arm ring rows or dumbbell bent-over rows for the pull-ups. For the push-ups, consider dumbbell floor presses. For the air squats, consider squatting to a target that allows for pain-free range of motion.

Intermediate option:
Same as Rx’d.

Beginner option:
Every 2 minutes for 10 rounds:
3 ring rows
6 hand-elevated push-ups
9 air squats

Coaching cues:
In the push-up, squeeze your stomach, thighs, and glutes throughout the movement. This is to ensure the entire body travels up and down as a rigid unit.

Resources:
The Kipping Pull-Up
The Push-Up
The Air Squat

Find a gym near you:
View the CrossFit map

For time:
Run 5,000 meters

Compare to 241210.

Post time to comments.

Stimulus and Strategy:
If executed properly, this workout challenges the boundaries of human performance and requires no equipment. It's a fantastic test of stamina, endurance, and mental fortitude. Experienced athletes should try for a PR on this benchmark effort. Look back at your previous time to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run in no more than 20 minutes.

Scaling:
Reduce the distance of the run.
In case of injury or limitation, consider 11,200/16,000 meters on the Echo bike or 4,000/5,000 meters on the rower or SkiErg.

Intermediate option:
Same as Rx’d.

Beginner option:
On a 20-minute clock:
Run for distance

Coaching cues:
To avoid inefficient movement patterns while you run, imagine you’re running on the crossties of a railroad track, keeping your feet right under your body and landing on the balls of your feet.

Resources:
Running | Falling Forward
Running | Position Drill

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10-8-6-4-2 reps for time of:
Cleans
Chest-to-wall strict handstand push-ups

♀ 155-lb barbell
♂ 225-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout is a gymnastics and weightlifting couplet. The cleans are meant to be heavy, and the gymnastics movement is meant to be outside your comfort zone. These may be performed as power or squat cleans. You’ll likely perform singles on the cleans. If this is your first time seeing this handstand push-up variation, but you have strict handstand push-ups, use today to slow down, try something new and learn a new technique while being sure not to push past failure. If you do not have strict handstand push-ups, use some of the scaling options below.

Scaling:
Reduce the loading of the barbell. Reduce the volume of the chest-to-wall strict handstand push-ups.

To reduce the complexity of the chest-to-wall strict handstand push-ups, consider performing deficit or regular strict handstand push-ups. If you are unable to perform strict handstand push-ups, consider piked push-ups or seated dumbbell shoulder presses. For the cleans, consider performing hang cleans.

In case of injury or limitation, perform dumbbell cleans in place of barbell cleans. For the wall-facing strict handstand push-ups, perform seated dumbbell shoulder presses.

Intermediate option:
10-8-6-4-2 reps for time of:
Cleans
Strict handstand push-ups

♀ 115-lb barbell
♂ 165-lb barbell

Beginner option:
10-8-6-4-2 reps for time of:
Cleans
Pike push-ups

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
During the chest-to-wall strict handstand push-ups, it is especially important to remember to keep your midline tight and your chin neutral. This will maximize your ability to stay on the wall.

Resources:
The Power Clean
The Clean
The Chest-to-Wall Handstand Push-Up
Strict Handstand Push-Up Faults

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Fight Gone Bad

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing calories
Rest 1 minute

♀ 14-lb medicine ball to 9 feet, 55-lb barbell, 20-inch box
♂ 20-lb medicine ball to 10 feet, 75-lb barbell, 20-inch box

Post total reps to comments and log your score in the CrossFit app (CrossFit Benchmarks are located in the "Progress" tab).

Compare to 240412

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark. Look back to your previous score to help you navigate today’s effort. Push to keep moving for as much of each minute as possible. Capitalize on movements you excel at and pace yourself on your weaker movements. If you have completed this workout before, don’t pace it. Give the first round a run for its money, and then hang on for the ride.

Scaling:
Reduce the loading of the barbell and medicine ball.

Reduce the complexity of the wall-ball shots by lowering the height of the target. For the sumo deadlift high pulls, perform the movement with a kettlebell or dumbbell. For the box jumps, reduce the height of the box. For push presses, perform the movement with dumbbells.

In case of injury or limitation, use any machine available to perform calories. For the wall-ball shots, perform medicine-ball squats (overhead limitation). For the sumo deadlift high pulls, perform kettlebell or dumbbell sumo deadlifts or Russian kettlebell swings. For the box jumps, perform step-ups. For the push presses, perform single-arm dumbbell push presses or shoulder presses.

Intermediate option:
Same as Rx’d.

Beginner option:
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing calories
Rest 1 minute

♀ 6-lb medicine ball to 9 feet, 35-lb barbell, 12-inch box
♂ 10-lb medicine ball to 10 feet, 45-lb barbell, 12-inch box

Coaching cues:
From the top of the sumo deadlift high pull, focus on returning the hands to the hips before hinging at the hips to return the barbell to the floor.

Resources:
The Wall-Ball Shot
The Sumo Deadlift High Pull
The Box Jump
The Push Press
Rowing Technique Tips

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3 rounds for time of:
12 dumbbell squat cleans
24 toes-to-bars
400-meter run

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today’s workout is a 3-round triplet reminiscent of the benchmark workout Helen. Aim to hang on to the dumbbells and go unbroken for as many sets as possible. Unlike Helen, the run is last because it will force you to push the pace on the final round.

Scaling:
Reduce the load of the dumbbells. Reduce the distance of the run.

To reduce the complexity of the squat cleans, perform hang dumbbell squat cleans. For the toes-to-bars, reduce the range of motion by bringing the knees up to the armpits or the chest.

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 dumbbell squat cleans, consider single-dumbbell squat cleans, power cleans, or goblet squats. For the toes-to-bars, perform V-ups or sit-ups.

Intermediate option:
3 rounds for time of:
12 dumbbell squat cleans
24 toes-to-bars
400-meter run

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
3 rounds for time of:
12 dumbbell squat cleans
12 hanging knee raises
200-meter run

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
To increase the cycle time of the dumbbell squat cleans, try keeping your feet in a position where you can both pull off the floor and squat. This will keep you from having to adjust your feet on every rep.

Resources:
The Dumbbell Clean
The Kipping Toes-to-Bar
From the Archives: Running Technique
Hanging Knee Raises

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Deadlift 5-5-5-5-5 reps

Compare to 230723.

Post load to comments.

Stimulus and Strategy:
Today is a heavy day. As always, heavy is relative to each athlete's capacity and experience. You will benefit from today's effort if you work to your limits. Experienced athletes should build to a heavy set of 5 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 as needed to maintain consistently sound mechanics. If you are unable to achieve a sound setup with the barbell on the floor, consider lifting from an elevated surface.

To adjust the complexity of the lift, consider performing a sumo deadlift, or deadlift with a pair of kettlebells or dumbbells.

In case of an injury or limitation, consider performing good mornings or GHD hip extensions.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
During the deadlift, imagine a string between your belly button and sternum. To maintain a flat back throughout the lift, keep this string tight.

Resources:
The Deadlift

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

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

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

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

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

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

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

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

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

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

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

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

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Complete as many rounds and reps as possible in 20 minutes of:
15 chest-to-bar pull-ups
50-foot dumbbell overhead walk
30 AbMat sit-ups
100-foot dumbbell front-rack carry
45 box step-ups
150-foot dumbbell farmers carry

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box

Post times to comments.

Stimulus and Strategy:
Today’s workout is a longer effort. Expect this to be more of a grind rather than a sprint through each round. Most athletes should aim to complete around three to four rounds. Choose a load for the dumbbells that allows you to maintain unbroken overhead walks, front-rack carries, and farmers carries.

Scaling:
Reduce the loading of the dumbbells, the distance of the carries, and the volume of AbMat sit-ups and box step-ups.

To reduce the complexity of the chest-to-bar pull-ups, perform a chin-over-bar pull-up, a jumping chest-to-bar pull-up, or a ring row. As for the box step-ups, reduce the height of the box or perform alternating lunges.

In case of injury or limitation, perform single-arm ring rows in place of the chest-to-bar pull-ups. For the AbMat sit-ups, perform plank holds for 30 seconds to 1 minute. If there is an overhead limitation, perform a second front-rack carry or farmers carry.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
15 chin-over-bar pull-ups
50-foot dumbbell overhead walk
30 AbMat sit-ups
100-foot dumbbell front-rack carry
45 box step-ups
150-foot dumbbell farmers carry

♀ 20-lb dumbbells, 20-inch box
♂ 35-lb dumbbells, 24-inch box

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
15 ring rows
50-foot dumbbell overhead walk
15 AbMat sit-ups
100-foot dumbbell front-rack carry
15 box step-ups
150-foot dumbbell farmers carry

♀ 10-lb dumbbells, 12-inch box
♂ 15-lb dumbbells, 20-inch box

Coaching cues:
During the farmers carry, focus on pulling your shoulders back and down — sticking your lats in your back pocket — as you are walking with your dumbbells.

Resources:
The Chest-to-Bar Pull-Up
The AbMat Sit-Up
The Box Step-Up
The Dumbbell Farmers Carry

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Karen

For time:
150 wall-ball shots

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

Compare to 210603.

Post time to comments.

Stimulus and Strategy:
Today’s workout is a classic benchmark containing a high volume of a light weightlifting movement. If you have completed this workout before, be sure to look back at your score to help you navigate today’s effort. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required to log your best time.

Scaling:
Reduce the total number of reps. Reduce the weight of the medicine ball.

To reduce the complexity of the wall-ball shot, consider reducing the height of the target. You may also consider performing thrusters with a light pair of dumbbells.

In case of injury or limitation, perform dumbbell front squats for an overhead limitation or dumbbell push presses for a squat limitation.

Intermediate option:
For time:
150 wall-ball shots

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

Beginner option:
For time:
75 wall-ball shots

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

Coaching cues:
In each wall-ball shot, focus on pulling yourself to the bottom of each rep versus “falling” or collapsing to the bottom of the squat. This means actively thinking about screwing your feet into the ground and pulling the hips down to the bottom of the squat (hip crease below parallel).

Resources:
The Wall-Ball Shot

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Rest Day

When to Take Your Foot Off the Gas in CrossFit

CrossFit is built on the power of intensity — but there are moments when chasing the clock isn’t the answer. Whether you're returning from injury, learning a new skill, refining technique, or developing a specific capacity like stamina, easing off the gas can actually accelerate your long-term progress. In this article, Stephane Rochet (CF-L3) explores the critical times when dialing back intensity isn’t a step backward — it’s the smartest move you can make.

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5 rounds for time of:
12 push jerks
12 back squats

♀ 95 lb
♂ 135 lb

Compare to 250107.

Post time to comments.

Stimulus and Strategy:
Today’s workout is just you and the barbell. This is also a repeat from earlier this year — look back at your score to help you better navigate today’s effort. The loading should feel moderate and allow you to perform at least 2 rounds unbroken. A short break between movements is totally fine, but some athletes may be able to finish the last push jerk, lower the bar to the back rack, and begin the back squats. If you follow the loading stimulus, the goal is to minimize rest and complete as many sets as possible unbroken. This workout should take less than 10 minutes. Some advanced athletes may be able to go sub-5. The barbell should come from the floor. Do not use a rack unless there is an injury or limitation.

Scaling:
Reduce the load of the barbell to maintain the safety and integrity of each movement, including being able to get the barbell safely from the ground to the back rack even under fatigue.

Reduce the complexity of the push jerks by performing push presses or shoulder presses. Consider using dumbbells to reduce the complexity of both movements.

In case of injury or limitation, perform single-arm dumbbell push jerks or push presses, and dumbbell goblet squats. To eliminate the barbell, perform push-ups and air squats.

Intermediate option:
5 rounds for time of:
12 push jerks
12 back squats

♀ 65 lb
♂ 95 lb

Beginner option:
3 rounds for time of:
12 push jerks
12 back squats

♀ 35 lb
♂ 45 lb

Coaching cues:
Each squat in today’s workout can be done quickly, but make sure you are keeping your weight balanced about your feet. Move too quickly, and the weight may pull you into your toes. Slow it down, regain your balance and then increase the speed as you are able.

Resources:
The Push Jerk
The Back Squat

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For time:
50 box jumps
40-calorie Echo bike
30 deadlifts
40-calorie Echo bike
50 box jumps

♀ 155 lb and a 20-inch box
♂ 225 lb and a 24-inch box

Post time to comments.

Stimulus and Strategy:
Today’s workout is an upside-down pyramid — the reps go down and then back up to finish. Don’t let the first set of box jumps dictate the rest of the workout. In other words, you want to move at a pace that still allows you to push through the exercises that follow. Come out too hot, and this workout becomes a struggle really quickly. Manage your reps on the deadlifts to allow for short breaks between sets. Consider rep schemes like 10/8/7/5 or 8/7/5/5/5. Dig deep as you prepare to go back up the other side of the pyramid. Just keep moving.

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

To reduce the complexity of the box jumps, jump on a lower box (to preserve the jumping stimulus) or perform box step-ups. For the deadlifts, perform the lift with the bumper plates on an elevated surface.

In case of injury or limitation, for deadlifts, perform sumo deadlifts, or use dumbbells or a single kettlebell. If you do not have an Echo bike, use any machine you have available.

Intermediate option:
For time:
40 box jumps
30-calorie Echo bike
30 deadlifts
30-calorie Echo bike
40 box jumps

♀ 125 lb and a 20-inch box
♂ 185 lb and a 24-inch box

Beginner option:
For time:
30 box step-ups
20-calorie Echo bike
20 deadlifts
20-calorie Echo bike
30 box step-ups

♀ 55 lb and a 12-inch box
♂ 75 lb and a 20-inch box

Coaching cues:
As you are jumping on the box, think about each jump as a mini squat — as you load up to jump, your knees should track your toes and your weight should be balanced about your feet.

Resources:
The Box Jump
Rogue Echo Bike
The Deadlift
The Box Step-Up

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5 rounds for time of:
350-meter run
50-meter walking lunge

Compare to 150402.

Post time to comments.

Stimulus and Strategy:
Today’s workout is simple and effective. All you need is a 400-meter track or running route. Push the pace on the run early because it's only a matter of time before your legs begin to feel like they are filled with concrete. As you are performing the lunges, focus on gently touching the back knee to the ground to protect your knees.

Scaling:
Reduce the distance of the run and the walking lunges.

To reduce the complexity of the lunge, consider a box step-up or reverse lunge.

In case of injury or limitation, for the 350-meter run, perform 800/1,110 meters on the Echo bike or 350/450 meters on the rower.

Intermediate option:
Same as Rx’d.

Beginner option:
5 rounds for time of:
175-meter run
25-meter walking lunge

Coaching cues:
On the walking lunges, focus on driving through your front heel and the ball of the back foot as you step into the next rep.

Resources:
Running | Line Drills
The Walking Lunge

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Jorge

For time:
30 GHD sit-ups
15 squat cleans
24 GHD sit-ups
12 squat cleans
18 GHD sit-ups
9 squat cleans
12 GHD sit-ups
6 squat cleans
6 GHD sit-ups
3 squat cleans

♀ 105 lb
♂ 155 lb

Compare to 130407.

Post time to comments.

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on Feb. 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

Stimulus and Strategy:
Today, we’re completing a CrossFit Hero workout. Expect this effort to be a grind. Choose a weight for the barbell that allows you to perform singles relatively quickly. As a gauge, your goal should be to perform at least 5 squat cleans in a minute. For the GHD sit-ups, if you are not familiar with this movement and consistently training on the GHD, reduce the reps and range of motion.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the GHD sit-ups, reduce the range of motion, or perform V-ups or sit-ups. For the squat cleans, consider hang squat cleans with a barbell or dumbbells.

In case of injury or limitation, for the squat cleans, consider single-dumbbell hang squat cleans or goblet squats. For the GHD sit-ups, perform sit-ups or plank shoulder taps.

Intermediate option:
For time:
30 GHD sit-ups to parallel
15 squat cleans
24 GHD sit-ups to parallel
12 squat cleans
18 GHD sit-ups to parallel
9 squat cleans
12 GHD sit-ups to parallel
6 squat cleans
6 GHD sit-ups to parallel
3 squat cleans

♀ 75 lb
♂ 115 lb

Beginner option:
For time:
15 sit-ups
15 hang squat cleans
12 sit-ups
12 hang squat cleans
9 sit-ups
9 hang squat cleans
6 sit-ups
6 hang squat cleans
3 sit-ups
3 hang squat cleans

♀ 35 lb
♂ 45 lb

Coaching cues:
When performing quick singles on the squat cleans, focus on getting into a proper set-up before performing your next rep. Hands on the bar, hips down, chest up, heels driving into the ground, and then take a deep breath.

Resources:
The GHD Sit-Up
The Clean

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For total reps:
Tabata deadlifts
Tabata box jump-overs

Tabata is 20 seconds of work, then 10 seconds of rest for 8 rounds. Complete all 8 rounds of the deadlifts, then complete all 8 rounds of the box jump-overs.

♀ 125-lb barbell and 20-inch box
♂ 185-lb barbell and 24-inch box

Post reps to comments.

Stimulus and Strategy:
Today’s workout is a double dose of Tabata — one weightlifting movement and one gymnastics movement. The goal is to move for as much of the 20 seconds as possible with minimal rest. The loading of the deadlift should be light to moderate. For the box jump-overs, consider stepping off the box before jumping into your next rep for safety. Following your last set of deadlifts, you have 10 seconds to transition to the first set of box jump-overs.

Scaling:
Reduce the loading of the deadlift. Reduce the height of the box.

To reduce the complexity of the box jump-overs, consider performing box step-overs.

In case of injury or limitation, perform sumo deadlifts or dumbbell deadlifts. For the box jump-overs, consider performing calories on any available machine.

Intermediate option:
For total reps:
Tabata deadlifts
Tabata box jump-overs

Tabata is 20 seconds of work, then 10 seconds of rest for 8 rounds. Complete all 8 rounds of the deadlifts, then complete all 8 rounds of the box jump-overs.

♀ 95-lb barbell and 20-inch box
♂ 135-lb barbell and 24-inch box

Beginner option:
For total reps:
Tabata deadlifts
Tabata box step-overs

Tabata is 20 seconds of work, then 10 seconds of rest for 8 rounds. Complete all 8 rounds of the deadlifts, then complete all 8 rounds of the box step-overs.

♀ 55-lb barbell and 12-inch box
♂ 75-lb barbell and 20-inch box

Coaching cues:
On the return of the deadlift, focus on sending the hips back and keeping the barbell close to the body until the barbell passes the knees.

Resources:
The Deadlift
Box Jump-Over Variations
Box Step-Over

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Complete as many rounds and reps as possible in 12 minutes of:
5 pull-ups
10 knees-to-elbows
15 goblet squats

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Compare to 250111.

Post total reps to comments.

Stimulus and Strategy:
Today’s workout is a repeat from January. This effort has a rep scheme like you would find in the benchmark Cindy. However, in this effort, you don’t have the upper-body pressing movement. Instead, we have a triplet that focuses on the midline and lower-body stamina. Choose options that allow you to perform a single round in 2 minutes or less.

Scaling:
Reduce the loading of the kettlebell to maintain unbroken goblet squats.

Reduce the complexity of the pull-ups by performing jumping pull-ups or ring rows. For the knees-to-elbows, perform knees-to-chests, hanging knee raises, or V-ups. First, look to reduce the load of the kettlebell, but if necessary, perform an air squat.

In case of injury or limitation, perform ring rows or single-arm ring rows. For the knees-to-elbows, perform V-ups, sit-ups, or plank holds. For the goblet squats, consider air squats or lunges.

Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
5 pull-ups
10 knees-to-chests
15 goblet squats

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
5 ring rows
10 hanging knee raises
15 air squats

Coaching cues:
When performing a gymnastics-style kipping pull-up, focus on pushing away from the bar and keeping your feet under your body. This will send you perfectly into the forward position of your next swing.

Resources:
The Kipping Pull-Up
Knees-to-Elbows Efficiency Tips
The Goblet Squat

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