CrossFit's Workout Of The Day

For reps:
Tabata air squats
Tabata push-ups
Tabata AbMat sit-ups
Tabata walking lunges

Each Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rounds.

Post total reps to comments.

Stimulus and Strategy:
Today's workout is made up of four back-to-back Tabata intervals. The Tabata interval is 8 rounds of 20 seconds of work, followed by 10 seconds of rest for each movement. Push to keep moving for as much of each 20-second effort as possible, shooting for at least 8 reps per interval. Expect the push-ups to be the most challenging. Rest as needed, but always try to squeeze out one more rep.

Intermediate option:
Same as Rx'd.

Beginner option:
For reps:
Reverse Tabata air squats
Reverse Tabata push-ups
Reverse Tabata AbMat sit-ups
Reverse Tabata walking lunges

Each reverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 rounds.

Resources:
The Air Squat
The Push-Up
The AbMat Sit-Up
The Walking Lunge

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Quarterfinals Workout 2

For time, completed anyhow:
80 dumbbell hang squat cleans
40 bar muscle-ups

Use two dumbbells.

Time cap: 15 minutes

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time or reps to the comments.

Visit the CrossFit Games website for full details, including Age-Group variations of the workout.

Resources:
The Dumbbell Hang Squat Clean
The Kipping Bar Muscle-Up
2026 CrossFit Games Quarterfinal Workout 2

Find a gym near you:
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Rest Day

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

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

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2 rounds for time of:
15 shuttle runs
35 toes-to-bars
15 shuttle runs
25 strict pull-ups

One shuttle run is 25 feet out and 25 feet back.

Post time to comments.

Stimulus and Strategy:
This is a longer workout that will challenge your endurance, stamina, and grip. To move through this workout as efficiently as possible, consider breaking the toes-to-bars and strict pull-ups into smaller sets, coupled with quick breaks to avoid muscular failure early on. Move through the shuttle runs at a quick pace; scale as needed to complete each set in under 2 minutes. Complete the toes-to-bars and pull-ups each in 3 minutes or less.

Intermediate option:
2 rounds for time of:
15 shuttle runs
25 toes-to-bars
15 shuttle runs
15 strict pull-ups

One shuttle run is 25 feet out and 25 feet back.

Beginner option:
2 rounds for time of:
5 shuttle runs
25 hanging knee raises
5 shuttle runs
15 ring rows

One shuttle run is 25 feet out and 25 feet back.

Resources:
Shuttle Run Tips
The Kipping Toes-to-Bar
The Strict Pull-Up
The Kipping Hanging Knee Raise
The Ring Row

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Hang power snatch 2-2-2-2-2-2-2-2-2-2 reps

Compare to similar 230122.

Post loads to comments.

Stimulus and Strategy:
Today's workout is a heavy day. Keep in mind that heavy is relative to each athlete. Be sure to keep track of your heaviest lift, so you can compare it to future lifts. Start between 60-70% of your 1-rep max, and take small jumps, building from there. Rest about 2 minutes between sets. Increase loading across each lift if possible. If you miss a lift, reduce the weight and make the needed corrections before building back up.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Hang Power Snatch

Find a gym near you:
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Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
5 chest-to-bar pull-ups

♀ 65-lb barbell
♂ 95-lb barbell

Post rounds and reps to comments.

Stimulus and Strategy:
Today we have 8 minutes of fast transitions — 100+ total reps, and no rest for the shoulders or grip. Think 80+ overhead squats and 40+ chest-to-bar pull-ups. This is a lot of work in a short time. Make it a goal to hold a round every minute, shooting for 8 rounds. Overhead squat loading must allow for straight arms overhead and a full depth, flat foot position at the bottom of the squat. Due to the expectation of fast transitions, the chest-to-bar option needs to be relatively easy for the first half of the workout, but as fatigue sets in, it will quickly become more challenging. For advanced athletes, shoot for 40-second rounds.

Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
3 chest-to-bar pull-ups

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
5 ring rows

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Overhead Squat
The Chest-to-Bar Pull-Up
The Ring Row

Find a gym near you:
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Open Workout 26.3

For time:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar
12 thrusters

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar
12 thrusters

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar
12 thrusters

♀ 65/75/85 lb
♂ 95/115/135 lb

Time cap: 16 minutes

Visit the CrossFit Games website for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.

Resources:
The Burpee Over the Bar
The Power Clean
The Squat Clean
The Thruster

Find a gym near you:
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Every minute on the minute for 20 minutes, complete:
Minutes 0-5 - 1 snatch high pull
Minutes 6-10 - 1 hang squat snatch
Minutes 11-20 - 1 squat snatch

Post loads to comments.

Stimulus and Strategy:
Today, you'll take on heavy snatch variations, building in load. Remember, heavy is relative to each person, so challenge yourself with heavier loads, while ensuring you can maintain sound mechanics throughout. Focus on the first and second pulls during the first lift. Focus on the second and third pulls in the second lift. Then, use the third lift to pull it all together.

Intermediate option:
Same as Rx'd.

Beginner option:
Every minute on the minute for 20 minutes, complete:
Minutes 0-5 - 1 snatch high pull
Minutes 6-10 - 1 hang power snatch
Minutes 11-20 - 1 power snatch + overhead squat

Resources:
The Hang Squat Snatch
The Squat Snatch
The Power Snatch
The Hang Power Snatch
The Overhead Squat
What Is a Snatch?

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

Compare to similar 250211 and 251020.

Post loads to the comments.

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

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Resources:
The Back Squat

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Rest Day

Back Squats Are Not the Enemy

When experts recommend replacing back squats with single-leg movements to avoid pain, they're treating the symptom, not the cause. Back squats are an essential functional movement that builds capacity across all aspects of fitness. When they cause pain, the solution isn't to abandon them but to scale the load, fix your technique, and address gaps in your overall program. For lifelong health and fitness, the answer is simple: squat more, more often.

Find a gym near you:
View the CrossFit map

For time:
60/75-calorie row
21 back squats
60/75-calorie row
15 back squats
60/75-calorie row
9 back squats

♀ 125-lb barbell
♂ 185-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout is a mix of longer monostructural efforts, while moving a moderate to heavy barbell. The loading of the barbell should be moderate and allow you to complete your set of 21 in 2 sets or less, but try to move at a smooth pace and push for unbroken reps. If available, take the barbell from a rack. If you are taking the barbell from the floor, consider using a weight you can safely get from the ground to your back rack. If you are uncomfortable transferring the barbell to the back rack, a front squat is a great alternative. For the row, move at a consistent pace, remember to breathe, and focus on your stroke rate. A manageable stroke rate will help you stay locked in and ready for your next set of back squats. If you want to push the pace, increase your stroke rate.

Intermediate option:
For time:
45/60-calorie row
21 back squats
45/60-calorie row
15 back squats
45/60-calorie row
9 back squats

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
For time:
21/30-calorie row
21 back squats
21/30-calorie row
15 back squats
21/30-calorie row
9 back squats

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Rowing | Body Position Tips
Rowing Stroke Rate Tips With Shane Farmer
The Back Squat

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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

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Interval Nancy

Every 5 minutes for 25 minutes, complete:
400-meter run
15 overhead squats

Rest with the remaining time.

♀ 65-lb barbell
♂ 95-lb barbell

Compare to Nancy on 241026.

Post round times to comments.

Stimulus and Strategy:
Today's workout is a twist on the classic benchmark Nancy. In this variation, you will have 5 minutes to complete a single round of Nancy, then rest with the remaining time. Once time is up, you will repeat until you complete 5 total sets. The goal is to sprint each round to give yourself as much rest as possible before the next round. Try to finish a round in 2-3 minutes. The loading of the barbell should allow you to complete your reps in 2 sets or less — ideally, unbroken if possible. Push the pace on the run, but only as fast as you can get back to the barbell and immediately pick it up.

Intermediate option:
Every 5 minutes for 25 minutes, complete:
400-meter run
10 overhead squats

Rest with the remaining time.

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
Every 5 minutes for 25 minutes, complete:
200-meter run
6 overhead squats

Rest with the remaining time.

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Running Drills | Pulling in Place
The Overhead Squat
The Nancy Workout

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Fast and Heavy

For time:
21 dumbbell thrusters*
400-meter run
18 dumbbell thrusters
400-meter run
15 dumbbell thrusters
400-meter run

*Use two dumbbells.

Compare to 010210.

Post time and load to the comments.

Stimulus and Strategy:
This is the first workout ever posted on CrossFit.com. Just as it was posted back in 2001, no weight is listed for the dumbbell thrusters. Instead, the instructions were to use a heavy weight and move as fast as possible. Twenty-five years later, this workout is still a “bear” and is a potent dose of fitness. Choose a weight for the dumbbells so you can complete your thrusters in 3 sets or fewer, and push the pace of each run.

Intermediate option:
Same as Rx’d.

Beginner option:
For time:
200-meter run
15 dumbbell thrusters*
200-meter run
12 dumbbell thrusters
200-meter run
9 dumbbell thrusters

*Use two dumbbells.

Resources:
The Dumbbell Thruster
Pose Running Drills | Lean and Pull
Pose Running Drills | Pose Alignment

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10 rounds for time of:
5 back squats
3 muscle-ups

♀ 155-lb barbell
♂ 225-lb barbell

Post time to the comments.

Stimulus and Strategy:
Today's workout involves a challenging load on the back squat, combined with a high-skill gymnastics movement — both for a significant number of reps. The back-squat loading should be moderate to heavy and achievable for 5 reps on each round, but also challenging. It is recommended to take a little rest before unracking the bar and completing your reps. The muscle-up volume is challenging, but the goal is for 3 reps to be completed consecutively.

Intermediate option:
10 rounds for time of:
5 back squats
1 muscle-up or 3 false-grip chest-to-rings pull-ups

♀ 105-lb barbell
♂ 155-lb barbell

Beginner option:
7 rounds for time:
5 back squats
3 muscle-up transitions

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Back Squat
The Kipping Muscle-Up
Low-Ring Muscle-Up Scaling

Find a gym near you:
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For time:
30-24-18 reps
GHD hip extensions
30-24-18 reps
GHD sit-ups
15-12-9 reps
Power snatches

♀ 105-lb barbell
♂ 155-lb barbell

Post time to the comments.

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

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

♀ 75-lb barbell
♂ 115-lb barbell

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

♀ 35-lb barbell
♂ 45-lb barbell

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

Find a gym near you:
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For time:
30 box jump-overs
150 air squats
1,600-meter run

♀ 24-inch box
♂ 30-inch box

Post time to the comments.

Stimulus and Strategy:
Today's workout is a moderate-duration chipper. Expect the box jump-overs with the higher box to exhaust your legs and make the air squats more difficult. Keep moving through the air squats, even if your legs are tired from the box jump-overs. If needed, slow your pace, breathe, and keep on moving. The combination of box jump-overs and air squats will also likely make the start of the run more difficult. Plan to get yourself moving, find a rhythm, and empty the tank to finish strong.

Intermediate option:
For time:
30 box jump-overs
120 air squats
1,200-meter run

♀ 20-inch box
♂ 24-inch box

Beginner option:
For time:
30 box step-overs
50 air squats
800-meter run

♀ 12-inch box
♂ 20-inch box

Resources:
Box Jump-Over Variations
The Air Squat
Running | Partner Falling Drill
The Box Step-Over

Find a gym near you:
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For time:
10-8-6-4-2 reps
Front squats
20-16-12-8-4 reps
Lateral burpees over the bar
10-8-6-4-2 reps
Power cleans

♀ 125-lb barbell
♂ 185-lb barbell

Post time to the comments.

Stimulus and Strategy:
Today, you'll take on a descending-rep triplet that combines moderately heavy barbell work, paired with burpees. Choose a barbell load that allows you to move through the front squats in no more than 3 sets each round and perform quick singles on the power cleans. Plan to complete the largest set of lateral burpees over the bar in no more than 90 seconds.

Intermediate option:
For time:
10-8-6-4-2 reps
Front squats
20-16-12-8-4 reps
Lateral burpees over the bar
10-8-6-4-2 reps
Power cleans

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
For time:
8-6-4-2 reps
Front squats
16-12-8-4 reps
Burpees
8-6-4-2 reps
Power cleans

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Front Squat
The Lateral Burpee Over the Bar
The Power Clean
The Burpee

Find a gym near you:
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Deadlift 5-5-5-5-5 reps

Compare to 250429.

Post loads to the comments.

Stimulus and Strategy:
Today's workout is a classic heavy day. Look back at April 29, 2025, to find your last heavy 5-rep deadlift to help gauge your target loading today. Plan to lift heavy, relative to your capacity, either sticking with the same load across all 5 sets or beginning the first set of 5 at 65% or higher of your recent 1-rep max and building from there. Newer athletes and those who struggle to maintain sound mechanics on the deadlift will hold at lighter weights to improve mechanics and consistency before challenging near-maximal loads.

Intermediate option:
Same as Rx'd

Beginner option:
Same as Rx'd

Resources:
The Deadlift
Deadlift Cycling | Faults and Fixes

Find a gym near you:
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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:
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Front squat 3-3-3-3-3 reps

Compare to 251114.

Post loads to comments.

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

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Front Squat

Find a gym near you:
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2 rounds for time of:
20/25-calorie row*
30 single-leg squats
20/25-calorie row*
90 box step-ups

*Complete the calories on any machine.

♀ 20-inch box
♂ 24-inch box

Post time to comments.

Stimulus and Strategy:
This workout will challenge endurance and lower-body stamina with a variety of unilateral movements. Expect the movement redundancy to lead to a substantial amount of lower-body muscular fatigue. On the rower, plan to move at a steady pace to complete each set in under 2 minutes. The single-leg squats will likely be the most demanding part of this workout. Expect the step-ups to be time-consuming. The goal is working at a consistent pace and trying to complete each set of 90 reps in under 4:30.

Intermediate option:
2 rounds for time of:
20/25-calorie row*
20 single-leg squats, hook behind the heel
20/25-calorie row*
90 box step-ups

*Complete the calories on any machine.

♀ 20-inch box
♂ 24-inch box

Beginner option: 2 rounds for reps of:
2-minute max-calorie row
2-minute max reverse lunges
2-minute max-calorie row
2-minute max box step-ups

Perform no more than 30 reverse lunges in each interval.

♀ 12-inch box
♂ 18-inch box

Resources:
Rowing
The Single-Leg Squat
The Box Step-Up
Single-Leg Squat Scaling

Find a gym near you:
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Grace

For time:
30 clean and jerks

♀ 95-lb barbell
♂ 135-lb barbell

Compare to 240329.

Post time to comments.

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

Intermediate option:
For time:
30 clean and jerks

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For time:
30 clean and jerks

♀ 45-lb barbell
♂ 65-lb barbell

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

Find a gym near you:
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Rest Day

Back Squats Are Not the Enemy

When experts recommend replacing back squats with single-leg movements to avoid pain, they're treating the symptom, not the cause. Back squats are an essential functional movement that builds capacity across all aspects of fitness. When they cause pain, the solution isn't to abandon them but to scale the load, fix your technique, and address gaps in your overall program. For lifelong health and fitness, the answer is simple: squat more, more often.

Find a gym near you:
View the CrossFit map

Rest Day

Breaking Through Squat Plateaus (Without Abandoning CrossFit)

Your back squat is stuck, and you think you need to abandon CrossFit for a 12-week specialized strength program. Here's the truth: you can break through that plateau with simple adjustments right within your regular training.

Find a gym near you:
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3 rounds for time of:
800-meter run
80 air squats

Post time to comments.

Stimulus and Strategy:
Today's workout is a longer-duration couplet. Expect your legs to feel heavy after the air squats, so push yourself to start moving on the run to get them loosened up. Aim to finish the runs in 5 minutes or less. If you can complete an entire round in under 8 minutes, complete this workout as prescribed.

Intermediate option:
3 rounds for time of:
600-meter run
60 air squats

Beginner option:
3 rounds for time of:
400-meter run
25 air squats

Resources:
Running | Pulling in Place Drill
The Air Squat

Find a gym near you:
View the CrossFit map

For time:
2-minute plank hold
30 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
20 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
10 box jump-overs
100-meter dumbbell farmers carry

♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 24-inch box

Post time to comments.

Stimulus and Strategy:
Today, you'll take on a descending box jump-over challenge with plank holds and farmers carries mixed in. This will serve as midline work made extra challenging, thanks to an elevated heart rate. Aim to complete the plank holds and farmers carries in 2 sets or less. Make sure you hold a sound hollow position through all plank-hold efforts. If your hips begin to sag or pike, scale the movement. Move as quickly as you can during the box jump-overs, while maintaining confidence with each jump. Remember to stand tall with the dumbbells and move through the farmers carries with your shoulders pulled back and down.

Intermediate option:
For time:
2-minute plank hold
30 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
20 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
10 box jump-overs
100-meter dumbbell farmers carry

♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 24-inch box

Beginner option:
For time:
1-minute plank hold
20 box jump-overs
100-meter dumbbell farmers carry
1-minute plank hold
15 box jump-overs
100-meter dumbbell farmers carry
1-minute plank hold
10 box jump-overs
100-meter dumbbell farmers carry

♀ 10-lb dumbbells and a 12-inch box
♂ 15-lb dumbbells and a 20-inch box

Resources:
The Plank Hold
Plank Variations
Box Jump-Over Variations
The Dumbbell Farmers Carry

Find a gym near you:
View the CrossFit map

On a 20-minute clock, for load:
Build to a 1-rep-max snatch

Compare to 250929.

Post your best lift to comments.

Starting today and continuing through January, the CrossFit Affiliate Programming (CAP) team will be programming for CrossFit.com to create a shared experience for the community. This month we will prioritize improving technique and efficiency for movements often seen in the CrossFit Open!

The CAP team creates data-driven programming, class plans, daily coaching development tools, and logistical support for CrossFit affiliates. Visit crossfit.com/programming for more about CAP’s offerings, including daily workouts, comprehensive class plans, scaling options, warm-ups, timelines, bonus competitors programming, movement demos, and educational resources.

Stimulus and Strategy:
Today's workout is a heavy day. Keep in mind that heavy is relative to each athlete. Compare your heaviest lift today to your last lift, and keep track of your result so you can compare it to future retests. Aim to complete 6 to 10 heavy lifts within the 20-minute timeframe. This will allow for the right amount of rest between lifts. Increase loading across each lift, if possible. If you miss a lift, reduce the load and make the needed corrections before building back up.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Snatch

Find a gym near you:
View the CrossFit map

Rest Day

Creatine: Everything You Need To Know (And Why Your Diet Matters More)

Creatine is back in the spotlight with impressive research on physical and cognitive benefits — and yes, it works. But if you're agonizing over whether to take 3 or 5 grams while grabbing Taco Bell before your workout, you're having the wrong conversation entirely.

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

♀ 53-lb kettlebell
♂ 70-lb kettlebell

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

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

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

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

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

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

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

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

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

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

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Hidalgo

For time:
Run 2 miles

Rest 2 minutes

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

Rest 2 minutes

Run 2 miles

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

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

Compare to 111229.

Post time to comments.

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

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

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

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

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

Intermediate option:
For time:
Run 2 miles

Rest 2 minutes

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

Rest 2 minutes

Run 2 miles

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

Beginner option:
For time:
800-meter run

Rest 2 minutes

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

Rest 2 minutes

800-meter run

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

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

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

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