CrossFit's Workout Of The Day

For time:
On a 2:30 clock:
20 front squats, weight 1
12 burpees over the bar

On a 2:30 clock:
16 front squats, weight 2
12 burpees over the bar

On a 2:30 clock:
12 front squats, weight 3
12 burpees over the bar

On a 2:30 clock:
8 front squats, weight 4
12 burpees over the bar

On a 2:30 clock:
4 front squats, weight 5
12 burpees over the bar

Rest the remainder of each 2:30 interval. Record your time for each couplet.

♀ 65/95/125/135/145-lb barbell
♂ 95/135/185/205/225-lb barbell

Post total time to comments.

Stimulus and Strategy:
Today’s workout is an ascending-load front squat ladder paired with lateral burpees over the bar. Each set runs on its own 2:30 clock, and your score will be the total working time across all five couplets. The front squat reps decrease as the load increases, while the burpees remain the same throughout. Each interval should take about 1:30-2:15 to complete, so scale the loading accordingly.

Move directly into the burpees as soon as you finish your squats. Settle into a steady rhythm and work to maintain a consistent pace from round to round. Have your plates organized and ready so you can quickly adjust the bar before the next interval begins. The barbell starts from the floor, and the first rep of each set may be taken as a squat clean.

Intermediate option:
For time:
On a 2:30 clock:
20 front squats, weight 1
12 burpees over the bar

On a 2:30 clock:
16 front squats, weight 2
12 burpees over the bar

On a 2:30 clock:
12 front squats, weight 3
12 burpees over the bar

On a 2:30 clock:
8 front squats, weight 4
12 burpees over the bar

On a 2:30 clock:
4 front squats, weight 5
12 burpees over the bar

Rest the remainder of each 2:30 interval. Record your time for each couplet.

♀ 45/65/95/105/125-lb barbell
♂ 65/95/135/155/185-lb barbell

Beginner option:
For time:
On a 2:30 clock:
15 front squats, weight 1
8 burpees over the bar

On a 2:30 clock:
12 front squats, weight 1
8 burpees over the bar

On a 2:30 clock:
9 front squats, weight 2
8 burpees over the bar

On a 2:30 clock:
6 front squats, weight 2
8 burpees over the bar

On a 2:30 clock:
3 front squats, weight 3
8 burpees over the bar

Rest the remainder of each 2:30 interval. Record your time for each couplet.

♀ 35/45/55-lb barbell
♂ 45/65/75-lb barbell

Resources:
The Front Squat
The Lateral Burpee Over the Bar

Find a gym near you:
View the CrossFit map

Push press 3-3-3-3-3 reps

Then,

Complete as many reps as possible in 7 minutes of:
1 strict pull-up
1 push press
2 strict pull-ups
2 push presses
3 strict pull-ups
3 push presses
Etc.

♀ 105-lb barbell
♂ 155-lb barbell

Post reps to comments.

Stimulus and Strategy:
Today’s workout is a couplet of strict pull-ups and push presses. As fatigue builds, focus on maintaining full range of motion on both movements. Expect the strict pull-ups to become increasingly challenging due to muscular fatigue, so stay disciplined with your sets early on. The barbell loading should be moderate and allow you to complete most sets unbroken. Use the pre-workout lift to help determine the appropriate weight for today. On the push presses, keep a vertical torso and a quick turnaround in the dip and drive to generate speed on the barbell.

Intermediate option:
Push press 3-3-3-3-3 reps

Then,

Complete as many reps as possible in 7 minutes of:
1 strict pull-up
1 push press
2 strict pull-up
2 push presses
3 strict pull-up
3 push presses
Etc.

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
Push press 3-3-3-3-3 reps

Then,

Complete as many reps as possible in 7 minutes of:
1 ring row
1 push press
2 ring rows
2 push presses
3 ring rows
3 push presses
Etc.

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Strict Pull-Up
The Push Press
The Ring Row

Find a gym near you:
View the CrossFit map

For 4 rounds, complete as many reps as possible in 3 minutes of:
21 AbMat sit-ups
15 box jump-overs
9 squat cleans
Max toes-to-bars in remaining time

Rest 3 minutes between rounds.

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

Post total reps to comments.

Stimulus and Strategy:
Today’s workout is an interval-style effort with built-in rest, allowing for high intensity in each round. Push to maintain a hard pace on the sit-ups, box jump-overs, and squat cleans throughout. Choose a box height and load that let you move consistently and get right into the next rep without hesitation. Aim to hold larger sets on the toes-to-bars today, but avoid hitting failure too early. Use the 3-minute rest to recover as much as possible so you can attack the pace again at the start of each round.

Intermediate option:
For 4 rounds, complete as many reps as possible in 3 minutes of:
21 AbMat sit-ups
15 box jump-overs
9 squat cleans
Max toes-to-bars in remaining time

Rest 3 minutes between rounds.

♀ 65-lb barbell and a 16-inch box
♂ 95-lb barbell and 20-inch box

Beginner option:
For 4 rounds, complete as many reps as possible in 3 minutes of:
12 AbMat sit-ups
9 box jump-overs
6 squat cleans
Max plank hold in remaining time

Rest 3 minutes between rounds.

♀ 35-lb barbell and a 12-inch box
♂ 45-lb barbell and 16-inch box

Resources:
The AbMat Sit-Up
Box Jump-Over Variations
The Squat Clean
The Kipping Toes-to-Bar
Plank Hold Variations

Find a gym near you:
View the CrossFit map

Laura

With a partner, complete as many rounds and reps as possible in 21 minutes of:
30-calorie row
20 burpees over the rower
10 power cleans

One person works at a time.

♀ 105-lb barbell
♂ 155-lb barbell

Compare to 210213.

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s Hero workout honors Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2, 2021, in Sunrise, Florida.

Plan to move through each round with your partner, splitting the reps as needed. One athlete works while the other rests. Choose a moderate barbell load that allows for quick singles back and forth, though advanced athletes may be able to hold larger touch-and-go sets. The row should take no longer than 3 minutes, and the burpees should take no longer than 2 minutes each round. Scale the loading and volume as needed so both partners can complete at least half of the reps for each movement every round. If you’re unable to complete the workout with a partner, perform it solo.

Be sure to log your Laura score in the CrossFit app!

Intermediate option:
With a partner, complete as many rounds and reps as possible in 21 minutes of:
30-calorie row
20 burpees over the rower
10 power cleans

One person works at a time.

♀ 80-lb barbell
♂ 125-lb barbell

Beginner option:
With a partner, complete as many rounds and reps as possible in 21 minutes of:
20-calorie row
15 burpees
10 power cleans

One person works at a time.

♀ 45-lb barbell
♂ 55-lb barbell

Resources:
Rowing
The Lateral Burpee Over the Rower
The Power Clean
CrossFit Hero and Tribute Workouts

Find a gym near you:
View the CrossFit map

Brian

3 rounds for time of:
5 rope climbs to 15 feet
25 back squats

♀ 125-lb barbell
♂ 185-lb barbell

Compare to 120515.

Post time to comments.

Stimulus and Strategy:
Today’s Hero workout honors Brian R. Bill, a U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) from Stamford, Connecticut, who died on Aug. 6, 2011, from wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan.

This workout pairs high-volume back squats with rope climbs. Aim to keep the bar moving and your climbs efficient throughout. Choose a back-squat weight you could complete unbroken in the first round, even if you elect to take one short break to avoid excessive fatigue later on. You should not need more than three sets in any round, and the barbell should feel moderate when fresh. Use an efficient leg lock on the rope climbs. Take a moment to breathe at the top, then control your descent. Minimize rest at the rack — get under the bar and right into your squats. Be careful not to come out too hot at the start. Approach Round 1 with the pacing mindset you want to have in Round 3.

Be sure to log your Brian score in the CrossFit mobile app!

Intermediate option:
3 rounds for time of:
3 rope climbs to 12 feet
20 back squats

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
3 rounds for time of:
5 pull-to-stands
15 back squats

♀ 45-lb barbell
♂ 65-lb barbell

Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Back Squat
The Modified Rope Climb
CrossFit Hero and Tribute Workouts

Find a gym near you:
View the CrossFit map

Sham

7 rounds for time of:
11 bodyweight deadlifts
100-meter sprint

Compare to 141031.

Post your time to the comments.

Stimulus and Strategy:
Today's Hero workout is in honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force Office of Special Investigations, Detachment 303, Travis Air Force Base, California, who died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.

Try to finish each round in under 90 seconds, with mostly unbroken deadlifts, and each sprint in under 40 seconds. Take note of how you are feeling after Murph and Adrian, and scale accordingly.

Be sure to log your Sham score in the CrossFit app!

Intermediate option:
Same as Rx'd.

Beginner option:
5 rounds for time of:
11 deadlifts
100-meter run

♀ 55-lb barbell
♂ 75-lb barbell

Resources:
The Deadlift
Running | Position Drill
CrossFit Hero and Tribute Workouts

Find a gym near you:
View the CrossFit map

5 sets for load of:
5 shoulder presses + 5 push presses + 5 push jerks

No rest between movements.

Post-Workout Test
As many reps as possible in 1 minute of:
Max push presses at 60%

Post heaviest set and max reps to comments.

Stimulus and Strategy:
Today, you'll take on a fun twist on a heavy day that calls for 15 consecutive reps per set — a total of 75 reps. The 15 reps consist of 5 strict presses, straight into 5 push presses, straight into 5 push jerks. You can rest in the rack or overhead position, but once the bar hits the ground or is reracked, your attempt is over. You do not get to redo any set, so log any missed sets as a failed attempt. Plan to build the load across each set as mechanics and quality allow. Following the lifting session, take a few minutes to rest, add the suggested percentage, based on the workout, to the barbell, and get after the post-workout test.

Intermediate option:
Same as Rx'd.

Post-Workout Test
Same as Rx’d.

Beginner option:
5 sets for load of:
5 shoulder presses + 5 push presses

No rest between movements.

Post-Workout Test
Same as Rx’d.

Resources:
The Shoulder Press
The Push Press
The Push Jerk

Find a gym near you:
View the CrossFit map

For time:
10 deadlifts
20 pull-ups
30 wall-ball shots
40 box jumps
1,000-meter row
40 box jumps
30 wall-ball shots
20 pull-ups
10 deadlifts

♀ 185-lb barbell, 20-inch box, and 14-lb medicine ball to a 9-foot target
♂ 275-lb barbell, 24-inch box, and 20-lb medicine ball to a 10-foot target

Post time to comments.

Stimulus and Strategy:
Today’s workout is a chipper that will challenge the entire body, with the lower-body fatigue really stacking up as you move through the workout. Expect the deadlifts to be demanding, but aim to complete them with no more than one break. Try to finish each set of pull-ups in 90 seconds or less.

The wall-ball shots will tax the legs and shoulders, so focus on maintaining larger sets and completing all reps in under 2 minutes. The box jumps may become the most challenging movement, especially after the other elements of the workout. Settle into a consistent, steady pace and aim to complete each set in under 3 minutes.

Row at a hard but controlled pace that still allows for a quick transition into the second set of box jumps. If the row will take longer than 4:30 to complete, consider scaling the distance.

Intermediate option:
For time:
10 deadlifts
15 pull-ups
30 wall-ball shots
40 box jumps
800-meter row
40 box jumps
30 wall-ball shots
15 pull-ups
10 deadlifts

♀ 125-lb barbell, 20-inch box, and 10-lb medicine ball to a 9-foot target
♂ 185-lb barbell, 24-inch box, and 14-lb medicine ball to a 10-foot target

Beginner option:
For time:
10 deadlifts
15 ring rows
20 wall-ball shots
25 box step-ups
500-meter row
25 box step-ups
20 wall-ball shots
15 ring rows
10 deadlifts

♀ 45-lb barbell, 12-inch box, and 6-lb medicine ball to an 8-foot target
♂ 65-lb barbell, 12-inch box, and 10-lb medicine ball to a 9-foot target

Resources:
The Deadlift
The Kipping Pull-Up
The Wall-Ball Shot
The Box Jump
Rowing Technique Tips
The Ring Row
The Box Step-Up

Find a gym near you:
View the CrossFit map

For 5 cycles, complete as many rounds and reps as possible in 3 minutes of:
1 rope climb to 15 feet
9 thrusters

Rest 3 minutes. Start each round where you left off. Repeat for 5 cycles.

♀ 65-lb barbell
♂ 95-lb barbell

Stimulus and Strategy:
Today, you'll take on a sprint couplet with built-in rest for maximum effort during each AMRAP. Shoot for 2 or more rounds in the first 3 cycles, and try to hold on for the final 2 rounds. Be sure to maintain long arms and high knees on every rope climb pull, while maintaining an efficient foot hook.

Intermediate option:
For 5 cycles, complete as many rounds and reps as possible in 3 minutes of:
1 rope climb to 12 feet
9 thrusters

Rest 3 minutes. Start each round where you left off. Repeat for 5 cycles.

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
For 5 cycles, complete as many rounds and reps as possible in 3 minutes of:
3 seated rope lock-offs
5 thrusters

Rest 3 minutes. Start each round where you left off. Repeat for 5 cycles.

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Thruster
The Rope Lock-Off

Find a gym near you:
View the CrossFit map

5 rounds for time of:
22/30-calorie Echo bike
20 sumo deadlift high pulls
15 knees-to-elbows

♀ 65-lb barbell
♂ 95-lb barbell

Stimulus and Strategy:
Today's workout is a longer-duration triplet with some intended grip interference. Expect to spend the most time on the bike — choose a calorie volume that allows you to finish in 3 minutes or less each round. Choose a light sumo deadlift high pull loading that allows you to complete the reps in 90 seconds or less each round. Scale knees-to-elbows volume to allow you to move back to the bike in 90 seconds or less each round.

Intermediate option:
5 rounds for time of:
15/20-calorie Echo bike
15 sumo deadlift high pulls
10 knees-to-elbows

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
3 rounds for time of:
10/15-calorie Echo bike
15 sumo deadlift high pulls
10 hanging knee raises

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Rogue Echo Bike
The Sumo Deadlift High Pull
The Kipping Knees-to-Elbows
The Hanging Knee Raise

Find a gym near you:
View the CrossFit map

For time:
30 power cleans
800-meter run
30 power cleans

♀ 105-lb barbell
♂ 155-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout is fast-paced with barbell cycling. Choose a moderate barbell loading that allows you to perform the first set of cleans in no more than 2 sets. The second set may be a little different, considering exhaustion coming off the run. Cycle as many reps as possible, but avoid long breaks between sets. Perform singles if needed to keep moving and minimize rest. Push the pace on the run. Don't hold back.

Intermediate option:
For time:
30 power cleans
800-meter run
30 power cleans

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
For time:
15 power cleans
400-meter run
15 power cleans

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Power Clean
Running Drills | High Knees and Butt Kickers

Find a gym near you:
View the CrossFit map

For reps:
On a 4-minute clock:
Max snatches, first weight
Rest 4 minutes
On a 3-minute clock:
Max snatches, second weight
Rest 3 minutes
On a 2-minute clock:
Max snatches, third weight

♀ 105/125/145-lb barbell
♂ 155/185/205-lb barbell

Post total reps to comments.

Stimulus and Strategy:
Today’s workout is moderate-to-heavy lifting with a metabolic-conditioning stimulus, making it more challenging as your heart rate climbs. During the warm-up, find loads that let you complete 15+ reps at the first weight, 10+ at the second, and 5+ at the third. These will vary person to person, and that’s OK. If you train by percentages, aim for ~60%, 70–75%, and ~80%, respectively. Singles are a great way to keep the bar moving and manage rest. Touch-and-go reps are fine if you have them — but not if they lead to excessive rest.

Intermediate option:
For reps:
On a 4-minute clock:
Max snatches, first weight
Rest 4 minutes
On a 3-minute clock:
Max snatches, second weight
Rest 3 minutes
On a 2-minute clock:
Max snatches, third weight

♀ 75/95/105-lb barbell
♂ 115/135/155-lb barbell

Beginner option:
For reps:
On a 4-minute clock:
Max snatches, first weight
Rest 4 minutes
On a 3-minute clock:
Max snatches, second weight
Rest 3 minutes
On a 2-minute clock:
Max hang snatches, third weight

♀ 15/35/45-lb barbell
♂ 35/45/55-lb barbell

Resources:
The Snatch
The Hang Snatch

Find a gym near you:
View the CrossFit map

2 rounds for time of:
1,600-meter run
15 deadlifts

♀ 225-lb barbell
♂ 315-lb barbell

Post time to comments.

Stimulus and Strategy:
Today, you'll take on a longer metabolic workout with running and moderate-to-heavy deadlifts. Shoot to complete each run in 10 minutes or less and the deadlifts in 2 minutes or faster each round. Take time in the warm-up to work on deadlift mechanics and positioning. Remember, if you cannot maintain sound technique, you'll need to reduce the weight until you can. This will only get more challenging after each run. Advanced athletes should push the pace on the run, while intermediate and beginner athletes should be more conservative to maintain energy for the deadlifts.

Intermediate option:
2 rounds for time of:
1,600-meter run
15 deadlifts

♀ 155-lb barbell ♂ 225-lb barbell

Beginner option:
2 rounds for time of:
800-meter run
15 deadlifts

♀ 45-lb barbell
♂ 65-lb barbell

Resources:
Running | Pulling and Foot Tapping
The Deadlift

Find a gym near you:
View the CrossFit map

5 rounds for time of:
15 box jumps
15 bench presses

♀ 95-lb barbell and a 24-inch box
♂ 135-lb barbell and a 30-inch box

Post time to comments.

Stimulus and Strategy:
Today, we have a spicy, fast-paced couplet. It might look easy on paper, but expect this combination to be challenging. Maintain a fast but sustainable pace on the box jumps to allow a bit of recovery for the next set of bench presses. Plan to complete the bench presses in 1-2 sets for the first 2 rounds and no more than 3 sets for the remaining rounds. Scale load as needed to make this happen. Aim to complete each round in 3 minutes or less.

Intermediate option:
5 rounds for time of:
15 box jumps
15 bench presses

♀ 65-lb barbell and a 20-inch box
♂ 95-lb barbell and a 24-inch box

Beginner option:
5 rounds for time of:
10 box step-ups
10 bench presses

♀ 35-lb barbell and a 16-inch box
♂ 45-lb barbell and a 20-inch box

Resources:
The Box Jump
The Bench Press
The Box Step-Up

Find a gym near you:
View the CrossFit map

For time:
10 push jerks
100 double-unders
8 push jerks
80 double-unders
6 push jerks
60 double-unders
4 push jerks
40 double-unders
2 push jerks
20 double-unders

♀ 125-lb barbell
♂ 185-lb barbell

Post time to comments.

Stimulus and Strategy:
Today, you'll take on a relatively short workout with a challenging load on the jerks and a bit of volume of double-unders. Choose a challenging weight that still allows for no more than one short break on each round. Better to challenge yourself with a heavier load than to go too light. Shoot to get that first set of double-unders completed in under 2 minutes; scale as needed to do so. A hidden element of this workout is the redundancy, specifically with the jumping demands and shoulder fatigue. To aid with this, focus on maintaining hip extension on the jerks and aggressively pushing under the barbell to lock it out and stabilize it.

Intermediate option:
For time:
10 push jerks
50 double-unders
8 push jerks
40 double-unders
6 push jerks
30 double-unders
4 push jerks
20 double-unders
2 push jerks
10 double-unders

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
For time:
10 push jerks
50 single-unders
8 push jerks
40 single-unders
6 push jerks
30 single-unders
4 push jerks
20 single-unders
2 push jerks
10 single-unders

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Push Jerk
The Double-Under
The Single-Under

Find a gym near you:
View the CrossFit map

Nasty Girls
3 rounds for time of:
50 air squats
7 muscle-ups
10 hang power cleans

♀ 95-lb barbell
♂ 135-lb barbell

Compare to 221229.

Post time to comments.

Stimulus and Strategy:
Today, we hit the fun Nasty Girls benchmark workout that combines moderately heavy weightlifting and gymnastics. Look back at your previous score to compare your last effort. This should be a sub-15-minute workout, and advanced athletes should push to finish in sub-10 minutes. Nasty Girls requires skill and strength endurance. Avoid going to failure, even if it means strategically resting a few reps before you think you need to. Remain smooth and steady on the air squats, while still shooting to complete the reps in 2 minutes or less. Scale muscle-ups to the most challenging gymnastics pulling movement you can perform for at least 3 unbroken reps. Choose a hang power clean load that allows you to chip through the reps in 1-3 sets each round.

Intermediate option:
3 rounds for time of:
50 air squats
7 jumping muscle-ups or low-ring transitions
10 hang power cleans

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
3 rounds for time of:
30 air squats
10 ring rows
10 hang power cleans

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Air Squat
The Kipping Muscle-Up
The Hang Power Clean
The Jumping Muscle-Up
Low-Ring Muscle-Up Transition Tips
The Ring Row
From the Archives: Nasty Girls Workout Demo

Find a gym near you:
View the CrossFit map

Andi

For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 45-lb barbell
♂ 65-lb barbell

Compare to 210718.

Post your time to comments.

Stimulus and Strategy:
Today's workout is the CrossFit benchmark Andi. Try for large sets from start to finish, opening with at least 20 reps, several sets of 15, and never dropping to fewer than 10 reps at a time. If you're unable to do that, reduce load or volume as needed. In the warm-up, expect to demonstrate 15 sound, unbroken reps of each movement to proceed with that load in the workout. Don't take the light loads to mean that today is a day to go Rx'd when you usually don’t. Choose an easier load and make it feel challenging by moving faster. Note that with a light load and high volume, it's easier to shorten your range of motion or move poorly as you fatigue. Maintain a full range of motion through all movements, and don't be surprised if you're slowed down to improve your technique at some point.

Intermediate option:
For time:
70 hang power snatches
70 push presses
70 sumo deadlift high pulls
70 front squats

♀ 35-lb barbell
♂ 45-lb barbell

Beginner option:
For time:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats

♀ 15-lb barbell
♂ 25-lb barbell

Resources:
The Hang Power Snatch
The Push Press
The Sumo Deadlift High Pull
The Front Squat

Find a gym near you:
View the CrossFit map

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:
View the CrossFit map

On a 1-minute clock for 8 rounds, complete:
100-meter sprint
Max clean and jerks

Rest 3 minutes between rounds. Score is your total clean-and-jerk reps.

♀ 75-lb barbell
♂ 115-lb barbell

Post total reps to comments.

Stimulus and Strategy:
Today's workout is 8 sprint efforts. Sprint the 100 meters as quickly as you can, get to the barbell, and complete as many clean and jerks as possible before the minute is up. Choose a light-to-moderate barbell load that allows you to cycle through reps quickly for touch-and-go reps. Practice barbell cycling in the warm-up to enhance your efficiency. Aim to complete the sprint in 30 seconds or faster, giving you around 30 seconds for clean and jerks.

Intermediate option:
On a 1-minute clock for 8 rounds, complete:
100-meter sprint
Max clean and jerks

Rest 3 minutes between rounds. Score is your total clean-and-jerk reps.

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
On a 4-minute clock for 8 rounds, complete:
100-meter run
6 clean and jerks

Rest the remainder of each round.

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Running | Position Drill
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk

Find a gym near you:
View the CrossFit map

For time:
15 power snatches
24/30-calorie bike
15 power snatches

♀ 75-lb barbell
♂ 115-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout is a sprint, so don't hold back. Choose a light-to-moderate snatch loading that allows you to perform some touch-and-go reps and keep moving consistently. Push the pace on the bike and aim to complete the calories in 3 minutes or less.

Intermediate option:
For time:
15 power snatches
24/30-calorie bike
15 power snatches

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
For time:
12 power snatches
18/24-calorie bike
12 power snatches

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Power Snatch
Rogue Echo Bike

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For time:
800-meter run
80 pull-ups
80 deadlifts
800-meter run

Partition the pull-up and deadlift reps any way.

♀ 95-lb barbell
♂ 135-lb barbell

Post time to comments.

Stimulus and Strategy:
This is a high-rep and grippy workout. Keep in mind, we did pull-ups on Saturday, but at a lower intensity. This redundancy is intentional, but if you are sore, consider reducing the reps or decreasing the difficulty of the movement to keep intensity high. The deadlifts are light, but the volume will fatigue the posterior, making the last run so much fun. Buckle up for a fight when you hit the last 400 meters. Try to complete both runs between 3:30 and 4:30. The pull-ups and deadlifts should be completed in under 10 minutes and can be partitioned any way. For scaling, consider what can be completed in under 1 minute, and that rep scheme or movement variation will be your prescription. Examples per minute include 10 pull-ups/10 deadlifts (8 minutes of work), 8 pull-ups/8 deadlifts (10 minutes). If you cannot sustain a cadence of 8/8, reduce volume and or modify the movement selection. The first half of this workout should feel manageable. The second half is the real test.

Intermediate option:
For time:
800-meter run
60 pull-ups
60 deadlifts
800-meter run

Partition the pull-up and deadlift reps any way.

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
3 rounds for time of:
200-meter run
20 jumping pull-ups
20 deadlifts
200-meter run

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Pose Running Drills | Pose Alignment
The Kipping Pull-Up
The Deadlift
The Jumping Pull-Up

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For time:
21 L pull-ups
42 thrusters
18 L pull-ups
36 thrusters
15 L pull-ups
30 thrusters
12 L pull-ups
24 thrusters
9 L pull-ups
18 thrusters

♀ 35-lb barbell
♂ 45-lb barbell

Post time to comments.

Stimulus and Strategy:
This workout will be a grind for most athletes. Expect the L pull-ups to be the most challenging, but if you have the capacity, give them a try, even if you need to reduce the reps or use a band. On the thrusters, try for big sets. You can almost always do another rep with the empty bar — you may not want to, but today is the day to go for it.

Intermediate option:
For time:
12 strict pull-ups
30 thrusters
9 strict pull-ups
24 thrusters
6 strict pull-ups
18 thrusters
3 strict pull-ups
12 thrusters
1 strict pull-up
6 thrusters

♀ 35-lb barbell
♂ 45-lb barbell

Beginner option:
For time:
15 ring rows
15 thrusters
12 ring rows
12 thrusters
9 ring rows
9 thrusters
6 ring rows
6 thrusters
3 ring rows
3 thrusters

♀ 15-lb barbell
♂ 25-lb barbell

Resources:
The L Pull-Up
The Thruster
The Strict Pull-Up
The Ring Row

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8 rounds for time of:
5 box jump-overs
5 hang power cleans

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

Post time to comments.

Stimulus and Strategy:
Today, we have taller box jumps paired with heavy hang power cleans. Expect this to be a very high-power output workout that will challenge you more with each round. Choose a weight and height that allows you to maintain unbroken sets through the first several rounds. Be prepared to take a quick break after each set of box jumps to ensure you’re ready for that heavy barbell. Set that hook grip and get full hip extension on each rep.

Intermediate option:
8 rounds for time of:
5 box jump-overs
5 hang power cleans

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

Beginner option:
8 rounds for time of:
5 box step-overs
5 hang power cleans

♀ 35-lb barbell and a 16-inch box
♂ 45-lb barbell and a 20-inch box

Resources:
Box Jump-Over Variations
The Hang Power Clean
The Box Step-Over

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Rest Day

Why Stance and Grip Are CrossFit's Critical Performance Details

Before you lift that barbell or jump to that pull-up bar, there's one thing you should check every single time, but most athletes don't. Your stance and grip determine whether you can execute a movement correctly, and getting them right is easier than you think.

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Quarterfinals Workout 3

For time:

3 rounds of:
50 double-unders
10 deadlifts, first weight

2 rounds of:
50 double-unders
10 deadlifts, second weight

1 round of:
50 double-unders
10 deadlifts, third weight

Time cap: 12 minutes

♀ 155/185/225-lb barbell
♂ 225/275/315-lb barbell

Post time or reps to the comments.

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

Resources:
The Double-Under
The Deadlift
2026 CrossFit Games Quarterfinal Workout 3

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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

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Topsy

Complete as many rounds and reps as possible in 25 minutes of:
3 muscle-ups
8 thrusters
17-calorie row

♀ 75-lb barbell
♂ 115-lb barbell

Compare to 250627.

Post rounds and reps to comments.

Stimulus and Strategy:
Today's workout is in honor of McCoy “Topsy” Turner. Turner was a beloved member of the CrossFit community and a former Seminar Staff Flowmaster, who died by suicide on March 8, 2025, after a long battle with complex post-traumatic stress. Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 seminars and exemplified excellence and service. Known for his warmth, kindness, and extreme selflessness, he touched the lives of many. Turner is survived by his sons, Brodie and Tommy.

This Hero workout is a triplet where you should attempt to move at a consistent pace throughout. Choose a thruster loading and ring muscle-up volume that allows you to complete unbroken sets each round. Row at a pace that allows for some recovery. Since this is a Hero workout, attempt it Rx'd if you can perform the movements safely and effectively, even if the intended stimulus is not met. Embrace the challenge.

Intermediate option:
Complete as many rounds and reps as possible in 25 minutes of:
3 jumping muscle-ups
8 thrusters
17-calorie row

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
Every 5 minutes for 25 minutes, complete:
3 low-ring muscle-up transitions
8 thrusters
12-calorie row

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Kipping Muscle-Up
The Thruster
Rowing Technique Tips
The Jumping Ring Muscle-Up
Low-Ring Muscle-Up Scaling
CrossFit Hero and Tribute Workouts

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

Rest 5 minutes

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

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

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

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

Rest 5 minutes

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

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

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

Rest 5 minutes

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

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

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

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Quarter Gone Bad

5 rounds for max reps of:
15 seconds of thrusters
45-second rest
15 seconds of weighted pull-ups
45-second rest
15 seconds of burpees
45-second rest

♀ 95-lb barbell and a 35-lb dumbbell
♂ 135-lb barbell and a 50-lb dumbbell

Compare to 080413.

Post reps to the comments.

Stimulus and Strategy:
Today's workout is an interval sprint fest! Move fast, move well, find your threshold. Reps across all 5 rounds will be moderately challenging. They may feel slow in the moment, but you will think fast. The goal for each set is to perform 3-5+ reps within a 15-second work window, followed by 45 seconds of rest. The short workout window calls for unbroken movements. This is a one-to-three work/rest format, allowing for adequate recovery to push hard each round. Note that the recovery will feel shorter than you would like as the rounds compound. This is the battle! Can you maintain movement quality and rep consistency throughout the workout?

Intermediate option:
5 rounds for max reps of:
15 seconds of thrusters
45-second rest
15 seconds of strict pull-ups
45-second rest
15 seconds of burpees
45-second rest

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
5 rounds for max reps of:
15 seconds of thrusters
45-second rest
15 seconds of banded pull-ups
45-second rest
15 seconds of burpees
45-second rest

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Thruster
Weighted Pull-Up Tips
The Burpee
The Strict Pull-Up
The Strict Banded Pull-Up
From the Archives: Quarter Gone Bad WOD Demo

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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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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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