CrossFit's Workout Of The Day

Push press 3-2-2-1-1-1 reps

Compare to similar 230509, 250120, and 260323.

Post your loads to comments.

Stimulus and Strategy:
Today's heavy day focuses on building strength overhead. Compare to your last heavy push press and use it to help gauge the loads you pick today. Build to a challenging single push press over the course of 6 sets, starting with a set of 3, then 2 sets of 2, and finally, 3 singles, building in load. Start at around 75% or more of your 1-rep max for the set of 3, and try for a PR on the second or third single, if you’re feeling good with sound mechanics.

Intermediate option:
Same as Rx'd.

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

Resources:
The Push Press

Find a gym near you:
View the CrossFit map

Every 5 minutes for 7 sets, for load:
3 push presses
2 push jerks
1 split jerk

Add weight each set.

Compare to similar 251124.

Post loads to comments.

Stimulus and Strategy:
Today, you’ll take on a shoulder-to-overhead complex that has you completing 3 push presses, 2 push jerks, and 1 split jerk without putting down the bar. Build to a heavy set of the complex with all sets at 60% or more of your 1-rep-max jerk. Shoot to lift the heaviest load in your fifth or sixth set to have options to either go heavier if it goes well or reduce load and move better in the final sets. Take the bar from the rack and lift every 5 minutes. Spend some time drilling the push press and push jerk and practicing split-jerk footwork before beginning the workout sets. Focus on opening those hips to get the most power out of every lift.

Intermediate option:
Same as Rx'd.

Beginner option:
Every 5 minutes for 7 sets, for load:
3 strict presses
2 push presses
1 push jerk

Add weight each set.

Resources:
The Push Press
The Push Jerk
The Split Jerk
The Strict (or Shoulder) Press

Find a gym near you:
View the CrossFit map

4 rounds for reps of:
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of double-unders
20 seconds of rest

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post total reps to the comments.

Stimulus and Strategy:
Today, we have an interval workout. Shoot for 10 or more push presses, 15 or more deadlifts, and 20 or more double-unders per round. Scale as needed to hit these rep ranges. Try to keep moving for as much of each working interval as possible. The dumbbell deadlifts can be performed with the dumbbells inside or outside the legs. The key is to choose a weight that allows you to keep moving throughout each interval.

Intermediate option:
4 rounds for reps of:
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of double-unders
20 seconds of rest

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
4 rounds for reps of:
40 seconds of dumbbell push presses
20 seconds of rest
40 seconds of dumbbell deadlifts
20 seconds of rest
40 seconds of single-unders
20 seconds of rest

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Resources:
The Dumbbell Push Press
The Dumbbell Deadlift
The Double-Under
The Single-Under

Find a gym near you:
View the CrossFit map

3 rounds for time of:
100 double-unders
25 burpees to a target
15 knees-to-elbows

Use your knees-to-elbows bar as the target for your burpees.

Post time to comments.

Stimulus and Strategy:
Today, we have a tough workout that will tax your shoulders and coordination under fatigue. Maintain relaxed shoulders, and aim to complete double-unders in 2 minutes or less. Find a target for your burpees that is optimally 6 inches out of your reach. The goal for today is consistency — try to maintain a pace of 2 minutes or less on your burpees. Emphasize a hard press down on the knees-to-elbows; choose a scale that allows you to complete these in 1 minute or less. Maintain short breaks and stay consistent in each round.

Intermediate option:
3 rounds for time of:
50 double-unders
20 burpees to a target
15 hanging knee raises to chest height

Use your hanging knee raise bar as the target for your burpees.

Beginner option:
3 rounds for time of:
50 single-unders
15 burpees
15 hanging knee raises

Resources:
The Double-Under
Burpee to a Target Tips
The Kipping Knees-to-Elbows
Knees-to-Elbows Tips
The Burpee
The Kipping Hanging Knee Raise

Find a gym near you:
View the CrossFit map

On a 15-minute clock:
Find a heavy single bench press

Then,

Bench press 3-3-3-3-3-3-3-3 reps

Lift 50-60% of heavy single loading.

Compare to the Other Total on 250222 and 1-rep bench press on 250806.

Post loads to comments.

Stimulus and Strategy:
Today’s workout is a heavy day paired with some lighter speed work with the same lift. In the first part of the workout, build to a heavy single. Ideally, you’ll lift with a buddy for safety purposes; however, if you are lifting alone, do not push to the point of failure. Following the heavy single, decrease the loading to 50-60% of the day's single and perform the 8 sets of triples. These reps should be fast and explosive off the chest. Rest for no more than 1 minute between sets.

Intermediate option:
Same as Rx'd.

Beginner option:
On a 15-minute clock:
Find a heavy single bench press

Then,

Bench press 3-3-3-3-3 reps

Lift 50-60% of heavy single loading.

Resources:
The Bench Press
Louie Simmons on the Conjugate System

Find a gym near you:
View the CrossFit map

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

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post reps to comments.

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

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

♀ 20-lb dumbbell
♂ 35-lb dumbbell

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

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
The Dumbbell Hang Power Snatch
The Dumbbell Overhead Squat

Find a gym near you:
View the CrossFit map

Every minute on the minute for 8 minutes:
2 shoulder presses

Add weight every 2 minutes. Use 50-60% of the heaviest set for the workout.

Then,

4 rounds for time of:
400-meter run
12 shoulder presses

Post loads and time to comments.

Stimulus and Strategy:
Today's workout is a sneaky upper-body pressing stamina day. Expect these shoulder presses to be a bit more challenging with an elevated heart rate. The loading for intermediate and Rx'd athletes will be 50-60% of their heaviest set in the strength work. This loading should feel light to moderate and allow you to perform your reps in 2 sets or less. This is a good starting point, and you can always adjust as needed. Plan on taking the barbell out of a rack during the EMOM, but for the workout, you will take the barbell from the ground. Push the pace on each run. Get to the bar, pick it up, and get right to work.

Intermediate option:
Same as Rx'd.

Beginner option:
Every minute on the minute for 8 minutes:
2 shoulder presses

Add weight every 2 minutes. Use 50-60% of the heaviest set for the workout.

Then,

4 rounds for time:
200-meter run
12 shoulder presses

Resources:
The Shoulder Press
Running | Change in Support Drill

Find a gym near you:
View the CrossFit map

For time:
400-meter run
50 dumbbell bench presses
400-meter run
50 ring push-ups
400-meter run
50 hand-release push-ups
400-meter run

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today, we have a longer workout that will challenge your upper-body pushing stamina. Choose loading and scaling variations that will allow you to maintain large sets and a quick pace on the run. Shoot to finish each run in under 2:30; push the last effort, knowing you are at the finish line. Make a plan for how you will break up your reps today to ensure you don't go to failure too early.

Intermediate option:
For time:
400-meter run
50 dumbbell bench presses
400-meter run
35 ring push-ups
400-meter run
35 hand-release push-ups
400-meter run

♀ 25-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
For time:
200-meter run
30 dumbbell bench presses
200-meter run
30 ring push-ups with rings pushed out to a steep incline
200-meter run
30 hand-release push-ups from knees
200-meter run

♀ 10-lb dumbbells
♂ 20-lb dumbbells

Resources:
Pose Running Drills | Lean and Pull
The Dumbbell Bench Press
The Ring Push-Up
The Hand-Release Push-Up
Ring Push-Up Coaching Tips

Find a gym near you:
View the CrossFit map

On a 90-second clock, complete 5 rounds for reps of:
200/250-meter row
Max-reps strict handstand push-ups

Rest 90 seconds

Then, on a 90-second clock, complete:
200/250-meter row
Max-reps strict ring dips

Rest 90 seconds

Post reps to comments.

Stimulus and Strategy:
Today’s workout consists of pulling and pressing intervals. The goal is to finish each row in 1 minute or less and have around 30 seconds to perform the strict pressing movement. The one-to-one work-to-rest ratio should allow for just enough rest and an opportunity to push the pace on each row.

Scaling:
Reduce the distance on the row.

To reduce the complexity of the strict handstand push-ups, decrease the range of motion by placing one or two AbMats or mats underneath your head. For the strict ring dips, perform foot-assisted ring dips.

In case of injury or limitation, for the row, perform a 200-meter run or 500/700-meter Echo bike. For the strict handstand push-ups, perform pike push-ups or seated dumbbell shoulder presses. For the strict ring dips, perform bench or box dips or banded tricep press-downs.

Intermediate option:
On a 90-second clock, complete 5 rounds for reps of:
200/250-meter row
Max-reps pike push-ups with feet on a box

Rest 90 seconds

Then, on a 90-second clock, complete:
200/250-m row
Max-reps foot-assisted ring dips

Rest 90 seconds

Beginner option:
On a 90-second clock, complete 5 rounds for reps of:
200/250-meter row
Max-reps dumbbell shoulder presses

Rest 90 seconds

Then, on a 90-second clock, complete:
200/250-meter row
Max-reps bench or box dips

Rest 90 seconds

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Coaching cues:
On the strict handstand push-ups, as soon as the head touches the floor, drive through your palms, squeeze your belly tight, tuck your chin, and push your head through your arms.

Resources:
Rowing | Faults and Fixes
The Strict Handstand Push-Up
The Strict Ring Dip
The Pike Push-Up
Foot-Assisted Ring Dip Scaling Options
The Dumbbell Shoulder Press

Find a gym near you:
View the CrossFit map

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

Find a gym near you:
View the CrossFit map

Push press 5-5-3-3-3-1-1-1-1 reps

Compare to 230509.

Post loads to comments.

Stimulus and Strategy:
Today is a heavy day. Keep in mind that heavy is relative to each athlete's capacity and experience. Look at your previous attempt to help navigate today’s workout. As long as you are working to your limits, you will benefit from this effort. Experienced athletes should plan to go as heavy as possible across all sets as long as technique and safety are maintained. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Scaling:
To adjust the complexity of the lift, consider performing the movement with a pair of dumbbells or completing shoulder presses.

In case of an injury or limitation, consider using a single dumbbell or kettlebell. If you are unable to add load, consider handstand push-ups, pike push-ups, or push-ups.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
In an attempt to keep your torso more vertical in the dip-and-drive phase of the push press, visualize yourself keeping your shoulders and hips against a wall as you dip and drive.

Resources:
The Push Press

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 16 minutes of:
20-calorie row
20 wall-ball shots
20 pull-ups

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

Post rounds and reps to the comments.

Stimulus and Strategy:
Today's workout is a triplet. Manage your pace on the rower to maintain consistent sets on the wall-ball shots and pull-ups. Aim to complete the wall-ball shots in two sets or fewer. For the pull-ups, don’t push to failure too soon. If necessary, consider smaller sets and quicker breaks.

Scaling:
Reduce the loading of the medicine ball. Reduce the reps of each exercise.

To reduce the complexity of wall-ball shots, lower the height of the target. For the chin-over-bar pull-ups, perform jumping pull-ups.

In case of injury or limitation, perform the calories on any machine available. For the wall-ball shots, perform dumbbell thrusters. In case of a limitation, perform medicine-ball front squats or medicine-ball push presses to a target. For the chin-over-bar pull-ups, perform ring rows.

Intermediate option:
Complete as many rounds and reps as possible in 16 minutes of:
20-calorie row
15 wall-ball shots
10 pull-ups

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

Beginner option:
Complete as many rounds and reps as possible in 16 minutes of:
10-calorie row
10 wall-ball shots
10 ring rows

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

Coaching cues:
As your pull-ups begin to fatigue, focus on the back swing of your kip. Whether you are performing a kipping or a butterfly pull-up, the more you can press down in the back swing, the less pulling will be required to get your chin over the bar.

Resources:
Rowing Technique Tips
The Wall-Ball Shot
The Kipping Pull-Up
The Butterfly Pull-Up
The Ring Row

Find a gym near you:
View the CrossFit map

12 rounds for time, starting with 1 and adding an exercise each round:
1 wall walk
2 candlestick rocks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats

Perform this workout like the "12 Days of Christmas" song. In Round 1, perform 1 wall walk. In Round 2, perform 2 candlestick rocks, then 1 wall walk. In Round 3, perform 3 burpees, 2 candlestick rocks, and 1 wall walk. Continue adding a new exercise each round.

Post time to comments.

Compare to 241225.

Stimulus and Strategy:
Today’s workout is all bodyweight movements. Scale the difficulty of each element so you can keep moving and perform the reps of each movement unbroken — more moving and less hook-gripping your shorts.

Scaling:
The exercises with the most reps are push-ups through jumping lunges — anywhere from 36 to 42 reps. Reduce the reps as needed or only perform the even rounds (i.e., in Round 1, perform 2 candlesticks, then 1 inchworm. In Round 2, complete 4 knee push-ups, 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding two new exercises each even round).

To reduce the complexity of these bodyweight movements, reduce the range of motion. For example, on the wall walks, only take two steps toward the wall or perform inchworms. On the burpees, perform up-downs. On the handstand push-ups, perform dumbbell shoulder presses or pike push-ups. And for the single-leg squats, use a higher target, air squats, or even a narrow-stance air squat.

In case of injury or limitation, substitute equipment to preserve the movement function as much as possible, or choose an alternative suitable for your situation.

Intermediate option:
Same as Rx’d.

Beginner option:
12 rounds for time, starting with 1 and adding an exercise each round:
1 inchworm
2 candlestick rocks
3 burpees
4 push-ups from the knees
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 dumbbell shoulder presses
12 box step-ups

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

Perform the workout like the "12 Days of Christmas" song. In Round 1, perform 1 inchworm. In Round 2, perform 2 candlesticks, then 1 inchworm. In Round 3, perform 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.

Coaching cues:
As you lower yourself to the bottom of an air squat, think about grabbing the floor with your toes and “screwing” your feet into the ground. This will keep your knees tracking your toes and your entire foot in contact with the ground.

Resources:
The Wall Walk
Candlestick Conditioning Drills
The Burpee
The Push-Up
The Walking Lunge
The Air Squat
The AbMat Sit-Up
The Jumping Squat
Jumping Lunge Tips
The Broad Jump
The Kipping Handstand Push-Up
The Single-Leg Squat
Push-Up From the Knees
The Dumbbell Press
The Box Step-Up

Find a gym near you:
View the CrossFit map

5 rounds for time of:
10 thrusters
20-second L-sit hold
30-second handstand hold

♀ 65 lb
♂ 95 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout combines a movement with an extensive range of motion with two static holds. Expect this effort to be more metabolic than you think it might be. The thruster weight should be relatively light and allow you to perform your reps unbroken. For the holds, choose variations that allow you to complete both in 3 sets or fewer. Perform the handstand hold against a wall.

Scaling:
Reduce the load of the barbell. Reduce the duration of the holds. To reduce the complexity of the thrusters, perform the movement with a pair of dumbbells.

For the L-sit holds, bend the knees of one or both legs. For the handstand holds, perform pike holds or plank holds.

In case of injury or limitation, for the thrusters, perform single-arm dumbbell thrusters. If there is an overhead limitation, perform front squats. If there is a squatting limitation, perform push presses. For the L-sit holds, perform seated leg-raise holds. For the handstand holds, perform seated dumbbell shoulder press holds with one or two dumbbells.

Intermediate option:
5 rounds for time of:
10 thrusters
20-second L-sit hold, both knees bent
30-second handstand hold

♀ 55 lb
♂ 75 lb

Beginner option:
5 rounds for time of:
10 thrusters
15-second seated leg-raise hold, both legs bent
20-second overhead plate hold

♀ 35-lb barbell and a 10-lb plate
♂ 45-lb barbell and a 15-lb plate

Coaching cues:
To increase the thrusters' cycle rate, pull the barbell down from the overhead position. As soon as the barbell touches the shoulders, begin your next rep.

Resources:
The Thruster
The L-Sit
Handstand | Kicking Up to a Wall
L-Sit Variations
Handstand Hold Progression

Find a gym near you:
View the CrossFit map

Rest Day

The Bench Press in CrossFit: Why You Should Do It (And How To Do It Right)

CrossFit includes the bench press less than almost any other training program, but that doesn't mean you should skip it entirely. When done correctly as part of a comprehensive program, the bench press builds raw upper-body strength and works your back more than you think. You just need to know the technical details that turn it into a true full-body movement.

Find a gym near you:
View the CrossFit map

Back squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 230403.

Stimulus and Strategy:
Today is a heavy day. Keep in mind that heavy is relative to each athlete's capacity and experience. As long as you are working to your limits, you will benefit from today’s effort. Experienced athletes should build to a heavy set of 3 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 to maintain safety and the integrity of the lift.

To adjust the complexity of the lift, consider performing goblet squats with a dumbbell or kettlebell.

In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also perform weighted lunges or unloaded air squats.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
To initiate the squat, squeeze your belly tight, bring your ribs down toward your hips, and without disengaging the abdominals, press your hips back and down.

Resources:
The Back Squat

Find a gym near you:
View the CrossFit map

3 rounds for time of:
15 shoulder-to-overheads
30 burpee box jump-overs

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

Stimulus and Strategy:
Today’s workout is a grind with a bit of movement redundancy. Don’t expect this workout to be blazing fast; instead, think of this effort as smooth and steady. The loading of the barbell should be moderate. Some will be able to perform unbroken sets, while others should aim to break no more than once. For the shoulder-to-overheads, choose push presses or push jerks. The push press will have an increased cycle time, while the push jerk will help produce more reps. And the burpee box jump-overs are a marathon, not a sprint.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the burpee box jump-overs.

To reduce the complexity of the shoulder-to-overheads, consider using a pair of dumbbells or performing shoulder presses at a reduced load. For the burpee box jump-overs, reduce the height of the box or perform burpee box step-overs.

In case of injury or limitation, for the shoulder-to-overheads, consider single-dumbbell shoulder presses or push presses. For the burpee box jump-overs, perform up-downs, plus box step-overs. If necessary, eliminate the box and perform up-downs.

Intermediate option:
3 rounds for time of:
15 shoulder-to-overheads
20 burpee box jump-overs

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

Beginner option:
3 rounds for time of:
15 shoulder-to-overheads
15 burpee box step-overs

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

Coaching cues:
As you dip in both the push press and push jerk, imagine running your shoulders and hips up and down a wall.

Resources:
The Push Press
The Push Jerk
Burpee Box Jump-Over Variations

Find a gym near you:
View the CrossFit map

For time:
10 deadlifts
10 hang squat cleans
20 strict ring dips
8 deadlifts
8 hang squat cleans
16 strict ring dips
6 deadlifts
6 hang squat cleans
12 strict ring dips
4 deadlifts
4 hang squat cleans
8 strict ring dips
2 deadlifts
2 hang squat cleans
4 strict ring dips

♀ 145-lb barbell
♂ 205-lb barbell

Stimulus and Strategy:
Today’s workout is a challenging triplet with a descending rep scheme. The two weightlifting movements are difficult because of the moderate-to-heavy loading while the gymnastics exercise challenges your strict pressing stamina. Manage your reps and avoid pushing to failure early on. Expect the deadlifts to be the easier of the two weightlifting movements. Break the hang squat cleans as needed, but remember, the more you drop the bar, the more you have to pick it up.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the strict ring dips, perform foot-assisted ring dips or jumping ring dips. If you are choosing foot-assisted dips, use your feet or foot as much or as little as needed while still maintaining a full range of motion. For the deadlifts and hang squat cleans, use a pair of dumbbells or a medicine ball.

In case of injury or limitation, for the ring dips, perform box/bench dips or push-ups. For the deadlifts, consider sumo deadlifts with a barbell or kettlebell. For the hang squat cleans, consider breaking the movement into its component pieces of a hang power clean, plus a front squat. In case of a limitation, you could perform hang power cleans or front squats.

Intermediate option:
For time:
10 deadlifts
10 hang squat cleans
20 foot-assisted ring dips
8 deadlifts
8 hang squat cleans
16 foot-assisted ring dips
6 deadlifts
6 hang squat cleans
12 foot-assisted ring dips
4 deadlifts
4 hang squat cleans
8 foot-assisted ring dips
2 deadlifts
2 hang squat cleans
4 foot-assisted ring dips

♀ 105-lb barbell
♂ 155-lb barbell

Beginner option:
For time:
10 deadlifts
10 hang squat cleans
10 foot-assisted ring dips
8 deadlifts
8 hang squat cleans
8 foot-assisted ring dips
6 deadlifts
6 hang squat cleans
6 foot-assisted ring dips
4 deadlifts
4 hang squat cleans
4 foot-assisted ring dips
2 deadlifts
2 hang squat cleans
2 foot-assisted ring dips

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
With the heavier loading on the hang squat cleans, focus on jumping to full hip extension and getting the elbows around quickly so your elbows are high in the rack position.

Resources:
The Deadlift
The Hang Squat Clean
The Strict Ring Dip
Foot-Assisted Ring Dip Scaling Tips

Find a gym near you:
View the CrossFit map

Mary

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

Post rounds completed to comments.

Compare to 220726.

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark and continues to build off of the previous two weeks. Mary is Cindy’s older sister, metaphorically speaking. The pressing and squatting elements are more challenging, and there is an increase in pull-up volume. If you can perform one or all three movements as prescribed, you should attempt this effort as Rx’d. Manage your reps in each round. Don’t push to failure too early, remember to breathe, and take breaks as needed.

Scaling:
Reduce the overall duration of the workout. Reduce the reps of the pull-ups.

To reduce the complexity of the handstand push-ups, perform pike push-ups. For the single-leg squats, perform these to a target, such as a box or a bench. For the pull-ups, perform jumping pull-ups or ring rows.

In case of injury or limitation, for the handstand push-ups, perform dumbbell shoulder presses. For the single-leg squats, perform reverse lunges or air squats. For the pull-ups, perform foot-assisted pull-ups or bent-over dumbbell rows.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
5 pike push-ups
10 alternating single-leg squats to a target
10 pull-ups

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 push-ups to a 24-inch box
10 air squats
15 ring rows

Coaching cues:
For the single-leg squats, focus on letting your chest lean over the thigh of the leg you are squatting on.

Resources:
The Kipping Handstand Push-Up
The Single-Leg Squat
The Kipping Pull-Up
The Pike Push-Up
Single-Leg Squat | Scaling
Push-Up Tips
The Air Squat
The Ring Row

Find a gym near you:
View the CrossFit map

3 rounds for time of:
100-meter dumbbell farmers carry
10 muscle-ups
15 dumbbell snatches, right arm
15 dumbbell snatches, left arm

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Stimulus and Strategy:
In today’s workout, use two dumbbells for the farmers carry and a single dumbbell for the snatches. The loading should allow you to perform the carry in 2 sets or less. For the snatches, aim to perform all reps unbroken, but two sets may be needed because of the grip fatigue and redundant movement function with the muscle-ups. Don’t push to failure on the muscle-ups in the first round. Manage your reps and minimize your rest breaks.

Scaling:
Reduce the loading of the dumbbells. Reduce the reps of the muscle-ups.

To reduce the complexity of the muscle-ups, perform jumping muscle-ups. For the dumbbell snatches, perform hang dumbbell snatches.

In case of injury or limitation, perform single-arm dumbbell farmers carries. For the muscle-ups, perform low-ring muscle-up transitions. For the dumbbell snatches, perform single-arm dumbbell Russian swings.

Intermediate option:
3 rounds for time of:
100-meter dumbbell farmers carry
5 jumping muscle-ups
15 dumbbell snatches, right arm
15 dumbbell snatches, left arm

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
3 rounds for time of:
100-meter dumbbell farmers carry
5 low-ring muscle-up transitions
10 dumbbell snatches, right arm
10 dumbbell snatches, left arm

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
Because of the conflicting movement functions, focus on a tight, efficient kip swing during the ring muscle-ups, pressing the rings toward the hips and then, looking for your toes as you transition to the bottom of the dip.

Resources:
The Dumbbell Farmers Carry
The Kipping Muscle-Up
The Dumbbell Power Snatch
The Jumping Ring Muscle-Up
Low-Ring Muscle-Up Transition Tips

Find a gym near you:
View the CrossFit map

10 rounds for time of:
5 double-kettlebell deadlifts
5 barrier get-overs

Use your hands to get over the barrier.

♀ 53-lb kettlebells and 30-inch barrier
♂ 70-lb kettlebells and 40-inch barrier

Stimulus and Strategy:
Today’s workout is a back-and-forth couplet. For the barrier get-overs, you can stack boxes, use a wall, or find an object that matches the height you need. The height should be something that requires you to use your hands to get up and over the object. If you are stacking anything, make sure it is safe and stable before performing the workout. For the kettlebell deadlifts, the loading should be moderate and allow you to perform 5 reps unbroken in every set. The real challenge is how quickly and efficiently you can get over the barrier and keep moving at a steady pace to complete this effort.

Scaling:
Reduce the loading of the kettlebells.

To reduce the complexity of the kettlebell deadlifts, use one kettlebell and perform sumo deadlifts. For the barrier get-overs, reduce the height as low as needed.

In case of injury or limitation, perform the deadlifts with a reduced range of motion or consider unloaded good mornings. For the barrier get-overs, perform box step-overs.

Intermediate option:
10 rounds for time of:
5 double-kettlebell deadlifts
5 barrier get-overs

Use your hands to get over the barrier.

♀ 35-lb kettlebells and 30-inch barrier
♂ 53-lb kettlebells and 40-inch barrier

Beginner option:
10 rounds for time of:
5 single-kettlebell sumo deadlifts
5 barrier get-overs

Use your hands to get over the barrier.

♀ 26-lb kettlebell and 20-inch barrier
♂ 35-lb kettlebell and 24-inch barrier

Coaching cues:
For the barrier get-overs, place your hands on the barrier, press down into the barrier, and jump your feet to the top of the barrier at the same time.

Resources:
The Double-Kettlebell Deadlift
The Barrier Get-Over
The Kettlebell Deadlift

Find a gym near you:
View the CrossFit map

For time:
21-15-9 reps of:
Wall-ball shots
Toes-to-bars

Rest 2 minutes

15-12-9 reps of:
Wall-ball shots
Toes-to-bars

♀ 20-lb medicine ball to a 9-foot target
♂ 30-lb medicine ball to a 10-foot target

Post total time, including the rest, to comments.

Stimulus and Strategy:
Today’s workout contains two sprinty couplets. There are fewer reps in the second couplet to help you maintain your sprint pace and deal with fatigue. Use a heavier medicine ball than you are accustomed to using on wall-ball shots. If you are unable to go heavier and only have the ball you regularly use, try throwing to a higher target. On the toes-to-bars, hang on for big sets and get back to the medicine ball as quickly as possible.

Scaling:
Reduce the loading of the medicine ball.

To reduce the complexity of the wall-ball shots, reduce the height of the target. For the toes-to-bars, reduce the range of motion by performing knees-to-armpits or knees-to-chests.

In case of injury or limitation, for the wall-ball shots, perform dumbbell thrusters. If there is an overhead limitation, perform medicine-ball front squats. If there is a squatting limitation, perform medicine-ball push presses. For the toes-to-bars, perform hanging knee raises, V-ups, or AbMat sit-ups.

Intermediate option:
For time:
21-15-9 reps of:
Wall-ball shots
Knees-to-armpits

Rest 2 minutes

15-12-9 reps of:
Wall-ball shots
Knees-to-armpits

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

Beginner option:
For time:
15-12-9 reps of:
Wall-ball shots
Hanging knee raises

Rest 2 minutes

12-9-6 reps of:
Wall-ball shots
Hanging knee raises

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

Coaching cues:
To increase the height in your back swing and decrease the effort it takes to get your toes to the bar, focus on pressing down against the pull-up bar and leaning back to get your shoulders behind the bar.

Resources:
The Wall-Ball Shot
The Kipping Toes-to-Bar
The Hanging Knee Raise | Kipping

Find a gym near you:
View the CrossFit map

Rest Day

The Case for Overhead Pressing in CrossFit: The Press, Push Press, and Push Jerk

While bench pressing dominated early 2000s gym culture, CrossFit revived the overhead pressing movements that had been largely abandoned. From developing bulletproof core strength to teaching explosive power generation, the press, push press, and push jerk deliver functional fitness that translates directly to athletic performance and real-world movement.

Find a gym near you:
View the CrossFit map

7 sets, each for load:
1 push jerk + 1 split jerk

Post loads to the comments.

Stimulus and Strategy:
Today’s workout is a heavy day. Remember that heavy is relative to each person. Both the push jerk and the split jerk are technical lifts, so the loading today will be dictated by your proficiency with these movements. For each set, the barbell can be taken out of a rack. These are meant to be completed without putting the bar down between lifts. After the push jerk, lower the barbell to the shoulders and then perform the split jerk before putting the barbell down or reracking. Advanced athletes should increase the load across as many sets as possible. Athletes who are unfamiliar with the movements should focus on technique before increasing the weight.

Scaling:
To reduce the complexity of the push jerk, perform a push press or a shoulder press. For the split jerk, perform a push jerk. The complexity for both movements can be reduced by putting the barbell in the back-rack position. However, be sure to practice how to safely return the bar to the back-rack position. Doing this eliminates the need to pull the chin out of the way and starts the barbell at the center of the body.

In case of injury or limitation, perform a single-arm dumbbell push jerk or split jerk.

Intermediate option:
Same as Rx’d.

Beginner option:
7 sets, each for quality and load:
2 push presses + 1 push jerk

Coaching cues:
When in the split position, you want your feet about as wide as your squat stance. The distance between your feet should be no greater than a lunge. Put this length and width together, and you will have a stable receiving position.

Resources:
The Push Jerk
The Split Jerk
The Push Press

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 12 minutes of:
10 dumbbell push presses
10 kipping pull-ups
10 burpees
30 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post rounds and reps to the comments.

Stimulus and Strategy:
In today’s workout, you are going to move through these four movements as many times as possible in 12 minutes. Your goal is to perform a single round in 3 minutes or less. The loading of the dumbbell should allow you to complete your reps in 2 sets or less. For the pull-ups, maintain the gymnastics-style kip throughout the entire workout — no butterfly pull-ups today.

Scaling:
Reduce the loading of the dumbbells. Reduce the reps of the movements.

To reduce the complexity of the dumbbell push presses, perform shoulder presses. For the kipping pull-ups, perform jumping pull-ups. For the burpees, perform up-downs. For the double-unders, perform single-unders.

In case of injury or limitation, for the dumbbell push presses, perform single-dumbbell push presses. For the kipping pull-ups, perform foot-assisted pull-ups or ring rows. For the double-unders, perform lateral hops, penguin taps, or hop on any machine for 30 seconds of work.

Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
10 dumbbell push presses
5 kipping pull-ups
10 burpees
15 double-unders

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
10 dumbbell push presses
5 ring rows
10 up-downs
30 single-unders

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
In the gymnastics-style kipping pull-up, remember to push away from the top of each rep. As you push away, bring your feet below or slightly in front of your body and let gravity bring you to the front of your swing.

Resources:
The Dumbbell Push Press
The Kipping Pull-Up
The Burpee
The Double-Under
The Ring Row
The Up-Down
The Single-Under

Find a gym near you:
View the CrossFit map

10-8-6-4-2 reps for time of:
Power snatches
Overhead squats
Bar muscle-ups

♀ 125 lb
♂ 185 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout breaks up the squat snatch into two separate movements. The loading of the barbell is meant to be moderate to heavy; many will have to perform the snatches as singles. On the final snatch, keep the barbell overhead and try to go unbroken on your overhead squats. On the bar muscle-ups, choose a variation or scaling option that allows you to complete your reps in 2 sets or fewer. Expect this workout to be a bit of a grind. Dig in, focus on your technique, and don’t miss any lifts.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the snatches, perform hang snatches or muscle snatches. For the overhead squats, if a full range of motion is not possible, consider overhead squats with a reduced range of motion to a target or an overhead lunge. For the bar muscle-ups, perform jumping bar muscle-ups, chest-to-bar pull-ups, or chin-over-bar pull-ups.

In case of injury or limitation, for the snatches, perform dumbbell snatches or power cleans if there is an overhead limitation. For the overhead squats, perform dumbbell overhead squats or lunges. If there is an overhead limitation, perform front squats or back squats. For the bar muscle-ups, consider ring rows, low-ring muscle-up transitions, or foot-assisted pull-ups.

Intermediate option:
10-8-6-4-2 reps for time of:
Power snatches
Overhead squats
Chest-to-bar pull-ups

♀ 75 lb
♂ 115 lb

Beginner option:
10-8-6-4-2 reps for time of:
Hang power snatches
Overhead squats
Jumping pull-ups

For the jumping pull-ups, set the pull-up bar to where it touches your forearms when you extend your arms overhead.

♀ 35 lb
♂ 45 lb

Coaching cues:
On the overhead squat, press up into the barbell and pull it back over the middle of your body as you squat.

Resources:
The Power Snatch
The Overhead Squat
The Kipping Bar Muscle-Up
The Kipping Chest-to-Bar Pull-Up
The Hang Power Snatch
Jumping Pull-Up Progression

Find a gym near you:
View the CrossFit map

5 rounds for time of:
500-meter row
15 bench presses

♀ 95 lb
♂ 135 lb

Compare to 230419.

Post time to comments.

Stimulus and Strategy:
Today’s workout is a classic combination of pushing and pulling movement functions. In theory, neither movement should affect the other. The only question is, how fast can you row without needing too much rest before lifting the barbell? The loading of the barbell should be on the lighter side of moderate. This should allow you to perform consistent sets of 10 or more reps. As always with the bench press, if you are performing this workout by yourself or no one is around to help, be cautious of pushing to failure — always keep a few reps left in the tank.

Scaling:
Reduce the loading of the barbell. Reduce the distance on the rower.

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

In case of injury or limitation, substitute a 400-meter run or 1,250-meter Echo bike. For the bench presses, perform single-arm dumbbell bench presses or push-ups.

Intermediate option:
5 rounds for time of:
500-meter row
15 bench presses

♀ 75 lb
♂ 115 lb

Beginner option:
3 rounds for time of:
500-meter row
15 bench presses

♀ 45 lb
♂ 75 lb

Coaching cues:
In the bench press, your legs are just as important as your upper body. Drive your feet into the ground, squeeze your glutes, and drive the barbell away from your chest.

Resources:
Rowing Technique Tips
The Bench Press

Find a gym near you:
View the CrossFit map

Complete as many reps as possible in 10 minutes of:
1 wall walk
1 clean and jerk

After each round, add 1 rep to the wall walks and 10 lb to the barbell until time expires.

♀ 145-lb barbell
♂ 205-lb barbell

Post reps to comments.

Stimulus and Strategy:
Today’s workout is an ascending ladder of wall walks, coupled with increased loading in the clean and jerk. After each round, add 1 rep to the wall walks and 10 lb to the barbell until time expires. Your goal should be to complete 4-7 rounds. If you hit the workout as prescribed, your seventh round would be 7 wall walks and 1 clean and jerk at 265 lb. Adjust your loading and weight jumps according to the intended stimulus. Expect the wall walks to fatigue the shoulders and midline. This will ultimately make the jerk more challenging, so when moving through the workout, take your time on your lifts and don’t pick up the bar until you are confident.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the wall walks.

To reduce the complexity of the wall walks, reduce the range of motion. Consider only taking 2-4 steps back toward the wall. For the clean and jerks, perform hang cleans and push presses.

In case of injury or limitation, for the wall walks, consider performing inchworms with your feet on the floor or elevated on a box. For the clean and jerks, perform dumbbell clean and jerks. If there is an overhead limitation, perform cleans with no jerk.

Intermediate option:
Complete as many reps as possible in 10 minutes of:
1 partial wall walk (2 steps toward the wall)
1 clean and jerk

After each round, add 1 rep to the wall walks and 10 lb to the barbell until time expires.

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
Complete as many reps as possible in 10 minutes of:
1 inchworm
1 clean and jerk

After each round, add 1 rep to both the inchworms and clean and jerks until time expires.

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
As you dip and drive in the jerk, drive the elbows up. Keep the elbows high enough to maintain a shoulder “shelf” for the bar to rest on.

Resources:
The Wall Walk
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk
Inchworm

Find a gym near you:
View the CrossFit map

For time:
100 wall-ball shots
25 burpees
75 kettlebell swings
25 burpees
50 knees-to-elbows
25 burpees

♀ 14-lb medicine ball to a 9-foot target and a 35-lb kettlebell
♂ 20-lb medicine ball to a 10-foot target and a 53-lb kettlebell

Stimulus and Strategy:
Today’s workout is a chipper with a repeating burpee element. The loading for both the wall-ball shots and the kettlebell swings should allow you to perform consistent sets of 15-20 reps or more. For the knees-to-elbows, choose a variation that allows you to perform 5-7 reps or more at a time. Have fun with this one, and as with any chipper, just keep “chipping” away.

Scaling:
Reduce the loading of the medicine ball and the kettlebell. Reduce the reps of all the movements.

To reduce the complexity of the wall-ball shots, reduce the height of the target. For the kettlebell swings, reduce the range of motion and perform Russian kettlebell swings. For the knees-to-elbows, reduce the range of motion.

In case of injury or limitation, for the wall-ball shots, perform medicine-ball front squats for an overhead limitation or medicine-ball push presses for a squatting limitation. For the burpees, perform up-downs. For the kettlebell swings, consider single-arm Russian kettlebell swings or kettlebell deadlifts. For the knees-to-elbows, perform hanging knee raises or lying toes-to-bars.

Intermediate option:
For time:
80 wall-ball shots
20 burpees
60 kettlebell swings
20 burpees
40 knees-to-chests
20 burpees

♀ 10-lb medicine ball to a 9-foot target and a 26-lb kettlebell
♂ 14-lb medicine ball to a 10-foot target and a 35-lb kettlebell

Beginner option:
2 rounds for time of:
25 wall-ball shots
5 burpees
20 kettlebell swings
5 burpees
15 hanging knee raises
5 burpees

♀ 6-lb medicine ball to a 9-foot target and an 18-lb kettlebell
♂ 10-lb medicine ball to a 10-foot target and a 26-lb kettlebell

Coaching cues:
The finish position of the kettlebell swing is like a standing plank hold, minus the position of your arms. Your midsection should be rigid and unchanging while your shoulders, hips, knees, and ankles are all in a straight line. A plank on the floor is no different.

Resources:
The Wall-Ball Shot
The Burpee
The Kettlebell Swing
The Knees-to-Elbows
Kipping Hanging Knee Raise

Find a gym near you:
View the CrossFit map

42-30-18 reps for time of:
GHD sit-ups
Dumbbell shoulder-to-overheads

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today’s workout is a gymnastics and weightlifting couplet. The midline stabilization and lower-body fatigue created by the GHD sit-ups will make the dumbbell shoulder-to-overheads more challenging, so manage your reps accordingly. The loading for the dumbbells should be moderate, but expect it to feel heavier than you want following the GHD. You should be able to perform consistent sets of 10 reps.

Scaling:
Reduce the loading of the dumbbells. Reduce the repetitions of the movements.

If you are not familiar with or have not been training consistently on the GHD, minimize the complexity of the GHD sit-ups by reducing the range of motion to parallel.

In case of an injury or limitation, consider performing sit-ups, V-ups, or hollow rocks for the GHD sit-ups. For the dumbbell shoulder-to-overheads, consider performing seated dumbbell shoulder presses or single-arm dumbbell shoulder-to-overheads.

Intermediate option:
35-25-15 reps for time of:
GHD sit-ups to parallel
Dumbbell shoulder-to-overheads

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
21-15-9 reps for time of:
AbMat sit-ups
Dumbbell shoulder-to-overheads

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
When performing the dumbbell shoulder-to-overheads, focus on keeping the biceps close to your ears as the dumbbells are pressed overhead.

Resources:
The GHD Sit-Up
The Dumbbell Push Press
The Dumbbell Push Jerk
The AbMat Sit-Up

Find a gym near you:
View the CrossFit map

3 rounds for time of:
21 chest-to-bar pull-ups
15 strict handstand push-ups
9 deadlifts

♀ 185 lb
♂ 275 lb

Post times to comments.

Stimulus and Strategy:
Today’s workout is a triplet with some higher-skill gymnastics movements paired with a heavy barbell. With the gymnastics movements, choose options that allow you to complete each in 2 minutes or less. For the deadlifts, keep the weight to something you can complete in 1 minute or faster. All in, your goal is to finish this workout in 10 minutes or less. Manage your reps on the gymnastics movements and don’t push to failure; rather, opt for smaller sets with quicker breaks. If you can maintain larger chunks of reps, do it, but limit the longer rest periods.

Scaling:
Reduce the load of the deadlifts. Reduce the reps of the gymnastics movements.

To reduce the complexity of chest-to-bar pull-ups, perform chin-over-bar pull-ups. For the strict handstand push-ups, perform pike push-ups with your feet on a box or on the floor.

In case of injury or limitation, for the chest-to-bar pull-ups, consider jumping pull-ups or ring rows. For the strict handstand push-ups, perform standing dumbbell shoulder presses. For the deadlifts, perform sumo deadlifts or good mornings.

Intermediate option:
3 rounds for time of:
15 pull-ups
12 pike push-ups with feet on a box
9 deadlifts

♀ 155 lb
♂ 225 lb

Beginner option:
3 rounds for time of:
15 ring rows
12 dumbbell shoulder presses
9 deadlifts

♀ 55-lb barbell and 15-lb dumbbells
♂ 75-lb barbell and 20-lb dumbbells

Coaching cues:
When lifting the heavier barbell today, focus on the descent of the deadlift. Set your back, pull the barbell in tight to the body, and press the hips back as the barbell lowers down the body.

Resources:
The Kipping Chest-to-Bar Pull-Up
The Strict Handstand Push-Up
The Deadlift
The Kipping Pull-Up
Box Pike Push-Up
The Ring Row
The Dumbbell Shoulder Press

Find a gym near you:
View the CrossFit map