50-40-30-20-10 reps for time of:
AbMat sit-ups
Double-unders
Walking lunge steps
Double-unders
Post time to comments.
Stimulus and Strategy:
Today’s workout is a spin-off of the classic benchmark Annie. Be prepared for fatigued hip flexors. This may make jumping and consistent sets of double-unders more challenging. That said, consider butterflying your legs on the sit-ups to negate the hip flexors as much as possible with that movement. Aim to complete this workout in 15 minutes or less.
Scaling:
Reduce the reps of each movement. Consider 25-20-25-10-5 as a possible alternative rep scheme.
To reduce the complexity of the double-unders, consider performing 30 seconds of attempts for each set of double-unders. You might also consider performing single-unders.
In case of an injury or limitation, consider performing plank holds in place of the sit-ups. Perform each hold for the same number of seconds as there are reps in each set. For the double-unders, consider performing 10-8-6-4-2 calories on any machine available. For the walking-lunge steps, consider low box step-ups or air squats to a target.
Intermediate option:
30-25-20-15-10 reps for time of:
AbMat sit-ups
Double-unders
Walking lunge steps
Double-unders
Beginner option:
20-15-10-5 reps for time of:
AbMat sit-ups
Single-unders
Walking lunge steps
Single-unders
Coaching cues:
During the double-unders, focus on keeping your elbows and your hands close to your sides to keep the rope long and avoid tripping up.
Resources:
The AbMat Sit-Up
The Double-Under
The Walking Lunge
The Single-Under
Find a gym near you:
View the CrossFit map
For time:
400-meter run
30 clean and jerks
200-meter run
♀ 95 lb
♂ 135 lb
Post time to comments.
Stimulus and Strategy:
This chipper combines the classic benchmark workout Grace, alongside 600 total meters of running. This is intended to be a short effort with a fast pace in mind. The load on the clean and jerks is intended to be moderate and allow for some small unbroken sets combined with consistent singles performed with minimal rest between reps. Advanced athletes can storm through this workout at a blistering pace and attempt to complete it in around 5-6 minutes. Can anyone complete this in sub-5 minutes?
Scaling:
Reduce the loading of the barbell. Reduce the distance of each run.
To reduce the complexity of the clean and jerk, consider performing a hang clean and jerk with a barbell or a pair of dumbbells.
In case of injury or limitation, for the 400-meter run, perform 400/500 meters on the rower or ski erg, or 900/1,250 meters on the Echo bike. For the 200-meter run, perform 200/250 meters on the rower or ski erg, or 500/700 meters on the Echo bike. For the clean and jerks, if there is an overhead limitation, perform a power clean only. If there is a wrist limitation, use one or two dumbbells.
Intermediate option:
For time:
400-meter run
30 clean and jerks
200-meter run
♀ 65 lb
♂ 95 lb
Beginner option:
For time:
200-meter run
30 clean and jerks
200-meter run
♀ 35 lb
♂ 45 lb
Coaching cues:
For clean and jerks, attempt to transition immediately from the clean catch position into the drive phase of the jerk.
Resources:
Banded Running Drill
The Power Clean and Jerk
Find a gym near you:
View the CrossFit map
Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups
♀ 35 lb
♂ 53 lb
Post times to comments.
Compare to 240327.
Stimulus and Strategy:
Helen is a classic benchmark known for being a simple workout that packs a potent punch. The rep scheme is intended to allow athletes to perform this workout at a fast pace with unbroken sets and minimal transition time between movements. Advanced athletes can challenge themselves to complete this workout in under 7 minutes.
Scaling:
Reduce the load of the kettlebell. Reduce the distance of the run.
To reduce the demands of the pull-ups, consider reducing the reps to 6-8 or perform jumping pull-ups. For the kettlebell swings, reduce the range of motion and perform Russian kettlebell swings.
In case of injury or limitation, for the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the kettlebell swings, consider single-arm Russian kettlebell swings or kettlebell deadlifts. For the pull-ups, perform ring rows.
Intermediate option:
3 rounds for time of:
Run 400 meters
21 kettlebell swings
6 pull-ups
♀ 26 lb
♂ 35 lb
Beginner option:
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups
♀ 18 lb
♂ 26 lb
Coaching cues:
In the kettlebell swing, tighten the abdominals, glutes, and quads to avoid overextension of the trunk when the kettlebell is in the overhead position.
Resources:
Running | Pulling and Foot Tapping
The Kettlebell Swing
The Kipping Pull-Up
Jumping Pull-Up Progression
Find a gym near you:
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G.I. Jane
For time:
100 burpee pull-ups
Jump to a pull-up bar 1 foot above your reach.
Post time to comments.
Compare to 210420.
Stimulus and Strategy:
Today’s workout is a benchmark workout called G.I. Jane. If you have completed this workout before, look back at your previous score to help you navigate today’s effort. This workout is all about mental fortitude and your ability to endure the monotony of the task in front of you. There is nothing fancy here — just “fall” to the floor, get up, and get your chin over the pull-up bar. Your legs are your best friend when it comes to these pull-ups. Use them to jump your chin up over the bar. Choose a height for your pull-up bar that allows you to keep moving. When in doubt, lower the pull-up bar and go faster.
Scaling:
Reduce the reps and/or the height of the pull-up bar.
To reduce the complexity of the burpee, consider performing an up-down. For the pull-up portion of the movement, reduce the height of the pull-up bar to allow yourself the opportunity to jump your chin over the bar.
In case of injury or limitation, perform burpees or up-downs with a jump to touch the pull-up bar (instead of performing the pull-up).
Intermediate option:
For time:
70 burpee pull-ups
Jump to a pull-up bar 6 inches above your reach.
Beginner option:
For time:
50 burpee pull-ups
Jump to a pull-up bar at the middle of your forearms when your arms are extended overhead.
Coaching cues:
Draw a line on the floor directly underneath the pull-up bar. On each burpee, place your hands on this line and focus on jumping your feet to your hands. This will position you in the best spot to jump to your bar.
Resources:
Burpee Pull-Up | Movement Demo
The Burpee Pull-Up With Greg Amundson
Burpee Pull-Up Tips
Find a gym near you:
View the CrossFit map
Elizabeth
21-15-9 reps for time of:
Cleans
Ring dips
♀ 95 lb
♂ 135 lb
Post time to comments.
Compare to 230623.
Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark and is meant to be completed relatively quickly. The goal is to complete the work in 10 minutes or less. The cleans can be performed as either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. If you have completed this workout in the past, use your previous score to help you navigate today’s effort.
Scaling:
Reduce the loading of the barbell.
To reduce the complexity of the ring dips, consider jumping ring dips or foot-assisted ring dips. For the cleans, perform hang power cleans.
In case of injury or limitation, perform single-dumbbell cleans. For the ring dips, consider push-ups or bench/box dips.
Intermediate option:
21-15-9 reps for time of:
Cleans
Jumping ring dips
♀ 65 lb
♂ 95 lb
Beginner option:
15-12-9 reps for time of:
Cleans
Foot-assisted ring dips
♀ 35 lb
♂ 45 lb
Coaching cues:
As you are moving up and down on the rings, keep the rings close to your body — almost as if you were trying to put the rings in your pockets.
Resources:
The Clean
The Power Clean
The Ring Dip
Ring Dip Scaling
Find a gym near you:
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Cindy
Complete as many rounds and reps as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats
Post rounds completed to comments.
Compare to 220927.
Stimulus and Strategy:
Today’s workout is a classic benchmark, and with Murph right around the corner, what better way to prepare than to test Cindy. Look back to your previous attempt to help you navigate today’s effort. For most, push-ups become the crux of this workout. If this is you, manage your reps by taking breaks early and before you need to.
Scaling:
Reduce the volume of one or more movements to accommodate a limitation. Reduce the total time of the workout. This will limit the amount of volume accumulated.
To reduce the complexity of the pull-ups, consider reducing the total number of reps per round, or substituting with jumping pull-ups or ring rows. For the push-ups, consider performing reps from the knees or placing the hands on a 30-inch box.
In case of injury or limitation, consider performing single-arm ring rows or dumbbell bent-over rows for the pull-ups. For the push-ups, consider dumbbell floor presses. For the air squats, consider squatting to a target that allows for pain-free range of motion.
Intermediate option:
Same as Rx’d.
Beginner option:
Every 2 minutes for 10 rounds:
3 ring rows
6 hand-elevated push-ups
9 air squats
Coaching cues:
In the push-up, squeeze your stomach, thighs, and glutes throughout the movement. This is to ensure the entire body travels up and down as a rigid unit.
Resources:
The Kipping Pull-Up
The Push-Up
The Air Squat
Find a gym near you:
View the CrossFit map
For time:
Run 5,000 meters
Compare to 241210.
Post time to comments.
Stimulus and Strategy:
If executed properly, this workout challenges the boundaries of human performance and requires no equipment. It's a fantastic test of stamina, endurance, and mental fortitude. Experienced athletes should try for a PR on this benchmark effort. Look back at your previous time to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run in no more than 20 minutes.
Scaling:
Reduce the distance of the run.
In case of injury or limitation, consider 11,200/16,000 meters on the Echo bike or 4,000/5,000 meters on the rower or SkiErg.
Intermediate option:
Same as Rx’d.
Beginner option:
On a 20-minute clock:
Run for distance
Coaching cues:
To avoid inefficient movement patterns while you run, imagine you’re running on the crossties of a railroad track, keeping your feet right under your body and landing on the balls of your feet.
Resources:
Running | Falling Forward
Running | Position Drill
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Fight Gone Bad
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing calories
Rest 1 minute
♀ 14-lb medicine ball to 9 feet, 55-lb barbell, 20-inch box
♂ 20-lb medicine ball to 10 feet, 75-lb barbell, 20-inch box
Post total reps to comments and log your score in the CrossFit app (CrossFit Benchmarks are located in the "Progress" tab).
Compare to 240412
Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark. Look back to your previous score to help you navigate today’s effort. Push to keep moving for as much of each minute as possible. Capitalize on movements you excel at and pace yourself on your weaker movements. If you have completed this workout before, don’t pace it. Give the first round a run for its money, and then hang on for the ride.
Scaling:
Reduce the loading of the barbell and medicine ball.
Reduce the complexity of the wall-ball shots by lowering the height of the target. For the sumo deadlift high pulls, perform the movement with a kettlebell or dumbbell. For the box jumps, reduce the height of the box. For push presses, perform the movement with dumbbells.
In case of injury or limitation, use any machine available to perform calories. For the wall-ball shots, perform medicine-ball squats (overhead limitation). For the sumo deadlift high pulls, perform kettlebell or dumbbell sumo deadlifts or Russian kettlebell swings. For the box jumps, perform step-ups. For the push presses, perform single-arm dumbbell push presses or shoulder presses.
Intermediate option:
Same as Rx’d.
Beginner option:
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing calories
Rest 1 minute
♀ 6-lb medicine ball to 9 feet, 35-lb barbell, 12-inch box
♂ 10-lb medicine ball to 10 feet, 45-lb barbell, 12-inch box
Coaching cues:
From the top of the sumo deadlift high pull, focus on returning the hands to the hips before hinging at the hips to return the barbell to the floor.
Resources:
The Wall-Ball Shot
The Sumo Deadlift High Pull
The Box Jump
The Push Press
Rowing Technique Tips
Find a gym near you:
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3 rounds for time of:
12 dumbbell squat cleans
24 toes-to-bars
400-meter run
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Post time to comments.
Stimulus and Strategy:
Today’s workout is a 3-round triplet reminiscent of the benchmark workout Helen. Aim to hang on to the dumbbells and go unbroken for as many sets as possible. Unlike Helen, the run is last because it will force you to push the pace on the final round.
Scaling:
Reduce the load of the dumbbells. Reduce the distance of the run.
To reduce the complexity of the squat cleans, perform hang dumbbell squat cleans. For the toes-to-bars, reduce the range of motion by bringing the knees up to the armpits or the chest.
In case of injury or limitation, for the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the dumbbell squat cleans, consider single-dumbbell squat cleans, power cleans, or goblet squats. For the toes-to-bars, perform V-ups or sit-ups.
Intermediate option:
3 rounds for time of:
12 dumbbell squat cleans
24 toes-to-bars
400-meter run
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
3 rounds for time of:
12 dumbbell squat cleans
12 hanging knee raises
200-meter run
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
To increase the cycle time of the dumbbell squat cleans, try keeping your feet in a position where you can both pull off the floor and squat. This will keep you from having to adjust your feet on every rep.
Resources:
The Dumbbell Clean
The Kipping Toes-to-Bar
From the Archives: Running Technique
Hanging Knee Raises
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Karen
For time:
150 wall-ball shots
♀ 14-lb ball to 9-foot target
♂ 20-lb ball to 10-foot target
Compare to 210603.
Post time to comments.
Stimulus and Strategy:
Today’s workout is a classic benchmark containing a high volume of a light weightlifting movement. If you have completed this workout before, be sure to look back at your score to help you navigate today’s effort. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required to log your best time.
Scaling:
Reduce the total number of reps. Reduce the weight of the medicine ball.
To reduce the complexity of the wall-ball shot, consider reducing the height of the target. You may also consider performing thrusters with a light pair of dumbbells.
In case of injury or limitation, perform dumbbell front squats for an overhead limitation or dumbbell push presses for a squat limitation.
Intermediate option:
For time:
150 wall-ball shots
♀ 10-lb ball to 9-foot target
♂ 14-lb ball to 10-foot target
Beginner option:
For time:
75 wall-ball shots
♀ 6-lb ball to 9-foot target
♂ 10-lb ball to 9-foot target
Coaching cues:
In each wall-ball shot, focus on pulling yourself to the bottom of each rep versus “falling” or collapsing to the bottom of the squat. This means actively thinking about screwing your feet into the ground and pulling the hips down to the bottom of the squat (hip crease below parallel).
Resources:
The Wall-Ball Shot
Find a gym near you:
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Rest Day
Featured Article
Beyond the Open: 15 Benchmark Workouts to Guide Your CrossFit Progress Year-Round
The CrossFit Open may highlight our strengths and weaknesses, but real progress happens year-round. By strategically incorporating 15 key benchmark workouts — from strength tests to endurance challenges — you can track your fitness, identify gaps, and ensure your programming drives well-rounded improvement. Rather than training for the test, these workouts serve as checkpoints, helping you assess whether your training is building strength, stamina, and resilience across all modalities. Ready to take control of your progress? Let’s dive in.
Find a gym near you:
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Complete as many rounds and reps as possible in 12 minutes of:
5 pull-ups
10 knees-to-elbows
15 goblet squats
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Compare to 250111.
Post total reps to comments.
Stimulus and Strategy:
Today’s workout is a repeat from January. This effort has a rep scheme like you would find in the benchmark Cindy. However, in this effort, you don’t have the upper-body pressing movement. Instead, we have a triplet that focuses on the midline and lower-body stamina. Choose options that allow you to perform a single round in 2 minutes or less.
Scaling:
Reduce the loading of the kettlebell to maintain unbroken goblet squats.
Reduce the complexity of the pull-ups by performing jumping pull-ups or ring rows. For the knees-to-elbows, perform knees-to-chests, hanging knee raises, or V-ups. First, look to reduce the load of the kettlebell, but if necessary, perform an air squat.
In case of injury or limitation, perform ring rows or single-arm ring rows. For the knees-to-elbows, perform V-ups, sit-ups, or plank holds. For the goblet squats, consider air squats or lunges.
Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
5 pull-ups
10 knees-to-chests
15 goblet squats
♀ 26-lb kettlebell
♂ 35-lb kettlebell
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
5 ring rows
10 hanging knee raises
15 air squats
Coaching cues:
When performing a gymnastics-style kipping pull-up, focus on pushing away from the bar and keeping your feet under your body. This will send you perfectly into the forward position of your next swing.
Resources:
The Kipping Pull-Up
Knees-to-Elbows Efficiency Tips
The Goblet Squat
Find a gym near you:
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4 rounds for time of:
400-meter run
50 air squats
Compare to 231222.
Post time to comments.
Stimulus and Strategy:
Even though it doesn’t have a name, today’s workout is a benchmark. Those of you who have completed it in the past know its potency. As a frame of reference, choose options that allow you to keep the run efforts to 2:15 or less and the air squats to 1:30 or less. Push the pace on the run and try not to stop on the air squats. Move at a steady pace on the air squats, and remember to breathe. Expect lactic acid to build up on the squats, but once you get out on the run, that feeling will subside.
Scaling:
Reduce the distance of the run. Reduce the number of air squats in each set.
To reduce the complexity of the air squats, consider squatting to a target and moving through a pain-free range of motion.
In case of an injury or limitation, consider substituting a 900/1,250-meter Echo bike or 400/500-meter row in place of the run. If squatting is not an option, consider lunges or unloaded good mornings.
Intermediate option:
Same as Rx’d.
Beginner option:
4 rounds for time of:
200-meter run
20 air squats
Coaching cues:
Resist the urge to “fall” to the bottom of the air squat. Instead, focus on pulling yourself down to the end range of motion by screwing your feet into the ground, pressing your hips back and down, and pulling your chest up away from the ground.
Resources:
CrossFit Running Course
The Air Squat
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Power Amanda
9-7-5 reps for time of:
Muscle-ups
Power snatches
♀ 95 lb
♂ 135 lb
Post time to comments.
Compare to similar 220407.
Stimulus and Strategy:
Amanda is a classic benchmark workout. Typically, this workout is performed with a squat snatch, however, today we are going to perform a power snatch. Most athletes should aim to complete the workout in 12 minutes or less. Some more advanced athletes could finish in 5 minutes or less.
Scaling:
Reduce the volume of the muscle-ups. Athletes who have muscle-ups, but not the overall volume, should consider reducing the repetitions to 7-5-3 or 4-3-2.
To adjust the complexity of the muscle-ups, perform a jumping muscle-up, low-ring transition, or ring rows and push-ups. For the power snatch, perform a hang power snatch, a hang muscle snatch, or a dumbbell snatch.
In case of an injury or limitation, consider performing low-ring transitions, or ring rows and push-ups. For the power snatch, consider a hang power clean or single-arm dumbbell snatch.
Intermediate option:
For time:
5-3-1
Muscle-ups
9-7-5
Power snatches
♀ 75 lb
♂ 115 lb
Beginner option:
9-7-5 reps for time of:
Ring rows
Push-ups
Power snatches
♀ 35 lb
♂ 45 lb
Coaching cues:
The third pull in the snatch is you pulling yourself underneath the object, not the object up to you. After you extend your hips, pull yourself under the barbell.
Resources:
The Kipping Muscle-Up
The Power Snatch
The Ring Row
The Push-Up
Find a gym near you:
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For time:
30 handstand push-ups
30 deadlifts
30 ring dips
30 power cleans
30 pull-ups
30 thrusters
♀ 155-lb deadlifts, 95-lb cleans, 65-lb thrusters
♂ 225-lb deadlifts, 135-lb cleans, 95-lb thrusters
Post time to comments.
Stimulus and Strategy:
Today’s workout is a chipper and may look familiar. This mash-up fuses together three classic CrossFit benchmarks: Diane, Elizabeth, and Fran, but with fewer reps than the traditional 45 of each movement. That said, this should challenge you to keep moving and maintain larger chunks of reps. All athletes should use options that allow them to finish in 15 minutes or less. Advanced athletes may be able to go sub-10.
Scaling:
Reduce the loading of each barbell to something that feels moderate-to-light for each movement and that you can complete in sets of at least 10 while fresh.
To reduce the complexity of the handstand push-up, perform a pike push-up or dumbbell shoulder press. For the ring dips, lower the rings to a position that allows your feet to touch the ground. Then use them to help you move through the range of motion. For the pull-ups, perform a jumping pull-up or ring row. For the barbell movements, reduce the loading to something that allows you to focus on the technique and move safely.
In case of an injury or limitation, consider using a single dumbbell for most of the movements. Perform a single-arm shoulder press for the handstand push-ups, a dumbbell sumo deadlift for the deadlift or an unweighted good morning, a push-up or dumbbell floor press for the ring dips, a single-arm dumbbell power clean for the power cleans, a single-arm ring row for the pull-ups, and a single-arm dumbbell thruster, dumbbell front squat, or dumbbell push press for the thruster.
Intermediate option:
For time:
30 handstand push-ups
30 deadlifts
30 ring dips
30 power cleans
30 pull-ups
30 thrusters
♀ 125-lb deadlifts, 65-lb cleans, 55-lb thrusters
♂ 185-lb deadlifts, 95-lb cleans, 75-lb thrusters
Beginner option:
For time:
20 dumbbell shoulder presses
20 deadlifts
20 foot-assisted ring dips
20 power cleans
20 ring rows
20 thrusters
♀ 10-lb dumbbells, 55-lb deadlifts, 35-lb cleans, 35-lb thrusters
♂ 15-lb dumbbells, 75-lb deadlifts, 45-lb cleans, 45-lb thrusters
Coaching cues:
For the power cleans in today’s workout, it may be tempting to perform muscle cleans or use more upper body. Be cautious as the next movement is pull-ups. Instead, focus on using your legs and pulling into a partial squat.
Resources:
The Kipping Handstand Push-Up
The Deadlift
The Ring Dip
The Power Clean
The Kipping Pull-Up
The Thruster
Ring Dip Scaling
The Ring Row
Find a gym near you:
View the CrossFit map
Complete as many reps as possible in 10 minutes of:
Calories on the Echo bike
Post calories to comments.
Stimulus and Strategy:
There is nothing fancy about today’s workout — it’s just you and the “friendly” bike. A good benchmark is to try to accumulate your body weight in calories. That said, this is a “pain cave” kind of effort. How deep are you willing to go? Experienced athletes should try to maintain an uncomfortable pace for as long as possible. Less-experienced athletes should work at a pace that allows them to stay consistent, breathe, and maintain good posture.
Scaling:
This workout is self-scalable. Slow down, breathe, and find a pace that allows you to recover. Speed up when you can speed up and slow down when you need to slow down.
In case of injury or limitation, perform this workout on any machine available.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Coaching cues:
Maintaining good posture on the bike can go a long way in mid-workout recovery. Focus on sitting up taller, opening up your airways, and allowing your lungs to get more air.
Resources:
Rogue Echo Bike
Annie Sakamoto vs. the Echo Bike From 240119
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10 rounds for time of:
9 thrusters
35 double-unders
♀ 65 lb
♂ 95 lb
Post time to comments.
Compare to 170807.
Stimulus and Strategy:
Today’s workout is a retest of a previous Open workout from 2017. If you have completed this before, look back at your score. In most cases, the barbell loading should not be the limiting factor. Instead, it should be performing these two movements while managing a high heart rate. Most should aim to complete this workout in less than 20 minutes. That being said, today could be a day to try the prescribed version even if you have to break up each set of thrusters. This builds confidence and allows you to establish a time for this benchmark.
Scaling:
Reduce the loading of the barbell to maintain unbroken reps for most of your sets.
To reduce the complexity of the thruster, use a pair of dumbbells or perform a front squat followed by a push press. For the double-unders, perform as many as you can in 30 seconds or perform single-unders.
In case of injury or limitation, perform a single-arm dumbbell thruster, a front squat for an overhead limitation, or a push press for a squat limitation. For the jump rope, get on any machine and accumulate 6/8 calories per round.
Intermediate option:
10 rounds for time of:
9 thrusters
35 double-unders
♀ 55 lb
♂ 75 lb
Beginner option:
5 rounds for time of:
9 thrusters
35 single-unders
♀ 35 lb ♂ 45 lb
Coaching cues:
To speed up the cycle time on the thruster, think about pulling the barbell down from the overhead position. As soon as it hits your shoulders, move to the squat.
Resources:
The Thruster
The Double-Under
Open Workout 17.5
Register for the 2025 CrossFit Open
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Gwen
15-12-9 reps for load of:
Clean and jerk
Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.
Post load to comments.
Compare to 220821.
Stimulus and Strategy:
Most athletes should perform this benchmark workout as written. All athletes should focus on maintaining mechanics and consistency while increasing the loading. Warm up by adding weight slowly, ensuring you can maintain great technique prior to adding additional load. For the set of 15 reps, find a weight you feel confident performing for 10 reps. In the set of 15, reps 1-7 should be no problem, reps 8-12 will take some focus and challenge your barbell stamina, and reps 13-15 should challenge your mental fortitude and barbell technique as you get tired.
Scaling:
Reduce the loading of the barbell to maintain the safety and integrity of the movement.
To reduce the complexity of the movement, reduce the loading and perform a hang clean and push press. Newer athletes should ignore the touch-and-go requirement and instead take a few seconds to establish a sound setup position.
In case of injury or limitation, use a dumbbell or pair of dumbbells. Use a hang power clean instead of a pull from the floor. If there is an overhead limitation, perform the clean only.
Intermediate option:
Same as Rx’d.
Beginner option:
12-9-6 reps for load of:
Clean and jerk
Coaching cues:
Think of the clean and jerk as two jumps. The first jump gets the barbell to the shoulders and the second jump gets the barbell overhead.
Resources:
The Clean and Jerk
The Power Clean and Split Jerk
Workout Tips for Gwen From 220821
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Complete as many rounds and reps as possible in 12 minutes of:
5 pull-ups
10 knees-to-elbows
15 goblet squats
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Post total reps to comments.
Stimulus and Strategy:
Today’s workout has a rep scheme like you would find in the benchmark Cindy. However, in this effort, you don’t have the upper-body pressing movement. Instead, we have a triplet that focuses on the midline and lower-body stamina. Choose options that allow you to perform a single round in 2 minutes or less.
Scaling:
Reduce the loading of the kettlebell to maintain unbroken goblet squats.
Reduce the complexity of the pull-up by performing jumping pull-ups or ring rows. As for the knees-to-elbows, perform knees-to-chest, hanging knee raises, or V-ups. First look to reduce the load of the kettlebell, but if necessary, perform an air squat.
In case of injury or limitation, perform ring rows or a single-arm ring row. For the knees-to-elbows, perform a V-up, sit-up, or plank hold. For the goblet squats, consider an air squat or lunge.
Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
5 pull-ups
10 knees-to-chests
15 goblet squats
♀ 26-lb kettlebell
♂ 35-lb kettlebell
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
5 ring rows
10 hanging knee raises
15 air squats
Coaching cues:
In the knees-to-elbows, focus on leaning back in your kip swing as you press down against the pull-up bar. This leanback will make it easier to get your knees to your elbows.
Resources:
The Kipping Pull-Up
Kettlebell Goblet Squat
Kipping Hanging Knee Raises
Efficiency Tips: Knees-to-Elbows With Chris Spealler
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For time:
30 ring muscle-ups
Compare to 230109.
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Stimulus and Strategy:
Today’s workout is a classic benchmark. If you have completed this workout before, check your last time and use that information to help you attack today’s effort. In most cases, this workout should take 10 minutes or less. However, if you have been practicing and accumulating pulling and pressing volume, today can be a good day to work until you complete the reps — don’t worry about the clock. You can build confidence and establish a time for this benchmark.
Scaling:
Reduce the total number of reps or perform the intermediate option.
To adjust the complexity of the movement, consider a jumping ring muscle-up, a banded ring muscle-up, pull-ups or chest-to-bar pull-ups + dips, or low-ring transitions.
In case of injury or limitation, perform low-ring transitions or a single-arm dumbbell hang clean and shoulder press.
Intermediate option:
Complete as many reps as possible in 10 minutes of:
Ring muscle-ups
- Your workout is over if you complete 30 reps before the 10-minute mark.
Beginner option:
For time:
30 low-ring muscle-up transitions
Coaching cues:
To link ring muscle-ups together, at the top of the rep, let the shoulders fall back behind the rings while the arms push the body away from the rings. The feet should be directly below the body, if not slightly in front, as you are pushing away. This technique will send you right into the next swing.
Resources:
The Kipping Muscle-Up
Jumping Ring Muscle-Up
Toe-Assisted Ring Muscle Up
Kipping Floor Muscle-Up
Low-Ring Muscle-Up Tips
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For time:
2,000-meter row
Post time to comments.
Compare to 190720 and similar 240213.
Stimulus and Strategy:
Today’s workout is a benchmark. If you have completed this benchmark previously, look back to your last attempt and use the information to help you attack the row. Push for a PR today. If this is your first time, ease into your first 500 meters and try to increase your pace the further you get into the effort. Most athletes can perform this effort as prescribed and record a benchmark time in the CrossFit Games app.
Scaling:
Reduce the total distance of the effort.
In case of injury or limitation, perform a 1,600-meter run or 3,500/5,000-meter Echo bike.
Intermediate option:
Same as Rx’d.
Beginner option:
On an 8-minute clock:
Row meters for distance
Coaching cues:
In your first 500 meters, hold 1-3 seconds faster than your target pace overall. In the middle 1,000 meters, pull back to your target pace. In the final 500 meters, find out what’s left in the tank.
Resources:
Rowing Technique Tips
Fixing Common Rowing Errors
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For time:
Run 5,000 meters
Compare to 240423.
Post time to comments.
Scaling:
If executed properly, this workout challenges the boundaries of human performance and requires no equipment. It's a fantastic test of stamina, endurance, and mental fortitude. Experienced athletes should try for a PR on this benchmark effort. Look back at your previous time to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run in no more than 20 minutes.
Intermediate option:
Same as Rx’d.
Beginner option:
On a 20-minute clock:
Run for distance
Coaching cues:
To avoid inefficient movement patterns while you run, imagine you’re running on the crossties of a railroad track, keeping your feet right under your body and landing on the balls of your feet.
Resources:
CrossFit Benchmark Workout 5K Run at Coast Range CrossFit From 230804
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Barbara
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely 3 minutes between rounds.
Post times to comments.
Compare to 220111.
Scaling:
Today’s workout is a classic benchmark effort. The goal is to maintain a relatively consistent time in each round. If unable to finish each movement in 3 sets or less, decrease the reps by 5-10 per movement. You should also be able to complete a single round in 5 minutes or less if you are going to attempt this workout as prescribed.
Intermediate option:
5 rounds, each for time, of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats
Rest precisely 3 minutes between rounds.
Beginner option:
3 rounds, each for time, of:
10 ring rows
15 push-ups from the knees
20 sit-ups
25 squats
Rest precisely 3 minutes between rounds.
Coaching cues:
Avoid the “snakey” push-up. Your entire body should move up and down as a single unit. To do so, squeeze your thighs, glutes, and abs as you move through each push-up.
Resources:
The Kipping Pull-Up
The Push-Up
The AbMat Sit-Up
The Air Squat
The Ring Row
The Push-Up From the Knees
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Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 ½-bodyweight deadlifts
Bodyweight bench presses
¾-bodyweight squat cleans
Compare to 221030.
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Scaling:
Today’s workout is a classic CrossFit benchmark. Its nickname is “the three bars of death.” The earlier rounds of this workout are a bit of a grind. Go unbroken where you can and manage your reps when you need to catch your breath. For example, singles on the squat cleans are a great way to manage your heart rate and prepare yourself for the next round. This effort contains a high volume of weightlifting at a moderate load. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume. If you are able, use a spotter when performing the bench presses. This is purely a safety consideration. If you are unable to find a spotter, do not push to failure and break before you think you need to.
Intermediate option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 ¼-bodyweight deadlifts
¾-bodyweight bench presses
½-bodyweight cleans
Beginner option:
8-7-6-5-4-3-2-1 reps for time of:
¾-bodyweight deadlifts
½-bodyweight bench presses
⅓-bodyweight cleans
Coaching cues:
In the bench press, be sure to set yourself up so your feet can have full contact with the floor. This will allow you to drive through your heels and use your lower half.
Resources:
The Deadlift
The Bench Press
The Clean
From the Archives: Chris Spealler Does Linda
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Nancy
5 rounds for time of:
400-meter run
15 overhead squats
♀ 65 lb
♂ 95 lb
Post time to comments.
Compare to 230918.
Scaling:
Today’s workout is a classic CrossFit benchmark. Be sure to look back at your previous score to help you better understand your strategy for today’s effort. Choose a load that allows you to complete most of the overhead squats unbroken. The challenge of this workout is to keep an aggressive pace on each element knowing that neither the lifting nor the running are so demanding on their own that you’ll need extended rests. Advanced athletes should resist the temptation to add load and instead commit to a run pace that’s just a little too hot.
Intermediate option:
5 rounds for time of:
400-meter run
10 overhead squats
♀ 65 lb
♂ 95 lb
Beginner option:
5 rounds for time of:
200-meter run
10 overhead squats
♀ 35 lb
♂ 45 lb
Coaching cues:
Press up into the barbell and rotate your arms so your elbows face the ground. Do not relent on this technique throughout the workout.
Resources:
CAP Tips: Running Position Drill
The Overhead Squat
Workout Tips From 230918 With Adrian Bozman
Find a CrossFit Course Near You
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Karen
For time:
150 wall-ball shots
♀ 14-lb medicine ball to 9-foot target
♂ 20-lb medicine ball to 10-foot target
Post time to comments.
Compare to 220403.
Scaling:
This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Consider strategic breaks as a way to keep yourself moving and avoid longer periods of hook-gripping your shorts. Remember, one more rep is one rep closer to finishing the workout. Be sure to look back at your previous score to help you better understand your strategy for today’s effort.
Intermediate option:
For time:
150 wall-ball shots
♀ 10-lb medicine ball to 9-foot target
♂ 14-lb medicine ball to 10-foot target
Beginner option:
For time:
75 wall-ball shots
♀ 6-lb ball
♂ 10-lb ball
Coaching cues:
Oftentimes in this workout, it's the shoulders and arms that cause you to take more breaks. Immediately after releasing the ball, consider bringing your arms back down toward your shoulders. Take a quick breath, and get ready for the ball to return. Repeating this across larger sets can delay shoulder fatigue.
Resources:
The Wall-Ball Shot
Workout Tips for Karen
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Jackie
For time:
1,000-meter row
50 thrusters
30 pull-ups
♀ 35 lb
♂ 45 lb
Compare to 220808.
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Scaling:
Today’s workout is a classic CrossFit benchmark. If you have completed this workout previously, look back at your score. This workout is meant to be a sprint and completed in 10 minutes or less. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups to crank out large sets that test your conditioning.
Intermediate option:
For time:
1,000-meter row
50 thrusters
30 pull-ups
♀ 25 lb
♂ 35 lb
Beginner option:
For time:
800-meter row
30 thrusters
20 ring rows
♀ 15 lb
♂ 25 lb
Resources:
Rowing
The Thruster
The Kipping Pull-Up
The Butterfly Pull-Up
The Ring Row
Jackie: CrossFit WOD Tips
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Diane
21-15-9 reps for time of:
Deadlifts
Handstand push-ups
♀ 155 lb
♂ 225 lb
Compare to 200602.
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Scaling:
Today’s workout is a classic CrossFit benchmark. If you have completed this workout previously, look back at your score. This workout is meant to be a sprint and completed in 10 minutes or less. The load on the barbell is meant to be moderately heavy and allow you to complete each round in 3 sets or less. Scale the handstand push-ups as needed to complete your first set in no more than 3 minutes.
Intermediate option:
For time:
21-15-9
Deadlifts
12-9-6
Handstand push-ups
♀ 105 lb
♂ 155 lb
Beginner option:
For time:
21-15-9
Deadlifts
12-9-6
Pike push-ups
♀ 55 lb
♂ 75 lb
Resources:
The Deadlift
The Kipping Handstand Push-Up
Handstand Push-Up Variations
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30-25-20-15-10 reps for time of:
Double-under crossovers
Toes-to-bars
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Scaling:
This is a twist on the classic CrossFit benchmark Annie. The idea is to increase the difficulty of the rope skill and mix it with a more advanced gymnastics movement. It is expected that you will trip more with the double-under crossovers than with the standard double-under. You may need to add a few singles between the doubles, but keep chipping away. The goal is to make it less than 7 minutes for the more proficient athletes, and up to 15 minutes for less-experienced athletes in order to practice these skills.
Intermediate option:
21-18-15-12-9 reps for time of:
Double-under crossover attempts
Toes-to-bars
Beginner option:
15-12-9-6-3 reps for time of:
Single-under crossovers
Hanging knee raises
Resources:
Double-Under Crossovers at the CrossFit Games
Single-Under Crossovers
The Kipping Toes-to-Bar
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4 rounds for time:
25-foot handstand walk
25 pull-ups
25-foot handstand walk
25 push-ups
25-foot handstand walk
25 sit-ups
25-foot handstand walk
25 air squats
Post times to comments.
Scaling:
Today’s workout is a twist on the classic CrossFit benchmark Angie. Expect this variation to be disorienting and require more upper-body strength and stamina. This added challenge should cause you to manage your reps and think about strategic breaks. For example, breaking the pull-ups into consistent sets of 5-10 and minimizing rest between sets. Even though your capacity may allow for more, these strategic breaks can keep you “fresh” for longer and keep you in control of your workout.
Typically, Angie should be completed in 20 minutes or less. With the added challenge in today’s variation, athletes should aim to complete this workout in 30 minutes or less.
Less-experienced athletes should reduce the distance of the handstand walks and the reps of the other movements. Consider one of the options below based on your capacity and experience.
Intermediate option:
4 rounds for time:
15 shoulder taps *Choose from the options below
15 pull-ups
15 shoulder taps
15 push-ups
15 shoulder taps
15 sit-ups
15 shoulder taps
15 air squats
*In a handstand against the walk
*With feet on a box
*In a pike position on the floor
Beginner option:
4 rounds for time:
15-foot bear crawl
10 jumping pull-ups
15-foot bear crawl
10 push-ups from the knees
15-foot bear crawl
10 sit-ups
15-foot bear crawl
10 air squats
Coaching cues:
Struggling to stay inverted during your handstand walks? It’s all about commitment. Allow your feet to come fully forward of your body as you press the support arm into the ground with an engaged midline and active shoulder, moving one hand at a time.
Resources:
The Handstand Walk
The Kipping Pull-Up
Jumping Pull-Up Demo
The Push-Up
The AbMat Sit-Up
The Air Squat
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Ingrid
10 rounds for time of:
3 snatches
3 burpees over the bar
♀ 95 lb
♂ 135 lb
Post times to comments.
Compare to 210103.
Scaling:
Today’s workout is one of the newer CrossFit benchmark workouts. This is meant to be completed in 10 minutes or less — more moving and less hook-gripping your shorts. Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.
Intermediate option:
10 rounds for time of:
3 snatches
3 burpees over the bar
♀ 75 lb
♂ 115 lb
Beginner option:
7 rounds for time of:
3 snatches
3 burpees over the bar
-Step over the bar as needed.
♀ 35 lb
♂ 45 lb
Coaching cues:
When moving through these small power-snatch sets, think about cycling the bar quickly with little to no pause at the hips from early in the workout to maximize hip extension and efficiency.
Resources:
The Power Snatch
CAP Demo | Lateral Burpee Over Bar
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