CrossFit's Workout Of The Day

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

Rest 3 minutes between rounds.

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

Post total reps to comments.

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

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

Rest 3 minutes between rounds.

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

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

Rest 3 minutes between rounds.

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

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

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Adrian

7 rounds for time of:
3 forward rolls
5 wall walks
7 toes-to-bars
9 box jumps

♀ 24-inch box
♂ 30-inch box

Compare to 120923.

Post time to comments.

Stimulus and Strategy:
Today's Hero workout is in honor of U.S. Army Sgt. 1st Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, who died on Aug. 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.

Expect this one to be a gymnastics skill-intensive workout with a variety of relatively complex movements. Complete the forward rolls in under 30 seconds, the wall walks in under 90 seconds, unbroken toes-to-bars in under 30 seconds, and the box jumps in under 45 seconds. Scale as needed to finish within these intended time domains. Shoot for a more challenging box height than you'd usually go for, but make sure you can still keep moving. The early rounds should be done in about 2 minutes, with no round taking longer than 3:15. Let today be what you need based on how you’re feeling after Murph.

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

Intermediate option:
7 rounds for time of:
3 forward rolls
3 wall walks
7 hanging leg raises
9 box jumps

♀ 20-inch box
♂ 24-inch box

Beginner option:
7 rounds for time of:
3 elevated candlestick rolls
3 inchworms + push-ups from the knees
7 toes-to-kettlebells
7 plate jumps

Resources:
The Forward Roll
The Wall Walk
The Kipping Toes-to-Bar
The Box Jump
Toes-to-Bar Scaling
The Inchworm + Push-Up From the Knees
CrossFit Hero and Tribute Workouts

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Murph

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

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

Compare to 250526.

Post time to comments.

Stimulus and Strategy:
Today, we take on the Hero workout Murph in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. Visit the Murph Challenge site to learn more and support the Murph Foundation. This workout was named in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

If you think this work may take longer than 60 minutes to complete, consider removing the vest and/or reducing the volume. Scale the pull-ups to complete 5 reps in 1-2 sets with ease. If this is a challenge, scale the volume or substitute with ring rows or jumping pull-ups. Scale push-up and squat volume to allow for continued movement. Most athletes will opt for 5-10-15 reps for 20 rounds. If you plan to do 10-20-30 reps for 10 rounds or anything greater, you should anticipate being able to perform pull-ups in sets of 5 or more and push-ups in sets of 3 or more throughout the workout. Be sure to log your Murph score in the CrossFit app!

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

Partition the pull-ups, push-ups, and air squats as desired. Head out for the second run no later than 25 minutes.

Beginner option:
For time:
800-meter run
Then,
10 rounds of:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then,
800-meter run

Head out for the second run no later than 20 minutes.

Resources:
Pose Running Drills | Lean and Pull
The Kipping Pull-Up
The Push-Up
The Air Squat
Murph Hero Workout
CrossFit Hero and Tribute Workouts

Find a gym near you:
View the CrossFit map

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

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

Post time to comments.

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

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

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

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

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

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

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

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

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

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

Post time to comments.

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

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

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

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

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

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

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

♀ 125-lb barbell
♂ 185-lb barbell

Post time to comments.

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

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

♀ 95-lb barbell
♂ 135-lb barbell

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

♀ 35-lb barbell
♂ 45-lb barbell

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

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

♀ 95-lb barbell
♂ 135-lb barbell

Compare to 221229.

Post time to comments.

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

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

♀ 75-lb barbell
♂ 115-lb barbell

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

♀ 35-lb barbell
♂ 45-lb barbell

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

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Complete as many rounds and reps as possible in 20 minutes of:
400-meter run
100-foot handstand walk
50 box step-ups

♀ 20-inch box
♂ 24-inch box

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a longer-duration effort and allows you to spend time upside down while out of breath. Keep the pace fast on the run, but stay relaxed so you are able to come right in and get to the handstand walk. Try to complete the handstand walk in 2 minutes or less. Push the pace on the step-ups and aim to complete each set in 2 minutes or faster. Even as you fatigue, ensure you stand all the way up on each step-up.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
400-meter run
30 alternating pike shoulder taps
50 box step-ups

♀ 20-inch box
♂ 24-inch box

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
200-meter run
50-foot bear crawl
25 box step-ups

♀ 12-inch box
♂ 20-inch box

Resources:
Pose Running Drills | Pose Alignment
The Handstand Walk
The Box Step-Up
The Pike Shoulder Tap
The Bear Crawl

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For time:
100 double-unders
60 dumbbell deadlifts
100 double-unders
45 dumbbell hang power cleans
100 double-unders
30 dumbbell push jerks

♀ 50-lb dumbbells
♂ 70-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today, we have a very grip- and shoulder-heavy workout. Even with the heavy dumbbells, try to keep moving with minimal breaks through all movements. Aim to complete the jump rope in under 2:30 each time, and the dumbbell movements in no more than 6 sets each. As you get farther into this one, use your legs and hips to keep the weight moving. This workout will not get easier each round, so make sure you are confident with the loads and scales you select.

Intermediate option:
For time:
70 double-unders
60 dumbbell deadlifts
70 double-unders
45 dumbbell hang power cleans
70 double-unders
30 dumbbell push jerks

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Beginner option:
For time:
60 single-unders
30 dumbbell deadlifts
60 single-unders
25 dumbbell hang power cleans
60 single-unders
20 dumbbell push jerks

♀ 10-lb dumbbells
♂ 20-lb dumbbells

Resources:
The Double-Under
The Dumbbell Deadlift
The Dumbbell Hang Power Clean
The Dumbbell Push Jerk
The Single-Under

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5 rounds, each for time, of:
75-foot kettlebell front-rack carry
15 box jump-overs
75-foot kettlebell front-rack carry

Rest 2 minutes after each round.

♀ 35-lb kettlebells and a 20-inch box
♂ 53-lb kettlebells and a 24-inch box

Post times for each round to comments.

Stimulus and Strategy:
Today’s workout focuses on moving quickly under fatigue. This effort capitalizes on your rest time, which allows you to recover and hit the next one hard. Choose a challenging front-rack carry weight that still allows for unbroken efforts. Make sure the kettlebells are in a true front-rack position, not resting on the shoulders. Plan to sprint through the box jump-overs, finishing the 15 reps in 1 minute or less.

Intermediate option:
5 rounds, each for time, of:
75-foot kettlebell front-rack carry
15 box jump-overs
75-foot kettlebell front-rack carry

Rest 2 minutes after each round.

♀ 26-lb kettlebells and a 20-inch box
♂ 35-lb kettlebells and a 24-inch box

Beginner option:
5 rounds, each for time, of:
50-foot kettlebell front-rack carry
10 box jump-overs
50-foot kettlebell front-rack carry

Rest 2 minutes after each round.

♀ 18-lb kettlebells and a 12-inch box
♂ 26-lb kettlebells and a 20-inch box

Resources:
Box Jump-Over Variations
The Double-Kettlebell Front-Rack Carry

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Drew

For time:

Kraus
200-meter run
30 pull-ups
30 hand-release push-ups
4 deadlifts

Rest 30 seconds

Scott
400-meter run
25 pull-ups
25 hand-release push-ups
4 deadlifts

Rest 30 seconds

Good
600-meter run
20 pull-ups
20 hand-release push-ups
4 deadlifts

Rest 30 seconds

Cully
800-meter run
15 pull-ups
15 hand-release push-ups
4 deadlifts

Rest 30 seconds

Night Stalkers
269 box step-ups

Perform the full workout with a weight vest.
Each round honors one of the Night Stalker Heroes, who died in a helicopter crash on Sept. 17, 2025.

♀ 1.5x bodyweight deadlift, 14-lb vest, and a 20-inch box
♂ 1.5x bodyweight deadlift, 20-lb vest, and a 20-inch box

Post time to comments.

Stimulus and Strategy:
Today, we have a Hero workout in honor of Chief Warrant Officer 3 Andrew “Drew” Gunnison Cully, 35, of Ozark, Missouri, and the legendary Night Stalkers of C Company, 4th Battalion, 160th Special Operations Aviation Regiment (SOAR). Cully died on Sept. 17, 2025, when his MH-60M Black Hawk helicopter crashed during a training mission near Joint Base Lewis-McChord, Washington. He was serving with C Company, 4th Battalion, 160th Special Operations Aviation Regiment (SOAR) — the legendary Night Stalkers. Born May 12, 1990, in Springfield, Missouri, Cully graduated from Missouri State University, was commissioned as a second lieutenant in 2013, and advanced to captain. He later achieved CW3, served as an instructor pilot, earned a master’s degree, and was selected for the elite 160th SOAR. He is survived by his wife, Layne, and children, Lennox and Abbott.

Each section of this workout honors one of the heroes who died in that helicopter crash. As with many Hero workouts, this workout is a long grind and is more about the effort and your mindset than the scoreboard. The pull-ups and push-ups are challenging, but each movement should not take longer than 1:30 to complete on any round. The deadlifts are intended to be moderately heavy, where 4 reps can be completed consecutively. Try to complete Kraus in under 5 minutes, Scott in under 6 minutes, Good in under 7 minutes, Cully in under 8 minutes, and the step-ups in under 15 minutes.

Intermediate option:
For time:

Kraus
200-meter run
20 pull-ups
20 hand-release push-ups
4 deadlifts

Rest 30 seconds

Scott
400-meter run
15 pull-ups
15 hand-release push-ups
4 deadlifts

Rest 30 seconds

Good
600-meter run
10 pull-ups
10 hand-release push-ups
4 deadlifts

Rest 30 seconds

Cully
800-meter run
5 pull-ups
5 hand-release push-ups
4 deadlifts

Rest 30 seconds

Night Stalkers
269 box step-ups

♀ Bodyweight deadlift, no weight vest, and a 20-inch box
♂ Bodyweight deadlift, no weight vest, and a 20-inch box

Beginner option:
For time:

Kraus
Run/walk 1:00 away from the gym, then back
20 jumping pull-ups
20 hand-release push-ups from knees
4 deadlifts

Rest 30 seconds

Scott
Run/walk 1:30 away from the gym, then back
15 jumping pull-ups
15 hand-release push-ups from knees
4 deadlifts

Rest 30 seconds

Good
Run/walk 2:00 away from the gym, then back
10 jumping pull-ups
10 hand-release push-ups from knees
4 deadlifts

Rest 30 seconds

Cully
Run/walk 2:30 away from the gym, then back
5 jumping pull-ups
5 **hand-release push-ups **from knees
4 deadlifts

Rest 30 seconds

Night Stalkers
150 box step-ups

♀ Challenging but manageable deadlift load, no weight vest, and a 20-inch box
♂ Challenging but manageable deadlift load, no weight vest, and a 20-inch box

Resources:
Running | Position Drill
The Kipping Pull-Up
The Hand-Release Push-Up
The Deadlift
The Box Step-Up
Jumping Pull-Up Progression

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For time:
40-calorie row
15 muscle-ups
40-calorie row
10 muscle-ups
40-calorie row
5 muscle-ups

Post time to the comments.

Stimulus and Strategy:
Today's workout is a movement redundant couplet. Expect upper-body pulling and hip flexor fatigue on the rower to challenge your muscle-up sets. Emphasize long legs on the muscle-up to ensure an efficient kip. Push the pace on the rower as you are able; however, be sure to maintain legs before arms to avoid blowing up before getting to the rings. Perform sets on the rings that limit your chance of reaching failure. Consider fast sets of 2-5 reps, depending on your capacity. If necessary, use the rower as a place to recover and focus on your leg drive, sitting up tall, and breathing.

Intermediate option:
For time:
40-calorie row
15 low-ring or jumping muscle-ups
40-calorie row
10 low-ring or jumping muscle-ups
40-calorie row
5 low-ring or jumping muscle-ups

Beginner option:
For time:
30-calorie row
15 low-ring transitions
30-calorie row
10 low-ring transitions
30-calorie row
5 low-ring transitions

Resources:
Rowing Body Position Tips
The Kipping Muscle-Up
The Low-Ring Muscle-Up
The Jumping Ring Muscle-Up
Low-Ring Muscle-Up Transition Tips

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Kelly

5 rounds for time of:
400-meter run
30 box jumps
30 wall-ball shots

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

Compare to 240330.

Post time to comments.

Stimulus and Strategy:
Today's workout is the CrossFit benchmark Kelly. Kelly is a long grind, but the goal is to keep moving throughout. This workout rewards consistency. If you need to take a few extra breaths, do so during your transition to the next movement. Maintain large chunks of box jumps and wall-ball shots. Try to keep moving on the box jumps and perform the wall-ball shots in 2 sets or fewer in each round. You can recover a bit on the run, but don't take longer than 2:15. You can afford to run a little slower if it means faster and bigger sets on the other movements. If scaled correctly, a single round should take no more than 6 minutes to complete.

Intermediate option:
4 rounds for time of:
400-meter run
20 box jumps
30 wall-ball shots

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

Beginner option:
4 rounds for time of:
200-meter run
20 box jumps
20 wall-ball shots

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

Resources:
Running | Change in Support Drill
The Box Jump
The Wall-Ball Shot
Watch “Kelly Kelly Does Kelly”

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

Partition the pull-up and deadlift reps any way.

♀ 95-lb barbell
♂ 135-lb barbell

Post time to comments.

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

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

Partition the pull-up and deadlift reps any way.

♀ 75-lb barbell
♂ 115-lb barbell

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

♀ 35-lb barbell
♂ 45-lb barbell

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

Find a gym near you:
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8 rounds for time of:
5 box jump-overs
5 hang power cleans

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

Post time to comments.

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

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

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

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

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

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

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Rest Day

Why Stance and Grip Are CrossFit's Critical Performance Details

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

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5 rounds for time of:
2 rope climbs to 15 feet
15 GHD sit-ups
20 box jumps*

*Step down from the box.

♀ 20-inch box
♂ 24-inch box

Post time to comments.

Stimulus and Strategy:
This triplet is all bodyweight movement, but it will boost your heart rate and leave your legs feeling heavy. Shoot to complete the early rounds in 3 minutes or less to account for fatigue later on. Finish the rope climbs in under 1 minute. If you have a rope climb, but not 2 in less than 60 seconds, scale to 1 rep per round. Otherwise, scale to a pull-to-stand and work on keeping the hips off the ground. The GHD sit-up sets should be fast. If you haven't been on the GHD recently, scale to parallel. If you've never been on it, practice a few as you warm up, but perform either weighted or unweighted AbMat sit-ups in the workout. Use the box jumps to either recover or push the pace, depending on how you're feeling. Complete the reps in less than 90 seconds or scale the height of the jump, even if it's to just a few inches off the floor.

Intermediate option:
5 rounds for time of:
1 rope climb to 15 feet
10 GHD sit-ups to parallel
20 box jumps*

*Step down from the box.

♀ 20-inch box
♂ 24-inch box

Beginner option:
5 rounds for time of:
3 pull-to-stands
10 AbMat sit-ups 15 box step-ups *

*Step down from the box.

♀ 12-inch box
♂ 12-inch box

Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The GHD Sit-Up
The Box Jump
The GHD Sit-Up Progression
The AbMat Sit-Up
The Modified Rope Climb | Pull-to-Stand
The Box Step-Up

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

Compare to similar 230122.

Post loads to comments.

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

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Hang Power Snatch

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Topsy

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

♀ 75-lb barbell
♂ 115-lb barbell

Compare to 250627.

Post rounds and reps to comments.

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

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

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

♀ 55-lb barbell
♂ 75-lb barbell

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

♀ 35-lb barbell
♂ 45-lb barbell

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

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Complete as many rounds and reps as possible in 8 minutes of:
8 box jumps
1 rope climb to 15 feet

♀ 20-inch box
♂ 24-inch box

Post rounds and reps to comments.

Stimulus and Strategy:
Today's workout is a sprinty, lower-body push to upper-body pull couplet that will have you wishing there were more rope climbs.Get ready for 80 or more box jumps with a quick rope climb between sets to break them up. Each set of box jumps should be completed between 20 and 40 seconds, even with a step down. The rope climbs should be completed in less than 40 seconds, including transition time and rest. Most of you should try to complete 8-10 rounds, with some moving a little slower and some advanced athletes pushing beyond 12 rounds. Make choices that allow for intensity over task accomplishment. If we always train slowly, we will always be slow.

Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
8 box jumps
1 rope climb to 12 feet

♀ 20-inch box
♂ 24-inch box

Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
8 box jumps
1 pull-to-stand

♀ 12-inch box
♂ 12-inch box

Resources:
The Box Jump
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Modified Rope Climb | Pull-to-Stand

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

Rest 5 minutes

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

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

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

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

Rest 5 minutes

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

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

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

Rest 5 minutes

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

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

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

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Open Workout 26.1

For time:
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

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

Time cap: 12 minutes

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

Resources:
The Wall-Ball Shot
Box Jump-Over Variations
CrossFit Open Workout 26.1

Visit the CrossFit Games website for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout.

Find a gym near you:
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2 rounds for total rounds and reps:
Complete as many rounds as possible in 3 minutes of:
100-meter run
10 pull-ups

Followed immediately by as many reps as possible in 3 minutes of:
Freestanding handstand hold*

Rest 2 minutes before starting the second round.
*Every second of the handstand hold is a rep.

Post rounds and reps to comments.

Stimulus and Strategy:
This workout is a back-to-back combination of a sprint couplet and a high-skill gymnastics hold with a brief rest between rounds. Shoot to get at least 2 rounds in the first AMRAP by sprinting as fast as possible. Then, flip a switch, slow down, and try to manage a higher-skill movement under fatigue. Push the runs faster than usual and scale the pull-ups as needed to minimize rest. Remain on your hands for 5 seconds at a time on the handstand holds; it’s OK to shuffle a bit. If a 5-second freestanding inversion isn't manageable, scale to a handstand hold on the wall, a pike handstand hold, or a plank variation. The goal is to accumulate at least 1 minute of the hold across the 3-minute AMRAP. Complete this whole sequence twice with no rest between AMRAPs and 2 minutes of rest between rounds.

Intermediate option:
2 rounds for total rounds and reps:
Complete as many rounds as possible in 3 minutes of:
100-meter run
5 pull-ups

Followed immediately by as many reps as possible in 3 minutes of:
Handstand hold against the wall *

Rest 2 minutes between starting the second round.
*Every second of the handstand hold is a rep.

Beginner option:
2 rounds for total rounds and reps:
Complete as many rounds as possible in 3 minutes of:
100-meter run
5 jumping pull-ups

Followed immediately by as many reps as possible in 3 minutes of:
Pike hold *

Rest 2 minutes between rounds.
*Every second of the pike hold is a rep.

Resources:
Running | Pulling and Foot Tapping
The Kipping Pull-Up Jumping Pull-Up Progression
The Freestanding Handstand Hold
Handstand Hold Progression
Handstand Hold Scaling

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

♀ 24-inch box
♂ 30-inch box

Post time to the comments.

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

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

♀ 20-inch box
♂ 24-inch box

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

♀ 12-inch box
♂ 20-inch box

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

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21-15-9 reps for time of:
Dumbbell box step-overs
Chest-to-bar pull-ups

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

Post time to the comments.

Stimulus and Strategy:
Today, you'll take on a grippy workout that will challenge you to be smart about breaks, while still pushing intensity. Choose a load that allows you to continue moving with minimal breaks on the dumbbell box step-overs. Plan to hold the dumbbells at your sides in a farmers-carry position. Scale the pull-ups as needed for you to complete the reps in 1-3 sets each round. The descending rep scheme should allow you to keep the intensity up even as your grip and shoulders fatigue.

Intermediate option:
21-15-9 reps for time of:
Dumbbell box step-overs
Pull-ups

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

Beginner option:
21-15-9 reps for time of:
Dumbbell box step-overs
Jumping pull-ups

♀ 15-lb dumbbells and a 12-inch box
♂ 25-lb dumbbells and a 12-inch box

Resources:
The Dumbbell Box Step-Over
The Kipping Chest-to-Bar Pull-Up
The Kipping Pull-Up
Jumping Pull-Up Progression

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

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post reps to comments.

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

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

♀ 20-lb dumbbell
♂ 35-lb dumbbell

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

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
The Dumbbell Hang Power Snatch
The Dumbbell Overhead Squat

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7 rounds for time of:
7 deadlifts
5 hang power cleans
3 bar muscle-ups

♀ 105 lb
♂ 155 lb

Post time to comments.

Stimulus and Strategy:
Today's workout is a triplet that will help prepare you for the Open, challenging you to hang onto the barbell for a higher-volume workout. Shoot to complete the deadlifts and hang power cleans in under 30 seconds each, never breaking more than once. Plan to go straight from the deadlifts into the hang power cleans each round — if you need a break, take it before the final deadlift to go straight into the hang power cleans. Choose a bar muscle-up number and/or variation that allows you to complete the reps in under 45 seconds each round. If you are working on performing the Rx'd variation of the bar muscle-ups, scale the volume to just a single rep each round. Expect the deadlifts and cleans to have a compounding effect on the bar muscle-ups. Pause before jumping up to the bar and maximize the efficiency of your kip.

Intermediate option:
5 rounds for time of:
7 deadlifts
5 hang power cleans
3 bar muscle-ups

♀ 75 lb
♂ 115 lb

Beginner option:
5 rounds for time:
7 deadlifts
5 hang power cleans
5 jumping chest-to-bar pull-ups

♀ 35 lb
♂ 45 lb

Resources:
The Deadlift
The Hang Power Clean
The Kipping Bar Muscle-Up
The Jumping Chest-to-Bar Pull-Up

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

*Complete the calories on any machine.

♀ 20-inch box
♂ 24-inch box

Post time to comments.

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

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

*Complete the calories on any machine.

♀ 20-inch box
♂ 24-inch box

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

Perform no more than 30 reverse lunges in each interval.

♀ 12-inch box
♂ 18-inch box

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

Find a gym near you:
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For time:
2-minute plank hold
30 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
20 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
10 box jump-overs
100-meter dumbbell farmers carry

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

Post time to comments.

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

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

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

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

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

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

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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

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Hidalgo

For time:
Run 2 miles

Rest 2 minutes

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

Rest 2 minutes

Run 2 miles

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

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

Compare to 111229.

Post time to comments.

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

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

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

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

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

Intermediate option:
For time:
Run 2 miles

Rest 2 minutes

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

Rest 2 minutes

Run 2 miles

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

Beginner option:
For time:
800-meter run

Rest 2 minutes

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

Rest 2 minutes

800-meter run

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

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

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

Find a gym near you:
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