CrossFit's Workout Of The Day

2 rounds for total reps of:
On a 3-minute clock:
400-meter run
Max chest-to-bar pull-ups

Rest 1 minute

On a 3-minute clock:
400-meter run
Max handstand push-ups

Rest 1 minute

On a 3-minute clock:
400-meter run
Max dumbbell goblet squats

Rest 1 minute

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post total reps to comments.

Stimulus and Strategy:
Today, you'll take on an interval-style workout with a focus on higher-skill gymnastics at a fast pace. Push hard on each run to give yourself as much time as possible with each gymnastics movement. Plan to finish each run in under 2 minutes, so you have 1 minute or more for max reps of each gymnastics movement. The dumbbell loading should be light enough to hang on to it for the entire remaining time in the interval. Once you get through all 3 sets, start back at the beginning and move through each 3-minute AMRAP again.

Intermediate option:
2 rounds for total reps of:
On a 3-minute clock:
400-meter run
Max pull-ups

Rest 1 minute

On a 3-minute clock:
400-meter run
Max pike push-ups

Rest 1 minute

On a 3-minute clock:
400-meter run
Max dumbbell goblet squats

Rest 1 minute

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
2 rounds for total reps:
On a 3-minute clock:
200-meter run
20 ring rows

Rest 1 minute

On a 3-minute clock:
200-meter run
20 push-ups from the knees

Rest 1 minute

On a 3-minute clock:
200-meter run
20 dumbbell goblet squats

Rest 1 minute

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
Running | High Knees and Butt Kickers
The Kipping Chest-to-Bar Pull-Up
The Kipping Handstand Push-Up
The Dumbbell Goblet Squat
The Kipping Pull-Up
The Pike Push-Up
The Ring Row
The Push-Up From the Knees

Find a gym near you:
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21-18-15-12-9 reps for time of:
Dumbbell bench presses
Hand-release push-ups

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post your time to the comments.

Stimulus and Strategy:
Today, you'll take on Tank Top Time, a workout submitted for the Community Cup by Bobby Peters from CrossFit Sierra Pacific. Get ready to challenge your upper-body pressing muscle endurance as you repeat the same horizontal pressing pattern with two different movements. Find a moderate dumbbell load that lets you perform at least the first set with consistent sets of 7 or more reps and only short rest breaks. Today's push-up volume is high, and you'll likely need many breaks — just be sure to keep them short. Scale to do so.

Intermediate option:
21-18-15-12-9 reps for time of:
Dumbbell bench presses
Complete 10 hand-release push-ups after each set

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
18-15-12-9 reps for time of:
Dumbbell bench presses
Push-ups from the knees

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Resources:
The Dumbbell Bench Press
The Hand-Release Push-Up
Push-Up From the Knees

Find a gym near you:
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For time:
200-foot single-dumbbell walking lunge
20 deficit strict handstand push-ups
150-foot single-dumbbell walking lunge
15 deficit strict handstand push-ups
100-foot single-dumbbell walking lunge
10 deficit strict handstand push-ups
50-foot single-dumbbell walking lunge
5 deficit strict handstand push-ups

♀ 35-lb dumbbell and 2-inch deficit
♂ 50-lb dumbbell and a 4-inch deficit

Post time to comments.

Stimulus and Strategy:
Today's descending workout has weighted walking lunges and strict deficit handstand push-ups. The goal is to complete the workout in 10 to 15 minutes.

Choose a dumbbell load that requires minimal rest breaks; aim for at least 50-foot intervals with no more than about 10 seconds of rest when you break. Hold the dumbbell any way you choose, provided it supports quality movement.

The strict deficit handstand push-up will test raw upper-body inverted pressing. Expect to need several sets to complete each round. As a guide, if you can do sets of 3 for 20-15-10-5 reps with no more than 10 seconds of rest between sets, attempt this workout Rx'd. Today, we'll find the most challenging gymnastic scale for the handstand push-up before scaling to dumbbell overhead presses. Let sets and hard-capped rest times guide your chosen volume and movement variation.

Intermediate option:
For time:
200-foot single-dumbbell walking lunge
15 strict handstand push-ups
150-foot single-dumbbell walking lunge
10 strict handstand push-ups
100-foot single-dumbbell walking lunge
5 strict handstand push-ups
50-foot single-dumbbell walking lunge
5 strict handstand push-ups

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
For time:
200-foot walking lunge
20 pike push-ups
150-foot walking lunge
15 pike push-ups
100-foot walking lunge
10 pike push-ups
50-foot walking lunge
5 pike push-ups

Resources:
The Single-Dumbbell Walking Lunge
The Deficit Strict Handstand Push-Up
The Strict Handstand Push-Up
The Walking Lunge
The Pike Push-Up

Find a gym near you:
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5 rounds, each for time, of:
15 box jump-overs
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

Rest exactly 2 minutes between rounds.

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

Post time for each round to comments.

Stimulus and Strategy:
This twist on the Hero workout DT swaps in dumbbells and adds a spicy box jump-over, with rest after each set. Rounds will likely move faster than the barbell version since dumbbells are easier to hang onto. Use the rest to push each round like a sprint. Finish the box jump-overs, grab the dumbbells, and hang on! Keep deadlifts unbroken through all rounds. If needed, break the hang power cleans and shoulder-to-overheads into 2 sets, keeping rest breaks to 15 seconds or less — scale to maintain this. Reduce dumbbell load if needed to keep a flat back and sound shoulder position through the deadlifts and jerks. Advanced athletes: Aim for as many rounds as possible without putting the dumbbells down before moving up to a heavier load.

Intermediate option:
5 rounds, each for time, of:
15 box jump-overs
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

Rest exactly 2 minutes between sets.

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

Beginner option:
5 rounds, each for time, of:
10 box step-overs
9 dumbbell deadlifts
6 dumbbell hang power cleans
3 dumbbell shoulder-to-overheads

Rest exactly 2 minutes between sets.

♀ 10-lb dumbbells and a 12-inch box
♂ 15-lb dumbbells and a 16-inch box

Resources:
Box Jump-Over Variations
The Dumbbell Deadlift
The Dumbbell Hang Power Clean
The Dumbbell Push Jerk
The Dumbbell Push Press
The Box Step-Over

Find a gym near you:
View the CrossFit map

5 rounds for time of:
10 dumbbell hang power cleans
10 dumbbell push presses
200-meter dumbbell farmers carry

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today's effort is a fun, grindy dumbbell workout. Grip will be a factor, so rest as needed before hitting failure. Dumbbell loading should be moderate. Aim to finish the hang power cleans and push presses in under a minute each, and the farmers carry in under 3 minutes. This workout is most effectively and efficiently performed on a track, or somewhere you can continuously progress through 200-meter segments after completing the hang power cleans and push presses.

Intermediate option:
5 rounds for time of:
10 dumbbell hang power cleans
10 dumbbell push presses
200-meter dumbbell farmers carry

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
5 rounds for time of:
10 dumbbell hang power cleans
10 dumbbell push presses
100-meter dumbbell farmers carry

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Resources:
The Dumbbell Hang Power Clean
The Dumbbell Push Press
The Dumbbell Farmers Carry

Find a gym near you:
View the CrossFit map

For 5 rounds, as many reps as possible in 3 minutes of:
15/20-calorie row
20 alternating dumbbell hang snatches
Max dumbbell-facing burpees

Rest 1 minute between rounds.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post reps to comments.

Stimulus and Strategy:
Today, you'll take on a triplet of rowing for calories, dumbbell snatches, and 5 sets of max-reps dumbbell-facing burpees. Aim to complete the row in 1:15 or less with a sprint effort and quickly transition into the snatches. Then, finish the dumbbell snatches in 45 seconds or less, leaving yourself at least 30 seconds to perform burpees. Time for a gut check!

Intermediate option:
For 5 rounds, as many reps as possible in 3 minutes of:
12/15-calorie row
20 alternating dumbbell hang snatches
Max dumbbell-facing burpees

Rest 1 minute between rounds.

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
For 5 rounds, as many reps as possible in 3 minutes of:
8/12-calorie row
20 alternating dumbbell hang snatches
Max burpees

Rest 1 minute between rounds.

♀ 15-lb dumbbell
♂ 20-lb dumbbell

Resources:
Rowing
The Dumbbell Hang Power Snatch
The Dumbbell Hang Snatch
The Dumbbell-Facing Burpee

Find a gym near you:
View the CrossFit map

3 rounds for time of:
20 dumbbell box step-ups
400-meter run

All movements should be done wearing a vest.

♀ 35-lb dumbbells, a 20-inch box, and a 14-lb vest
♂ 50-lb dumbbells, a 20-inch box, and a 20-lb vest

Post time to comments.

Stimulus and Strategy:
Today's workout is a grind with one reason to stop: grip fatigue. Choose a dumbbell loading that allows you to hang for larger sets with no more than two short breaks per round — advanced athletes should aim to go unbroken. The lower-body redundancy makes this harder than it looks. Push the pace on the runs and aim to complete each one in 2:30 or faster.

Intermediate option:
3 rounds for time of:
20 dumbbell box step-ups
400-meter run

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

Beginner option:
3 rounds for time of:
20 box step-ups
200-meter run

♀ 12-inch box
♂ 18-inch box

Resources:
The Dumbbell Box Step-Up
Running | Line Drills

Find a gym near you:
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For time:
6 rope climbs to 15 feet
6 dumbbell farmers carry shuttles
21 dumbbell deadlifts
21-calorie bike
4 rope climbs
4 dumbbell farmers carry shuttles
15 dumbbell deadlifts
15-calorie bike
2 rope climbs
2 dumbbell farmers carry shuttles
9 dumbbell deadlifts
9-calorie bike

One shuttle is 25 feet down and 25 feet back.

♀ 50-lb dumbbells
♂ 70-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today’s workout is a chipper that pairs rope climbs and dumbbell farmers carry shuttles with dumbbell deadlifts and calories on the bike. You’ll use two dumbbells for the entire workout. The descending rep scheme front-loads the volume, but hang on — once you get through the opening section, you’ll start to see the light at the end. Aim to complete the first section in 5-7 minutes, the second in 4-5 minutes, and the final section in 2-3 minutes. The set of 6 rope climbs should take no more than 3 minutes to complete. Scale the height of the climb or substitute pull-to-stands as needed. Plan to complete the deadlifts in no more than 1-2 sets, using touch-and-go reps when possible. Treat the bike as your recovery opportunity and settle into a hard but sustainable pace. Choose a dumbbell load that allows you to complete the first set of 21 deadlifts in 1-2 sets and finish each set of 6 farmers carry shuttles unbroken.

Intermediate option:
For time:
4 rope climbs to 12 feet
4 dumbbell farmers carry shuttles
21 dumbbell deadlifts
21-calorie bike
3 rope climbs
3 dumbbell farmers carry shuttles
15 dumbbell deadlifts
15-calorie bike
2 rope climbs
2 dumbbell farmers carry shuttles
9 dumbbell deadlifts
9-calorie bike

One shuttle is 25 feet down and 25 feet back.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Beginner option:
For time:
3 pull-to-stands
3 dumbbell farmers carry shuttles
15 dumbbell deadlifts
15-calorie bike
2 pull-to-stands
2 dumbbell farmers carry shuttles
12 dumbbell deadlifts
12-calorie bike
1 pull-to-stand
1 dumbbell farmers carry shuttle
9 dumbbell deadlifts
9-calorie bike

One shuttle is 25 feet down and 25 feet back.

♀ 15-lb dumbbells.
♂ 25-lb dumbbells

Resources:
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Dumbbell Farmers Carry
The Dumbbell Deadlift
Rogue Echo Bike
Modified Rope Climb | Pull-to-Stand

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 15 minutes of:
100-meter dumbbell suitcase carry
10 shuttle runs*
30 alternating dumbbell hang snatches

*The shuttle run is 25 feet out and 25 feet back.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post rounds and reps to comments.

Stimulus and Strategy:
This workout will be a hard effort that will tax your grip and your posture. Choose a dumbbell that is light enough to allow you to maintain unbroken suitcase carries, switching arms as needed on each trip. Push to maintain a consistent shuttle run pace, finishing each effort in under 90 seconds. Push for large sets of hang snatches with minimal breaks, if any. If you are on the fence, going a little lighter rather than a little heavier will make the most sense today.

Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
100-meter dumbbell suitcase carry
10 shuttle runs*
30 alternating dumbbell hang snatches

*The shuttle run is 25 feet out and 25 feet back.

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
100-meter dumbbell suitcase carry
8 shuttle runs*
20 alternating dumbbell hang snatches

*The shuttle run is 25 feet out and 25 feet back.

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
Shuttle Run Tips
The Dumbbell Hang Snatch
The Dumbbell Suitcase Carry

Find a gym near you:
View the CrossFit map

3 rounds for time of:
25 ring dips
10 kettlebell Turkish get-ups
25 pull-ups

Switch arms as desired on the Turkish get-ups.

♀ 53-lb kettlebell
♂ 70-lb kettlebell

Post time to comments.

Stimulus and Strategy:
Today's workout is a fun, shoulder-heavy workout with the combination of pushing, pulling, and pressing overhead. Aim to complete ring dips and pull-ups in 4 sets or fewer each round. Take your time on each rep of the Turkish get-ups, and ensure you maintain a locked-out arm overhead. Try to use the pull-ups as a brief reprieve from the tricep fatigue caused by the ring dips and the Turkish get-ups. As this workout goes on, prioritize maintaining the same full range of motion you had at the beginning of the workout.

Intermediate option:
3 rounds for time of:
18 ring dips
10 kettlebell Turkish get-ups
18 pull-ups

Switch arms as desired on the Turkish get-ups.

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Beginner option:
3 rounds for time of:
12 foot-assisted ring dips
10 dumbbell Turkish get-ups
12 ring rows

Switch arms as desired on the Turkish get-ups.

♀ 5-lb dumbbell
♂ 10-lb dumbbell

Resources:
The Ring Dip
Kettlebell Turkish Get-Up Tips
The Kipping Pull-Up
The Butterfly Pull-Up
The Dumbbell Turkish Get-Up

Find a gym near you:
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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

Find a gym near you:
View the CrossFit map

3 rounds for time of:
400-meter run
30 kettlebell snatches
20 kettlebell swings

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Post time to comments.

Stimulus and Strategy:
Today's workout is a triplet that will tax your overall conditioning. A unique component is that the movements are redundant in their functions, and will place a significant demand on the posterior chain and grip. Switch hands as needed on the kettlebell snatches, but try to get through each round of snatches and swings unbroken or with one short break. Resist the urge to pace yourself on the run and push hard.

Intermediate option:
3 rounds for time of:
400-meter run
30 kettlebell snatches
20 kettlebell swings

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Beginner option:
3 rounds for time of:
200-meter run
20 dumbbell snatches
10 dumbbell swings

♀ 15-lb dumbbell
♂ 25-lb dumbbell

Resources:
Running | Pulling and Foot Tapping
The Kettlebell Snatch
The Kettlebell Swing
The Dumbbell Snatch
The Dumbbell Swing

Find a gym near you:
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Quarterfinals Workout 2

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

Use two dumbbells.

Time cap: 15 minutes

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time or reps to the comments.

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

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

Find a gym near you:
View the CrossFit map

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

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post total reps to the comments.

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

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

♀ 20-lb dumbbells
♂ 35-lb dumbbells

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

♀ 10-lb dumbbells
♂ 15-lb dumbbells

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

Find a gym near you:
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Open Workout 26.2

For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups

80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups

80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Time cap: 15 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 Dumbbell Overhead Walking Lunge
The Dumbbell Power Snatch
The Kipping Pull-Up
The Kipping Chest-to-Bar Pull-Up
The Kipping Muscle-Up
CrossFit Open Workout 26.2
CrossFit Open Workout 26.2 Tips

Find a gym near you:
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For time:
5,000-meter air bike
30 kettlebell hang cleans
200-meter kettlebell farmers carry
3,000-meter air bike
20 kettlebell hang cleans
100-meter kettlebell farmers carry
1,000-meter air bike
10 kettlebell hang cleans
50-meter kettlebell farmers carry
500-meter air bike

♀ 35-lb kettlebells
♂ 53-lb kettlebells

Post time to the comments.

Stimulus and Strategy:
Today’s workout is a longer endurance-based effort. Expect the first bike to challenge not only your endurance but your mental fortitude. Look to maintain a consistent pace on the bike. Find an RPM or cadence you can hold based on the distance. Higher cadences will be harder to hold for longer durations. Aim to perform the cleans in 3 sets or fewer. On each farmers carry, try to go a little further than you want to. Ultimately, try not to put the kettlebells down more than four times on any carry. On that last bike, give it one last push with everything you have left.

Intermediate option:
For time:
5,000-meter air bike
30 kettlebell hang cleans
200-meter kettlebell farmers carry
3,000-meter air bike
20 kettlebell hang cleans
100-meter kettlebell farmers carry
1,000-meter air bike
10 kettlebell hang cleans
50-meter kettlebell farmers carry
500-meter air bike

♀ 26-lb kettlebells
♂ 35-lb kettlebells

Beginner option:
For time:
3,000-meter air bike
20 dumbbell hang cleans
150-meter dumbbell farmers carry
2,000-meter air bike
15 dumbbell hang cleans
75-meter dumbbell farmers carry
500-meter air bike
10 dumbbell hang cleans
50-meter dumbbell farmers carry
250-meter air bike

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Resources:
Rogue Echo Bike
Air Bike Setup
The Kettlebell Hang Clean
The Kettlebell Farmers Carry
The Dumbbell Hang Clean
The Dumbbell Farmers Carry

Find a gym near you:
View the CrossFit map

Quarter Gone Bad

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

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

Compare to 080413.

Post reps to the comments.

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

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

♀ 65-lb barbell
♂ 95-lb barbell

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

♀ 35-lb barbell
♂ 45-lb barbell

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

Find a gym near you:
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Open Workout 18.1

Complete as many rounds and reps as possible in 20 minutes of:
8 toes-to-bars
10 single-dumbbell hang clean and jerks*
12/14-calorie row

*Perform 5 clean and jerks with one arm, and then switch.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Compare to 180223.

Post total reps completed to comments.

Stimulus and Strategy:
Today’s workout is Open Workout 18.1. In 2018, the men's and women's high scores were 15+ rounds (487 reps for men and 452 reps for women), and the average score in 2018 was about 9 rounds for both men and women. The trick to this workout lies in rowing just fast enough to complete the work quickly without burning out. Scale the toes-to-bars to hanging knee raises or lying leg raises on the floor to finish each round's reps in under 90 seconds. Perform 5 dumbbell hang clean and jerks on each arm, ideally selecting a load that allows you to finish each round in 1 minute or less. That said, even if you can't hit the target score, consider performing this workout Rx'd as long as you can maintain sound mechanics and are up for the challenge.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
8 hanging knee raises (chest level)
10 single-dumbbell hang clean and jerks*
12/14-calorie row

*Perform 5 clean and jerks with one arm, and then switch.

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
8 hanging knee raises (waist level)
10 single-dumbbell hang clean and jerks*
8/10-calorie row

*Perform 5 clean and jerks with one arm, and then switch.

♀ 10-lb dumbbell
♂ 20-lb dumbbell

Resources:
The Kipping Toes-to-Bar
Single-Arm Dumbbell Hang Clean and Jerk Cycling
Rowing Technique Tips
The Kipping Hanging Knee Raise

Find a gym near you:
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Open Workout 24.1

For time:
21 dumbbell snatches, arm 1
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Compare to 240301.

Post time to the comments.

Stimulus and Strategy:
Today’s workout is a previous Open workout. Be sure to look at your score from 2024 to help you navigate this effort. In the original workout, there was a 15-minute time cap; however, for today, if you need to push past that mark to finish, do it. Try to hang on to unbroken sets of the snatches for as long as possible. On the burpees, just keep moving — even moving slowly is better than not moving at all. The loading for the dumbbell should allow you to complete your set of 21 in 2 sets or fewer.

Intermediate option:
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over the dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over the dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over the dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
For time:
12 dumbbell snatches, arm 1
12 lateral burpees over the dumbbell
12 dumbbell snatches, arm 2
12 lateral burpees over the dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over the dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over the dumbbell
6 dumbbell snatches, arm 1
6 lateral burpees over the dumbbell
6 dumbbell snatches, arm 2
6 lateral burpees over the dumbbell

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
The Dumbbell Snatch
The Lateral Burpee Over the Dumbbell

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Fast and Heavy

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

*Use two dumbbells.

Compare to 010210.

Post time and load to the comments.

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

Intermediate option:
Same as Rx’d.

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

*Use two dumbbells.

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

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Pre- and post-workout accessory:*
Max set of strict pull-ups

*Complete 1 set before and 1 set after the workout.

3 rounds for time of:
400/500-meter row
40 AbMat sit-ups
30 alternating dumbbell snatches

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post time and total strict pull-ups to the comments.

Stimulus and Strategy:
Today's workout is simple, yet challenging, with a goal time of 13-18 minutes. Each row is intended to be completed at a moderate-to-hard pace that allows for completion in 1:45-2:15 — scale the distances to get you close to these time range goals. The sit-up volume is high, and 40 reps will be difficult to achieve at a rapid pace, but shoot to complete these in no more than 2 minutes; scale as needed to do so. Choose a moderate dumbbell snatch load that allows you to complete at least 15-20 reps consecutively. The demand of this movement will be made more difficult due to the row and sit-ups that precede it. It will take time to establish the correct mechanics and the correct load prior to starting the workout.

Intermediate option:

Pre- and post-workout accessory:*
Max set of strict pull-ups

*Complete 1 set before and 1 set after the workout.

3 rounds for time of:
400/500-meter row
30 AbMat sit-ups
30 alternating dumbbell snatches

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:

Pre- and post-workout accessory:*
Max ring rows

Feet should be directly underneath the rings.
*Complete 1 set before and 1 set after the workout.

3 rounds for time of:
250/300-meter row
15 AbMat sit-ups
15 alternating dumbbell snatches

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
The Strict Pull-Up
The Ring Row
Rowing Body Position Tips
The AbMat Sit-Up
The Dumbbell Power Snatch

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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

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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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Open Workout 20.2

Complete as many rounds and reps as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Compare to 220102.

Post time to comments.

Stimulus and Strategy:
Today, you'll take on Open Workout 20.2. If you have completed this workout before, check your previous score. This workout consists of short and quick rounds. This means it's easy to come out at a fast pace and burn out too soon. Move at a consistent pace that allows for 1-2 minutes per round in the first half of the workout. Choose dumbbells that allow you to consistently perform 4 quality reps at a time. Scale double-unders to timed attempts or single-unders if needed to finish in less than 30 seconds. If you have done this workout before, tackle the toes-to-bars however you need to in order to improve your score. For all others, shoot to perform the 6 reps done in 1-2 smooth sets every round.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
4 dumbbell thrusters
6 knees-to-armpits
30 seconds of double-unders

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee raises
24 single-unders

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Resources:
The Dumbbell Thruster
The Kipping Toes-to-Bar
The Double-Under
The Kipping Hanging Knee Raise
The Single-Under

Find a gym near you:
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For time:
400-meter run
50 dumbbell bench presses
400-meter run
50 ring push-ups
400-meter run
50 hand-release push-ups
400-meter run

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

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

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

♀ 25-lb dumbbells
♂ 35-lb dumbbells

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

♀ 10-lb dumbbells
♂ 20-lb dumbbells

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

Find a gym near you:
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30-24-18-12-6 reps for time of:
Calorie row
Lateral burpees over the rower
Alternating dumbbell snatches

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post time to comments.

Stimulus and Strategy:
Today, we have a longer-duration triplet. Aim to complete the first set in 6 minutes or less. Stay smooth on this one — none of the movements should stop you in your tracks, and with the descending rep scheme, aim to keep the pace up. Choose a dumbbell loading that allows you to complete at least 15 reps to start.

Intermediate option:
24-18-12-6-3 reps for time of:
Calorie row
Lateral burpees over the rower
Alternating dumbbell snatches

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
18-12-6-3 reps for time of:
Calorie row
Burpees
Alternating dumbbell hang snatches

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
Rowing Technique Tips
The Lateral Burpee Over the Rower
The Dumbbell Power Snatch
The Burpee
The Dumbbell Hang Power Snatch

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

♀ 53-lb kettlebell
♂ 70-lb kettlebell

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

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

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

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

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

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

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

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

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

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

Find a gym near you:
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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

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

Compare to 230509.

Post loads to comments.

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

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

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

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

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

Resources:
The Push Press

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