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

♀ 35-lb dumbbells
♂ 50-lb dumbbells

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

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

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

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

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

♀ 20-lb dumbbells
♂ 35-lb dumbbells

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

♀ 10-lb dumbbells
♂ 15-lb dumbbells

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

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

Find a gym near you:
View the CrossFit map

For time:
600-meter row
12 hang squat cleans
6 wall walks
400-meter row
8 hang squat cleans
4 wall walks
200-meter row
4 hang squat cleans
2 wall walks

♀ 125 lb
♂ 185 lb

Stimulus and Strategy:
Today’s workout is a triplet with a descending rep scheme. The loading of the barbell should be moderate to heavy. Choose a weight that allows you to complete the reps in three sets or fewer. Push the pace on the rower and manage your reps on the wall walks. Breathe between reps and don’t burn out in the first set.

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

To reduce the complexity of the hang squat cleans, use a pair of dumbbells or consider performing a hang power clean, plus a front squat for each rep. For the wall walks, reduce the range of motion by only taking 1-3 steps toward the wall.

In case of injury or limitation, for the row, perform a 600/400/200-meter run or 500/900/1,300-meter Echo bike. For the hang squat cleans, consider hang medicine-ball cleans or kettlebell swings, plus a goblet squat. For the wall walks, perform inchworms, plus a push-up for each rep.

Intermediate option:
For time:
600-meter row
12 hang squat cleans
6 partial wall walks (2 steps toward the wall)
400-meter row
8 hang squat cleans
4 partial wall walks (2 steps toward the wall)
200-meter row
4 hang squat cleans
2 partial wall walks (2 steps toward the wall)

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
600-meter row
12 hang squat cleans
6 inchworms
400-meter row
8 hang squat cleans
4 inchworms
200-meter row
4 hang squat cleans
2 inchworms

♀ 35 lb
♂ 45 lb

Coaching cues:
For the hang squat cleans, finish the second pull before getting under the barbell. Focus on jumping and getting the shoulders behind the barbell before pulling under the bar.

Resources:
Rowing
The Hang Squat Clean
The Wall Walk
The Inchworm

Find a gym near you:
View the CrossFit map

For time:
5 rope climbs to 15 feet
10 power cleans
20 bar-facing burpees
40-calorie Echo bike
20 bar-facing burpees
10 power cleans
5 rope climbs to 15 feet

♀ 105 lb
♂ 155 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a pyramid-style chipper. The loading of the barbell should be moderate and allow some athletes to perform at least a few touch-and-go reps, while others perform singles. Both options are fine. Expect the burpees and bike in the middle of the workout to be aerobically demanding. Manage your pace so you are able to keep moving and finish the second set of power cleans and rope climbs just as fast as your first set.

Scaling:
Reduce the load of the barbell. Reduce the reps of each movement.

To reduce the complexity of the power cleans, perform hang power cleans. For the rope climbs, reduce the height of the climb. For the bar-facing burpees, perform burpees in place.

In case of injury or limitation, for the rope climbs, perform pull-to-stands or strict pull-ups. For the power cleans, perform dumbbell power cleans or Russian kettlebell swings. For the bar-facing burpees, perform up-downs in place. For the calories on the bike, perform the calories on any machine available.

Intermediate option:
For time:
3 rope climbs to 12 feet
10 power cleans
20 bar-facing burpees
40-calorie Echo bike
20 bar-facing burpees
10 power cleans
3 rope climbs to 12 feet

♀ 85 lb
♂ 125 lb

Beginner option:
For time:
3 pull-to-stands
10 power cleans
15 bar-facing burpees
20-calorie Echo bike
15 bar-facing burpees
10 power cleans
3 pull-to-stands

♀ 35 lb
♂ 45 lb

Coaching cues:
On the bar-facing burpees, consider stepping the feet as you come up out of the burpee. This will make the jump distance over the bar more consistent, and you can manage your heart rate going into the next movements.

Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Power Clean
The Rogue Echo Bike
The Bar-Facing Burpee | Jump Over
The Modified Rope Climb | Pull-to-Stand

Find a gym near you:
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For time:
21-15-9 reps of:
Wall-ball shots
Toes-to-bars

Rest 2 minutes

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

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

Post total time, including the rest, to comments.

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

Scaling:
Reduce the loading of the medicine ball.

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

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

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

Rest 2 minutes

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

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

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

Rest 2 minutes

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

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

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

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

Find a gym near you:
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7 sets, each for load:
1 push jerk + 1 split jerk

Post loads to the comments.

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

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

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

Intermediate option:
Same as Rx’d.

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

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

Resources:
The Push Jerk
The Split Jerk
The Push Press

Find a gym near you:
View the CrossFit map

3 rounds for time of:
25 deadlifts
800-meter run

♀ 155 lb
♂ 225 lb

Compare to 230618.

Post time to comments.

Stimulus and Strategy:
Today’s workout is a longer-effort couplet. The deadlift weight should be moderate, but expect it to feel heavy after the first run. Choose a weight that allows you to complete your reps in 2 minutes or less. If you are looking for a challenge, try to complete the deadlifts with a double-overhand grip and without using a hook grip. No matter how good your deadlift is, this variation will deliver a good stimulus.

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

To reduce the complexity of the deadlift, consider elevating the barbell and reducing the range of motion. You may also consider a dumbbell deadlift.

In case of injury or limitation, for the deadlift, perform a sumo deadlift with the barbell or a kettlebell. If necessary, perform a good morning to eliminate the loading. For the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower.

Intermediate option:
3 rounds for time of:
20 deadlifts
800-meter run

♀ 125 lb
♂ 185 lb

Beginner option:
3 rounds for time of:
15 deadlifts
400-meter run

♀ 55 lb
♂ 75 lb

Coaching cues:
As you are deadlifting, imagine someone is trying to pull the bar away from your body. Don’t let them have it. Keep the barbell close to the body, both on the way up and on the way down.

Resources:
The Deadlift
What Is a Deadlift?
Pose Running Drills | Pose Alignment

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

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post rounds and reps to the comments.

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

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

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

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

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

♀ 20-lb dumbbells
♂ 35-lb dumbbells

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

♀ 10-lb dumbbells
♂ 15-lb dumbbells

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

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

Find a gym near you:
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10-8-6-4-2 reps for time of:
Power snatches
Overhead squats
Bar muscle-ups

♀ 125 lb
♂ 185 lb

Post time to comments.

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

Scaling:
Reduce the loading of the barbell.

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

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

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

♀ 75 lb
♂ 115 lb

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

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

♀ 35 lb
♂ 45 lb

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

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

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

♀ 95 lb
♂ 135 lb

Compare to 230419.

Post time to comments.

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

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

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

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

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

♀ 75 lb
♂ 115 lb

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

♀ 45 lb
♂ 75 lb

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

Resources:
Rowing Technique Tips
The Bench Press

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3 rounds for time of:
400-meter run
45 AbMat sit-ups
15 kettlebell snatches, right arm
15 kettlebell snatches, left arm
15 lateral burpees over the kettlebell*

*Lay the kettlebell on its side for the burpees.

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Stimulus and Strategy:
Today’s workout covers all the essentials. The lighter loading is meant to allow you to maintain larger sets and keep moving. Advanced athletes should attempt to go unbroken through as many sets as possible. Expect your fatigued midline from the sit-ups to make the rest of the movements a bit more challenging. Be sure to lay the kettlebell on its side when you are performing the lateral burpees over the kettlebell.

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

To reduce the complexity of the kettlebell snatch, perform single-arm kettlebell Russian swings. For the AbMat sit-ups, perform feet-anchored sit-ups.

In case of injury or limitation, for the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the AbMat sit-ups, perform seated leg raises or single-leg raises. For the kettlebell snatches, perform hang dumbbell snatches or single-arm kettlebell cleans. For the burpees, perform up-downs.

Intermediate option:
3 rounds for time of:
400-meter run
30 AbMat sit-ups
15 kettlebell snatches, right arm
15 kettlebell snatches, left arm
15 lateral burpees over the kettlebell*

*Lay the kettlebell on its side for the burpees.

♀ 18-lb dumbbell
♂ 26-lb dumbbell

Beginner option:
3 rounds for time of:
200-meter run
20 AbMat sit-ups
15 alternating hang dumbbell snatches
10 lateral burpees over the dumbbell

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
On the kettlebell snatch, after you extend your hips, focus on pulling the elbow high and outside, then punching your hand to the sky with your thumb pointing behind you.

Resources:
CrossFit Running Course
The AbMat Sit-Up
The Kettlebell Snatch
Lateral Burpee Over the Dumbbell

Find a gym near you:
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Front squat 3-3-3-3-3 reps

Compare to similar 230819.

Post loads to comments.

Stimulus and Strategy:
Today is a heavy day, and as always, heavy is relative to each athlete's capacity and experience. You will benefit from today's effort if you are working to your limits. Experienced athletes should build to a heavy set of 3 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable. If you are feeling beat up from earlier in the week, dial the loading back and focus on moving through quality reps.

Scaling:
Reduce the loading of the barbell as needed to maintain consistently sound mechanics.

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

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

Intermediate option:
Same as Rx’d.

Beginner option:
Front squat 5-5-5-5-5 reps

Coaching cues:
Let the elbows lead you out of the bottom of each squat. Find a target above your gaze and drive your elbows to that spot on every rep.

Resources:
The Front Squat

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

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

♀ 145-lb barbell
♂ 205-lb barbell

Post reps to comments.

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

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

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

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

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

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

♀ 95-lb barbell
♂ 135-lb barbell

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

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

♀ 35-lb barbell
♂ 45-lb barbell

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

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

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

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

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

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

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

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

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

♀ 20-lb dumbbells
♂ 35-lb dumbbells

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

♀ 10-lb dumbbells
♂ 15-lb dumbbells

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

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

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For calories and load:
0:00-5:00
Max power clean

5:00-10:00
Max-calorie Echo bike

10:00-15:00
Max power clean

15:00-20:00
Max-calorie Echo bike

For your score, add both of your best lifts and total calories together.

Post score to comments.

Stimulus and Strategy:
Today’s workout is a bit of a choose-your-own-adventure, depending on how you feel from yesterday. That being said, today is an opportunity to lift heavy and push the intensity on the bike. Can you lift just as much weight on your second power clean attempt as you did on your first? Do you “game” the bike in an attempt to match your clean weight? Or do you hold nothing back and let the chips land where they may? Either way, work hard today and have fun.

Scaling:
To reduce the complexity of the power cleans, reduce the loading and focus on your technique. You may also consider performing hang power cleans.

In case of injury or limitation, perform your calories on any machine available. For the power cleans, consider dumbbell power cleans, Russian kettlebell swings, or even medicine-ball cleans.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
As the power cleans get heavier, the instinct is to try and “sneak” under the barbell. Instead, focus on standing up as tall as you possibly can, then pull yourself underneath the barbell.

Resources:
The Power Clean
Rogue Echo Bike

Find a gym near you:
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On a 2-minute clock:
20 hang power snatches
Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:
15 hang power snatches
Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:
10 hang power snatches
Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:
5 hang power snatches
Max bar-facing burpees

♀ 75 lb
♂ 115 lb

Your score is the total number of bar-facing burpees accumulated.

Post total reps to comments.

Stimulus and Strategy:
Today’s workout challenges you with cycling a light-to-moderate barbell, coupled with a gut check to finish each interval. The loading for the snatch should allow you to cycle at least sets of 5 reps, if not more, especially with the allotted rest between intervals. Remember that in each interval, the snatches decrease in reps. The goal is to finish the snatches as quickly as possible to give yourself maximal time on the burpees. Try to do one more burpee than you want to.

Scaling:
Reduce the loading of the barbell. Reduce the repetitions.

To reduce the complexity of the hang power snatches, perform hang muscle snatches or consider using a dumbbell to perform alternating hang dumbbell snatches. For the bar-facing burpees, perform regular burpees, not over a bar.

In case of injury or limitation, for the hang power snatches, perform kettlebell swings or hang power cleans if there is an overhead limitation. For the bar-facing burpees, consider up-downs.

Intermediate option:
On a 2-minute clock:
20 hang power snatches
Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:
15 hang power snatches
Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:
10 hang power snatches
Max bar-facing burpees

Rest 2 minutes

On a 2-minute clock:
5 hang power snatches
Max bar-facing burpees

♀ 55 lb
♂ 75 lb

Your score is the total number of bar-facing burpees accumulated.

Beginner option:
On a 2-minute clock:
20 hang power snatches
Max burpees

Rest 2 minutes

On a 2-minute clock:
15 hang power snatches
Max burpees

Rest 2 minutes

On a 2-minute clock:
10 hang power snatches
Max burpees

♀ 35 lb
♂ 45 lb

Your score is the total number of burpees accumulated.

Note: The Beginner version only has 3 rounds.

Coaching cues:
On the hang power snatches, think about the arms as straps attached to the barbell. The arms stay long as you jump, then pull and punch the barbell to the sky.

Resources:
The Hang Power Snatch
Bar-Facing Burpee
The Burpee

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

♀ 185 lb
♂ 275 lb

Post times to comments.

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

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

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

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

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

♀ 155 lb
♂ 225 lb

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

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

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

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

Find a gym near you:
View the CrossFit map

3 rounds for time of:
800-meter run
30 dumbbell hang squat cleans
200-meter dumbbell front-rack carry

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Post times to comments.

Stimulus and Strategy:
Today’s workout is a bit of a grind, challenging your stamina, endurance, midline, and mental fortitude. Use a weight for the dumbbell hang squat cleans that allows you to complete your reps in 3 sets or less. If you can hang on for bigger chunks, do it. The dumbbell front-rack carry is meant to be mentally and physically tough. For the carry, don’t rest the dumbbells vertically on the shoulders. Instead, try to maintain a true dumbbell front-rack position with one head of the dumbbell resting on the shoulder, the hand on the handle, and the elbows up. Embrace your time spent with these dumbbells and have fun.

Scaling:
Reduce the weight of the dumbbells. Reduce the distance of the run and front-rack carry.

To reduce the complexity of the hang squat cleans, perform hang medicine-ball cleans, or reduce the reps and perform hang power cleans plus a front squat. For the front-rack carry, use a single dumbbell.

In case of injury or limitation, for the hang squat cleans, consider dumbbell or kettlebell goblet squats or air squats. For the front-rack carry, consider a farmers carry. For the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower.

Intermediate option:
3 rounds for time of:
800-meter run
20 dumbbell hang squat cleans
200-meter dumbbell front-rack carry

♀ 15-lb dumbbells
♂ 25-lb dumbbells

Beginner option:
3 rounds for time of:
400-meter run
15 dumbbell hang squat cleans
100-meter dumbbell front-rack carry

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
In the dumbbell hang squat clean, focus on jumping and shrugging with straight arms before pulling the dumbbells to the shoulders and your body into the bottom of the squat.

Resources:
Running Drills | High Knees and Butt Kickers
The Dumbbell Hang Squat Clean
Double-Dumbbell Front-Rack Carry

Find a gym near you:
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Complete as many rounds and reps as possible in 10 minutes of:
12/15-calorie row
10 push jerks

♀ 95-lb barbell
♂ 135-lb barbell

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is meant to be a pushing and pulling sprint, back and forth between the two movements. The calories on the rower are meant to be completed in a minute or less and the push jerks should be completed in unbroken sets for most of your rounds. This means the loading of the barbell should be light to moderate. The duration of this workout isn’t very long, so push the pace from the start and hold on.

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

To reduce the complexity of the push jerks, perform push presses.

In case of injury or limitation, for the push jerks, perform dumbbell push jerks (rack-position limitation), shoulder presses, or even push-ups to eliminate the loading. For the calories, use any machine available.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
9/12-calorie row
10 push jerks

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
6/9-calorie row
10 push jerks

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
In the push jerk, you aren’t pushing the barbell up away from your body. Instead, you are pushing your body underneath the barbell.

Resources:
Rowing
Rowing | Body Position Tips
The Push Jerk

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21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the Echo bike

♀ 125-lb barbell
♂ 185-lb barbell

Compare to 250513.

Post times to comments.

Stimulus and Strategy:
Today’s workout is a weightlifting and monostructural couplet. Use caution when pushing the pace on the bike. That strategy may make the bench presses more difficult than necessary. Instead, adjust your pace so you can maintain bigger chunks of reps on the bench. The loading of the barbell should be moderate to heavy and allow you to maintain consistent sets of 5-7 reps. Avoid pushing to failure on the bench presses unless you have a spotter. If you do not have a spotter, take extra time to rest between sets and only perform reps you know you can complete.

Scaling:
Reduce the loading and volume of the barbell. Reduce the calories on the bike.

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

In case of injury or limitation, perform the calories on any machine available. For the bench presses, perform single-arm dumbbell bench presses or push-ups.

Intermediate option:
21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the Echo bike

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
15-12-9-6-3 reps for time of:
Dumbbell bench presses
Calories on the Echo bike

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Coaching cues:
To set your upper back into position for the bench press, think about pulling your lats down into your back pockets and turning your arms so the bony part of your elbows are facing away from you.

Resources:
The Bench Press
Rogue Echo Bike
Dumbbell Bench Press

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

Compare to similar 240402.

Post loads to comments.

Stimulus and Strategy:
Today is a heavy day. Keep in mind, heavy is relative to each athlete's capacity and experience. As long as you are working to your limits, you will benefit from today’s effort. Experienced athletes should build to a heavy set of 3 and plan to go as heavy as possible across all sets. Another thought is to warm up to a heavy set of 3, then try to hold that load across all 7 sets. This is called a straight set and is geared more toward the advanced athlete. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Scaling:
Reduce the loading of the barbell to maintain safety and the integrity of the lift.

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

In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with load or perform an unloaded air squat.

Intermediate option:
Same as Rx’d.

Beginner option:
Back squat 5-5-5-5-5 reps

Coaching cues:
As you stand up out of the bottom of the squat, focus on the shoulders and hips rising together while driving through your heels to stand.

Resources:
The Back Squat

Find a gym near you:
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3 rounds for time of:
30 alternating dumbbell snatches
30 burpee pull-ups

Set the pull-up bar 6 inches above your reach.

♀ 35 lb
♂ 50 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a couplet with a bit of movement function interference. The loading of the dumbbell should allow you to maintain larger chunks of reps on the dumbbell snatches. If you can hang on and go unbroken through any of your sets, do it. For the burpee pull-ups, be smooth and methodical through your reps. Remember to breathe and pay attention to finishing the burpee directly underneath the pull-up bar, as this will increase efficiency and cycle times.

Scaling:
Reduce the load of the dumbbell. Reduce the reps of both movements.

To reduce the complexity of the dumbbell snatch, perform the movement from the hang position. For the burpee pull-ups, perform up-downs instead of burpees and lower the pull-up bar to allow you to use your legs more.

In case of injury or limitation, for the burpee pull-ups, perform up-downs in place of the burpees and ring rows for the pull-ups. For the dumbbell snatches, consider dumbbell cleans if there is an overhead limitation.

Intermediate option:
3 rounds for time of:
30 alternating dumbbell snatches
20 burpee pull-ups

Set the pull-up bar at your fingertips when your arms are extended overhead.

♀ 20 lb
♂ 35 lb

Beginner option:
3 rounds for time of:
15 alternating dumbbell snatches
15 burpee jumping pull-ups

Set the pull-up bar at the middle of your forearms when your arms are extended overhead.

♀ 10 lb
♂ 15 lb

Coaching cues:
In your burpees, pick a spot on the ground to put your chest. This spot should allow you to jump your feet or step your feet up directly underneath the pull-up bar.

Resources:
The Dumbbell Power Snatch
Burpee Pull-Up
Burpee Pull-Up Tips

Find a gym near you:
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For time:
40 box jump-overs
40 kettlebell goblet squats
40 hand-release push-ups
30 box jump-overs
30 kettlebell goblet squats
30 ring dips
20 box jump-overs
20 kettlebell goblet squats
20 handstand push-ups

♀ 53-lb kettlebell and a 20-inch box
♂ 70-lb kettlebell and a 24-inch box

Post time to comments.

Stimulus and Strategy:
Today’s workout is a take on the Hero benchmark JT. Like the original workout, expect the pressing fatigue to be a real factor. However, you may experience fatigue of the hip flexors, which will make kipping the pressing movements more challenging. Manage your reps and avoid pushing to failure. The loading of the kettlebell should allow you to perform your squats in 2 sets or fewer.

Scaling:
Reduce the load of the kettlebell. Reduce the height of the box. Reduce the reps of each movement.

To reduce the complexity of the handstand push-ups, perform pike push-ups. For the ring dips, perform jumping or banded ring dips. For the push-ups, perform from the knees. For the box jump-overs, perform box step-overs.

In case of injury or limitation, for the handstand push-ups, perform seated dumbbell shoulder presses. For the ring dips, perform foot-assisted ring dips or straight bar dips. For the push-ups, perform these with your hands on an elevated surface like a 30-inch box. For the kettlebell goblet squats, perform air squats to a target.

Intermediate option:
For time:
40 box jump-overs
40 kettlebell goblet squats
40 hand-release push-ups
30 box jump-overs
30 kettlebell goblet squats
30 jumping ring dips
20 box jump-overs
20 kettlebell goblet squats
20 pike push-ups

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

Beginner option:
For time:
20 box step-overs
20 single-dumbbell goblet squats
20 push-ups from the knees
15 box step-overs
15 single-dumbbell goblet squats
15 foot-assisted ring dips
10 box step-overs
10 single-dumbbell goblet squats
10 seated dumbbell shoulder presses

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

Coaching cues:
On the push-ups, squeeze your thighs, glutes, and stomach throughout your reps. This will help your entire body move up and down as a unit.

Resources:
Box Jump-Over Variations
Kettlebell Goblet Squat
Hand-Release Push-Up
Kipping Ring Dip
The Kipping Handstand Push-Up
Box Step-Over
Ring Dip Scaling
Pike Push-Up

Find a gym near you:
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For time:
50 power cleans

♀ 125 lb
♂ 185 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is straightforward — simply move through the power cleans as quickly as possible. The loading of the barbell is meant to be moderate to heavy. This means some may choose to perform singles for all their reps, while others may be able to complete several sets of touch-and-go reps. Either way, a good goal is aiming to complete 5 reps or more per minute. When you are taking a break, don’t let that bar sit there for too long; get your hands back on the bar quickly.

Scaling:
Reduce the load of the barbell.

To reduce the complexity of the power clean, perform a hang power clean or consider using dumbbells.

In case of injury or limitation, perform a sumo deadlift high pull or medicine-ball clean if there is a limitation with the rack position.

Intermediate option:
For time:
50 power cleans

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
50 power cleans

♀ 35 lb
♂ 45 lb

Coaching cues:
On the power clean, after you finish your pull, focus on driving your elbows around the barbell as quickly as possible.

Resources:
The Power Clean

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Complete as many reps as possible in 15 minutes of:
3 wall-ball shots
3 lateral burpees over the medicine ball
3-second L-sit hold

After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the L-sit holds until time expires.

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

Post rounds and reps completed.

Stimulus and Strategy:
Today is a triplet of increasing repetitions and seconds. Expect the first few rounds to go quickly, and then slow down as the reps reach double digits. Use a weight for the medicine ball you can perform mostly unbroken. The burpees over the medicine ball are an added challenge because of the height of the ball, so make a conscious effort to jump a little higher than you normally would. On the L-sit hold, choose a variation that allows you to consistently hold for at least 10 seconds. What you perform your L-sit holds on is totally up to you — dumbbells, parallettes, boxes, or whatever you have available.

Scaling:
Reduce the loading of the medicine ball. Reduce the number of reps you increase each round by. Consider increasing by 1 or 2, instead of 3.

To reduce the complexity of the wall-ball shots, reduce the height of the target. For the burpees, step over the medicine ball or perform a regular burpee. For the L-sit hold, hold one leg straight with the other bent, or bend both legs.

In case of injury or limitation, for the wall-ball shots, perform medicine-ball front squats for an overhead limitation, or medicine-ball push presses for a squatting limitation. For the burpees, perform up-downs. For the L-sit holds, perform seated leg-raise holds with one or both legs.

Intermediate option:
Complete as many reps as possible in 15 minutes of:
3 wall-ball shots
3 lateral burpees over the medicine ball
3-second L-sit hold, both legs bent

After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the L-sit holds until time expires.

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

Beginner option:
Complete as many reps as possible in 15 minutes of:
3 wall-ball shots
3 lateral burpees + step over the medicine ball
3-second seated leg raise hold, both legs bent

After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the seated leg raise holds until time expires.

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

Coaching cues:
To encourage your body to raise your legs higher in the L-sit hold, try to bring your nose to your toes.

Resources:
The Wall-Ball Shot
The L-Sit Hold
L-Sit Scaling

Find a gym near you:
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7 sets, each for load:
1 deadlift
2 hang power cleans
3 front squats

Post loads to comments.

Stimulus and Strategy:
Today’s workout is an opportunity for you to lift a heavy load relative to your capacity. All 6 reps are meant to be performed unbroken as a complex, so once you pick up the barbell, don’t put it down. If you fail a set, you have two options: make a technique adjustment or reduce the loading to complete a successful set. Rest at least 3 minutes between sets. Make sure you are recovered and ready to attack the next set.

Scaling:
Reduce the load of the barbell.

To reduce the complexity of the complex, consider using dumbbells and doubling the reps to 2-4-6.

In case of injury or limitation, eliminate the movement or movements that are causing issues. For example, perform only the deadlift and hang power cleans if there is a squatting limitation. Or you might consider eliminating the deadlift and performing the hang power cleans and front squats from blocks if you are limited by pulling from the floor.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
In the hang power clean, focus on getting your elbows around the bar quickly. Doing this will increase your chances of receiving the barbell on your shoulders as opposed to lower on your body.

Resources:
The Deadlift
The Hang Power Clean
The Front Squat

Find a gym near you:
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21-18-15-12-9-6-3 reps for time of:
Ring dips

After each set, complete 3 squat snatches.

♀ 95 lb
♂ 135 lb

Post times to comments.

Stimulus and Strategy:
Today’s workout is a couplet with some movement interference. Expect the pressing of the ring dips and the lockout of the squat snatches to significantly tax the shoulders, as well as the compounding fatigue of the hip flexors from kipping the dips and the squat of the snatch. The loading of the barbell is meant to be moderate. Some may be able to perform touch-and-go reps, while it is also perfectly acceptable to perform 3 quick singles. Choose an option for the ring dips that allows you to consistently perform sets of 5 or more reps.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the ring dips.

To reduce the complexity of the ring dips, perform jumping ring dips or foot-assisted ring dips. Perform hang squat snatches or hang power snatches, plus an overhead squat in place of the squat snatch if needed.

In case of injury or limitation, for the ring dips, perform bench/box dips, push-ups, or dumbbell shoulder presses. For the squat snatches, perform power snatches if there is a squatting limitation. You may also consider power snatches, plus an overhead lunge.

Intermediate option:
12-10-8-6-4-2 reps for time of:
Ring dips

After each set, complete 3 squat snatches.

♀ 65 lb
♂ 95 lb

Beginner option:
15-12-9-6-3 reps for time of:
Foot-assisted ring dips

After each set, complete 3 hang squat snatches.

♀ 35 lb
♂ 45 lb

Coaching cues:
When completing the squat snatches in today’s workout, commit to getting as tall as possible before pulling into the squat on each rep.

Resources:
The Ring Dip
Kipping Ring Dip
The Squat Snatch
Ring Dip Scaling
The Hang Squat Snatch
Ring Dip | Coaching Tips

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For time:
30 dumbbell burpee box step-overs
800-meter run
20 dumbbell burpee box step-overs
400-meter run
10 dumbbell burpee box step-overs
200-meter run

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

Post times to comments.

Stimulus and Strategy:
Today’s workout is grind. The loading of the dumbbells should allow you to maintain consistent sets of at least 10 reps before needing a break. As you step over the box, stay low and get yourself in position to perform the next burpee. Push each run as you are able. As you finish your last dumbbell burpee box step-over in each set, start moving toward the run. This can be a walk or a shuffle as you catch your breath. Then, pick up the pace as you feel recovered.

Scaling:
Reduce the loading of the dumbbells. Reduce the distance of each run.

To reduce the complexity of the dumbbell burpee box step-overs, perform without the dumbbells.

In case of injury or limitation, for the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower. For the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the 200-meter run, 500/700 meters on the Echo bike, or 200/250 meters on the rower.

Intermediate option:
For time:
30 dumbbell burpee box step-overs
800-meter run
20 dumbbell burpee box step-overs
400-meter run
10 dumbbell burpee box step-overs
200-meter run

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

Beginner option:
For time:
15 burpee box step-overs
400-meter run
10 burpee box step-overs
200-meter run
5 burpee box step-overs
200-meter run

♀ 20-inch box
♂ 20-inch box

Coaching cues:
As you step up on the box, ensure the knee is tracking in line with the foot that is on the box. Just like any squat, the knee does not do well with shear forces.

Resources:
Dumbbell Burpee Box Step-Over
Pose Running Drills | Lean and Pull
Pose Running Drills | Pose Alignment

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Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
15-foot handstand walk
45 double-unders
15-foot handstand walk

♀ 125 lb
♂ 185 lb

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout combines a heavier lift with a sprinkle of higher-skill gymnastics. This sprinkle should allow you to keep moving through your rounds with minimal reduction in pace. The loading on the barbell is meant to be moderate to heavy. Some may be able to perform a few touch-and-go reps, while others work to maintain quick singles. Choose options that allow you to complete at least 5 rounds.

Scaling:
Reduce the load of the barbell. Reduce the reps on the jump rope.

To reduce the complexity of the power clean, perform a hang power clean. To scale the handstand walks, complete a half circle around a box with your feet on the box (walking laterally around the box). You can also scale the handstand walk to 3 inchworms or bear crawls. For the double-unders, practice the movement for 30 seconds or perform single-unders.

In case of injury or limitation, for the power cleans, consider medicine-ball or dumbbell power cleans. For the handstand walks, consider alternating dumbbell shoulder presses or shoulder taps in a plank hold. Consider performing jumping jacks, penguin taps, or alternating toe taps on a low box in place of the double-unders.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
1 half circle lateral walk around a box (feet on the box), moving to your right
20 double-unders
1 half circle lateral walk around a box (feet on the box), moving to your left

♀ 95 lb
♂ 135 lb

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
3 inchworms
20 single-unders
15-foot bear crawl

♀ 35 lb
♂ 45 lb

Coaching cues: On your handstand walks, don’t focus or look for your “end point.” Walk through the finish line.

Resources:
The Power Clean
The Handstand Walk
The Double-Under
Handstand Walk Around Box
The Bear Crawl

Find a gym near you:
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Barbara

5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between rounds.

Post times to comments.

Compare to 241126.

Stimulus and Strategy:
Today’s workout is a classic benchmark. Be sure to look back at your last attempt to help you navigate today’s effort. The goal is to maintain a relatively consistent time in each round. If unable to finish each movement in 4 sets or less, decrease the reps by 5-10 per movement. You should also be able to complete a single round in roughly 5 minutes or less if you are going to attempt this workout as prescribed.

Scaling:
Reduce the reps of each exercise. Reduce the total rounds to 3 or 4, instead of 5.

To reduce the complexity of the pull-ups, perform jumping pull-ups. For the push-ups, perform the reps from your knees. For the sit-ups, perform feet-anchored sit-ups. For the air squats, perform these to a target that allows for pain-free range of motion.

In case of injury or limitation, for the pull-ups, perform ring rows or dumbbell bent-over rows. For the push-ups, perform these with your hands on a 30-inch box. For the sit-ups, perform a hollow hold for 30-60 seconds. For the air squats, consider low box step-ups. For the air squats, perform these to a target that allows for pain-free range of motion.

Intermediate option:
5 rounds, each for time, of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats

Rest precisely 3 minutes between rounds.

Beginner option:
3 rounds, each for time, of:
10 ring rows
15 push-ups from the knees
20 sit-ups
25 squats

Rest precisely 3 minutes between rounds.

Coaching cues:
Avoid the “snaky” push-up. Your entire body should move up and down as a single unit. To do so, squeeze your thighs, glutes, and abs as you move through each push-up.

Resources:
The Kipping Pull-Up
The Push-Up
The AbMat Sit-Up
The Air Squat
The Ring Row
Push-Up on Knees

Find a gym near you:
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Every 3 minutes for 7 sets, complete:
10/15-calorie Echo bike
10 knees-to-elbows
100-foot dumbbell farmers carry

Rest with the remaining time in each interval. Note: Each round is for time.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post your fastest and slowest intervals.

Stimulus and Strategy:
Today’s workout contains 7 sprint-style efforts. The goal is to complete each set as quickly as possible so you have plenty of rest before the next interval begins. The loading of the dumbbells should allow you to perform each farmers carry unbroken. Sprint on the bike and don’t hold anything back. Go for broke.

Scaling:
Reduce the loading of the dumbbells.

To reduce the complexity of the knees-to-elbows, reduce the range of motion. For the farmers carry, consider using only one dumbbell.

In case of injury or limitation, use any machine available to complete your calories. For the knees-to-elbows, perform hanging knee raises or lying toes-to-bars. For the farmers carry, perform 10 unloaded box step-ups.

Intermediate option:
Every 3 minutes for 7 rounds, complete:
8/12-calorie Echo bike
10 knees-to-chests
100-foot dumbbell farmers carry

Rest with the remaining time in each interval. Note: Each round is for time.

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Every 3 minutes for 7 rounds, complete:
6/9-calorie Echo bike
5 hanging knee raises
100-foot dumbbell farmers carry

Rest with the remaining time in each interval. Note: Each round is for time.

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
On the knees-to-elbows, focus on pressing down and leaning back a bit more in your back swing, compared to toes-to-bars.

Resources:
The Rogue Echo Bike
Knees-to-Elbows Tips
The Dumbbell Farmers Carry
Kipping Hanging Knee Raises

Find a gym near you:
View the CrossFit map

For time:
10 wall-ball shots
10 snatches
20 wall-ball shots
20 handstand push-ups
30 wall-ball shots
30 box jumps
40 wall-ball shots
40 deadlifts

♀ 14-lb medicine ball to a 9-foot target, 105-lb barbell, and a 20-inch box
♂ 20-lb medicine ball to a 10-foot target, 155-lb barbell, and a 24-inch box

Post time to comments.

Stimulus and Strategy:
Today’s workout is a chipper with an increasing number of wall-ball shots throughout. Like most chippers, manage your reps, minimize long breaks, and — pun intended — keep chipping away at the movements. The loading of the barbell is meant to be moderate for the snatches and light to moderate for the deadlifts. You may power or squat the snatches. Try to hang on to large chunks of wall-ball shots and see if you can go unbroken on the deadlifts to finish.

Scaling:
Reduce the loading of the medicine ball and barbell. Reduce the repetitions of each movement. Reduce the height of the box.

To reduce the complexity of the snatches, perform hang snatches. For the handstand push-ups, perform pike push-ups.

In case of injury or limitation, for the snatches, perform dumbbell snatches or power cleans if there is an overhead limitation. For the wall-ball shots, perform dumbbell thrusters, medicine-ball front squats (overhead limitation), or medicine-ball push presses (squat limitation). For the handstand push-ups, consider hand-release push-ups or seated dumbbell shoulder presses. For the box jumps, perform step-ups. For the deadlifts, perform sumo deadlifts, dumbbell deadlifts, or good mornings.

Intermediate option:
For time:
10 wall-ball shots
10 snatches
20 wall-ball shots
20 pike push-ups
30 wall-ball shots
30 box jumps
40 wall-ball shots
40 deadlifts

♀ 10-lb medicine ball to a 9-foot target, 75-lb barbell, and a 20-inch box
♂ 14-lb medicine ball to a 10-f00t target, 115-lb barbell, and a 24-inch box

Beginner option:
For time:
10 wall-ball shots
10 snatches
15 wall-ball shots
15 hand-release push-ups from the knees
20 wall-ball shots
20 box step-ups
25 wall-ball shots
25 deadlifts

♀ 6-lb medicine ball to a 9-foot target, 35-lb barbell, and a 12-inch box
♂ 14-lb medicine ball to a 10-foot target, 45-lb barbell, and a 20-inch box

Coaching cues:
In the wall-ball shot, utilize your legs and hips to drive the ball up to the target. Keep your arms relaxed on the descent and use the momentum from your lower body to propel the ball to the target.

Resources:
The Wall-Ball Shot
The Snatch
The Power Snatch
The Kipping Handstand Push-Up
The Box Jump
The Deadlift
Pike Push-Up
Hand-Release Push-Up From the Knees
The Box Step-Up

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