Fight Gone Bad

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing calories
Rest 1 minute

♀ 14-lb medicine ball to 9 feet, 55-lb barbell, 20-inch box
♂ 20-lb medicine ball to 10 feet, 75-lb barbell, 20-inch box

Post total reps to comments and log your score in the CrossFit app (CrossFit Benchmarks are located in the "Progress" tab).

Compare to 240412

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark. Look back to your previous score to help you navigate today’s effort. Push to keep moving for as much of each minute as possible. Capitalize on movements you excel at and pace yourself on your weaker movements. If you have completed this workout before, don’t pace it. Give the first round a run for its money, and then hang on for the ride.

Scaling:
Reduce the loading of the barbell and medicine ball.

Reduce the complexity of the wall-ball shots by lowering the height of the target. For the sumo deadlift high pulls, perform the movement with a kettlebell or dumbbell. For the box jumps, reduce the height of the box. For push presses, perform the movement with dumbbells.

In case of injury or limitation, use any machine available to perform calories. For the wall-ball shots, perform medicine-ball squats (overhead limitation). For the sumo deadlift high pulls, perform kettlebell or dumbbell sumo deadlifts or Russian kettlebell swings. For the box jumps, perform step-ups. For the push presses, perform single-arm dumbbell push presses or shoulder presses.

Intermediate option:
Same as Rx’d.

Beginner option:
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing calories
Rest 1 minute

♀ 6-lb medicine ball to 9 feet, 35-lb barbell, 12-inch box
♂ 10-lb medicine ball to 10 feet, 45-lb barbell, 12-inch box

Coaching cues:
From the top of the sumo deadlift high pull, focus on returning the hands to the hips before hinging at the hips to return the barbell to the floor.

Resources:
The Wall-Ball Shot
The Sumo Deadlift High Pull
The Box Jump
The Push Press
Rowing Technique Tips

Find a gym near you:
View the CrossFit map

Rest Day

Featured Article

‘I’m Not Alone’: Scott Hanley Continues to Inspire Parkinson’s Community

Diagnosed with Parkinson’s in 2018, Scott Hanley refused to accept a grim prognosis. In 2020, he began working out, discovering that fitness and strength training eased his symptoms. Joining CrossFit Belfast in 2021, Hanley embraced high-intensity workouts and skill-building, remarkably reducing his symptoms. Inspired by his transformation, others, like Ian Haldane, followed his lead, finding relief and improved quality of life through CrossFit. Backed by science linking intense exercise to neuroprotection and neuroplasticity, Hanley’s story highlights the power of fitness, community, and determination in living well with Parkinson’s while inspiring others to keep fighting.

Find a gym near you:
View the CrossFit map

Rest Day

Featured Article

Primer on Protein, Part 5: Antioxidants

Part 5 of the "Primer on Protein" series focuses on the role of protein in the body’s antioxidant system. CrossFit’s nutrition prescription emphasizes protein-rich foods like meat, fish, eggs, and dairy, which provide essential amino acids that help the body build tissues, hormones, and immune cells. A key component of the body’s defense against oxidative stress, caused by free radicals, is the production of antioxidants like glutathione and melatonin. Consuming enough dietary protein supports the body's ability to fight oxidative stress, helping to protect against chronic diseases, aging, and injury while enhancing overall performance.

Find a gym near you:
View the CrossFit map

Rest Day

Featured Article
Reigniting the Fire: How the CrossFit Community Helped Taylor Heim Take Back Her Life

If it weren’t for the endless supportive text messages from the members at Tarheel CrossFit, Taylor Heim would still weigh over 350 pounds.

If it weren’t for the coaches grabbing her by the hand and guiding her through recovery, Heim would still be fighting depression and an eating disorder.

If it weren’t for CrossFit, Heim would still be pre-diabetic.

“CrossFit genuinely saved my life,” she said.

At 15 years old, Heim was the fittest she had ever been. By her 20’s, she was fighting to take control of her life after facing domestic abuse.

But CrossFit helped lift Heim back up just when she felt she was at her lowest.

3 rounds for time of:
800-meter run
1 legless rope climb to 15 feet
3 rope climbs to 15 feet
30 GHD sit-ups

Post time to comments.

Scaling:
This is a longer-duration workout with a target of around 20 to 25 minutes. Reduce the volume and skill complexity as needed, then fight to keep it under 25 minutes rather than simply adding a time cap. First, reduce the height of the rope climb, then reduce the volume of rope climbs and/or GHD sit-ups, and reduce the run distance to keep each effort to 5 minutes or less. Beginners who are not experienced with rope climbs can use today to practice the foot hook — hold on to the rope and establish the foot hook, then hold for up to 10 seconds per effort.

Intermediate option:
3 rounds for time of:
800-meter run
1 legless rope climb to 10 feet
2 rope climbs to 15 feet
20 GHD sit-ups

Beginner option:
3 rounds for time of:
600-meter run
3 10-second foot holds
20 AbMat sit-ups

Resources:
The Rope Climb (Legless)
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The GHD Sit-Up
The AbMat Sit-Up

Find a gym near you:
View the CrossFit map

Rest Day

Featured Article:
“The Inertia of Aging”

Inertia has long been an understood reality of physics. From our school physical-science courses, we know the concept of inertia as: A body at rest or in motion will stay at rest or in motion until acted upon by an external force.

The aging population is a multifaceted and compounding problem of literal and figurative inertia. We hear it again and again: “I’m too old, I can’t do that any more,” “I’m too old to start exercising,” “I’m too far gone to get better,” “I was never good at sports,” etc., are given as the rationale for living life on the couch. The elderly are conditioned to accept physical decay and limitation of mobility.

But everyone can move and everyone can exercise — regardless of age or limitation.

Find a gym near you:
View the CrossFit map

For load:
10-10-7-7-4-4-1-1
Back squat

Post load to comments.

Compare to 240105.

Scaling:
Build throughout the 8 sets, starting with something moderately heavy and finishing with a very heavy single. Remember that “heavy” is relative to each athlete. A heavy load requires all your focus and effort.

– A heavy set of 10 reps should be around 50-60%+.
– A heavy set of 7 reps should be around 60-70%.
– A heavy set of 4 reps should be around 70-80%.
– A heavy single for today should be 80%+.

Intermediate option:
Same as Rx'd.

Beginner option:
Back squat 10-7-4-1 reps

Coaching cues:
Fight through the sticking point — drive your heels down, push your knees apart, and let your chest lead you to the top.

Resources:
The Back Squat
Heavy Days
Heavy Day: Full Class Coaching Demonstration

Find a gym near you:
View the CrossFit map

For time:

30 strict ring muscle-ups

Compare to 220603.

Post times to comments.

Scaling:
Today’s workout is a single-modality gymnastics effort. More advanced athletes should challenge their muscular stamina and move through the reps as quickly as possible. Less-experienced athletes who have the capacity to perform a few strict muscle-ups should try to accumulate as many as possible in a 15-minute window. Athletes without the capacity to perform strict muscle-ups should choose modifications that work both pulling and pushing strength (e.g., strict pull-ups, banded strict pull-ups, false-grip ring rows, strict ring dips, and push-ups).

Intermediate option:
Complete as many reps as possible in 15 minutes:

Strict muscle-ups

Beginner option:
10 rounds for time:

3 ring rows
3 push-ups

Coaching cues:
Before you simply skip today, consider this: The muscle-up might be difficult to perform, but it is also unrivaled in building upper-body strength and perhaps most important of all, a critical survival skill.

This movement gets you from under things to on top of them. And when it comes to preparing for the unknown and unknowable, that might be one of the most important adaptations to develop.

Don’t have a muscle-up yet? No problem. Note today’s scaling options and dedicate some time to improving skill and building strength to get there.

Resources:
The Strict Muscle-up
Developing a Muscle-up
The Muscle-up
A New Way to Work Toward Muscle-ups

Find a gym near you:
View the CrossFit map

Rest Day

Recommended read: “Reigniting the Fire: How the CrossFit Community Helped Taylor Heim Take Back Her Life”

If it weren’t for the endless supportive text messages from the members at Tarheel CrossFit, Taylor Heim would still weigh over 350 pounds. If it weren’t for the coaches grabbing her by the hand and guiding her through recovery, Heim would still be fighting depression and an eating disorder. “CrossFit genuinely saved my life.” -Taylor Heim

Featured photo
Courtesy of Taylor Heim

CrossFit Certificate Courses & Credentials
Taylor Heim recently earned her Level 1 Certificate and hopes one day she can be a powerful motivator for women experiencing the same struggles she had.

Learn more about the CrossFit Level 1 Certificate Course →

Manion

7 rounds for time of:
Run 400 meters
29 back squats

♀ 95 lb
♂ 135 lb

Post time to comments.

Compare to 220429

Scaling:
Today’s Hero workout recognizes 1st Lt. Travis Manion. This workout is long, with a high volume of running and squats. The loading of the barbell should be relatively light, but expect the volume to add up across the workout. Scale load to enable you to perform a few rounds of squats unbroken and perform all rounds in 2 sets or less. Less-experienced athletes should reduce the rounds and load to keep the workout under 40 minutes.

1st Lt. Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007, while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Col. Tom Manion, mother Janet Manion, and sister Ryan Borek.

Intermediate option:
5 rounds for time of:
Run 400 meters
29 back squats

♀ 75 lb
♂ 115 lb

Beginner option:
4 rounds for time of:
Jog 400 meters
29 back squats

♀ 35 lb
♂ 45 lb

Resources:
The Back Squat
If Not Me, Then Who? — Honoring the Legacy of Travis Manion
The Travis Manion Foundation

Find a gym near you:
View the CrossFit map

Featured photo:
2022 NOBULL CrossFit Games Mock Affiliate

Fight Gone Bad

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

♀ 14-lb ball to 9 feet, 55-lb SDHP and press, 20-inch box
♂ 20-lb ball to 10 feet, 75-lb SDHP and press, 20-inch box

Post total reps to comments and log your score in the CrossFit app (CrossFit Benchmarks are located in the "Progress" tab).

Compare to 230904.

Scaling:
Today’s workout is a classic CrossFit benchmark, originally created for an MMA fighter to simulate the feeling of a 3-round match. Although we are not fighting in this workout, it does pack a punch. Push to keep moving for as much of each minute as possible. Capitalize on movements you excel at and pace yourself on your weaker movements. Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can complete this workout as prescribed.

Intermediate option:
Same as Rx’d

Beginner option:
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

♀ 6-lb ball to 9 feet, 35-lb SDHP and press, 12-inch box
♂ 10-lb ball to 10 feet, 45-lb SDHP and press, 12-inch box

Resources:
The Wall-ball Shot
The Sumo Deadlift High Pull
The Box Jump
The Push Press
Rowing Technique

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by RXdPhotography during Open Workout 21.2 at Whitehart CrossFit in Pulborough, UK.

Rest Day

Watch: Kavan Majidi — Fighting To Become a Judo Olympian With CrossFit

“My biggest fear is (to) say, ‘I wish I did it.'” – Kavan Majidi

Except for a few special Judo training camps, CrossFit was Majidi's only method of training to prepare for Judo. After earning a spot on the International Judo Federation’s Refugee Team, he became an IOC Refugee Athlete Scholarship holder and hopes to represent the Refugee Olympic Team in Paris 2024.

Find a gym near you:
View the CrossFit map

Rest Day

Recommended Read: “SUBU CrossFit Raises $300,000 for Local Organizations”

“We’re not just a gym. We are a tight-knit family and we will stand together and fight for our beloved city and its less fortunate.” – SUBU CrossFit affiliate owner Miguel Senior

Find a gym near you:
View the CrossFit map

Join us for FUN!
Sign up now for the 2024 Open →

Rest Day

Read: “If” by Rudyard Kipling

If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you, But make allowance for their doubting too;
If you can wait and not be tired by waiting, Or being lied about, don’t deal in lies, Or being hated, don’t give way to hating, And yet don’t look too good, nor talk too wise:

If you can dream—and not make dreams your master;
If you can think—and not make thoughts your aim;
If you can meet with Triumph and Disaster And treat those two impostors just the same;
If you can bear to hear the truth you’ve spoken Twisted by knaves to make a trap for fools, Or watch the things you gave your life to, broken, And stoop and build ’em up with worn-out tools:

If you can make one heap of all your winnings And risk it on one turn of pitch-and-toss, And lose, and start again at your beginnings And never breathe a word about your loss; If you can force your heart and nerve and sinew To serve your turn long after they are gone,
And so hold on when there is nothing in you Except the Will which says to them: ‘Hold on!’

If you can talk with crowds and keep your virtue,
Or walk with Kings—nor lose the common touch, If neither foes nor loving friends can hurt you, If all men count with you, but none too much; If you can fill the unforgiving minute With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it,
And—which is more—you’ll be a Man, my son!

Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

♀ 14-lb ball to 9 feet, 55-lb SDHP and press, 20-inch box
♂ 20-lb ball to 10 feet, 75-lb SDHP and press, 20-inch box

Record scores to the CrossFit App. And/or post total reps to comments.

Compare to 220415.

Scaling:
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can complete this as prescribed.

Beginner Option:
♀ 6-lb ball to 9 feet, 35-lb SDHP and press, 12-inch box ♂ 10-lb ball to 10 feet, 45-lb SDHP and press, 15-inch box

Hope for Refugees
3 rounds of:

Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees

This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle-run length.

♀ 35-lb DB, 20-in box
♂ 50-lb DB, 24-in box

Use a single dumbbell for the snatches and step-ups. For the strict burpee, perform an honest push-up followed by an enthusiastic vertical jump.

Post reps completed to comments.
Compare to 220507.

Scaling:
Most athletes will be able to maintain the structure of this workout. Reduce the weight of the dumbbell for the snatch and the step-up.

Intermediate Option:
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees

♀ 25-lb DB
♂ 35-lb DB

Beginner Option:
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Box step-ups
Burpees

♀ 15-lb DB
♂ 20-lb DB

Hope for Refugees
3 rounds of:

Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees

This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. After completing all 5 stations, rest for 1 minute before starting the next round. One point is given for each rep, calorie biked, or shuttle-run length.

♀ 35-lb DB, 20-in box
♂ 50-lb DB, 24-in box

Use a single dumbbell for the snatches and step-ups. For the strict burpee, perform an honest push-up followed by an enthusiastic vertical jump.

Scaling:
Most athletes will be able to maintain the structure of this workout. Reduce the weight of the dumbbell for the snatch and the step-up.

Intermediate Option:
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Dumbbell box step-ups
Strict burpees

♀ 25-lb DB
♂ 35-lb DB

Beginner Option:
3 rounds of:
Shuttle runs, 8 m
Dumbbell snatches
Bike for calories
Box step-ups
Burpees

♀ 15-lb DB
♂ 20-lb DB

Fight Gone Bad!
3 rounds for max reps of:

1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

♀ 14-lb ball to 9 ft, 55-lb SDHP and press, 20-in box
♂ 20-lb ball to 10 ft, 75-lb SDHP and press, 20-in box

Post total reps to comments.
Compare to 190421.

Scaling:
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can complete this as prescribed.

Beginner Option: ♀ 6-lb ball to 9 ft, 35-lb SDHP and press, 12-in box
♂ 10-lb ball to 10 ft, 45-lb SDHP and press, 15-in box

Rest Day

Post thoughts to comments.

Hope
3 rounds of:

Burpees
Power snatches
Box jumps
Thrusters
Chest-to-bar pull-ups

♀ 55 lb., 20-in. box
♂ 75 lb., 24-in. box

Hope has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. Each round takes five minutes, and a one-minute break is allowed between rounds. The clock does not reset or stop between exercises. On the call of "rotate," the athlete(s) must move to the next station immediately for a good score. One point is given for each rep.

Add your points and post them to comments.
Compare to 130706.

Scaling:
Though identical in structure, each exercise in Hope is considerably more difficult than those in Fight Gone Bad. Try to maintain intensity throughout the 3 rounds by allowing for smaller sets and short breaks during the more challenging movements. Intermediate athletes may choose to attempt this Rx’d, while newer athletes should reduce the difficulty of each exercise.

Beginner Option:
Burpees
Power snatches
Box step-ups
Squats
Ring rows

♀ 15 lb., 12-in. box
♂ 25 lb., 16-in. box

Larry
21-18-15-12-9-6-3 reps for time of:

Front squats
Bar-facing burpees
*200-m sandbag carry after each round

♀ 75-lb. squat, 50-lb. sandbag
♂ 115-lb. squat, 80-lb. sandbag

Post time to comments.

U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.

Harris was posthumously awarded the Silver Star for his bravery in action. As stated in his letter of commendation: “When the squad's machine gunner was shot in the leg, Corporal Harris immediately moved from his covered position while still under heavy fire, with complete disregard for his own safety ... . Corporal Harris unhesitatingly picked up the wounded Marine and carried him to the medical evacuation site, once again exposing himself to effective enemy fire from multiple directions. As he moved through a vineyard while carrying the wounded Marine, Corporal Harris struck an improvised explosive device, absorbing the majority of the explosion with his body. Although his injuries would prove fatal, Corporal Harris ultimately saved the life of the wounded Marine.”

Harris is survived by his wife, Stacia Janice Harris, and his parents, Bruce and Lora Merriweather.

Rest Day

Post thoughts to comments.

Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box

Post total reps to comments | Compare to 190126.

Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10 ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9 ft., 55-lb. SDHP and press, 20-in. box

Post total reps to comments | Compare to 180730.

Dork

6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Scroll for scaling options.
Post time to comments.

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

Related:
• The American Kettlebell Swing

Scaling
Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.

Intermediate Option
4 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
4 rounds for time of:
60 single-unders
20 kettlebell swings
10 burpees

Men: 16-kg kettelbell
Women: 12-kg kettlebell

For time:
30 muscle-ups

Scroll for scaling options.
Post time to comments.

Compare to 180203.

Related:
• The Strict Muscle-Up
• Read: The Muscle-Up
• Read: Next-Level Coaching: Muscle-Ups

Scaling
Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.

Intermediate Option
Complete as many muscle-ups as possible in 15 minutes.
Then,
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips

Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent

Fight Gone Bad!

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute

Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box

Scroll for scaling.
Post total reps to comments.

Compare to 160121.

Related:
• From the vault: Fight Gone Bad Demo With CrossFit 817
• From the vault: Colonial CrossFit Scales Fight Gone Bad

Scaling
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.

Beginner Option
Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box
Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box

Rest Day

"The Mediterranean Diet’s Fight Against Frailty," JAMA Network.

Post thoughts to comments.

For time:
30 muscle-ups

Scroll for scaling options.
Post time to comments.
Compare to 110401.

Related:
• CrossFit WOD 180203 Tips With Rory McKernan
• The Muscle-Up
• Read: The Muscle-Up
• Read: Next-Level Coaching: Muscle-Ups

Scaling
Although this workout will be very short for advanced athletes, beginner and intermediate athletes should not worry about finishing quickly. Instead, scaling athletes should pick a modification that offers an opportunity to practice the muscle-up and improve strength and skill. If you’re currently nowhere near a muscle-up, work on a pulling exercise and a pushing exercise.

Intermediate Option
Complete as many muscle-ups as possible in 15 minutes.
Then,
Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips

Beginner Option
Complete as many rounds as possible in 15 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent

For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges

Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate

Scroll for scaling options.
Post time to comments.

Related:
• CrossFit WOD 180131 Tips With Rory McKernan
• Read: Warm and Happy
• The Sit-Up
• Rowing

Scaling
This is a quick down-and-back chipper. Reduce the reps and pick movements so you can complete each exercise in no more than 2-3 sets. These exercises will have a compounding effect on each other, particularly on your midline. You do each exercise except the row only twice, so fight for large sets and transition between movements quickly.

Intermediate Option
For time:
20 overhead walking lunges
20 knees-to-elbows
20 sit-ups
20-cal. row
20 sit-ups
20 knees-to-elbows
20 overhead walking lunges

Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate

Beginner Option
For time:
20 walking lunges
20 jumping hanging knee raises
20 sit-ups
20-cal. row
20 sit-ups
20 jumping hanging knee raises
20 walking lunges

Rest Day

"Government-Approved Workouts? The Fight Against Fitness Licensing," Reason.

Post thoughts to comments.