12 rounds for time, starting with 1 and adding an exercise each round:
1 wall walk
2 candlestick rocks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats

Perform this workout like the "12 Days of Christmas" song. In Round 1, perform 1 wall walk. In Round 2, perform 2 candlestick rocks, then 1 wall walk. In Round 3, perform 3 burpees, 2 candlestick rocks, and 1 wall walk. Continue adding a new exercise each round.

Post time to comments.

Compare to 241225.

Stimulus and Strategy:
Today’s workout is all bodyweight movements. Scale the difficulty of each element so you can keep moving and perform the reps of each movement unbroken — more moving and less hook-gripping your shorts.

Scaling:
The exercises with the most reps are push-ups through jumping lunges — anywhere from 36 to 42 reps. Reduce the reps as needed or only perform the even rounds (i.e., in Round 1, perform 2 candlesticks, then 1 inchworm. In Round 2, complete 4 knee push-ups, 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding two new exercises each even round).

To reduce the complexity of these bodyweight movements, reduce the range of motion. For example, on the wall walks, only take two steps toward the wall or perform inchworms. On the burpees, perform up-downs. On the handstand push-ups, perform dumbbell shoulder presses or pike push-ups. And for the single-leg squats, use a higher target, air squats, or even a narrow-stance air squat.

In case of injury or limitation, substitute equipment to preserve the movement function as much as possible, or choose an alternative suitable for your situation.

Intermediate option:
Same as Rx’d.

Beginner option:
12 rounds for time, starting with 1 and adding an exercise each round:
1 inchworm
2 candlestick rocks
3 burpees
4 push-ups from the knees
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 dumbbell shoulder presses
12 box step-ups

♀ 10-lb dumbbell, 12-inch box
♂ 15-lb dumbbell, 20-inch box

Perform the workout like the "12 Days of Christmas" song. In Round 1, perform 1 inchworm. In Round 2, perform 2 candlesticks, then 1 inchworm. In Round 3, perform 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.

Coaching cues:
As you lower yourself to the bottom of an air squat, think about grabbing the floor with your toes and “screwing” your feet into the ground. This will keep your knees tracking your toes and your entire foot in contact with the ground.

Resources:
The Wall Walk
Candlestick Conditioning Drills
The Burpee
The Push-Up
The Walking Lunge
The Air Squat
The AbMat Sit-Up
The Jumping Squat
Jumping Lunge Tips
The Broad Jump
The Kipping Handstand Push-Up
The Single-Leg Squat
Push-Up From the Knees
The Dumbbell Press
The Box Step-Up

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5 rounds for time of:
10 thrusters
20-second L-sit hold
30-second handstand hold

♀ 65 lb
♂ 95 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout combines a movement with an extensive range of motion with two static holds. Expect this effort to be more metabolic than you think it might be. The thruster weight should be relatively light and allow you to perform your reps unbroken. For the holds, choose variations that allow you to complete both in 3 sets or fewer. Perform the handstand hold against a wall.

Scaling:
Reduce the load of the barbell. Reduce the duration of the holds. To reduce the complexity of the thrusters, perform the movement with a pair of dumbbells.

For the L-sit holds, bend the knees of one or both legs. For the handstand holds, perform pike holds or plank holds.

In case of injury or limitation, for the thrusters, perform single-arm dumbbell thrusters. If there is an overhead limitation, perform front squats. If there is a squatting limitation, perform push presses. For the L-sit holds, perform seated leg-raise holds. For the handstand holds, perform seated dumbbell shoulder press holds with one or two dumbbells.

Intermediate option:
5 rounds for time of:
10 thrusters
20-second L-sit hold, both knees bent
30-second handstand hold

♀ 55 lb
♂ 75 lb

Beginner option:
5 rounds for time of:
10 thrusters
15-second seated leg-raise hold, both legs bent
20-second overhead plate hold

♀ 35-lb barbell and a 10-lb plate
♂ 45-lb barbell and a 15-lb plate

Coaching cues:
To increase the thrusters' cycle rate, pull the barbell down from the overhead position. As soon as the barbell touches the shoulders, begin your next rep.

Resources:
The Thruster
The L-Sit
Handstand | Kicking Up to a Wall
L-Sit Variations
Handstand Hold Progression

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For time:
800-meter run
400-meter back-rack barbell carry
200-meter walking lunge

♀ Bodyweight barbell
♂ Bodyweight barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout is a grind. The goal is to keep moving. Push the pace of the run, but only as much as you can get back to your barbell and right to work on your back-rack carry. For the back-rack carry, take the barbell out of a rack, if possible. Otherwise, if necessary, reduce the load and take the barbell from the ground. The loading for the back-rack carry should be moderate and uncomfortable after the first 100-200 meters. Push through the doubt and challenge yourself to walk the entire distance without putting the barbell down. If you do have to put it down, remember, you’ll have to pick it back up and get it on your back. Shut out the negative thoughts and have fun with this challenge.

Scaling:
Reduce the distance of each movement. Reduce the loading of the barbell.

To reduce the complexity of the back-rack barbell carry, reduce the distance. For the walking lunge, perform a reverse lunge or reduce the range of motion.

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 back-rack barbell carry, perform the carry with one or two dumbbells in the front-rack position. For the walking lunge, perform low box step-ups.

Intermediate option:
For time:
800-meter run
400-meter back-rack barbell carry
200-meter walking lunge

♀ ¾-bodyweight barbell
♂ ¾-bodyweight barbell

Beginner option:
For time:
400-meter run
200-meter back-rack barbell carry
50-meter walking lunge

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
During the back-rack carry, place your hands just outside your shoulders and drive the elbows back toward the backside of your body. This will give your upper-back muscles a better opportunity to create a shelf to support the barbell.

Resources:
Pose Running Drills | Lean and Pull
The Back-Rack Barbell Carry
The Walking Lunge

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

Post loads to comments.

Compare to 230403.

Stimulus and Strategy:
Today is a heavy day. Keep in mind that 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. 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 perform weighted lunges or unloaded air squats.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
To initiate the squat, squeeze your belly tight, bring your ribs down toward your hips, and without disengaging the abdominals, press your hips back and down.

Resources:
The Back Squat

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Rest Day

Don't Eliminate CrossFit Movements As You Age (Do This Instead)

Fitness advice tells you to eliminate exercises as you age — first this movement, then that one, gradually restricting yourself until you're doing nothing at all. But the real risk isn't getting hurt doing a deadlift at 60; it's being 75 and unable to pick up your grandchild because you haven't practiced that pattern in 15 years.

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Angie

For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Post time to comments.

Compare to 180102.

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark and plays off of last week’s Cindy effort. Use Cindy, as well as any previous Angie attempts, to help you navigate today. This chipper should push your muscular stamina while being metabolically taxing. If you have never completed this workout before, the pull-ups and push-ups are the bulk of the work. Try to avoid any one exercise taking more than 8 minutes.

Scaling:
Reduce the repetitions of each movement.

To reduce the complexity of the movements, perform jumping pull-ups, push-ups from your knees, feet-anchored sit-ups, and air squats to a target.

In case of injury or limitation, perform ring rows in place of pull-ups, push-ups with your hands on a 30-inch box, a 2- to 3-minute plank hold (accumulated) in place of sit-ups, and lunges or low box step-ups for the squats.

Intermediate option:
For time:
60 pull-ups
60 push-ups
100 sit-ups
100 squats

Beginner option:
For time:
50 ring rows
50 push-ups from the knees
50 sit-ups
50 squats

Coaching cues:
For the sit-ups, touch your shoulder blades and hands on the floor at the bottom of the rep. At the top, get your shoulders in front of your hips.

Resources:
The Kipping Pull-Up
The Push-Up
The AbMat Sit-Up
The Air Squat

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Rest Day

The Case for Overhead Pressing in CrossFit: The Press, Push Press, and Push Jerk

While bench pressing dominated early 2000s gym culture, CrossFit revived the overhead pressing movements that had been largely abandoned. From developing bulletproof core strength to teaching explosive power generation, the press, push press, and push jerk deliver functional fitness that translates directly to athletic performance and real-world movement.

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Cindy

Complete as many rounds and reps as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

Post round and reps to the comments.

Compare to 240214.

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark. Look back at your previous attempt to help you navigate today’s effort. All athletes should resist the urge to “short-change” the range of motion in the pursuit of more reps and rounds. Be sure to perform quality, full range of motion repetitions. Newer athletes should reduce the duration and modify movements to work through each round at a consistent pace. Intermediate athletes can perform this benchmark workout as prescribed.

Scaling:
Reduce the overall duration of the workout.

To reduce the complexity of the pull-ups, perform jumping pull-ups. For the push-ups, perform them from your knees. For the air squats, reduce the range of motion and squat to a target.

In case of injury or limitation, for the pull-ups, perform a foot-assisted pull-up or ring row. For the push-ups, perform the reps with your hands on a 30-inch box. For the air squats, consider reverse lunges or low box step-ups.

Intermediate option:
Same as Rx’d.

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
3 ring rows
6 push-ups with hands on a 30-inch box
9 air squats

Coaching cues:
When you are performing the air squats, think about gripping the floor with your toes and screwing your feet into the floor.

Resources:
The Kipping Pull-Up
The Push-Up
The Air Squat
The Ring Row
The Cindy Workout

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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

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Rest Day

Physical Tests: Why CrossFit Is the Ultimate Fitness Assessment

Most fitness tests measure 10 things once a year and call it comprehensive, but what happens when they change the test, or when your real progress happens in the 47 areas they didn't measure? CrossFit tests you daily across unlimited movements, time domains, and challenges, so when any test comes, you're already ready.

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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

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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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Rest Day

The Wall-Ball Shot: CrossFit's Secret Weapon for Cardiovascular Conditioning

Think you know the wall-ball shot? This foundational movement delivers a cardiovascular punch that rivals any traditional cardio workout — and it was invented by CrossFit. Discover why proper technique matters, how functional movements build real-world fitness, and test yourself with a brutal 6-minute challenge that will leave no doubt about the wall-ball shot's metabolic power.

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CHAD1000X

For time:
1,000 weighted step-ups

♀ 35-lb ruck, 20-inch box
♂ 45-lb ruck, 20-inch box

Post time to comments.

Compare to 241111.

Sara Wilkinson, CrossFit, and Rogue Fitness present the Hero workout CHAD1000X in honor of Navy SEAL Chad Wilkinson, who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy, and to raise awareness for suicide prevention.

Click here to officially register and to learn more about CHAD1000X and The Step Up Foundation’s mission to raise awareness around and prevent veteran suicide.

Stimulus and Strategy:
Today’s workout is a long grind. Complete as a team, with a partner, or individually for time. If you have completed this workout before, look at your previous time and use that information to help you tackle today’s effort.

Scaling:
Reduce the load and reps. If this is your first time performing this workout, consider cutting the workout in half or giving yourself 30 minutes to complete as many step-ups as possible.

To reduce the complexity of the step-ups, reduce the height of the box.

In case of injury or limitation, perform unweighted step-ups.

Intermediate option:
For time:
1,000 weighted step-ups

♀ 20-lb ruck, 20-inch box
♂ 30-lb ruck, 20-inch box

Beginner option:
For time:
500 unweighted step-ups
No ruck, 12-inch box

Coaching cues:
During each step-up, focus on keeping your knees tracking in line with the toes and standing up by taking your chest to the sky. These two points will ensure the best posture and mechanics throughout the workout.

Resources:
The Box Step-Up
CHAD1000X Hero Workout
CrossFit Hero and Tribute Workouts

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Rest Day

Love Them or Hate Them: The Definitive Guide to Burpees and Nine Burpee Workouts To Try

From its humble beginnings as a 1930s fitness test to its current status as one of CrossFit's most loved and hated movements, the burpee has earned its reputation as the ultimate bodyweight exercise that requires nothing but delivers everything. This article explores the history behind Royal H. Burpee's creation, breaks down the science of why it’s so effective, and provides nine burpee-forward workouts to help you master the exercise that builds both physical strength and mental resilience in equal measure.

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Rest Day

The Statin Paradox: Billions Sold, Millions Prescribed, But What's the Real Benefit?

The world's best-selling drug adds just three to 10 days to your life on average, yet pharmaceutical companies have turned statins into a $150+ billion blockbuster by manipulating statistics and using study designs that systematically exclude people who experience side effects. For low-risk patients, you're more likely to develop diabetes from taking a statin than you are to avoid a heart attack, but your doctor probably isn't telling you that, because the numbers they're shown don't reflect what happens in the real world.

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Complete as many rounds and reps as possible in 20 minutes of:
20-second ring-dip hold at the bottom
20-second ring-dip hold at the top
15/20-calorie row

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout incorporates a bit of skill work and isometric holding. For each hold, accumulate the designated time. When we think about the ring dip, we are usually concerned with how quickly we can move between the top and bottom positions. However, for today, your challenge is the ability to stay active and hold these two positions. Pushing the pace on the rower will elevate your heart rate and make the holds more challenging, so push at your own risk.

Scaling:
Reduce the total time in the ring-dip positions. Reduce the calories on the rower.

To reduce the complexity of either of the ring-dip positions, set the rings to a height that allows you to put one or two feet on the ground and use your feet for assistance.

In case of injury or limitation, perform the holds on a straight dip bar. You may also consider holding the plank position at the bottom of a push-up — active and about 1 inch off the floor.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
20-second foot-assisted ring-dip hold at the bottom
20-second foot-assisted ring-dip hold at the top
15/20-calorie row

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
15-second plank hold from the knees
15-second push-up hold from the knees at the bottom (approximately 1 inch off the ground)
10/15-calorie row

Coaching cues:
For both ring-dip holds, focus on keeping the rings close to your body and rotating the hands so your thumb points forward.

Resources:
Ring Dip Hold | Top
Ring Dip Hold | Bottom
Rowing Technique Tips
Rowing | Body Position Tips
Rowing Tips

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4 rounds for time of:
2 rope climbs to 15 feet
12 back squats
120 double-unders

♀ 125-lb barbell
♂ 185-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout is a spicy triplet with a moderately loaded barbell. If available, take the barbell from a rack and try to complete your reps unbroken in each set. These may be slow and challenging, which is the intended stimulus. If the weight is relatively light for you, move more quickly, but don’t sacrifice form. Choose options for all three movements that allow you to complete a single round in 5 minutes or less.

Scaling:
Reduce the loading of the barbell. Reduce the reps or height of the rope climb. Reduce the reps of the jump rope.

To reduce the complexity of the rope climbs, reduce the height of the climb. For the double-unders, practice the movement for no more than 2 minutes or perform single-unders.

In case of injury or limitation, for the double-unders, consider performing lateral line hops or penguin taps. For the rope climbs, perform pull-to-stands, towel pull-ups, or strict pull-ups. For the back squats, perform box squats to a target that allows for a pain-free range of motion, goblet squats, or air squats.

Intermediate option:
4 rounds for time of:
2 rope climbs to 12 feet
12 back squats
48 double-unders

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
4 rounds for time of:
2 pull-to-stands
12 back squats
48 single-unders

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
During your rope climbs, focus on achieving a secure foot hook before ascending up the rope.

Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Back Squat
The Double-Under
Pull-to-Stand | Rope Climb Scaling
The Single-Under

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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

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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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Rest Day

Forging Elite Fitness®: A Constitution for Health

Forging Elite Fitness® isn't branding — it's a declaration of independence from systems that profit from human decline. Here's why those three words represent more than a methodology; they're our constitution for health freedom.

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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.

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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

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Rest Day

The Training Mindset: CrossFit Isn’t Just Exercise

Picture this: You've been doing CrossFit for years, hitting PRs and posting decent times, but something feels off; you're going through the motions instead of truly progressing. The difference between "exercising" (checking boxes and getting sweaty) and real "training" (deliberately practicing your craft under intensity) might be the missing piece that transforms you from someone who just works out into an athlete who masters their movement.

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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

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For time:
Ruck 3 miles

or

Run 4 miles

♀ 30 lb
♂ 45 lb

Compare to 240203.

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Stimulus and Strategy:
Today’s workout is a longer-duration grind. Fill up a backpack and get outside. If you’re new to rucking or a newer athlete, move at a march pace and reduce the distance to complete the run or ruck in no more than 35 minutes. If you’re more experienced, feel free to pick up the pace. For the 4-mile run option, consider your recent 5K run effort and attempt to hold a slightly more manageable pace. For clarity, the run option is meant to be completed without load.

Scaling:
Reduce the loading of the ruck. Reduce the distance.

To reduce the complexity of the ruck, walk or jog without any weight.

In case of injury or limitation, perform 15,000 meters on an Echo bike, or 7,000 meters on a rower or ski erg.

Intermediate option:
Same as Rx’d.

Beginner option:
For time:
Ruck 1.5 miles

or

Run 2 miles

♀ 10 lb
♂ 15 lb

Coaching cues:
When rucking, ensure whatever you are carrying is close to your body. The looser and farther away from the body the load is, the more you can be pulled out of position, and more strain is put on the body.

Resources:
Running | Pulling in Place Drill
Running | Falling Forward Drill

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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

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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

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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

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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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