Complete as many reps as possible in 12 minutes:
4 wall walks
8 chest-to-bar pull-ups
12 single-dumbbell overhead walking lunges

♀ 35 lb
♂ 50 lb

Scaling:
Today’s workout is a high-skill triplet. Choose scaling options that challenge you but allow you to maintain a consistent pace for the entire workout. Adjust movements, load, and volume if needed to complete each round in less than 3 minutes. Switch hands as needed on the overhead dumbbell lunges; otherwise, these reps should be unbroken. As you begin to fatigue, manage your rest and minimize the amount of time spent looking at the pull-up bar and/or lying on the ground.

Intermediate option:
Complete as many reps as possible in 12 minutes:
2 wall walks
8 chin-over-bar pull-ups
12 single-dumbbell overhead walking lunges

♀ 20 lb
♂ 35 lb

Beginner option:
Complete as many reps as possible in 12 minutes:
2 inchworm + push-ups
8 jumping pull-ups
12 single-dumbbell overhead walking lunges

♀ 10 lb
♂ 15 lb

Resources:
The Wall Walk
The Kipping Chest-to-bar Pull-up
The Kipping Pull-up
Coaches Corner: The Jumping Pull-up
The Dumbbell Overhead Walking Lunge

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler at CrossFit Krypton in Chesapeake, Virginia.

Quarterfinals Workout 2

3 rounds for time:
50 wall-ball shots
50 lateral burpee box jump-overs

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

Time cap: 20 minutes

Post time to comments.

Scaling:
Welcome to the second workout of the 2024 CrossFit Games Quarterfinals! This leg- and lung-burner workout has a 20-minute cap. Those not recording a score for competition should scale accordingly to finish within this time. Advanced athletes should push for sub-13 minutes. Find a wall-ball shot load that allows for 10 or more reps at a time, and push the lateral burpee box jump-overs to get in 10 per minute. Scale as needed to hit these ranges. Those not competing in Quarterfinals should choose challenging variations that still allow for continuous movement. Consider taking short breaks during the wall-ball shots and burpees to help you keep moving throughout the workout. This one will be all about finding the line between pushing the pace and holding on for continuous movement.

Find the Quarterfinals workout standards, scorecards, and more here.

Intermediate option:
3 rounds for time:
50 wall-ball shots
50 lateral burpee box jump-overs

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

Beginner option:
3 rounds for time:
20 wall-ball shots
20 lateral burpee box step-overs

♀ 6-lb ball to a 9-foot target, 12-inch box
♂ 10-lb ball to a 10-foot target, 20-inch box

Resources:
The Wall-ball Shot
The Burpee
CAP Demo: Lateral Box Jump-over

Find a gym near you:
View the CrossFit map

3 rounds for time of:
75 double-unders
15/21-calorie Echo bike
5 front squats

♀ 155 lb
♂ 225 lb

Post times to comments.

Scaling:
Today’s workout is meant to be a heavy sprint. Regardless of the other two movements, push the pace on the bike and don’t game it. Exiting the bike a little wobbly is what makes this workout fun. The 5 front squats should be tough and feel heavy; however, you should be able to clean the barbell to start the reps and perform each set unbroken.

Intermediate option:
3 rounds for time of:
35 double-unders
10/15-calorie Echo bike
5 front squats

♀ 125 lb
♂ 185 lb

Beginner option:
3 rounds for time of:
75 single-unders
7/10-calorie Echo bike
5 front squats

♀ 55 lb
♂ 75 lb

Resources:
The Double-under
The Front Squat
The Single-under
Shop: Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Meg Ellery at Ocean State CrossFit in Cranston, Rhode Island.

3 rounds for time of:
10 strict chest-to-bar pull-ups
20 hand-release push-ups
30 dumbbell front-rack walking lunges

♀ 20 lb
♂ 35 lb

Post times to comments.

Scaling:
Today’s triplet has a short to moderate time domain, depending on your ability to manage your strict gymnastics strength and stamina. Perform this workout as prescribed if you can complete at least 3 unbroken strict chest-to-bar pull-ups and 5-7 hand-release push-ups without deviation of your midline (aka “snaking” your push-ups). The loading of the lunges in this workout should be light enough that you can perform each round unbroken. Don’t stop moving on the lunges, and challenge yourself to perform one more pull-up or push-up before breaking on each round.

Intermediate option:
3 rounds for time of:
10 strict chin-over-bar pull-ups
20 hand-release push-ups
30 dumbbell front-rack walking lunges

♀ 15 lb
♂ 25 lb

Beginner option:
3 rounds for time of:
10 ring rows
15 hand-release push-ups (from the knees)
20 unweighted walking lunges

Resources:
The Strict Chest-to-bar Pull-up
The Push-up
See “Hand-release Push-ups” section in “A Fresh Take on the Lowly Push-up”
The Walking Lunge
The Strict Pull-up
The Ring Row

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler at CrossFit Krypton in Chesapeake, Virginia.

Complete as many calories as possible in 10 minutes of:

50 alternating dumbbell snatches
50 alternating dumbbell lunges
Max calories on the rower

♀ 50-lb dumbbell
♂ 75-lb dumbbell

Post calories to comments.

Scaling:
Today’s workout is a mental and physical test. On paper, this workout creates an ominous thought of too much time on the rower — and that's exactly what’s intended. Adjust the load of the dumbbell so you can perform at least 10 unbroken snatches. Consider holding the dumbbell in the farmers-carry position, the front rack, or on the shoulder. Ultimately, the choice is yours, but the goal is to perform 50 lunges unbroken. Don’t look at the clock — just jump on the rower, push the pace, and get to work. Have fun!

Intermediate option:
Complete as many calories as possible in 10 minutes of:

50 alternating dumbbell snatches
50 alternating dumbbell lunges
Max calories on the rower

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Beginner option:
Complete as many calories as possible in 10 minutes of:

50 alternating hang dumbbell snatches
50 alternating walking lunges
Max calories on the rower

♀ 15-lb dumbbell
♂ 20-lb dumbbell

Resources:
The Dumbbell Power Snatch
The Walking Lunge
Rowing

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Nicolás Glenny during Open Workout 24.3 at CrossFit Coraje in Madrid, Spain.

5 rounds for time:
12 knees-to-elbows
12 weighted alternating single-leg squats

♀ 20 lb
♂ 35 lb

Post time to comments.

Scaling:
Today’s workout should be quick, but the beefed-up variation of the single-leg squat may cause a few speed wobbles. Use a single dumbbell or kettlebell to load the single-leg squats (athletes may choose how to hold the weight). The single-leg squats should be challenging, however, each set should take no more than 1 minute to complete. Scale the load to hit this stimulus. Each set of knees-to-elbows should be completed in 1 minute or less. Scale the height of the knees to hit the intended stimulus.

Intermediate option:
5 rounds for time:
12 knees-to-armpits
12 alternating single-leg squats

Beginner option:
5 rounds for time:
12 hanging knee raises
12 alternating reverse lunges

Resources:
The Single-Leg Squat
The Strict Knees-to-Elbows
Efficiency Tips: Knees-to-Elbows
Hanging Knee Raises

Looking for the CrossFit Open Workout?

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Submit Your Score →
Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Nicolas Glenny during Open Workout 24.2 at La Nave CrossFit in Marratxi, Spain.

With a pair of dumbbells, 4 rounds for time of:

50-meter weighted lunge
350-meter farmers carry

♀ 30-lb dumbbells
♂ 45-lb dumbbells

Compare to 210313.

Post time to comments.

Scaling:
Expect this workout to be a grind and taxing on your grip. Carry the dumbbells however you’d like on the weighted lunges — consider the front-rack position, resting the dumbbells on the shoulders, or the farmers-carry position as potential options. Reduce the dumbbell load to move with limited rest on both movements. If you don’t have dumbbells or kettlebells available, load the lunges and carries with a 30/45-lb ruck or backpack. There are no excuses. If possible, consider performing this workout on a 400-meter track.

Intermediate option:
With a pair of dumbbells, 4 rounds for time of:
50-meter weighted lunge
350-meter farmers carry

♀ 25-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
With a pair of dumbbells, 4 rounds for time of:
25-meter weighted lunge
175-meter farmers carry

♀ 10-lb dumbbells
♂ 20-lb dumbbells

Resources:
The Dumbbell Front-Rack Lunge
The Dumbbell Farmers Carry

Looking for CrossFit Open Workout 24.1?

Sign up for the Open →

See the Open Workout →

Submit Your 24.1 Score →

Featured photo:
Taken by Amy Wong during Open Workout 24.1 at CrossFit Gerland in Lyon, France.

For time:
30 deadlifts
60 toes-to-bars
30 front squats

♀ 125 lb
♂ 185 lb

Post time to comments.

Scaling:
Today’s chipper-style workout should be treated like a sprint. Complete each movement in as few sets as possible. The load of the barbell is moderate, however, the deadlift will feel much lighter than the front squats. Athletes using the prescribed weight should be able to perform at least 10 reps at a time. Go unbroken on the deadlifts if you can — this will really spice things up. Grind through as many front squats as possible because the more you drop it, the more you’ll have to pick it up again. Stick to a number of toes-to-bars that allows you to rest minimally between sets. Consider consistent sets of 5-10 reps with 10-15 seconds of rest between each set.

Intermediate option:
For time:
30 deadlifts
60 knees-to-armpits
30 front squats

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
20 deadlifts
40 hanging knee raises
20 front squats

♀ 55 lb
♂ 75 lb

Resources:
The Deadlift
The Toes-to-Bar
The Front Squat

The CrossFit Open Kicks Off in 3 Days
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Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Johany Jutras in Miami, Florida.

For time:
15-12-9 reps of:
Back squats
30-24-18 reps of:
Ring dips

♀ 155 lb
♂ 225 lb

Post time to comments.

Scaling:
Today’s couplet incorporates a heavy barbell and a gymnastics movement. If you have a rack, use it. If not, use a load that allows you to take the barbell from the ground and safely transition it to the back rack or change the movement to a front squat. The load of the barbell should be moderately heavy, however, once the barbell is on your back, you should be able to grind through each set unbroken. As long as you can maintain consistent sets of 5 ring dips, perform the prescribed number of reps.

Intermediate option:
For time:
15-12-9 reps of:
Back squats
15-12-9 reps of:
Ring dips

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
15-12-9 reps of:
Back squats
15-12-9
Jumping ring dips

♀ 55 lb
♂ 75 lb

Resources:
The Back Squat
The Ring Dip

Find a gym near you:
View the CrossFit map

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

Featured photo:
Taken by FLSportsGuy Photography at the WheelWOD Games in Raleigh, North Carolina.

For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Alternating front-rack walking lunges
20-18-16-14-12-10-8-6-4-2 reps of:
GHD sit-ups

♀ 125 lb
♂ 185 lb

Post time to comments.

Scaling:
Today’s workout is a midline assault. The load of the front-rack walking lunges should be heavy but not unbearable — it may be a grind, but aim to perform all sets unbroken. If you are not consistently on the GHD on a weekly basis, scale the range of motion and/or reps to the Intermediate rep scheme or fewer. If you are completing this workout as prescribed, each set of GHD sit-ups should be unbroken. Because both movements should be unbroken, your transition time can make or break your overall time.

Intermediate option:
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Alternating front-rack walking lunges
10-9-8-7-6-5-4-3-2-1 reps of:
GHD sit-ups to parallel

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Alternating front-rack walking lunges
10-9-8-7-6-5-4-3-2-1 reps of:
AbMat sit-ups

♀ 35 lb
♂ 45 lb

Resources:
Alternating Front-Rack Walking Lunges
The GHD Sit-Up
The AbMat Sit-Up

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

For time:
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell walking lunges
800-meter run

♀ 35 lb
♂ 53 lb

Post time to comments.

Scaling:
Complete both 800-meter runs in 5 minutes or less. However, don't crush yourself on the first run because you need to come back to the kettlebell and get right to work. The loading of the kettlebell should allow for 15-plus reps at a time. As for the lunges, keep moving and try to go unbroken. Get moving on your final run. Your legs will feel a little like Jell-O, but once you start moving, they’ll remember what to do.

Intermediate option:
For time:
800-meter run
60 kettlebell swings
400-meter run
60 kettlebell walking lunges
800-meter run

♀ 26 lb
♂ 35 lb

Beginner option:
For time:
400-meter run
40 kettlebell swings
200-meter run
40 kettlebell walking lunges
400-meter run

♀ 18 lb
♂ 26 lb

Resources:
Running Fundamentals
The Kettlebell Swing
The Walking Lunge

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona.

7 sets for load:
6 alternating front-rack reverse lunges (3/leg)

Post heaviest load to comments.

Scaling:
Each set in today’s workout is meant to be heavy relative to each athlete's ability. Adjust the load as needed to maintain proper form and mechanics across all 7 sets.

Intermediate option:

Same as Rx’d

Beginner option:

Same as Rx’d

Resources:
Heavy Days

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by RXdPhotography at XLAB CrossFit Worthing in Worthing, England.

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 and then 1 wall walk. In round 3, perform 3 burpees, then 2 candlestick rocks, then 1 wall walk. Continue adding a new exercise each round.

Post time to comments.

Scaling: Scale the difficulty of each element so you can keep moving — more moving and less hook-gripping your shorts.

Intermediate option:

Same as Rx’d

Beginner option:

12 rounds for time, starting with 1 and adding an exercise each round:

1 inchworm
2 candlesticks
3 burpees
4 knee push-ups
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 and then 1 inchworm. In round 3, perform 3 burpees, then 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.

Resources:
The Wall Walk
Candlestick Conditioning Drills
The Burpee
The Push-Up
The Walking Lunge
The Air Squat
The AbMat Sit-Up
The Handstand Push-Up
The Single-Leg Squat
The Box Step-Up
The Dumbbell Press

Find a gym near you:
View the CrossFit map

Featured photo:
Photo by James Irwin at Crooked Lake CrossFit in Newry, Ireland.

For time:
2,000-meter row
50 alternating single-leg squats
30 hang cleans

♀ 135 lb
♂ 225 lb

Post time to comments.

Scaling:

Reduce the load of the barbell to maintain consistent sets of at least 5 unbroken reps. Scale the difficulty of the single-leg squats so you can keep moving.

Intermediate option:

For time:
1,600/2,000-meter row
50 alternating single-leg squats to a target
30 hang power cleans

♀ 105 lb
♂ 155 lb

Beginner option:

For time:
800/1,000-meter row
50 alternating reverse lunges
30 hang power cleans

♀ 55 lb
♂ 75 lb

Resources:
Rowing
The Single-Leg Squat
The Hang Clean
The Hang Power Clean
Rowing: Body Position

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at Diablo CrossFit in Pleasant Hill, California.

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats
Rest 1:00 between rounds.

♀ 105 lb
♂ 155 lb

Post total time, including rest, to comments.

Goal: 10-12 minutes.

Jan Kozak, our newest addition to the team at Deka Comp, gave us this one. Kozak has a love for barbell cycling and here are some of his notes:

Pulling, cleaning, squatting — all the barbell fun in one good, clean rodeo. Athletes should attempt to go unbroken on the bar throughout, but it’s likely many will break the reps up late in the workout.

Fast in this triplet means efficient. You can’t rush this load if you struggle to have control over the basic elements of each movement: Bar path, upper-back engagement, and for the cleans, proper turnover mechanics. To set yourself up for success, move cleanly on the deadlifts (pun intended), be snappy when receiving the bar in the cleans, and keep your weight in your heels on the front squats.

Intermediate option:
7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats

♀ 75 lb
♂ 115 lb

Intermediate athletes should focus on moving through the hang power cleans as efficiently as possible.

Beginner option:
7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats

♀ 45 lb
♂ 65 lb

Beginners should focus on the setup position in the deadlift. Rather than aiming for unbroken reps, take strategic breaks to reset. A strategy could be to drop the bar on the sixth deadlift, then perform the last rep with the plan to go straight into the hang power cleans. Focus on a big jump and shrug in the hang power cleans — break around reps 4 or 5 if needed. Go for unbroken front squats if possible.

Resources:
The Deadlift
The Hang Power Clean
The Front Squat
In Defense of High-Rep Olympic Lifts

Find a gym near you:
View the CrossFit map

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

Liam
For time:
800-m plate run
100 toes-to-bars
50 front squats
10 rope climbs, 15 ft
800-m plate run

♀ 105-lb barbell, 35-lb plate
♂ 155-lb barbell, 45-lb plate

Partition the toes-to-bars, front squats, and rope climbs as needed. Start and finish with the run.

Post time to comments.

Compare to 170321

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

Scaling:
Reduce the distance and load for the runs to finish each in 5 minutes or less and the load of the squats to maintain sets of 5 or more. Reduce the volume and/or modify the toes-to-bars and rope climbs to minimize rest breaks.

Intermediate option:
For time:
800-m plate run
70 toes-to-bars
50 front squats
5 rope climbs, 15 ft.
800-m plate run

♀ 95-lb barbell, 35-lb plate
♂ 135-lb barbell, 45-lb plate

Beginner option:
For time:
600-m run
50 hanging knee raises
30 front squats
10 rope climbs, lying to standing
600-m run

♀ 35-lb barbell
♂ 45-lb barbell

5 rounds for time:
500-meter row
15 dumbbell shoulder presses
30 walking lunge steps

♀ 25-lb DBs ♂ 35-lb DBs

Post time to comments.

Scaling:
Deconditioned athletes can reduce the overall volume of this workout. Reduce the weight on the dumbbell shoulder presses if you’re unable to complete 15 in 1-2 sets when fresh.

Intermediate option:
5 rounds for time:
500-meter row
15 dumbbell shoulder presses
30 walking lunge steps

♀ 20-lb DBs ♂ 30-lb DBs

Beginner option:
4 rounds for time:
250-meter row
10 dumbbell shoulder presses
20 walking lunge steps

♀ 10-lb DBs ♂ 15-lb DBs

Complete as many reps as possible in 10 minutes of:
3 front squat
3 ring push-ups
6 front squat
6 ring push-ups
9 front squat
9 ring push-ups

Etc., adding 3 reps to each movement each round.

♀ 95 lb ♂ 135 lb

Post reps completed to comments.

Scaling:
Reduce the load on the front squat and modify the ring push-up to a pushing exercise that challenges your abilities, but allows you to complete 3 reps when fresh. Intermediate athletes can do this workout as prescribed.

Beginner option:
Complete as many reps as possible in 10 minutes of:
3 front squats
3 assisted push-ups
6 front squats
6 assisted push-ups
9 front squats
9 assisted push-ups

Etc., adding 3 reps to each movement each round.

♀ 35 lb ♂ 45 lb

6-9-12-9-6 reps for time of:
Thrusters
Weighted pull-ups
Burpees-over-bar

♀ 95-lb thrusters, 35-lb pull-ups
♂ 135-lb thrusters, 50-lb pull-ups

Post time to comments.

Full Session:
If you want to perform the additional elements Ben programs for CrossFit Krypton, begin today’s session with heavy front squats.

Front squat 3-3-3-3-3 reps

*Build to a heavy set of 3 for the day.

Post loads and time to comments.

Scaling:
Reduce the weight on the thrusters and pull-ups in order to keep moving with minimal rest.

Intermediate option:
6-9-12-9-6 reps for time of:
Thrusters
Weighted pull-ups
Burpees-over-bar

♀ 75-lb thrusters, 25-lb pull-ups
♂ 115-lb thrusters, 35-lb pull-ups

Beginner option:
6-9-12-9-6 reps for time of:
Thrusters
Assisted pull-ups
Burpees

♀ 22-lb thrusters
♂ 35-lb thrusters

10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlift
Front squats

*Use two barbells if possible. Start each set of front squats by cleaning the bar from the floor rather than taking it from a rack.

♀ 225-lb deadlifts, 165-lb front squats
♂ 315-lb deadlifts, 225-lb front squats

Post time to comments.

Full Session:
If you want to perform the additional elements Ben programs for CrossFit Krypton, complete:

Tabata hollow rocks or hollow hold

*Tabata is eight intervals of 20 seconds of work followed by 10 seconds of rest.

Post time and results to comments.

Scaling:
Reduce the barbell load for both movements to a challenging weight that allows you to perform the set of 10s unbroken. The goal is to complete the work in as few sets as possible, as quickly as possible.

Intermediate option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Front squats

♀ 185-lb deadlifts, 125-lb front squats
♂ 275-lb deadlifts, 185-lb front squats

Beginner option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Front squats

♀ 85-lb deadlifts, 35-lb front squats
♂ 115-lb deadlifts, 45-lb front squats

Guest Programmer - Ben Smith: Oct. 9-22, 2023.

4 rounds for time of:
Row 500 meters
50 double-unders
5x [1 wall walk + 1 strict wall-facing handstand push-up]

Then,
200-ft overhead walking lunge

♀ 25-lb plate ♂ 45-lb plate

Post time to comments.

Full Session:
If you want to perform the additional elements Ben would program for CrossFit Krypton, begin today's session with heavy shoulder presses. Build up to a heavy set of 3 for the day in a total of 5 sets. Then, complete the 4-round workout.

Shoulder press 3-3-3-3-3 reps

Post loads and time to comments.

Scaling:
If you do not have double-unders, read “Jump Rope Basics” and practice single-unders. Modify the handstand push-up to a pushing exercise that challenges your current abilities while allowing you to keep working for 5 sets without hitting failure.

Intermediate option:
4 rounds for time of:
Row 500 meters
50 double-unders
5x [1 wall walk + 1 strict wall-facing handstand push-up to 2 AbMats]

Then,
200-ft overhead walking lunge

♀ 15-lb plate ♂ 35-lb plate

Beginner option:
3 rounds for time of:
Row 300 meters
50 single-unders
5x [1 push-up + 1 wall walk]

Then,
200-ft walking lunge (unweighted)

On a 25-minute clock:
Run 1.5 miles
Then perform as many rounds as possible of:
10 push-ups
20 lunges
30 sit-ups

Post rounds completed to comments.

Scaling:
Deconditioned athletes should reduce the overall volume of this workout while still maintaining the general format and bodyweight movements.

Beginner option:
On a 20-minute clock:
Jog 1 mile
Then perform as many rounds as possible of:
5 assisted push-ups
10 lunges
20 sit-ups

Complete as many reps as possible in 12 minutes of:
1 rope climb
3 front squats
3 push presses
1 rope climb
4 front squats
4 push presses
1 rope climb
5 front squats
5 push presses
1 rope climb
6 front squats
6 push presses

Continue until time expires, adding 1 squat and 1 press each round.

♀ 95 lb ♂ 135 lb

Post reps completed to comments.

Scaling:
Intermediate athletes should be able to attack this workout as prescribed. Beginner-level athletes can reduce the load and modify the rope climb.

Beginner option:
Complete as many reps as possible in 12 minutes of:
1 rope climb, lying to standing
3 front squats
3 push presses
1 rope climb, lying to standing
4 front squats
4 push presses
1 rope climb, lying to standing
5 front squats
5 push presses
1 rope climb, lying to standing
6 front squats
6 push presses

Continue until time expires, adding 1 squat and 1 press each round.

♀ 35 lb ♂ 45 lb

Overhead squat 5-5-5 reps
Front squat 3-3-3 reps
Back squat 1-1-1 reps

Attempt to increase the load after every set.

Post loads to comments.

Scaling:
Experienced athletes can perform this heavy day as written, aiming to increase loading for each set. Athletes with less experience should consider a coach’s guidance and drill the mechanics before adding weight.

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 hip extensions
50 wall-ball shots
50 burpees
50 double-unders

♀ 20-inch box, 12-kg KB, 35-lb push press, 14-lb ball
♂ 24-inch box, 16-kg KB, 45-lb push press, 20-lb ball

Record Filthy-50 scores to the CrossFit App. And/or post total reps to comments.

Compare to 181214.

Scaling:
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level bodyweight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.

Intermediate Option:
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

♀ 16-inch box, 8-kg KB, 22-lb push press, 10-lb ball
♂ 20-inch box, 12-kg KB, 33-lb push press, 14-lb ball

Beginner Option:
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging leg raises
30 push presses
30 back extensions 30 wall-ball shots
30 burpees
30 single-unders

♀12-inch box, 4-kg KB, 11-lb push press, 8-lb ball
♂ 16-inch box, 8-kg KB, 22-lb push press, 10-lb ball

21-18-15-12-9-6-3 reps for time of:
Dumbbell front squats
Toes-to-bars

*100-meter farmers carry after each round.

♀ 35-lb DBs ♂ 50-lb DBs

Post time to comments.

Scaling:
Reduce the dumbbell loading and modify the toes-to-bars to hanging knee raises. If you do not have access to a pull-up bar, modify to an AbMat sit-up.

Intermediate option:
21-18-15-12-9-6-3 reps for time of:
Dumbbell front squats
Toes-to-bars

*100-meter farmers carry after each round.

♀ 25-lb DBs ♂ 35-lb DBs

Beginner option:
18-15-12-9-6-3 reps for time of:
Dumbbell front squats
Hanging knee raises

*100-meter farmers carry after each round.

♀ 10-lb DBs ♂ 15-lb DBs

5 rounds for time of:
50-foot overhead walking lunge
21 burpees

♀ 35-lb barbell ♂ 45-lb barbell

Post time to comments.
Compare to 050721.

Scaling:
Watch The Overhead Lunge and practice the movement with a barbell. If you struggle to keep the bar overhead, consider reducing the load to a PVC pipe or modify the movement to a single dumbbell overhead lunge. Intermediate athletes can perform this workout as prescribed.

Beginner option:
3 rounds for time of:
50-foot overhead walking lunge with a PVC pipe
21 burpees

Back squat 5-5-5-5-5 reps
Front squat 3-3-3-3-3 reps

Score is total load of all sets.

Post loads and total to comments.

Scaling:
Experienced athletes can take one of two approaches on today’s workout. 1. Attempt to increase the load for every set, aiming for a PR on the later sets. Or, 2. Build to approximately 70-80% of your 1-rep-max and maintain consistent working sets. Focus on excellent technique and aim for a PR on the fourth or fifth set. Athletes with less experience should consider a coach’s guidance and drill the mechanics before adding weight.

Bert

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

Scaling
This Hero WOD is long and grueling. Most of the exercises are approachable by all skill levels, but the total volume should be reduced for newer athletes.

Intermediate Option:
For time:
40 burpees
400-m run
80 push-ups
400-m run
120 walking lunges
400-m run
160 squats
400-m run
120 walking lunges
400-m run
80 push-ups
400-m run
40 burpees

Beginner Option:
For time:
20 burpees
200-m run
30 knee push-ups
200-m run
40 walking lunges
200-m run
50 squats
200-m run
40 walking lunges
200-m run
30 knee push-ups
200-m run
20 burpees

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each rep.

Compare to 170710.

Scaling:
Athletes with less experience should perform additional reps per set at submaximal loads to allow more practice. Experienced athletes can perform this heavy day as written, aiming to increase loading for each rep.

Complete as many rounds as possible in 5 minutes of:
12 front squats (♀ 85 lb ♂ 125 lb)
12-cal. bike

Rest 5 minutes

Complete as many rounds as possible in 5 minutes of:
9 front squats (♀ 105 lb ♂ 155 lb)
9-cal. bike

Scaling:
Reduce the loading on the front squats in order to complete the earlier sets without dropping the bar.

Intermediate Option:
Complete as many rounds as possible in 5 minutes of:
12 front squats (♀ 75 lb ♂ 115 lb)
12-cal. bike

Rest 5 minutes

Complete as many rounds as possible in 5 minutes of:
9 front squats (♀ 95 lb ♂ 135 lb)
9-cal. bike

Beginner Option:
Complete as many rounds as possible in 5 minutes of:
12 front squats (♀ 35 lb ♂ 45 lb)
12-cal. bike

Rest 5 minutes

Complete as many rounds as possible in 5 minutes of:
9 front squats (♀ 45 lb ♂ 65 lb)
9-cal. bike