For time:
10 deadlifts
10 hang squat cleans
20 strict ring dips
8 deadlifts
8 hang squat cleans
16 strict ring dips
6 deadlifts
6 hang squat cleans
12 strict ring dips
4 deadlifts
4 hang squat cleans
8 strict ring dips
2 deadlifts
2 hang squat cleans
4 strict ring dips

♀ 145-lb barbell
♂ 205-lb barbell

Stimulus and Strategy:
Today’s workout is a challenging triplet with a descending rep scheme. The two weightlifting movements are difficult because of the moderate-to-heavy loading while the gymnastics exercise challenges your strict pressing stamina. Manage your reps and avoid pushing to failure early on. Expect the deadlifts to be the easier of the two weightlifting movements. Break the hang squat cleans as needed, but remember, the more you drop the bar, the more you have to pick it up.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the strict ring dips, perform foot-assisted ring dips or jumping ring dips. If you are choosing foot-assisted dips, use your feet or foot as much or as little as needed while still maintaining a full range of motion. For the deadlifts and hang squat cleans, use a pair of dumbbells or a medicine ball.

In case of injury or limitation, for the ring dips, perform box/bench dips or push-ups. For the deadlifts, consider sumo deadlifts with a barbell or kettlebell. For the hang squat cleans, consider breaking the movement into its component pieces of a hang power clean, plus a front squat. In case of a limitation, you could perform hang power cleans or front squats.

Intermediate option:
For time:
10 deadlifts
10 hang squat cleans
20 foot-assisted ring dips
8 deadlifts
8 hang squat cleans
16 foot-assisted ring dips
6 deadlifts
6 hang squat cleans
12 foot-assisted ring dips
4 deadlifts
4 hang squat cleans
8 foot-assisted ring dips
2 deadlifts
2 hang squat cleans
4 foot-assisted ring dips

♀ 105-lb barbell
♂ 155-lb barbell

Beginner option:
For time:
10 deadlifts
10 hang squat cleans
10 foot-assisted ring dips
8 deadlifts
8 hang squat cleans
8 foot-assisted ring dips
6 deadlifts
6 hang squat cleans
6 foot-assisted ring dips
4 deadlifts
4 hang squat cleans
4 foot-assisted ring dips
2 deadlifts
2 hang squat cleans
2 foot-assisted ring dips

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
With the heavier loading on the hang squat cleans, focus on jumping to full hip extension and getting the elbows around quickly so your elbows are high in the rack position.

Resources:
The Deadlift
The Hang Squat Clean
The Strict Ring Dip
Foot-Assisted Ring Dip Scaling Tips

Find a gym near you:
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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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On a 3-minute clock for 4 rounds:
30 GHD hip extensions
25 GHD sit-ups
Max-reps box jumps

Rest 2 minutes between rounds.

♀ 24-inch box
♂ 30-inch box

Stimulus and Strategy:
Today’s workout is a gymnastics triplet. Push through the movements on the GHD, then complete as many box jumps as possible in the remaining time. Reduce the reps and/or complexity of the GHD movements so you have at least 30 seconds for box jumps. Remember, there is rest between sets, so push the pace and don’t hold back.

Scaling:
Reduce the reps of the GHD movements. Reduce the total number of rounds.

If you are not familiar with or have not been training consistently with the GHD, reduce the complexity of the GHD sit-ups by reducing the range of motion to parallel. For the GHD hip extensions, reduce the range of motion. For the box jumps, reduce the height of the box.

In case of an injury or limitation, consider performing sit-ups, V-ups, or hollow rocks for the GHD sit-ups. For the GHD hip extensions, perform a superman hold on the GHD or perform superman arch-ups on the ground. For the box jumps, perform a box step-up.

Intermediate option:
On a 3-minute clock for 4 rounds:
20 GHD hip extensions
15 GHD sit-ups to parallel
Max-reps box jumps

Rest 2 minutes between rounds.

♀ 20-inch box
♂ 24-inch box

Beginner option:
On a 3-minute clock for 4 rounds:
20-second GHD Superman hold
15 AbMat sit-ups
Max-reps box step-ups

Rest 2 minutes between rounds.

♀ 12-inch box
♂ 20-inch box

Coaching cues:
Think of the GHD hip extension like a good morning. The flexion at the hips occurs while the trunk stays static and unchanging.

Resources:
The GHD Hip Extension
The GHD Sit-Up
The Box Jump
GHD Hip Extension Tips
GHD Sit-Up Progression
Superman Hold
The AbMat Sit-Up
The Box Step-Up

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5 rounds for time of:
12/15-calorie Echo bike
7 strict chest-to-bar pull-ups

Post time to comments.

Stimulus and Strategy:
Today’s workout is a “sprinty” couplet. The bike efforts are meant to be fast, while the strict gymnastics movement is meant to be more challenging. At some point in this workout, singles on the strict chest-to-bar pull-ups are totally appropriate. That being said, don’t “game” it; push the pace on the bike and work through the gymnastics movement under fatigue.

Scaling:
Reduce the calories on the bike. Reduce the reps of the chest-to-bar pull-ups.

To reduce the complexity of the chest-to-bar pull-ups, reduce the range of motion. Consider chin-over-bar pull-ups or strict banded pull-ups.

In case of injury or limitation, perform the calories on any machine available. For the chest-to-bar pull-ups, perform a challenging ring row or foot-assisted pull-up.

Intermediate option:
5 rounds for time of:
10/12-calorie Echo bike
7 strict pull-ups

Beginner option:
5 rounds for time of:
8/10-calorie Echo bike
5 banded pull-ups

Coaching cues:
When performing the strict chest-to-bar pull-up, widen your grip and extend your upper body toward the pull-up bar.

Resources:
Rogue Echo Bike
The Strict Chest-to-Bar Pull-Up
The Strict Pull-Up
Pull-Up | Strict Banded

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

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

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

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

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

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

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

♀ 20-lb dumbbells
♂ 35-lb dumbbells

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

♀ 10-lb dumbbells
♂ 15-lb dumbbells

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

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

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

♀ 185 lb
♂ 275 lb

Post times to comments.

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

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

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

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

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

♀ 155 lb
♂ 225 lb

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

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

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

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

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5 rounds for time of:
20 box step-ups
1 rope climb to 15 feet
10 alternating strict single-leg toes-to-bars
1 rope climb to 15 feet

♀ 20-inch box
♂ 20-inch box

Post times to comments.

Stimulus and Strategy:
Today’s workout slows down the intensity and puts your attention on some gymnastics skills. However, if you can move quickly and maintain good technique, continue to “dance” that line for as long as possible in this effort. A single round in this workout should take no longer than 4 minutes. If necessary, consider some of the scaling options below.

Scaling:
Reduce the total number of rounds. Reduce the height of the box.

To reduce the complexity of the rope climb, reduce the height of the climb. For the single-leg strict toes-to-bars, reduce the range of motion by bringing your foot up to a manageable height. You may even consider a slight kipping swing for momentum.

In case of injury or limitation, for the rope climbs, perform pull-to-stands or strict pull-ups. For the single-leg strict toes-to-bars, perform seated single-leg raises.

Intermediate option:
5 rounds for time:
20 box step-ups
1 rope climb to 12 feet
10 alternating strict single-leg toes-to-chest height
1 rope climb to 12 feet

♀ 20-inch box
♂ 20-inch box

Beginner option:
3 rounds for time:
20 box step-ups
2 pull-to-stands
10 alternating seated single-leg raises
2 pull-to-stands

♀ 12-inch box
♂ 20-inch box

Coaching cues:
In the strict single-leg toes-to-bar, control the descent of your legs and finish each rep with the feet slightly in front of the body. The combination of these two techniques will minimize the amount of uncontrolled swinging.

Resources:
The Box Step-Up
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Rope Climb - J-Hook
Strict Single-Leg Strict Toes-to-Bar
Pull-to-Stand | Rope Climb Scaling

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

♀ 125 lb
♂ 185 lb

Post rounds and reps to comments.

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

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

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

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

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

♀ 95 lb
♂ 135 lb

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

♀ 35 lb
♂ 45 lb

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

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

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5 rounds for time of:
400-meter run
5 wall walks

Post time to comments.

Stimulus and Strategy:
Today’s workout is a monostructural and gymnastics effort, and fills a pressing movement function gap for the week. Hit this workout at a pace that aligns with your recovery status from the Everyday Hero Service Cup. If you are feeling good, push the pace on the runs and aim to complete your wall walks in 1 minute or less. If you are still recovering, slow down the runs and focus on your technique during the wall walks.

Scaling:
Reduce the distance on the run. Reduce the number of wall walks.

To reduce the complexity of the wall walks, reduce the range of motion. Consider walking a few steps toward the wall for a distance where you are able to maintain your technique.

In case of injury or limitation, for the run, complete 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg. For the wall walks, perform inchworms with a push-up.

Intermediate option:
5 rounds for time of:
400-meter run
3 wall walks, 4 steps toward the wall

Beginner option:
5 rounds for time of:
200-meter run
3 inch-worms + a push-up from the knees

Coaching cues:
During the wall walk, focus on keeping your hips over your shoulders and your belly tight as you walk back towards the wall.

Resources:
Pose Running Drills | Lean and Pull
The Wall Walk
Inchworm + Push-Up From the Knees
Wall Walk Scaling
Wall Walk Tips

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Rest Day

Am I Even Doing CrossFit?

CrossFit is constantly varied functional movements executed at high intensity. It is varied, but not too varied. It's a comprehensive approach to health that encompasses nutrition and enables you to perform functional, monostructural, gymnastics, and weightlifting movements, as well as engage in various sports. It's not what many people think it is. People will say things like, “I do CrossFit light” or “CrossFit-ish.” One great distinction made by CrossFit is that if you’re doing a program that does not produce total health, you are not doing CrossFit.

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For time:
Accumulate 2 minutes of an L-sit hold
6 legless rope climbs to 15 feet
12 snatches
Accumulate 2 minutes of an L-sit hold
12 rope climbs to 15 feet
24 snatches

♀ 95-lb barbell
♂ 135-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout combines challenging gymnastics elements with a moderate weightlifting movement. As your midline muscles fatigue from the L-sit holds, expect the rope climbs and the snatches to become more difficult. Choose a weight for the barbell that allows you to maintain a cadence of 6 or more reps per minute. Your best strategy on the snatches will be quick singles. Snatches may be performed as a power or squat variation. On the L-sit holds, choose an option that allows you to consistently hold for 10 seconds or more. Manage the pace of the rope climbs.

Scaling:
Reduce the duration of the L-sit holds. Reduce the number of reps for the rope climbs. Reduce the loading of the snatches.

To reduce the complexity of the L-sit holds, bend one leg or tuck both knees in toward the chest. For the legless rope climbs, reduce height or perform legged rope climbs. For the rope climbs, reduce the height or perform 3 strict pull-ups per rope climb. For the snatches, consider performing hang snatches.

In case of injury or limitation, for the L-sit holds, perform plank holds. For the rope climbs, perform pull-to-stands or ring rows. For the snatches, perform kettlebell swings or dumbbell snatches. If necessary, perform cleans if there is an overhead limitation.

Intermediate option:
For time:
Accumulate 2 minutes of an L-sit hold with knees bent
6 rope climbs to 12 feet
12 snatches
Accumulate 2 minutes of an L-sit hold with knees bent
6 rope climbs to 12 feet
24 snatches

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For time:
Accumulate 2 minutes of a plank hold from the knees
6 pull-to-stands
12 snatches
Accumulate 2 minutes of a plank hold from the knees
12 pull-to-stands
24 snatches

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
In the L-sit hold, drive your heels forward and squeeze your quads — make your legs look like steel beams!

Resources:
The L-Sit
The Legless Rope Climb
The Power Snatch
The Snatch
The Rope Climb (Basket)
The Rope Climb (Wrapping)
Rope Climb Scaling | Pull-to-Stands

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Rest Day

How CrossFit Changed the World

From a gymnast's garage gym to a global movement that redefined fitness, CrossFit's rise reveals the power of scientific methodology applied to human performance. This is the story of how a quest to solve the fitness puzzle sparked a revolution that transformed not just how we exercise, but how we eat, train, and think about health.

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Rest Day

Gymnailing It: Pistols and Overhead Squats

While many CrossFit athletes often view the pistol as just another skill to check off their list, gymnasts understand its true value as a foundation for more complex movements requiring balance, coordination, and flexibility. This article reveals how mastering pistol variations can directly improve your overhead squats, snatches, and snatch balances by developing the ankle mobility, unilateral strength, and spatial awareness these lifts demand. Learn two key drills: the two-legged pistol and candlestick pistol. These will build the neurological skills needed to excel in loaded overhead movements.

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Rest Day

Gymnailing It: Stick the Landing, Make the Lift

Many CrossFit athletes wish they had gymnastics training as kids because it builds the foundational body control that makes learning Olympic lifts significantly easier. Coach Mike Burgener notes that "90 percent of missed lifts are attributed to the feet." This article breaks down how gymnastics skills like "sticking the landing" directly translate to weightlifting success and provides simple jump-stick drills that will improve your spatial awareness, balance, and lifting technique. Master these foundational movement patterns, and you'll find yourself making more lifts with better control and confidence.

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Fran

21-15-9 reps for time of:
Thrusters
Pull-ups

♀ 65 lb
♂ 95 lb

Compare to 240325.

Post time to comments.

Stimulus and Strategy:
If you have never completed Fran before, it is intended to be a sprint. Experienced athletes should go hard and shoot for a PR. Choose a load for the thrusters that allows you to complete at least 15 unbroken reps. Select a pull-up option that allows you to complete each round with minimal rest. All athletes should aim to finish the workout in 10 minutes or less. However, if you would like to attempt the prescribed workout, knowing it's going to take you longer, go for it. As long as you maintain form and technique, this is a great opportunity to establish a time. Intermediate and beginner athletes should establish a goal for this workout and create a plan for breaking up the thrusters and/or pull-ups as necessary.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the pull-ups.

To reduce the complexity of the pull-ups, consider jumping pull-ups or ring rows.

In case of an injury or limitation, consider front squats (overhead limitation) or push presses (squatting limitation) in place of the thrusters. For the pull-ups, consider one-arm ring rows or dumbbell rows.

Intermediate option:
For time:
21-15-9 thrusters
12-9-6 pull-ups

♀ 55 lb
♂ 75 lb

Beginner option:
21-15-9 reps for time of:
Thrusters
Ring rows

♀ 35 lb
♂ 45 lb

Coaching cues:
Unlike the gymnastics-style kipping pull-ups, on the descent of the butterfly pull-up, move your legs behind you and prepare them to move forward to initiate the next rep. (See demo video.)

Resources:
The Thruster
The Kipping Pull-Up
The Butterfly Pull-Up
The Ring Row

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21-15-9 reps for time of:
Single-arm dumbbell shoulder-to-overheads, right arm
Toes-to-bars
Single-arm dumbbell shoulder-to-overheads, left arm
Gymnastics-style kipping pull-ups

♀ 35 lb
♂ 50 lb

Post time to comments.

Stimulus and Strategy:
In today’s workout, choose a weight that allows you to perform at least 10 reps unbroken every time you pick up the dumbbell. For this workout, we are removing the option of performing a butterfly pull-up. You will notice the toes-to-bars and the gymnastics-style kipping pull-ups have the same movement pattern. Expect these two movements to provide a unique stimulus. If you only perform butterfly pull-ups, it's time to relearn. We see the kip swing in so many movements, from toes-to-bars to bar and ring muscle-ups, and, of course, the kipping pull-up. This is all the more reason to work on this movement pattern and always keep it in your toolbag.

Scaling:
Reduce the loading of the dumbbell.

To reduce the complexity of the dumbbell shoulder-to-overheads, consider shoulder presses. For the toes-to-bars, reduce the range of motion. Consider knees-to-chests or hanging knee raises as potential options. For the kipping pull-ups, perform jumping pull-ups.

In case of an injury or limitation, perform V-ups or sit-ups in place of the toes-to-bars. For the kipping pull-ups, perform ring rows.

Intermediate option:
21-15-9 reps for time of:
Single-arm dumbbell shoulder-to-overheads, right arm
Knees-to-chests
Single-arm dumbbell shoulder-to-overheads, left arm
Jumping pull-ups

♀ 20 lb
♂ 35 lb

Beginner option:
15-12-9 reps for time of:
Single-arm dumbbell shoulder-to-overheads, right arm
Hanging knee raises
Single-arm dumbbell shoulder-to-overheads, left arm
Ring rows

♀ 10 lb
♂ 15 lb

Coaching cues:
In the gymnastics style kipping pull-up, push yourself away from the top and keep your feet underneath your body. Then, let gravity push your body into the forward position of the kip.

Resources:
The Kipping Toes-to-Bar
The Kipping Pull-Up
Jumping Pull-Up Progression
Kipping Hanging Knee Raises
The Ring Row

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4 rounds for time of:
1-minute L-sit hold
400-meter run

Compare to 220725.

Post time to comments.

Stimulus and Strategy:
Today’s workout combines a higher-level gymnastics skill with a conditioning effort. Your goal is to get through the L-sit holds in as few sets as possible and push the pace on each run. Choose a variation for the L-sit that allows you to hold for at least 10 seconds (longer in the beginning rounds). L-sit holds can be performed with whatever is available — a pair of boxes, a pair of heavier dumbbells or kettlebells, a pair of parallettes, or even on a pair of rings. Regardless of the variation you choose, hold yourself to a standard and try not to deviate throughout the workout.

Scaling:
Reduce the distance of the run. Reduce the time component of the L-sit hold.

To reduce the complexity of the L-sit hold, start by bending one or both of your legs. If that is too challenging, try seated single-leg raise holds. And finally, consider plank holds.

In case of injury or limitation, for the 400-meter run, consider performing a 900/1,250-meter Echo bike or 400/500-meter row or ski erg.

Intermediate option:
4 rounds for time of:
1-minute L-sit hold with bent knees
400-meter run

Beginner option:
3 rounds for time of:
1-minute seated leg raises
400-meter run

Coaching cues:
As you are holding the L-sit position, pull your shoulders back and down as you press down toward the floor below you.

Resources:
The L-Sit
L-Sit Drills
L-Sit Scaling | CrossFit Coaching Tips
Pose Running Drills | Pose Alignment

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Rest Day

How Thoracic Mobility Impacts Your CrossFit Performance

Struggling with overhead lockouts, weak front squats, or inconsistent kipping? The problem might not be your shoulders or hips; it may be your thoracic spine. While many focus on shoulder mobility, this overlooked section of your upper back could be limiting your PRs and setting you up for chronic pain. Discover why addressing issues here might be the key to unlocking your overhead strength, gymnastics potential, and pain-free training.

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10-8-6-4-2 reps for time of:
Cleans
Chest-to-wall strict handstand push-ups

♀ 155-lb barbell
♂ 225-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout is a gymnastics and weightlifting couplet. The cleans are meant to be heavy, and the gymnastics movement is meant to be outside your comfort zone. These may be performed as power or squat cleans. You’ll likely perform singles on the cleans. If this is your first time seeing this handstand push-up variation, but you have strict handstand push-ups, use today to slow down, try something new and learn a new technique while being sure not to push past failure. If you do not have strict handstand push-ups, use some of the scaling options below.

Scaling:
Reduce the loading of the barbell. Reduce the volume of the chest-to-wall strict handstand push-ups.

To reduce the complexity of the chest-to-wall strict handstand push-ups, consider performing deficit or regular strict handstand push-ups. If you are unable to perform strict handstand push-ups, consider piked push-ups or seated dumbbell shoulder presses. For the cleans, consider performing hang cleans.

In case of injury or limitation, perform dumbbell cleans in place of barbell cleans. For the wall-facing strict handstand push-ups, perform seated dumbbell shoulder presses.

Intermediate option:
10-8-6-4-2 reps for time of:
Cleans
Strict handstand push-ups

♀ 115-lb barbell
♂ 165-lb barbell

Beginner option:
10-8-6-4-2 reps for time of:
Cleans
Pike push-ups

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
During the chest-to-wall strict handstand push-ups, it is especially important to remember to keep your midline tight and your chin neutral. This will maximize your ability to stay on the wall.

Resources:
The Power Clean
The Clean
The Chest-to-Wall Handstand Push-Up
Strict Handstand Push-Up Faults

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For total reps:
Tabata deadlifts
Tabata box jump-overs

Tabata is 20 seconds of work, then 10 seconds of rest for 8 rounds. Complete all 8 rounds of the deadlifts, then complete all 8 rounds of the box jump-overs.

♀ 125-lb barbell and 20-inch box
♂ 185-lb barbell and 24-inch box

Post reps to comments.

Stimulus and Strategy:
Today’s workout is a double dose of Tabata — one weightlifting movement and one gymnastics movement. The goal is to move for as much of the 20 seconds as possible with minimal rest. The loading of the deadlift should be light to moderate. For the box jump-overs, consider stepping off the box before jumping into your next rep for safety. Following your last set of deadlifts, you have 10 seconds to transition to the first set of box jump-overs.

Scaling:
Reduce the loading of the deadlift. Reduce the height of the box.

To reduce the complexity of the box jump-overs, consider performing box step-overs.

In case of injury or limitation, perform sumo deadlifts or dumbbell deadlifts. For the box jump-overs, consider performing calories on any available machine.

Intermediate option:
For total reps:
Tabata deadlifts
Tabata box jump-overs

Tabata is 20 seconds of work, then 10 seconds of rest for 8 rounds. Complete all 8 rounds of the deadlifts, then complete all 8 rounds of the box jump-overs.

♀ 95-lb barbell and 20-inch box
♂ 135-lb barbell and 24-inch box

Beginner option:
For total reps:
Tabata deadlifts
Tabata box step-overs

Tabata is 20 seconds of work, then 10 seconds of rest for 8 rounds. Complete all 8 rounds of the deadlifts, then complete all 8 rounds of the box step-overs.

♀ 55-lb barbell and 12-inch box
♂ 75-lb barbell and 20-inch box

Coaching cues:
On the return of the deadlift, focus on sending the hips back and keeping the barbell close to the body until the barbell passes the knees.

Resources:
The Deadlift
Box Jump-Over Variations
Box Step-Over

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Complete as many rounds and reps as possible in 12 minutes of:
5 pull-ups
10 knees-to-elbows
15 goblet squats

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Compare to 250111.

Post total reps to comments.

Stimulus and Strategy:
Today’s workout is a repeat from January. This effort has a rep scheme like you would find in the benchmark Cindy. However, in this effort, you don’t have the upper-body pressing movement. Instead, we have a triplet that focuses on the midline and lower-body stamina. Choose options that allow you to perform a single round in 2 minutes or less.

Scaling:
Reduce the loading of the kettlebell to maintain unbroken goblet squats.

Reduce the complexity of the pull-ups by performing jumping pull-ups or ring rows. For the knees-to-elbows, perform knees-to-chests, hanging knee raises, or V-ups. First, look to reduce the load of the kettlebell, but if necessary, perform an air squat.

In case of injury or limitation, perform ring rows or single-arm ring rows. For the knees-to-elbows, perform V-ups, sit-ups, or plank holds. For the goblet squats, consider air squats or lunges.

Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
5 pull-ups
10 knees-to-chests
15 goblet squats

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
5 ring rows
10 hanging knee raises
15 air squats

Coaching cues:
When performing a gymnastics-style kipping pull-up, focus on pushing away from the bar and keeping your feet under your body. This will send you perfectly into the forward position of your next swing.

Resources:
The Kipping Pull-Up
Knees-to-Elbows Efficiency Tips
The Goblet Squat

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Rest Day

Featured Article

Mastering CrossFit Gymnastics: How to Build Strength, Stability, and Confidence

Struggling with gymnastics skills in CrossFit? You're not alone. Many athletes feel overwhelmed by movements like toes-to-bars and handstand push-ups, unsure how to improve. The key to mastering gymnastics is breaking it down — just like weightlifting — by focusing on four foundational elements: shapes, tension, flexibility, and strength. By consistently practicing static holds, mobility drills, and strict strength work, you can build a solid base for kipping and dynamic movements. This guide offers a structured three-week plan to improve your gymnastics skills, helping you do workouts as prescribed with confidence.

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5 rounds for time of:
12 chest-to-bar pull-ups
12 wall-ball shots
12 box jumps

♀ 14-lb medicine ball to 10 feet and a 20-inch box
♂ 20-lb medicine ball to 11 feet and a 24-inch box

Post times to comments.

Stimulus and Strategy:
Today’s workout is a classic triplet — two gymnastics movements and one weightlifting movement. You will notice the prescribed height for the wall-ball shots is higher than normal. If you do not have the height, use a heavier ball. Athletes should aim to complete this workout in 15 minutes or less. However, if you go a little longer because you are working on chest-to-bar pull-ups or grinding through the higher wall-ball target, today is a good day for that. Use caution when jumping on the box after the wall-ball shots. If necessary, take a few moments before attempting your first rep. As always, we encourage you to step down from the box on every rep.

Scaling: Reduce the weight of the medicine ball to allow you to hit the higher target. Reduce the height of the box.

To reduce the complexity of the chest to bar pull-ups, reduce the range of motion to chin-over-bar pull-ups. You may also consider jumping chest-to-bar pull-ups or ring rows. For the wall-ball shots, reduce the height of the target and the load of the ball. For the box jumps, reduce the height of the box. Aim to maintain the jump stimulus unless there is an injury or limitation.

In case of an injury or limitation, consider performing ring rows in place of the chest-to-bar pull-ups. For the wall-ball shots, perform medicine-ball squats for an overhead limitation or wall-ball push presses for a squatting limitation. For the box jumps, perform a box step-up to a lower box.

Intermediate option:
5 rounds for time of:
12 chin-over-bar pull-ups
12 wall-ball shots
12 box jumps

♀ 10-lb medicine ball to 10 feet and a 20-inch box
♂ 14-lb medicine ball to 11 feet and a 24-inch box

Beginner option:
4 rounds for time of:
8 ring rows
12 wall-ball shots
12 box step-ups

♀ 6-lb medicine ball to 9 feet and a 12-inch box
♂ 10-lb medicine ball to 10 feet and a 20-inch box

Coaching cues:
On the wall-ball shots, avoid holding your arms up and out as you wait for the ball to return. Instead, hold hands right below your chin with your elbows tight against your sides. As the ball returns, you can then meet the ball with your hands and descend into the next rep.

Resources:
The Kipping Chest-to-Bar Pull-Up
The Wall-Ball Shot
The Box Jump
The Kipping Pull-Up
The Ring Row
The Box Step-Up

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Complete as many rounds and reps as possible in 12 minutes of:
3 ring muscle-ups
6 right-arm kettlebell snatches
6 left-arm kettlebell snatches
9 GHD sit-ups

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a gymnastics and weightlifting triplet. The reps are low, which will allow you to accumulate a good amount of rounds. Athletes should aim to complete at least 5 rounds. Expect the volume accumulation of GHD sit-ups into the kip swing and hip extension in the kettlebell snatches to be challenging. If you have not been training consistently with the GHD sit-up, consider scaling options and alternatives.

Scaling:
Reduce the load of the kettlebell.

To reduce the complexity of the muscle-ups, consider performing fewer reps per round — 1 or 2. You may also consider jumping muscle-ups or low-ring transitions. For the kettlebell snatches, consider single-arm kettlebell swings to eye level or hang dumbbell snatches. For the GHD sit-ups, reduce the range of motion or perform V-ups or AbMat sit-ups.

In case of an injury or limitation, consider ring rows or low-ring muscle-up transitions in place of the muscle-ups. For the kettlebell snatches and GHD sit-ups, consider the scales mentioned above.

Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
3 ring muscle-ups
6 right-arm kettlebell snatches
6 left-arm kettlebell snatches
9 GHD sit-ups to parallel

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
3 low-ring muscle-up transitions
6 right-arm kettlebell swings to eye level
6 left-arm kettlebell swings to eye level
9 sit-ups

♀ 18-lb kettlebell
♂ 26-lb kettlebell

Coaching cues:
On the kettlebell snatch, extend the hips just like you would a kettlebell swing. Then, to keep the bell close to your body, pull back on the kettlebell with the elbow moving high and outside. This action gets the bell moving vertically and closer to the body.

Resources:
The Kipping Muscle-Up
The Kettlebell Snatch
The GHD Sit-Up
Jumping Ring Muscle-Up
Low-Ring Muscle-Up Tips
Kettlebell Snatch Progression
GHD Sit-Up Progression

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Rest Day

Featured Article

Butterfly Pull-Ups: Should You Add Them to Your Training?

Butterfly pull-ups are one of the most debated skills in CrossFit — praised for their efficiency yet criticized for their mechanics. Born from competition, they allow athletes to complete more work in less time, but do they belong in your training? This article explores the pros and cons of butterfly pull-ups, when (and if) you should learn them, and the strength prerequisites needed to perform them safely. Whether aiming for elite competition or just improving your gymnastics skills, this guide will help you decide if butterfly pull-ups are right for you.

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7 sets:
Accumulate a 30-second L-sit hold
3 heavy deadlifts

Rest 2 minutes between sets.

Post loads to comments.

Stimulus and Strategy:
Today’s workout is not your typical strength day. We have gymnastics strength and weightlifting strength in the same effort. The goal is to complete the L-sit hold in as few sets as possible, then lift a heavy set of 3 deadlifts. Use an option for your L-sit hold that allows you to complete 30 seconds in 3 sets or less. For the equipment used for the L-sit holds, use anything at your disposal — parallettes, boxes, heavy dumbbells, rings, or even the floor. Aim to stay consistent with your L-sit hold and increase the loading of your deadlift as you are able. Keep in mind that heavy is relative and some days are better than others. Stay within your capacity and listen to your body.

Scaling:
Reduce the loading of the barbell. Reduce the duration of the L-sit hold to no less than 20 seconds.

To reduce the complexity of the L-sit hold, shorten the levers (legs). Consider bending one leg and keeping the other straight, bending both legs, or simply holding knees above your hips in a tuck position.

In case of an injury or limitation, consider holding a plank or hollow hold for the L-sit holds. For the deadlifts, consider lifting from blocks, sumo deadlifts, or unloaded good mornings. Remember, we are looking for pain-free range of motion.

Intermediate option:
7 sets:
Accumulate a 20-second L-sit hold, one leg straight
3 heavy deadlifts

Rest 2 minutes between sets.

Beginner option:
7 sets:
Accumulate a 20-second tuck hold
3 deadlifts

Rest 2 minutes between sets.

Coaching cues:
In the deadlift, use your breath to help control the stability of your midline. Before lifting the barbell off the ground, take a deep breath and hold it. After you move through the sticking point, let that breath out. Inhale again as you descend into the next rep.

Resources:
The L-Sit
The Deadlift
L-Sit Scaling

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Rest Day

Featured Article

Stop Wishing, Start Training: How to Finally Get Your Bar Muscle-Up

Mastering bar muscle-ups requires dedication, just like learning any other CrossFit movement. Many athletes assume they lack natural gymnastics ability, but success comes from consistent practice, not talent alone. By treating gymnastics skills like weightlifting — focusing on technique, muscle memory, and structured progression— you can build the necessary strength and coordination to work toward your first bar muscle-up.

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Rest Day

Featured Article

Get Your First Handstand Push-Up

Handstand push-ups (HSPU) can be one of the most frustrating yet exciting skills in CrossFit. In this third installment of her gymnastics series, coach Pamela Gagnon breaks down the essential strength and technique components needed to progress toward an HSPU. She emphasizes the importance of training both the handstand (stability) and the push-up (pressing strength) separately before combining them. Gagnon provides clear strategies to build strength and confidence and avoid some of the most common mistakes.

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2 rounds for time of:
35 pull-ups
35 shoulder-to-overheads

♀ 75 lb
♂ 115 lb

Post times to comments.

Stimulus and Strategy:
Today’s workout is a classic push/pull gymnastics couplet. Expect this effort to test your stamina and give you a pretty significant upper-body pump. The goal is to complete this workout in 10 minutes or less. You may see some more advanced athletes finish closer to 5 minutes. Choose a weight that allows you to perform at least 10 reps every time you pick up the barbell.

Scaling:
Reduce the loading of the barbell to something that feels moderate-to-light. If you are capable of performing pull-ups, but 70 reps is too much volume, reduce the reps to 15-25 in each round.

Reduce the complexity of the pull-up by performing a jumping pull-up, banded pull-up, or ring row. For the shoulder-to-overhead, perform a push press or shoulder press with lighter weight.

In case of an injury or limitation, consider reducing the reps and performing a single-arm ring row or a bent-over dumbbell row in place of the pull-ups. If the rack position is the limitation in the shoulder-to-overhead, use a pair of dumbbells.

Intermediate option:
2 rounds for time of:
25 pull-ups
35 shoulder-to-overheads

♀ 65 lb
♂ 95 lb

Beginner option:
2 rounds for time of:
25 ring rows
25 shoulder-to-overheads

♀ 35 lb
♂ 45 lb

Coaching cues:
To help with cycling shoulder-to-overhead reps, focus on keeping your elbows up as you return the barbell to the shoulders. This helps maintain the shelf and keeps the barbell from drifting down your chest.

Resources:
The Kipping Pull-Up
The Push Press
The Push Jerk

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Rest Day

Featured Article

The CrossFit Warm-Up

The CrossFit warm-up provides a more efficient and effective alternative to traditional warm-ups, ensuring you are physically and mentally prepared for your workout. Unlike spending excessive time on stationary cardio or endless mobility drills, CrossFit’s structured approach will increase your heart rate, enhance mobility, reinforce movement patterns, and prevent injury. The classic CrossFit warm-up will prep your body and give you an opportunity to develop skills. With consistent practice, your warm-up routine will build strength, improve your gymnastics capacity, and enhance your overall athletic performance.

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Complete as many rounds as possible in 20 minutes of:
30-second handstand hold
30-second squat hold
30-second L-sit hold
30-second chin-over-bar hold

Post rounds completed to comments.

Compare to 220610.

Stimulus and Strategy
Today’s workout is a unique effort. It’s hard to measure or quantify the work being accomplished when we perform a static hold, but that doesn’t mean it isn’t challenging or productive. As you will see, static holds challenge the stamina of our muscles and our drive to mentally overcome negative thoughts. Most athletes can maintain the structure of this workout. Choose static hold modifications that allow you to hold for 20-30 seconds at a time. Rest as needed between movements and sets.

Scaling:
To reduce the complexity of the handstand hold, consider holding a pike position with your feet on a box or the floor. For the L-sit hold, bending your knees will make the movement easier. For the chin-over-bar hold, consider using a band or putting your feet on a box.

In case of injury or limitation, hold a single dumbbell overhead in place of the handstand hold. For the L-sit hold, perform a seated leg lift with one or both legs. For the chin-over-bar hold, use a pair of rings like you would to perform ring rows; pull the rings to your chest and hold at your chest.

Intermediate option:
Complete as many rounds as possible in 20 minutes of:
30-second pike hold with feet on a box
30-second squat hold
30-second L-sit hold with knees bent
30-second chin-over-bar hold

Beginner option:
Complete as many rounds as possible in 20 minutes of:
30-second plank hold
30-second squat hold
30-second hollow body hold
30-second dead hang hold

Coaching cues:
In the squat hold, challenge yourself to hold an active position. This means finding a bottom position where your back is neutral, knees are in line with your toes, weight is balanced in your feet, and your hip crease is below your knees.

Resources:
The Handstand Hold
The L-Sit
Plank Variations
The L-Sit at Home
Gymnastics Course | Hollow Body Position

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