CrossFit's Workout Of The Day

Service Cup Workout 3

Part A
On a 15-minute clock, for time:
10 shuttle runs
15 clean and jerks
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks

One shuttle run is 25 feet down and 25 feet back.

♀ 95-lb barbell
♂ 135-lb barbell

Part B
At 15 minutes, on a 3-minute clock:
Build to a 1-rep-max clean and jerk

Post time and heaviest lift to comments.

Stimulus and Strategy:
Today, you'll take on a two-part workout as part of the 2026 Everyday Hero Service Cup. Complete Part A quickly for as much rest as possible before starting Part B.

If you're signed up for the Service Cup, perform one of the competition variants and log your scores. If you're not signed up, scale the workout to fit your needs and capacity.

Expect this one to get you breathing heavy with a barbell in hand. Shoot to finish Part A in 8-15 minutes, then find a 1-rep-max clean and jerk in a 3-minute window once the clock hits 15 minutes. The sooner you finish Part A, the more rest you'll have before the max-effort lift.

The load for Part A is meant to be moderate, allowing for some touch-and-go reps at a quick cadence. Part B is a fun opportunity to lift heavy while fatigued — keep your mechanics sound and aim for two to four good lifts in this tight timeframe.

If you're signed up for the Service Cup, don't forget to log your scores. Be sure to check out the Service Cup website for more information, rules, and standards.

Intermediate option:
Part A
On a 15-minute clock:
10 shuttle runs
15 clean and jerks
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks

One shuttle run is 25 feet down and 25 feet back.

♀ 65-lb barbell
♂ 95-lb barbell

Part B
At 15 minutes, on a 3-minute clock:
Build to a 1-rep-max clean and jerk

Beginner option:
Part A
On a 15-minute clock:
7 shuttle runs
15 clean and jerks
7 shuttle runs
12 clean and jerks
7 shuttle runs
9 clean and jerks
7 shuttle runs
9 clean and jerks

One shuttle run is 25 feet down and 25 feet back.

♀ 35-lb barbell
♂ 45-lb barbell

Part B
At 15 minutes, on a 3-minute clock:
Build to a 1-rep-max clean and jerk

Resources:
Shuttle Run Tips
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk

Find a gym near you:
View the CrossFit map

21-15-9* reps for time of:
Clean and jerks
Echo bike calories

*Women complete 15-12-9 Echo bike calories.

Then, at 20 minutes:
Build to a challenging power clean and jerk

♀ 65-lb barbell
♂ 95-lb barbell

Post time and load to comments.

Stimulus and Strategy:
Today's time domain tells you everything you need to know about this workout — it's fast! The light clean and jerks are meant to be completed in 1-3 sets across all rounds, with only brief rest breaks. Choose a load that lets you do at least 15 reps with smooth, high-quality movement. The bike is low skill, low repetition, but will challenge your respiratory system — find a calorie count that lets you hold a consistent moderate-to-hard effort. It should feel uncomfortable, but manageable. The set of 21 shouldn't take longer than 90 seconds. Today is about moving fast and consistently, with enough clarity and control to move the barbell well.

After the workout, feel free to take 10 minutes — or until your clock hits 20 minutes — to build to a challenging but not maximal power clean and jerk.

Intermediate option:
15-12-9 reps for time of:
Clean and jerks
Echo bike calories

Women complete 12-9-6 Echo bike calories.

Then, at 20 minutes:
Build to a challenging power clean and jerk

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
15-10-5 reps for time of:
Clean and jerks
Echo bike calories

Women complete 12-8-4 Echo bike calories.

Then, at 20 minutes:
Build to a challenging power clean and jerk

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Power Clean and Push Jerk
Rogue Echo Bike

Find a gym near you:
View the CrossFit map

5 rounds, each for time, of:
15 box jump-overs
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

Rest exactly 2 minutes between rounds.

♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 24-inch box

Post time for each round to comments.

Stimulus and Strategy:
This twist on the Hero workout DT swaps in dumbbells and adds a spicy box jump-over, with rest after each set. Rounds will likely move faster than the barbell version since dumbbells are easier to hang onto. Use the rest to push each round like a sprint. Finish the box jump-overs, grab the dumbbells, and hang on! Keep deadlifts unbroken through all rounds. If needed, break the hang power cleans and shoulder-to-overheads into 2 sets, keeping rest breaks to 15 seconds or less — scale to maintain this. Reduce dumbbell load if needed to keep a flat back and sound shoulder position through the deadlifts and jerks. Advanced athletes: Aim for as many rounds as possible without putting the dumbbells down before moving up to a heavier load.

Intermediate option:
5 rounds, each for time, of:
15 box jump-overs
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

Rest exactly 2 minutes between sets.

♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 24-inch box

Beginner option:
5 rounds, each for time, of:
10 box step-overs
9 dumbbell deadlifts
6 dumbbell hang power cleans
3 dumbbell shoulder-to-overheads

Rest exactly 2 minutes between sets.

♀ 10-lb dumbbells and a 12-inch box
♂ 15-lb dumbbells and a 16-inch box

Resources:
Box Jump-Over Variations
The Dumbbell Deadlift
The Dumbbell Hang Power Clean
The Dumbbell Push Jerk
The Dumbbell Push Press
The Box Step-Over

Find a gym near you:
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Community Cup Workout 1

For time:
1,000-meter row

Then,

5 rounds of:
25 pull-ups
7 shoulder-to-overheads

♀ 85-lb barbell
♂ 135-lb barbell

Compare to 200925.

Post time to comments.

Stimulus and Strategy:
Welcome to the first workout of the 2026 Community Cup! This workout comes from the 2007 CrossFit Games and is a hopper-style workout, meaning the movements were pulled at random to create a workout at the first Games. If you're signed up for the Community Cup, perform the variation for your level. If not, scale to fit your needs and capacity.

The row at the start is a trap — find a pace that lets you get off the rower and go straight into the 5 rounds. We're not adjusting the row distance for women, since it wasn't adjusted in 2007; to maintain the workout's integrity, men and women complete the same distance. All athletes should be off the rower in under 6 minutes.

This is a pull-up workout with 125 total reps in the Rx'd version, so strategy matters. Complete each set of 25 reps in 5 sets or fewer, with no singles and no sets under 3 reps — think 15/10, 10/8/7, 8/7/5/5, or 5/5/5/5/5 if needed.

For the push jerks, loading is on the lighter end of moderate — every round should be unbroken. If you think you could hit 10 reps before breaking, the weight is right; if you think you could hit 15, it's too light.

If you're signed up for the Community Cup, don't forget to log your scores.

Intermediate option:
For time:
1,000-meter row

Then,

5 rounds of:
15 pull-ups
7 shoulder-to-overheads

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For time:
1,000-meter row

Then,

5 rounds of:
10 ring rows
7 shoulder-to-overheads

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Rowing
The Kipping Pull-Up
The Push Press
The Push Jerk
The Ring Row

Find a gym near you:
View the CrossFit map

2007 CrossFit Games Event 2 - The Hopper

For time:
1,000-meter row

Then,

5 rounds of:
25 pull-ups
7 push jerks

♀ 85 lb
♂ 135 lb

Compare to 230707.

Post time to comments.

Stimulus and Strategy:
Today's workout is a throwback to the original hopper workout created for the first CrossFit Games in 2007. Be cautious — the row is a trap. Don't come out too hot, because a healthy dose of pull-ups follows. Aim to complete each set of pull-ups in 4 sets or fewer. The push jerk loading should be moderate, allowing you to perform your reps unbroken in most rounds. As a guideline, a single round of the couplet should take no more than 3 minutes to complete.

Intermediate option:
For time:
1,000-meter row

Then,

5 rounds of:
15 pull-ups
7 push jerks

♀ 75 lb
♂ 115 lb

Beginner option:
For time:
500-meter row

Then,

5 rounds of:
10 jumping pull-ups
7 push jerks

The pull-up bar should intersect your forearms when standing with your arms overhead.

♀ 35 lb
♂ 45 lb

Resources:
Rowing Technique Tips
The Kipping Pull-Up
The Push Jerk
Jumping Pull-Up Progression
2007 CrossFit Games - The Hopper

Find a gym near you:
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Eva Strong

With a partner, 5 rounds for time of:
24 double-unders (each)
19 toes-to-bars (total)
2 clean and jerks (total)
400-meter run (together)

Share all work and complete the run together.

♀ 135-lb barbell
♂ 205-lb barbell

Compare to 220618.

Post time to comments.

Stimulus and Strategy:
Today, we honor Eva Mireles, 44, who died on Tuesday, May 24, 2022, while shielding her fourth-grade students from a gunman at Robb Elementary School in Uvalde, Texas. Mireles’ co-teacher, Irma Garcia, and 19 students were also killed in the shooting. Mireles was in her 17th year of teaching in the Uvalde Consolidated Independent School District, and held certifications in special education and bilingual education. In addition to regularly running before school, she also enjoyed hiking. Friends and relatives recall she could be found in her CrossFit gym almost every day after school. In 2022, she participated in the CrossFit Open for the ninth time.

Eva Strong is a partner workout where each athlete completes 24 double-unders, then works with their partner to split 19 toes-to-bars and 2 clean and jerks before running together. Each round should take less than 5 minutes to complete. To account for fatigue later in the workout, aim to keep the first few rounds under 4 minutes.

Scale the volume and load so each movement takes no more than 1 minute to complete. This should leave approximately 2:00-2:30 for the run while keeping the overall round time under 5 minutes. Scale the double-unders to single-unders or penguin taps, and reduce the range of motion on the toes-to-bars. The goal is to maintain steady movement, efficient transitions, and consistent pacing throughout the workout.

Intermediate option:
With a partner, 5 rounds for time of:
12 double-unders (each)
19 toes-to-bars (total)
2 clean and jerks (total)
400-meter run (together)

Share all work and complete the run together.

♀ 105-lb barbell
♂ 155-lb barbell

Beginner option:
With a partner, 5 rounds for time of:
24 single-unders (each)
19 hanging knee raises (total)
2 clean and jerks (total)
400-meter run (total)

Share all work, including splitting the run for 200 meters each.

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Double-Under
The Toes-to-Bar
The Clean and Jerk
The Power Clean and Split Jerk
Running | Position Drill
The Hanging Knee Raise
The Single-Under
CrossFit Hero and Tribute Workouts

Find a gym near you:
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Rest Day

Virtuosity, Earned: Inside the First Afternoon of a CrossFit Level 1 Seminar

The Saturday afternoon of a CrossFit Level 1 Seminar moves fast: presses, push jerks, a lecture on what virtuosity really means, and a workout that turns a room of strangers into something closer to a team. By the final round of thrusters and burpees, no one is thinking about the morning's nerves anymore.

Find a gym near you:
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Gwen

15-12-9 reps for load of:
Clean and jerks

Perform all unbroken touch-and-go reps. There is no time limit; rest as needed between sets.

Compare to 250114.

Post load to comments.

Stimulus and Strategy:
This benchmark workout builds stamina and strength throughout the entire body. The goal is to lift as heavy as possible without failing a rep, demonstrating major technical faults, or putting the barbell down. The key to accomplishing all three is deliberate movement on every rep and finding grit as each set progresses. In the set of 15, reps 1-7 should feel manageable, reps 8-12 will require focus and challenge your barbell stamina, and reps 13-15 should test both your mental toughness and movement quality under fatigue. Plan for 3-4 minutes of rest between sets and use the same load for the entire workout. Fatigue will accumulate with each set, but the descending rep scheme is designed to help you maintain the same weight with solid mechanics throughout.

Intermediate option:
Same as Rx'd.

Beginner option:
15-12-9 reps for load of:
Hang clean and jerk

There is no time limit; rest as needed between sets.

Resources:
The Power Clean and Push Jerk
The Power Clean and Split Jerk
The Clean and Jerk
The Hang Clean and Push Jerk
Gwen

Find a gym near you:
View the CrossFit map

5 sets for load of:
5 shoulder presses + 5 push presses + 5 push jerks

No rest between movements.

Post-Workout Test
As many reps as possible in 1 minute of:
Max push presses at 60%

Post heaviest set and max reps to comments.

Stimulus and Strategy:
Today, you'll take on a fun twist on a heavy day that calls for 15 consecutive reps per set — a total of 75 reps. The 15 reps consist of 5 strict presses, straight into 5 push presses, straight into 5 push jerks. You can rest in the rack or overhead position, but once the bar hits the ground or is reracked, your attempt is over. You do not get to redo any set, so log any missed sets as a failed attempt. Plan to build the load across each set as mechanics and quality allow. Following the lifting session, take a few minutes to rest, add the suggested percentage, based on the workout, to the barbell, and get after the post-workout test.

Intermediate option:
Same as Rx'd.

Post-Workout Test
Same as Rx’d.

Beginner option:
5 sets for load of:
5 shoulder presses + 5 push presses

No rest between movements.

Post-Workout Test
Same as Rx’d.

Resources:
The Shoulder Press
The Push Press
The Push Jerk

Find a gym near you:
View the CrossFit map

For time:
10 push jerks
100 double-unders
8 push jerks
80 double-unders
6 push jerks
60 double-unders
4 push jerks
40 double-unders
2 push jerks
20 double-unders

♀ 125-lb barbell
♂ 185-lb barbell

Post time to comments.

Stimulus and Strategy:
Today, you'll take on a relatively short workout with a challenging load on the jerks and a bit of volume of double-unders. Choose a challenging weight that still allows for no more than one short break on each round. Better to challenge yourself with a heavier load than to go too light. Shoot to get that first set of double-unders completed in under 2 minutes; scale as needed to do so. A hidden element of this workout is the redundancy, specifically with the jumping demands and shoulder fatigue. To aid with this, focus on maintaining hip extension on the jerks and aggressively pushing under the barbell to lock it out and stabilize it.

Intermediate option:
For time:
10 push jerks
50 double-unders
8 push jerks
40 double-unders
6 push jerks
30 double-unders
4 push jerks
20 double-unders
2 push jerks
10 double-unders

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
For time:
10 push jerks
50 single-unders
8 push jerks
40 single-unders
6 push jerks
30 single-unders
4 push jerks
20 single-unders
2 push jerks
10 single-unders

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Push Jerk
The Double-Under
The Single-Under

Find a gym near you:
View the CrossFit map

For time:
100 double-unders
60 dumbbell deadlifts
100 double-unders
45 dumbbell hang power cleans
100 double-unders
30 dumbbell push jerks

♀ 50-lb dumbbells
♂ 70-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today, we have a very grip- and shoulder-heavy workout. Even with the heavy dumbbells, try to keep moving with minimal breaks through all movements. Aim to complete the jump rope in under 2:30 each time, and the dumbbell movements in no more than 6 sets each. As you get farther into this one, use your legs and hips to keep the weight moving. This workout will not get easier each round, so make sure you are confident with the loads and scales you select.

Intermediate option:
For time:
70 double-unders
60 dumbbell deadlifts
70 double-unders
45 dumbbell hang power cleans
70 double-unders
30 dumbbell push jerks

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Beginner option:
For time:
60 single-unders
30 dumbbell deadlifts
60 single-unders
25 dumbbell hang power cleans
60 single-unders
20 dumbbell push jerks

♀ 10-lb dumbbells
♂ 20-lb dumbbells

Resources:
The Double-Under
The Dumbbell Deadlift
The Dumbbell Hang Power Clean
The Dumbbell Push Jerk
The Single-Under

Find a gym near you:
View the CrossFit map

On a 1-minute clock for 8 rounds, complete:
100-meter sprint
Max clean and jerks

Rest 3 minutes between rounds. Score is your total clean-and-jerk reps.

♀ 75-lb barbell
♂ 115-lb barbell

Post total reps to comments.

Stimulus and Strategy:
Today's workout is 8 sprint efforts. Sprint the 100 meters as quickly as you can, get to the barbell, and complete as many clean and jerks as possible before the minute is up. Choose a light-to-moderate barbell load that allows you to cycle through reps quickly for touch-and-go reps. Practice barbell cycling in the warm-up to enhance your efficiency. Aim to complete the sprint in 30 seconds or faster, giving you around 30 seconds for clean and jerks.

Intermediate option:
On a 1-minute clock for 8 rounds, complete:
100-meter sprint
Max clean and jerks

Rest 3 minutes between rounds. Score is your total clean-and-jerk reps.

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
On a 4-minute clock for 8 rounds, complete:
100-meter run
6 clean and jerks

Rest the remainder of each round.

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Running | Position Drill
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk

Find a gym near you:
View the CrossFit map

Every 5 minutes for 7 sets, for load:
3 push presses
2 push jerks
1 split jerk

Add weight each set.

Compare to similar 251124.

Post loads to comments.

Stimulus and Strategy:
Today, you’ll take on a shoulder-to-overhead complex that has you completing 3 push presses, 2 push jerks, and 1 split jerk without putting down the bar. Build to a heavy set of the complex with all sets at 60% or more of your 1-rep-max jerk. Shoot to lift the heaviest load in your fifth or sixth set to have options to either go heavier if it goes well or reduce load and move better in the final sets. Take the bar from the rack and lift every 5 minutes. Spend some time drilling the push press and push jerk and practicing split-jerk footwork before beginning the workout sets. Focus on opening those hips to get the most power out of every lift.

Intermediate option:
Same as Rx'd.

Beginner option:
Every 5 minutes for 7 sets, for load:
3 strict presses
2 push presses
1 push jerk

Add weight each set.

Resources:
The Push Press
The Push Jerk
The Split Jerk
The Strict (or Shoulder) Press

Find a gym near you:
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Open Workout 18.1

Complete as many rounds and reps as possible in 20 minutes of:
8 toes-to-bars
10 single-dumbbell hang clean and jerks*
12/14-calorie row

*Perform 5 clean and jerks with one arm, and then switch.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Compare to 180223.

Post total reps completed to comments.

Stimulus and Strategy:
Today’s workout is Open Workout 18.1. In 2018, the men's and women's high scores were 15+ rounds (487 reps for men and 452 reps for women), and the average score in 2018 was about 9 rounds for both men and women. The trick to this workout lies in rowing just fast enough to complete the work quickly without burning out. Scale the toes-to-bars to hanging knee raises or lying leg raises on the floor to finish each round's reps in under 90 seconds. Perform 5 dumbbell hang clean and jerks on each arm, ideally selecting a load that allows you to finish each round in 1 minute or less. That said, even if you can't hit the target score, consider performing this workout Rx'd as long as you can maintain sound mechanics and are up for the challenge.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
8 hanging knee raises (chest level)
10 single-dumbbell hang clean and jerks*
12/14-calorie row

*Perform 5 clean and jerks with one arm, and then switch.

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
8 hanging knee raises (waist level)
10 single-dumbbell hang clean and jerks*
8/10-calorie row

*Perform 5 clean and jerks with one arm, and then switch.

♀ 10-lb dumbbell
♂ 20-lb dumbbell

Resources:
The Kipping Toes-to-Bar
Single-Arm Dumbbell Hang Clean and Jerk Cycling
Rowing Technique Tips
The Kipping Hanging Knee Raise

Find a gym near you:
View the CrossFit map

Split jerk 3-3-3-1-1-1-1 reps

Compare to 221013.

Post loads to the comments.

Stimulus and Strategy:
Today is an opportunity to go heavy on a lift we don't see too often. Because of this, take time to focus on your footwork as you warm up. The split jerk is a valuable lift because, unlike the push jerk, it allows us to receive our maximal amount of load overhead. If you know your heaviest split jerk, complete your first set around 65-70% of your max. Otherwise, increase the loading in the warm-up to something challenging and start there.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Split Jerk

Find a gym near you:
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Grace

For time:
30 clean and jerks

♀ 95-lb barbell
♂ 135-lb barbell

Compare to 240329.

Post time to comments.

Stimulus and Strategy:
Today, you'll tackle the classic CrossFit benchmark workout Grace, which should be a sprint! To get the most out of this workout, use a load that allows you to move well and cycle for 2-3 sets of 5 or more reps with very little rest between. The magic of this workout doesn't come from the volume of reps or the load, but how you push yourself to keep moving, hang on to the bar longer than you want, and immediately pick it back up when you don't want to. If you're scaling and can open with 20 unbroken reps, the load is likely too light. If you've done this workout before and have a score to beat that's within the 2- to 7-minute stimulus, go for it. If you have done this workout before and scaled, but think you can go heavier today, give it a shot. Even if you end up on the slower end of the intended time domain, that's OK for today.

Intermediate option:
For time:
30 clean and jerks

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For time:
30 clean and jerks

♀ 45-lb barbell
♂ 65-lb barbell

Resources:
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk

Find a gym near you:
View the CrossFit map

3 rounds for time of:
15 shoulder-to-overheads
30 burpee box jump-overs

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

Stimulus and Strategy:
Today’s workout is a grind with a bit of movement redundancy. Don’t expect this workout to be blazing fast; instead, think of this effort as smooth and steady. The loading of the barbell should be moderate. Some will be able to perform unbroken sets, while others should aim to break no more than once. For the shoulder-to-overheads, choose push presses or push jerks. The push press will have an increased cycle time, while the push jerk will help produce more reps. And the burpee box jump-overs are a marathon, not a sprint.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the burpee box jump-overs.

To reduce the complexity of the shoulder-to-overheads, consider using a pair of dumbbells or performing shoulder presses at a reduced load. For the burpee box jump-overs, reduce the height of the box or perform burpee box step-overs.

In case of injury or limitation, for the shoulder-to-overheads, consider single-dumbbell shoulder presses or push presses. For the burpee box jump-overs, perform up-downs, plus box step-overs. If necessary, eliminate the box and perform up-downs.

Intermediate option:
3 rounds for time of:
15 shoulder-to-overheads
20 burpee box jump-overs

♀ 65-lb barbell and a 20-inch box
♂ 95-lb barbell and a 24-inch box

Beginner option:
3 rounds for time of:
15 shoulder-to-overheads
15 burpee box step-overs

♀ 35-lb barbell and a 12-inch box
♂ 45-lb barbell and a 20-inch box

Coaching cues:
As you dip in both the push press and push jerk, imagine running your shoulders and hips up and down a wall.

Resources:
The Push Press
The Push Jerk
Burpee Box Jump-Over Variations

Find a gym near you:
View the CrossFit map

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

Find a gym near you:
View the CrossFit map

7 sets, each for load:
1 push jerk + 1 split jerk

Post loads to the comments.

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

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

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

Intermediate option:
Same as Rx’d.

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

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

Resources:
The Push Jerk
The Split Jerk
The Push Press

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

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

♀ 145-lb barbell
♂ 205-lb barbell

Post reps to comments.

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

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

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

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

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

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

♀ 95-lb barbell
♂ 135-lb barbell

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

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

♀ 35-lb barbell
♂ 45-lb barbell

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

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

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

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

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

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

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

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

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

♀ 20-lb dumbbells
♂ 35-lb dumbbells

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

♀ 10-lb dumbbells
♂ 15-lb dumbbells

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

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

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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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Service Cup Workout 4

Complete as many rounds and reps as possible in 10 minutes of:
5 hang clean and jerks
10 back squats
15 toes-to-bars

♀ 80-lb barbell
♂ 115-lb barbell

Then,

On a 5-minute clock:
Find a 1-rep-max clean

Post reps and your heaviest clean to the comments, and submit your scores as part of the 2025 CrossFit Service Cup.

Head over to the Service Cup website for additional variations of today’s workout, as well as official updates and rules.

Resources:
The Hang Clean and Push Jerk
The Back Squat
The Kipping Toes-to-Bar
The Clean
The Power Clean

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Clean and jerk 2-2-2-2-2 reps

Post loads to comments.

Stimulus and Strategy:
Today’s workout is a classic lifting day. Depending on how you feel, use today as an opportunity to work on technique or to lift something relatively heavy. The repetitions in each set do not have to be touch-and-go. You may regrip and take no more than 10 seconds to complete the second lift. The clean in today’s effort can be performed as a power or squat variation. Newer athletes should focus on developing consistently sound mechanics before adding weight.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the movements, consider performing hang power or hang squat cleans. For the jerk portion of the movement, consider push presses.

In case of injury or limitation, perform dumbbell clean and jerks. If there is an overhead limitation, perform only the clean portion of the movement.

Intermediate option:
Same as Rx’d.

Beginner option:
Clean and jerk 4-4-4-4-4 reps

Coaching cues:
In the jerk, focus on keeping the elbows high as you perform the dip and drive. Higher elbows will help keep the torso vertical and ensure the barbell travels in a more straight path overhead.

Resources:
The Clean and Jerk
Power Clean and Split Jerk

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For time:
800-meter run
15 chest-to-bar pull-ups
30 shoulder-to-overheads
800-meter run
30 chest-to-bar pull-ups
15 shoulder-to-overheads

♀ 105-lb barbell
♂ 155-lb barbell

Post time to comments.

Stimulus and Strategy:
In today’s workout, be sure to pay attention to the reps of each movement as they flip-flop after the second run. Push for bigger sets where you can. The first set of chest-to-bars is relatively low volume, so if you can go unbroken, do it. The second set may require a few more sets with quick breaks. The same can be said for the shoulder-to-overheads. Push the runs if you are able, but not at the expense of “long-winded” breaks on the other two movements.

Scaling:
Reduce the loading of the barbell. Reduce the distance of the runs.

To reduce the complexity of the chest-to-bar pull-ups, decrease the range of motion. Consider chin-over-bar pull-ups or jumping chest-to-bar pull-ups. For the shoulder-to-overheads, consider performing shoulder presses or using a pair of dumbbells if you are having difficulty with the rack position.

In case of an injury or limitation, perform a 1,750/2,500-meter Echo bike or 800/1,000-meter row in place of the 800-meter run. For the chest-to-bar pull-ups, perform ring rows or dumbbell bent-over rows. For the shoulder-to-overheads, perform single-arm dumbbell shoulder-to-overheads or push-ups.

Intermediate option:
For time:
800-meter run
15 chin-over-bar pull-ups
30 shoulder-to-overheads
800-meter run
30 chin-over-bar pull-ups
15 shoulder-to-overheads

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
For time:
400-meter run
15 ring rows
30 shoulder-to-overheads
400-meter run
30 ring rows
15 shoulder-to-overheads

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
In the dip-drive phase of the push press or push jerk, focus on reaching the elbows up as your body dips down. This will help ensure a better rack position throughout the lift.

Resources:
Running | Pulling in Place
The Kipping Chest-to-Bar Pull-Up
The Push Press
The Push Jerk
The Kipping Pull-Up
The Ring Row

For time:
400-meter run
30 clean and jerks
200-meter run

♀ 95 lb
♂ 135 lb

Post time to comments.

Stimulus and Strategy:
This chipper combines the classic benchmark workout Grace, alongside 600 total meters of running. This is intended to be a short effort with a fast pace in mind. The load on the clean and jerks is intended to be moderate and allow for some small unbroken sets combined with consistent singles performed with minimal rest between reps. Advanced athletes can storm through this workout at a blistering pace and attempt to complete it in around 5-6 minutes. Can anyone complete this in sub-5 minutes?

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

To reduce the complexity of the clean and jerk, consider performing a hang clean and jerk with a barbell or a pair of dumbbells.

In case of injury or limitation, for the 400-meter run, perform 400/500 meters on the rower or ski erg, or 900/1,250 meters on the Echo bike. For the 200-meter run, perform 200/250 meters on the rower or ski erg, or 500/700 meters on the Echo bike. For the clean and jerks, if there is an overhead limitation, perform a power clean only. If there is a wrist limitation, use one or two dumbbells.

Intermediate option:
For time:
400-meter run
30 clean and jerks
200-meter run

♀ 65 lb
♂ 95 lb

Beginner option:
For time:
200-meter run
30 clean and jerks
200-meter run

♀ 35 lb
♂ 45 lb

Coaching cues:
For clean and jerks, attempt to transition immediately from the clean catch position into the drive phase of the jerk.

Resources:
Banded Running Drill
The Power Clean and Jerk

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Rest Day

What CrossFit Taught Me About Thinking

When Mark Bell started promoting the "Sugar Diet" – a plan that involves eating only fruit, honey, and even candy – my first instinct was to dismiss it as nutritional lunacy. Sound familiar? It's the same knee-jerk reaction people have to CrossFit before they actually step into a gym. This isn't about whether the Sugar Diet works (I honestly don't know yet), but about something more important: how we evaluate ideas that challenge our beliefs.

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Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Compare to 240712.

Stimulus and Strategy:
Today’s workout should look familiar. This is a dumbbell variation of the Hero workout DT. The loading of the dumbbells should be on the lighter side of moderate and allow you to perform all 27 reps in 3 sets or less. More advanced athletes should try to maintain unbroken reps for as many rounds as possible, while less-experienced athletes should consider strategic breaks to keep moving through the rounds. For example, perform 11 deadlifts, then break. After a quick breath, perform your 12th deadlift and move right into 8 hang power cleans before breaking. After a quick breath, perform your last hang power clean and finish the round by completing 6 shoulder-to-overheads. Look back at your previous score to help you navigate today’s effort.

Scaling:
Reduce the load of the dumbbells.

To reduce the complexity of the movements, perform each with a single dumbbell.

In case of an injury or limitation, consider performing unloaded good mornings in place of the deadlifts. Perform jumping squats for the hang power cleans, and push-ups for the shoulder-to-overheads.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
When performing shoulder-to-overheads with the dumbbells, focus on pressing the weight overhead with your biceps next to your ears.

Resources:
The Dumbbell Deadlift
The Dumbbell Hang Power Clean
The Dumbbell Push Press
The Dumbbell Push Jerk

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Rest Day

Burst vs. Sustainable Power: Why CrossFit Trains Both Types of Strength

Can you jump higher than you can sustain a long met-con? If you're crushing your max clean and jerk but dying in Helen, you're experiencing the fascinating divide between burst power and sustainable power — two completely different athletic qualities that require different training approaches. Most people think power is just power, but the truth is far more nuanced. Understanding why your 40-inch vertical jump means nothing if you can't complete Fight Gone Bad will revolutionize how you think about CrossFit programming and why we need both crushing heavy days and lung-burning met-cons to build true, real-world fitness.

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On a 2-minute clock:
25 front squats
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
20 push presses
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
15 thrusters
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
10 squat clean thrusters
Max-calorie Echo bike in the remaining time

Your score is the total number of calories accumulated.

♀ 75-lb barbell
♂ 115-lb barbell

Post total calories to comments.

Stimulus and Strategy:
Today’s workout is four sprint-style efforts. The barbell movements are progressive and build on the previous set as the final set is a combination of the three sets prior. The loading of the barbell should be on the lighter side. Push to complete the barbell movements as quickly as possible to give yourself more time on the bike.

Scaling:
Reduce the load of the barbell.

To reduce the complexity of the barbell movements, perform each movement with a single dumbbell or pair of dumbbells.

In case of an injury or limitation, perform the calories on any machine available. If you have a squatting limitation, perform deadlifts, push presses, hang power cleans, and hang power clean and jerks (instead of the movements in the workout).

Intermediate option:
On a 2-minute clock:
25 front squats
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
20 push presses
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
15 thrusters
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
10 squat clean thrusters
Max-calorie Echo bike in the remaining time

Your score is the total number of calories accumulated.

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
On a 2-minute clock:
20 front squats
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
15 push presses
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
10 thrusters
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
5 squat clean thrusters
Max-calorie Echo bike in the remaining time

Your score is the total number of calories accumulated.

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
On the thrusters, focus on keeping the weight glued to your shoulders and then launching the barbell off your body as you stand up out of the squat.

Resources:
The Front Squat
The Push Press
The Thruster
Rogue Echo Bike

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