As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats

♀ 145 lb
♂ 205 lb

Post total rounds and reps to comments.

Compare to 240531.

Stimulus and Strategy:
In today’s workout, moving this moderately heavy barbell is going to get way more metabolic than you want it to. Use a load that allows you to complete the hang power cleans in 1-3 sets and the front squats in 1-2 sets throughout the entire workout. Breaks are expected, but the goal is to keep marching forward and maintain at least 1 round every 2 minutes. If you completed this workout previously, use that score to help you navigate today’s effort.

Scaling:
Reduce the load of the barbell.

To reduce the complexity of the hang power cleans and front squats, use a pair of dumbbells to complete both movements.

In case of injury or limitation, perform Russian kettlebell swings in place of the hang power cleans. For the front squats, perform goblet squats with a single kettlebell or dumbbell. If necessary, squat to an elevated target that allows for a pain-free range of motion.

Intermediate option:
As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats

♀ 105 lb
♂ 155 lb

Beginner option:
As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats

♀ 55 lb
♂ 75 lb

Coaching cues:
In the hang power clean, focus on getting the elbows around the barbell as quickly as possible. Think about driving your elbows through the barbell after you get as tall as possible.

Resources:
The Hang Power Clean
The Front Squat

Find a gym near you:
View the CrossFit map

For time:
30 toes-to-bars
20 lateral burpees over the dumbbell
10 alternating dumbbell snatches
24 toes-to-bars
16 lateral burpees over the dumbbell
8 alternating dumbbell snatches
18 toes-to-bars
12 lateral burpees over the dumbbell
6 alternating dumbbell snatches

♀ 50-lb dumbbell
♂ 75-lb dumbbell

Stimulus and Strategy:
Today’s workout has three movements organized in a descending rep scheme. Aim to move through as quickly as possible while minimizing your breaks. The loading of the dumbbell should be moderate to heavy. This may require you to reset and switch hands with the dumbbell on the floor. Following the dumbbell snatches, pay attention to your grip on the toes-to-bars. If you break, count to five, then jump back up on the bar.

Scaling:
Reduce the load of the dumbbell. Reduce the reps of the toes-to-bars and burpees.

To reduce the complexity of the toes-to-bars, reduce the range of motion. Consider performing knees-to-chests or hanging knee raises. For the dumbbell snatches, perform them from the hang position.

In case of injury or limitation, perform V-ups or AbMat sit-ups in place of the toes-to-bars. For the burpees, perform up-downs. For the dumbbell snatches, perform Russian kettlebell swings.

Intermediate option:
For time:
30 knees-to-chests
20 lateral burpees over the dumbbell
10 alternating dumbbell snatches
24 knees-to-chests
16 lateral burpees over the dumbbell
8 alternating dumbbell snatches
18 knees-to-chests
12 lateral burpees over the dumbbell
6 alternating dumbbell snatches

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Beginner option:
For time:
20 hanging knee raises
15 lateral burpees over the dumbbell
10 alternating dumbbell hang snatches
16 hanging knee raises
12 lateral burpees over the dumbbell
8 alternating dumbbell hang snatches
12 hanging knee raises
9 lateral burpees over the dumbbell
6 alternating dumbbell hang snatches

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
With the heavier dumbbell snatch in today’s workout, focus on keeping the working arm straight through the middle of the movement. Then, as the hips extend, pull the elbow high and outside, and push the dumbbell to the sky.

Resources:
The Kipping Toes-to-Bar
The Dumbbell Power Snatch
Hanging Knee Raises
The Dumbbell Hang Power Snatch

Find a gym near you:
View the CrossFit map

On a 5-minute clock, complete:
200-meter run
Then, 2 rounds of:
3 bar muscle-ups
6 deadlifts
9 box jumps

Rest with the remaining time in the interval.

On a 7-minute clock, complete:
400-meter run
Then, 3 rounds of:
3 bar muscle-ups
6 deadlifts
9 box jumps

Rest with the remaining time in the interval.

On a 9-minute clock, complete:
800-meter run
Then, 4 rounds of:
3 bar muscle-ups
6 deadlifts
9 box jumps

Rest with the remaining time in the interval.

♀ 155-lb barbell and a 24-inch box
♂ 225-lb barbell and a 30-inch box

Post remaining time or remaining reps for each round to comments.

Stimulus and Strategy:
Today’s workout is a challenge, and making the movements appropriate to your skill level is key to getting the most out of this effort. The loading of the barbell should be moderate and allow you to perform the reps unbroken in every set. When you are thinking about scaling options, consider movements that allow you to complete each round of 3/6/9 in about 1 minute or less. Expect the box jumps to be the biggest speed bump in the equation. With this in mind, push the pace on each run to give yourself as much time as possible to complete the rounds in each interval. Expect the first interval to leave you with the most rest and the last interval to be the most challenging. It’s possible you won’t finish all 4 rounds of the final interval.

To calculate your score, keep track of your rest at the end of each interval. Then, add the three times together into one time. For example, if I have 1 minute of rest at the end of all three intervals, then my score is 3 minutes.

Scaling:
Reduce the distance of each run. Reduce the volume of the bar muscle-ups and box jumps. Reduce the load of the barbell.

To reduce the complexity of the bar muscle-ups, perform a challenging pulling exercise such as jumping bar muscle-ups, chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows. For the box jumps, reduce the height of the box or perform step-ups.

In case of injury or limitation, perform a 500/700-meter Echo bike or 200/250-meter row in place of the 200-meter run. For the 400-meter run, perform a 900/1,250-meter Echo bike or 400/500-meter row. For the 800-meter run, perform a 1,750/2,500-meter Echo bike or 800/1,000-meter row. For the bar muscle-ups, consider a banded PVC pull-down. For the deadlifts, consider sumo deadlifts with a kettlebell or unloaded good mornings.

Intermediate option:
On a 5-minute clock, complete:
200-meter run
Then, 2 rounds of:
1 bar muscle-up
6 deadlifts
9 box jumps

Rest with the remaining time in the interval.

On a 7-minute clock, complete:
400-meter run
Then, 3 rounds of:
1 bar muscle-up
6 deadlifts
9 box jumps

Rest with the remaining time in the interval.

On a 9-minute clock, complete:
800-meter run
Then, 4 rounds of:
1 bar muscle-up
6 deadlifts
9 box jumps

Rest with the remaining time in the interval.

♀ 105-lb barbell and a 20-inch box
♂ 155-lb barbell and a 24-inch box

Beginner option:
On a 5-minute clock, complete:
200-meter run
Then, 2 rounds of:
2 ring rows
4 deadlifts
6 box step-ups

Rest with the remaining time in the interval.

On a 7-minute clock, complete:
400-meter run
Then, 3 rounds of:
2 ring rows
4 deadlifts
6 box step-ups

Rest with the remaining time in the interval.

On a 9-minute clock, complete:
400-meter run
Then, 4 rounds of:
2 ring rows
4 deadlifts
6 box step-ups

Rest with the remaining time in the interval.

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

Coaching cues:
In the descent of the deadlift, pull the bar in close to the body as you press the hips back. Imagine trying to “break” the barbell across your thighs.

Resources:
Running | Position Drill
The Kipping Bar Muscle-Up
The Deadlift
The Box Jump
Bar Muscle-Up Tips | Climbing Pull-Up
Jumping Bar Muscle-Up
The Box Step-Up

Find a gym near you:
View the CrossFit map

Fight Gone Bad

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

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

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

Compare to 240412

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

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

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

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

Intermediate option:
Same as Rx’d.

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

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

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

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

Find a gym near you:
View the CrossFit map

9 rounds for time of:
3 strict muscle-ups
3 kettlebell snatches, right arm
3 kettlebell snatches, left arm

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Post time to comments.

Stimulus and Strategy:
Think of today as a bit of a skill day. While some athletes may be able to move more quickly than others, expect the strict muscle-ups to inevitably slow you down — not to mention the movement interference when paired with the kettlebell snatch. Choose an option for the strict muscle-ups that allows you to practice where you need improvement. For some, this may be strength, while for others, this may be the transition portion of the movement. Slow it down, focus on the technique, and have some fun.

Scaling:
Reduce the loading of the kettlebell. For those who have strict ring muscle-ups but do not have the volume for today, reduce the number of reps to as few as 1 in each round.

To reduce the complexity of the ring muscle-ups, perform low-ring muscle-up transitions. Adjust the difficulty of this movement by using your feet as needed. For the kettlebell snatches, perform the movement with a dumbbell or perform single-arm Russian kettlebell swings.

In case of injury or limitation, the ring muscle-up transitions can be performed with a single arm. However, this will require more support from your legs. So, move yourself into a position that allows you to use more legs.

Intermediate option:
9 rounds for time of:
1 strict muscle-up
3 kettlebell snatches, right arm
3 kettlebell snatches, left arm

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Beginner option:
9 rounds for time of:
3 low-ring muscle-up transitions
3 dumbbell snatches, right arm
3 dumbbell snatches, left arm

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
To use your body as a lever in the strict ring muscle-up, focus on bringing your hips up to the sky as you pull the rings to your sternum, then transition as quickly as possible to the bottom of the dip.

Resources:
The Strict Muscle-Up
The Kettlebell Snatch
Low-Ring Muscle-Up |Kipping
The Dumbbell Snatch

Find a gym near you:
View the CrossFit map

Deadlift 5-5-5-5-5 reps

Compare to 230723.

Post load to comments.

Stimulus and Strategy:
Today is a heavy day. As always, heavy is relative to each athlete's capacity and experience. You will benefit from today's effort if you work to your limits. Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Scaling:
Reduce the loading of the barbell as needed to maintain consistently sound mechanics. If you are unable to achieve a sound setup with the barbell on the floor, consider lifting from an elevated surface.

To adjust the complexity of the lift, consider performing a sumo deadlift, or deadlift with a pair of kettlebells or dumbbells.

In case of an injury or limitation, consider performing good mornings or GHD hip extensions.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
During the deadlift, imagine a string between your belly button and sternum. To maintain a flat back throughout the lift, keep this string tight.

Resources:
The Deadlift

Find a gym near you:
View the CrossFit map

3 rounds for time of:
7 wall walks
14 front squats
21 kettlebell swings

♀ 115-lb barbell, 53-lb kettlebell
♂ 165-lb barbell, 70-lb kettlebell

Stimulus and Strategy:
Today’s workout is a triplet focused on stamina with a moderate-to-heavy load. Go into each set trying to perform reps unbroken. However, the goal is to choose a weight that allows you to complete both the front squats and kettlebell swings in one to two sets. All athletes should aim to complete a single round in 4 minutes or less.

Scaling:
Reduce the volume of wall walks, and the loading of the barbell and kettlebell.

Reduce the complexity of the wall walks by reducing the range of motion. If necessary, athletes can also perform inchworms with a push-up. For the kettlebell swings, perform Russian kettlebell swings.

In case of injury or limitation, perform back squats, goblet squats, or air squats in place of the front squats. For the kettlebell swings, consider single-arm kettlebell swings or kettlebell deadlifts.

Intermediate option:
3 rounds for time of:
4 wall walks
14 front squats
21 kettlebell swings

♀ 75-lb barbell, 35-lb kettlebell
♂ 115-lb barbell, 53-lb kettlebell

Beginner option:
3 rounds for time of:
4 inchworms + push-up
14 front squats
21 Russian kettlebell swings

♀ 35-lb barbell, 18-lb kettlebell
♂ 45-lb barbell, 26-lb kettlebell

Coaching cues:
On the wall walks, focus on keeping your hips over your shoulders as you walk back to the wall. Taking smaller steps with your hands can help with this. Then, as you get more confident, increase the length of your steps to reduce the cycle time of reps.

Resources:
The Wall Walk
The Front Squat
The Kettlebell Swing
Inchworm + Push-Up
The Russian Kettlebell Swing With Jeff Martone

Find a gym near you:
View the CrossFit map

For time:
50 box jumps
40-calorie Echo bike
30 deadlifts
40-calorie Echo bike
50 box jumps

♀ 155 lb and a 20-inch box
♂ 225 lb and a 24-inch box

Post time to comments.

Stimulus and Strategy:
Today’s workout is an upside-down pyramid — the reps go down and then back up to finish. Don’t let the first set of box jumps dictate the rest of the workout. In other words, you want to move at a pace that still allows you to push through the exercises that follow. Come out too hot, and this workout becomes a struggle really quickly. Manage your reps on the deadlifts to allow for short breaks between sets. Consider rep schemes like 10/8/7/5 or 8/7/5/5/5. Dig deep as you prepare to go back up the other side of the pyramid. Just keep moving.

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

To reduce the complexity of the box jumps, jump on a lower box (to preserve the jumping stimulus) or perform box step-ups. For the deadlifts, perform the lift with the bumper plates on an elevated surface.

In case of injury or limitation, for deadlifts, perform sumo deadlifts, or use dumbbells or a single kettlebell. If you do not have an Echo bike, use any machine you have available.

Intermediate option:
For time:
40 box jumps
30-calorie Echo bike
30 deadlifts
30-calorie Echo bike
40 box jumps

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

Beginner option:
For time:
30 box step-ups
20-calorie Echo bike
20 deadlifts
20-calorie Echo bike
30 box step-ups

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

Coaching cues:
As you are jumping on the box, think about each jump as a mini squat — as you load up to jump, your knees should track your toes and your weight should be balanced about your feet.

Resources:
The Box Jump
Rogue Echo Bike
The Deadlift
The Box Step-Up

Find a gym near you:
View the CrossFit map

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

Find a gym near you:
View the CrossFit map

Every 5 minutes for 5 sets:
400-meter run
25 Russian kettlebell swings

♀ 53 lb
♂ 70 lb

Post times to comments.

Stimulus and Strategy:
Today’s workout contains five sprint-type efforts. The goal is to complete the run as quickly as possible, get your hands on the kettlebell, and go unbroken on your swings. You should have at least 2 minutes of rest between sets, which will allow you to recover and hit each set with intensity. Athletes who are capable of swinging the heavy kettlebell, but not for the total volume of the workout, should consider reducing the reps of the swings in each round and using the heavier bell. Push the pace on the runs, but only as much as allows you to get back to the kettlebell and immediately begin swinging.

Scaling:
Reduce the distance of the run. Reduce the loading and/or reps of the kettlebell.

To reduce the complexity of the kettlebell swings, consider reducing the range of motion or performing kettlebell sumo deadlifts.

In case of an injury or limitation, consider performing 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg instead of the run. For the kettlebell swings, consider single-arm kettlebell swings or unloaded good mornings.

Intermediate option:
Every 5 minutes for 5 sets:
400-meter run
15 Russian kettlebell swings

♀ 53 lb
♂ 70 lb

Beginner option:
Every 5 minutes for 5 sets:
200-meter run
10 Russian kettlebell swings

♀ 18 lb
♂ 26 lb

Coaching cues:
To ensure maximum contribution of the lower body during the kettlebell swings, focus on driving your heels into the ground, then squeezing your thighs and your glutes.

Resources:
Pose Running Drills | Pose Alignment
The Russian Kettlebell Swing With Jeff Martone

Find a gym near you:
View the CrossFit map

Back squat 2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.

Compare to 221017.

Stimulus and Strategy:
Today is a heavy day. Keep in mind, heavy is relative to each athlete's capacity and experience. As long as you are working to your limits, you will benefit from today’s effort. Experienced athletes should build to a heavy set of 2 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Scaling:
Reduce the loading of the barbell to maintain safety and the integrity of the lift.

To adjust the complexity of the lift, consider performing a goblet squat with a dumbbell or kettlebell.

In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with a load or perform an unloaded air squat.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
As you stand up out of the bottom of the squat, focus on the shoulders and hips rising together while driving through your heels to stand.

Resources:
The Back Squat
Heavy Days

Find a gym near you:
View the CrossFit map

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

Find a gym near you:
View the CrossFit map

30-20-10 reps for time of:
Calories on the Echo bike

Perform a 100-meter front-of-body object carry after each set on the bike.

♀ 80 lb
♂ 100 lb

Post time to the comments.

Stimulus and Strategy:
Today’s workout is a shorter effort. Aim to sprint the calories on the bike and keep a steady pace on the object carry. For the object carry, use anything you have available. This can be a sandbag, D-ball, one or two kettlebells or dumbbells, or a barbell. Work hard and have fun.

Scaling:
Reduce the loading of the object and reduce the calories on the bike.

To reduce the complexity of the front-of-body object carry, consider the type of object you hold. Some objects may be held more easily than others.

In case of an injury or limitation, consider substituting the bike with a rower, ski erg, or air runner. For the object carry, consider performing a farmers carry or holding the object on either shoulder as opposed to the front-of-body position.

Intermediate option:
30-20-10 reps for time of:
Calories on the Echo bike

Perform a 100-meter front-of-body object carry after each set on the bike.

♀ 50 lb
♂ 70 lb

Beginner option:
15-12-9 reps for time of:
Calories on the Echo bike

Perform a 100-meter front-of-body object carry after each set on the bike.

♀ 15 lb
♂ 25 lb

Coaching cues:
When carrying something in front of your body, focus on keeping your mid-section tight and avoid leaning back. The more rigid you can keep your torso, the better.

Resources:
Rogue Echo Bike.
Odd Object Move WOD Demo From 230321

Find a gym near you:
View the CrossFit map

Front squat 5-5-5-5-5 reps

Compare to 220904.

Post loads to the comments.

Stimulus and Strategy:
Today is a heavy day. As always, heavy is relative to each athlete's capacity and experience. You will benefit from today's effort if you are working to your limits. Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Scaling:
Reduce the loading of the barbell as needed to maintain consistently sound mechanics.

To adjust the complexity of the lift, consider performing a goblet squat with a dumbbell or kettlebell.

In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with load or perform unloaded air squats.

Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.

Coaching cues:
Let the elbows lead you out of the bottom of each squat. Find a target above your gaze and drive your elbows to that spot on every rep.

Resources:
The Front Squat

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 20 minutes of:
30 burpees
20 kettlebell swings
10 50-foot shuttle runs (25 feet out and 25 feet back)

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Post rounds and reps to the comments.

Stimulus and Strategy:
Today’s workout is a longer-duration grind. If you completed the Open workout yesterday, consider using this workout as an opportunity to move, get the blood flowing, and have some fun. If this is a normal training day, treat it as such and get after it. Choose a weight for the kettlebell swings that allows you to complete the reps in 2 sets or less.

Scaling:
Reduce the loading of the kettlebell. To reduce the total volume of the workout, reduce the duration to 10-15 minutes.

To reduce the complexity of the burpees, perform up-downs. For the kettlebell swings, reduce the range of motion to Russian kettlebell swings or kettlebell deadlifts. For the shuttle run, consider a movement substitution.

In case of an injury or limitation, consider using a movement substitution for the shuttle runs. Perform a 500/700-meter Echo bike or a 200/250-meter row.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
30 burpees
20 kettlebell swings
10 50-foot shuttle runs (25 feet out and 25 feet back)

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
15 burpees
15 kettlebell swings
10 50-foot shuttle runs (25 feet out and 25 feet back)

♀ 18-lb kettlebell
♂ 26-lb kettlebell

Coaching cues:
To maximize your efficiency on the shuttle runs, anticipate your turn or change of direction. Aim to begin your turn a few steps before, plant with your outside foot, stay low, and accelerate into the next straight away.

Resources:
The Burpee
The Kettlebell Swing

Find a gym near you:
View the CrossFit map

Every minute on the minute for 5 minutes for load:
3 touch-and-go power snatches

Every minute on the minute for 5 minutes for load:
2 touch-and-go power snatches

Every minute on the minute for 5 minutes for load:
1 power snatch

Post loads to comments.

Stimulus and Strategy:
Today’s workout is an opportunity to lift heavy. Keep in mind, heavy is relative to each individual's capacity and competence with the lift. The goal is to lift your heaviest load for each 5-minute section. You can increase the loading across each minute, maintain the same weight for multiple sets, or stay at one weight for the entire workout. Newer and less-experienced athletes should focus on refining technique at submaximal loads rather than increasing the weight throughout the workout.

Scaling:
Reduce the loading of the barbell to maintain the integrity of the lift.

To reduce the complexity of the lift, reduce the loading and consider performing a hang power snatch to avoid having to navigate the knees.

In case of an injury or limitation, consider performing a power clean for an overhead limitation. You can also perform a single-arm snatch with a dumbbell or kettlebell.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
When performing touch-and-go reps, focus on keeping your hips slightly higher as you return the barbell to the floor. This will help keep the knees back and out of the way allowing you to get to the floor without going around the knees.

Resources:
The Power Snatch

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 10 minutes of:
10 sumo deadlift high pulls
10 dumbbell box step-overs

♀ 65-lb barbell, 20-lb dumbbells, and a 20-inch box
♂ 95-lb barbell, 35-lb dumbbells, and a 24-inch box

Post rounds and reps to the comments.

Stimulus and Strategy:
Today’s workout is a back-and-forth couplet. Aim to perform at least 5 rounds, but don’t be surprised if some athletes creep up toward 9. Expect this one to be sneaky on your legs. With the sumo setup and the step-up on the box, the lactic acid build-up and your leg stamina may be the limiting factor. The loading for each movement should allow you to keep moving for the entire duration of the workout. Take small breaks and get back to it.

Scaling:
Reduce the load of the barbell and/or the dumbbells.

Reduce the complexity of the sumo deadlift high pull by using a kettlebell or dumbbell to perform the movement. As for the dumbbell box step-overs, reduce the height of the box or perform the movement without any weight.

In case of an injury or limitation, consider performing the sumo deadlift high pull with a kettlebell or dumbbell. The same movement can also be performed with a single arm. As for the dumbbell box step-overs, perform these with no weight and reduce the height of the box.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
10 sumo deadlift high pulls
10 dumbbell box step-overs

♀ 55-lb barbell, 15-lb dumbbells, and a 20-inch box
♂ 75-lb barbell, 25-lb dumbbells, and a 24-inch box

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
10 sumo deadlift high pulls
10 dumbbell box step-overs

♀ 35-lb barbell, 10-lb dumbbells, and a 12-inch box
♂ 45-lb barbell, 15-lb dumbbells, and a 20-inch box

Coaching cues:
As you pull the barbell off the floor, flex your triceps to help keep your arms straight through the middle of the movement.

Resources:
The Sumo Deadlift High Pull
Dumbbell Box Step-Over

Find a gym near you:
View the CrossFit map

5 rounds for time of:
5 deadlifts
10 bar-facing burpees

♀ 185 lb
♂ 275 lb

Post times to comments.

Compare to similar 210722.

Stimulus and Strategy:
Today’s effort is a slight variation of a 2008 CrossFit Games workout. This couplet should feel relatively heavy but still fast-paced. Choose a challenging deadlift load, but one you can complete unbroken with sound technique. Choose an option for the burpees you can complete in 1 minute or less per round. The goal is to complete this workout in 10 minutes or less.

Scaling:
Reduce the loading so you can complete each set of deadlifts unbroken. Reduce the number of burpees so you can complete the reps in 1 minute or less.

To reduce the complexity of the deadlifts, reduce the weight. You may also consider a sumo stance with the hands inside the legs.

To reduce the complexity of the burpees, perform up-downs or burpees in place.

In case of an injury or limitation, consider performing dumbbell or kettlebell deadlifts, or unloaded good mornings. For the burpees, perform up-downs or push-ups, using an elevated target as needed.

Intermediate option:
5 rounds for time of:
5 deadlifts
10 bar-facing burpees

♀ 125 lb
♂ 185 lb

Beginner option:
5 rounds for time of:
5 deadlifts
8 burpees

♀ 55 lb
♂ 75 lb

Coaching cues:
When returning the barbell to the floor in the deadlift, pull your triceps up against your lats. This will help keep the barbell close to your body and keep your upper back from yielding to the load.

Resources:
The Deadlift
Bar-Facing Burpee Efficiency Tips
The Burpee

Every 3 minutes until failure, complete 2 rounds of:
3 toes-to-bars
3 kettlebell swings
25-foot kettlebell walking lunges

♀ 35 lb
♂ 53 lb

Rest with the remaining time in the interval.
Add 3 reps to the toes-to-bars and kettlebell swings in each progressive 3-minute interval.

Post reps to comments.

Stimulus and Strategy:
Today’s workout is a race to complete your reps as quickly as possible to give yourself more rest before starting the next set. With the options you choose for the workout, the first interval should take you no more than 90 seconds to complete. Your goal should be to finish the round of 15 toes-to-bars and 15 kettlebell swings. That said, it is possible for more advanced athletes to get into the set of 21 or higher. If you are unable to complete your reps within the allotted time, your workout is over. During the kettlebell walking lunge, carry the kettlebell however you like.

Scaling:
Reduce the loading of the kettlebell.

To adjust the complexity of the toes-to-bars, reduce the range of motion. Consider knees-to-chests, hanging knee raises, or hollow rocks. For the kettlebell swings, perform Russian kettlebell swings. For the lunges, perform unweighted or do low box step-ups.

In case of an injury or limitation, consider hollow rocks or sit-ups in place of the toes-to-bars. For the kettlebell swings, perform sumo deadlifts or single-arm Russian kettlebell swings. For the lunges, perform an unweighted lunge or a low unweighted box step-up.

Intermediate option:
Every 3 minutes until failure, complete 2 rounds of:
3 knees-to-chests
3 kettlebell swings
25-foot kettlebell walking lunges

♀ 26 lb
♂ 35 lb

Rest with the remaining time in the interval.
Add 3 reps to the knees-to-chests and kettlebell swings in each 3-minute interval.

Beginner option:
Every 3 minutes until failure, complete 2 rounds of:
3 hanging knee raises
3 Russian kettlebell swings
25-foot walking lunges

♀ 18 lb
♂ 26 lb

Rest with the remaining time in the interval.
Add 3 reps to the hanging knee raises and Russian kettlebell swings in each 3-minute interval.

Coaching cues:
On the toes-to-bar, control the downswing after getting your toes to the bar. When you relax, you lose the rhythm. So, focus on keeping your midsection tight and pushing yourself into the arch position of the next kip.

Resources:
The Kipping Toes-to-Bar
The Kettlebell Swing
The Kipping Hanging Knee Raise
The Russian Kettlebell Swing
The Walking Lunge

Find a gym near you:
View the CrossFit map

Back squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 230128.

Stimulus and Strategy:
Today is a heavy day. Keep in mind, heavy is relative to each athlete's capacity and experience. As long as you are working to your limits, you will benefit from today’s effort. Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Scaling:
Reduce the loading of the barbell to maintain safety and the integrity of the lift.

To adjust the complexity of the lift, consider performing a goblet squat with a dumbbell or kettlebell.

In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with a load or perform an unloaded air squat.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
Throughout the squat, imagine your feet are screws and you are trying to screw them into the ground. In doing so, you will create better contact with the ground and keep your knees tracking over your toes.

Resources:
The Back Squat
The Squat: Points of Performance

Find a gym near you:
View the CrossFit map

15-12-9-6-3 reps for time of:
Deadlifts
Burpee pull-ups

Set the pull-up bar 6 inches above your reach.

♀ 185 lb
♂ 275 lb

Stimulus and Strategy:
Today’s workout focuses on moving a heavier barbell with an elevated heart rate. The goal is to complete this workout in 15 minutes or less. Choose a weight for the barbell that allows you to complete consistent sets of 5 unbroken reps. For the burpee pull-ups, the set of 15 should take no more than 90 seconds to complete.

Scaling:
Reduce the loading of the barbell or the reps of either movement.

To reduce the complexity of the deadlift, perform a sumo deadlift with a barbell or kettlebell. For the burpee pull-ups, perform an up-down instead of the burpee and lower the pull-up bar to allow you to use your legs more.

In case of injury or limitation, perform a light or unloaded good morning in place of the deadlift. For the burpee pull-ups, perform an up-down in place of the burpees and a ring row for the pull-ups.

Intermediate option:
15-12-9-6-3 reps for time of:
Deadlift
Burpee pull-ups

Set the pull-up bar at your fingertips when your arms are extended overhead.

♀ 135 lb
♂ 205 lb

Beginner option:
12-9-6-3 reps for time of:
Deadlift
Burpee jumping pull-ups

Set the pull-up bar at the middle of your forearms when your arms are extended overhead.

♀ 55 lb
♂ 75 lb

Coaching cues:
On the burpee pull-up, don’t waste time after completing the pull-up. Immediately get back to the ground and “rest” in the bottom of the burpee. Just don’t get caught lying on the ground for too long.

Resources:
The Deadlift
Burpee Pull-Up

Find a gym near you:
View the CrossFit map

For time:
150 kettlebell swings

♀ 53 lb
♂ 70 lb

Stimulus and Strategy:
There is no hiding in today’s workout — it’s just you, a kettlebell, and your will to hang on. The loading of the kettlebell should allow you to perform the total reps in 5 sets or less. Aim to complete this workout in 10 minutes or less.

Scaling:
Reduce the loading of the kettlebell as needed. Less-experienced athletes should reduce the total reps. Reduce the complexity of the movement by performing a Russian kettlebell swing or a kettlebell deadlift. In case of injury or limitation, perform a single-arm Russian kettlebell swing. If loading is an issue, a box jump is a nice way to stay explosive, but eliminate the weight. If you choose box jumps, perform no more than 100 reps, and step down from each jump.

Intermediate option:
For time:
120 kettlebell swings

♀ 35 lb
♂ 53 lb

Beginner option:
For time:
60 kettlebell swings

♀ 18 lb
♂ 26 lb

Coaching cues:
Focus on driving your heels down as you stand up quickly to push the bell away. The more emphasis you put on the leg drive, the bigger sets you will be able to complete.

Resources:
The Kettlebell Swing

Find a gym near you:
View the CrossFit map

21-18-15-12-9-6-3 reps for time of:
Alternating dumbbell snatches
Ring dips
L-sit hold on the rings (perform seconds instead of reps)

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post time to comments.

Stimulus and Strategy:
Today’s workout is a saucy little number. Push to complete this effort in 15 minutes or less. The loading of the dumbbell should allow you to complete all sets unbroken. For the ring dips, choose a scaling option that allows you to maintain consistent sets of 5 reps or more without excessive rest between sets. The L-sit hold option you choose should allow you to complete each effort in 2 sets or less.

Scaling:
Reduce the loading of the dumbbell to maintain unbroken reps. If you can perform the prescribed movements, but the volume is too much, consider reducing the reps and seconds to 14-12-10-8-6-4-2.

To reduce the complexity of the dumbbell snatch, perform the movement from the hang position. On the ring dips, lower the rings so your feet can touch the floor and add assistance where you need it throughout the range of motion. You can perform a jumping ring dip or a foot-assisted strict ring dip. For the L-sit holds, consider bending one or both legs. You can even come off the rings and perform your holds in a more stable position like on a pair of boxes or dumbbells. If you are unable to perform a variation of the L-sit hold, substitute seated leg raises.

In case of injury or limitation, perform a dumbbell clean or a single-arm kettlebell swing in place of the snatch. For the ring dips, consider a push-up or single-arm dumbbell floor press or bench press. For the L-sit hold, consider sit-ups or a plank hold.

Intermediate option:
14-12-10-8-6-4-2 reps for time of:
Alternating dumbbell snatches
Ring dips
L-sit hold on the rings with legs bent (perform seconds instead of reps)

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
12-10-8-6-4-2 reps for time of:
Alternating dumbbell snatches
Foot-assisted ring dips
Seated leg raises

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
On the rings, lift your chest to help maintain your L-sit hold. If your chest and gaze drop, your hips will shift back slightly, making it more difficult to keep your legs parallel with the ground. Conversely, a tall posture keeps your hips forward, reducing the effort required to lift your legs.

Resources:
The Dumbbell Snatch
The Ring Dip
The L-Sit | Parallettes
L-Sit Scaling

For time:
1,000-meter row
50 deadlifts
30 handstand push-ups

♀ 95 lb
♂ 135 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is inspired by the classic CrossFit workout Jackie. Your goal is to finish in 10 minutes or less. Just like Jackie, you need to push the pace on the rower. The workout isn’t won here, but it can certainly be lost. The load of the barbell should feel light and allow you to knock out larger chunks of reps. On the handstand push-ups — just like the pull-ups in Jackie — use whatever you have left in the tank to get across the finish line.

Scaling:
Reduce the loading of the barbell to maintain sets of 15 reps or more.

To reduce the complexity of the deadlift, consider performing a sumo deadlift or a dumbbell deadlift. For the handstand push-ups, consider a pike push-up, a dumbbell push press, or a standard push-up.

In case of injury or limitation, complete 2,500 meters on the Echo bike or 1,000 meters on a ski erg. For the deadlifts, consider a sumo deadlift with a kettlebell, an unloaded good morning, or a GHD hip extension. For the handstand push-ups, consider a dumbbell shoulder press with one or both arms or a push-up.

Intermediate option:
For time:
1,000-meter row
50 deadlifts
20 handstand push-ups

♀ 65 lb
♂ 95 lb

Beginner option:
For time:
500-meter row
40 deadlifts
20 dumbbell shoulder presses

♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells

Coaching cues:
To maintain balance and proximity to the wall during kipping handstand push-ups, check your timing. Pull your knees down more slowly, brace your stomach, and then kick your heels toward the wall immediately followed by pressing with your arms to finish the lockout.

Resources:
Rowing Technique Tips
The Deadlift
The Kipping Handstand Push-Up
The Dumbbell Press

Find a gym near you:
View the CrossFit map

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

Post total reps to comments.

Stimulus and Strategy:
Today’s workout 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-up by performing jumping pull-ups or ring rows. As for the knees-to-elbows, perform knees-to-chest, 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 a single-arm ring row. For the knees-to-elbows, perform a V-up, sit-up, or plank hold. For the goblet squats, consider an air squat or lunge.

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:
In the knees-to-elbows, focus on leaning back in your kip swing as you press down against the pull-up bar. This leanback will make it easier to get your knees to your elbows.

Resources:
The Kipping Pull-Up
Kettlebell Goblet Squat
Kipping Hanging Knee Raises
Efficiency Tips: Knees-to-Elbows With Chris Spealler

Find a gym near you:
View the CrossFit map

Hoover

8 rounds for time of:
400-meter run
15 burpee box jump-overs
10-calorie bike
6 alternating dumbbell snatches

♀ 20-inch box and 50-lb dumbbell
♂ 24-inch box and 75-lb dumbbell

Post time to comments.

Staff Sgt.Taylor Hoover, 31, of the United States Marine Corps., died Aug. 26, 2021, by a suicide bomber who detonated explosives at Abbey Gate in Kabul, Afghanistan. Hoover joined the Marines in September 2010 and was assigned to the 2nd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at Camp Pendleton. He was deployed five times in his career and presented with many awards and honors. Hoover is survived by his mother, Kelly Barnett; father, Darin Hoover; sisters Tori Manning and Allison Summers, and their families; and his grandparents, nieces and nephews.

Stimulus and Strategy:
Today, we’re doing a Hero workout. Hero workouts are meant to be longer, challenging efforts. This workout is no exception. Expect this to take at least 30 minutes. Choose options that allow you to keep moving at a steady pace. Aim to spend no more than 5 minutes completing a single round.

Scaling:
To adjust the volume, consider reducing the total number of rounds. Reduce the loading of the dumbbell, the height of the box, and the distance of the run.

To reduce the complexity of the burpee box jump-over, consider a burpee box step-over or an up-down step-over. For the dumbbell snatch, consider a hang dumbbell snatch with a lighter load.

In case of injury or limitation, complete 900/1,250 meters on an Echo bike or 400/500 meters on the rower. For the burpee box jump-overs, consider an up-down with a lower step-up. For the bike, use any machine available to accumulate the calories. If there is an overhead limitation, consider performing a kettlebell swing to eye level or a single-arm dumbbell clean.

Intermediate option:
6 rounds for time of:
400-meter run
15 burpee box jump-overs
10-calorie bike
6 alternating dumbbell snatches

♀ 20-inch box and 35-lb dumbbell
♂ 24-inch box and 50-lb dumbbell

Beginner option:
4 rounds for time of:
200-meter run
10 burpee box step-overs
7-calorie bike
6 alternating dumbbell snatches

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

Coaching cues:
On the dumbbell snatch, focus on keeping the snatching arm long through the middle of the pull next to your body as you accelerate. As you extend the hips, pull the elbow high and outside. Then turn your hand and punch the dumbbell overhead as you pull your body underneath the object.

Resources:
From the Archives: Running Technique
Burpee Box Jump-Over
The Rogue Echo Bike
The Dumbbell Power Snatch
CrossFit Hero and Tribute Workouts

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 20 minutes of:

15 box jumps
12 kettlebell swings
9 ring dips

♀ 20-inch box and 53-lb kettlebell
♂ 24-inch box and 70-lb kettlebell

Post total rounds and reps to comments.

Stimulus and Strategy:
Today, the goal is to keep moving for the entire workout. Choose movements that allow you to complete each round in 3 minutes or less. The loading of the kettlebell should allow you to complete most of your rounds unbroken. For the ring dips, your option should allow you to perform at least 3 unbroken reps before resting. Stepping down is not required, but is recommended for most athletes.

Scaling:
Reduce the height of the box and the loading of the kettlebell. To limit the volume accumulated, change the time domain to 10 or 15 minutes.

To reduce the complexity of box jumps, consider performing a step-up to a shorter box. For the kettlebell swings, reduce the range of motion by swinging to shoulder height. For the ring dips, lower the rings so you can use your feet for assistance, or modify to ring push-ups.

In case of injury or limitation, perform a kettlebell deadlift or an unloaded good morning. For the ring dips, perform a single-arm dumbbell shoulder press or floor press.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
15 box jumps
12 kettlebell swings
6 ring dips

♀ 20-inch box and 35-lb kettlebell
♂ 24-inch box and 53-lb kettlebell

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
12 box step-ups
9 kettlebell swings
6 foot-assisted ring dips

♀ 12-inch box and 18-lb kettlebell
♂ 20-inch box and 26-lb kettlebell

Coaching cues:
Keep the rings tight to your body. Think about keeping your thumbs against your body from your pockets to your armpits.

Resources:
The Box Jump
The Kettlebell Swing
The Ring Dip
The Box Step-Up
Ring Dip Scaling

Find a gym near you:
View the CrossFit map

21-15-9 reps for time of:
Front squats
Chest-to-bar pull-ups

♀ 145 lb
♂ 205 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a moderate-to-heavy sprint effort. While this workout does have Fran vibes, expect it to be a bit more challenging. Use a weight and volume for the front squats that allow you to complete the reps in 3 sets or less. For example, completing the set of 21 as 7/7/7. For the chest-to-bar pull-ups, you should be able to complete the reps in a similar manner.

Scaling:
Reduce the loading of the barbell to complete each round in 3 sets or less. If you prefer to attempt the prescribed load and pull-up variation, reduce the volume to 15-12-9 or 12-9-6 reps.

To decrease the complexity of the front squat, consider using dumbbells held in a front rack or a kettlebell held in a goblet position. For the chest-to-bar pull-ups, reduce the complexity by performing chin-over-bar pull-ups, jumping pull-ups, or ring rows.

In case of injury or limitations, perform your front squats to an elevated target, or substitute with a front-rack lunge, or an air squat. For the chest-to-bar pull-ups, perform single-arm ring rows or a bent-over dumbbell row.

Intermediate option:
21-15-9 reps for time of:
Front squats
Pull-ups

♀ 105 lb
♂ 155 lb

Beginner option:
12-9-6 reps for time of:
Front squats
Ring rows

♀ 55 lb
♂ 75 lb

Coaching cues:
On the chest-to-bar pull-ups, consider widening your grip on the pull-up bar. As you are performing reps, extend your upper chest toward the bar to make contact easier. These tips work for both butterfly and kipping pull-ups.

Resources:
The Front Squat
The Chest-to-Bar Pull-Up
The Kipping Pull-Up
The Butterfly Pull-Up
The Ring Row

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 8 minutes of:
2 wall walks
2 deadlifts

♀ 205 lb
♂ 315 lb

Post total rounds to comments.

Compare to 231227.

Stimulus and Strategy:
The goal today is to perform at least 1 round per minute. Reduce the difficulty of the wall walks to complete each round in 30 seconds or less. Loading of the barbell should feel moderate to heavy, allowing you to maintain unbroken sets for the majority of the workout.

Scaling:
Reduce the loading of the barbell.

To decrease the complexity of the wall walks, reduce the range of motion by only taking two to three steps toward the wall, or performing an inchworm + a push-up.

In case of injury or limitation, perform a sumo deadlift with a barbell, kettlebell, or dumbbell in place of the deadlifts. If needed, eliminate the external loading and perform a GHD hip extension or a PVC good morning. As for the wall walks, perform an inchworm + push-up or shoulder taps in a plank hold.

Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
2 wall walks
2 deadlifts

♀ 125 lb
♂ 185 lb

Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
2 inchworm + push-ups
2 deadlifts

♀ 55 lb
♂ 75 lb

Coaching cues:
This barbell will get heavy. Take a deep breath, brace your core, and pull your shoulders back and down. Don’t get caught being lazy.

Resources:
The Wall Walk
The Deadlift
Inchworm + Push-Up

Find a gym near you:
View the CrossFit map

Jack

Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

♀ 75-lb barbell, 35-lb kettlebell, and 20-inch box
♂115-lb barbell, 53-lb kettlebell, and 24-inch box

Compare to 221029.

Post rounds and reps to comments.

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley; parents Jack and Cheryl; and siblings Abe, Mandi, Amber, and Abi.

Scaling:
For today’s Hero workout, reduce the weight on the push presses and kettlebell swings, and the height of the box so you can perform each exercise unbroken with minimal rest during transitions. Don’t let the load keep you from moving — the goal is constant movement for the duration of the workout.

Intermediate option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

♀ 65-lb barbell, 35-lb kettlebell, 20-inch box
♂ 95-lb presses, 53-lb kettlebell, 24-inch box

Beginner option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups

♀ 35-lb barbell, 18-lb kettlebell, 12-inch box ♂ 45-lb barbell, 26-lb kettlebell, 20-inch box

Coaching cues:
To speed up the kettlebell swings, focus on pulling the bell back into the starting position between your legs.

Resources:
The Push Press
The Kettlebell Swing
The Box Jump
The Box Step-Up
Class Demo: Jack From 221029
CrossFit Hero and Tribute Workouts

Find a gym near you:
View the CrossFit map

Complete as many reps as possible in 15 minutes of:
75/100-calorie row
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 lunges
30 knees-to-elbows
30 push presses
30 hip extensions
30 wall-ball shots
30 burpees
30 double-unders

♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb medicine ball to 9 feet
♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 20-lb medicine ball to 10 feet

Post reps to comments.

Scaling:
Today’s workout is a classic chipper-style effort. Some may recognize it as the “Dirty Thirty” with an added row to begin the workout. The goal is to make it as far through this workout as possible within the allotted time. Some may even finish the double-unders and get an opportunity to get back on the rower. However, most should aim to make it to the wall-ball shots and get as many reps as possible before time runs out. To hit this stimulus, the row should take no more than 6 minutes to complete. Every other movement after should be kept to 1:30 or less.

Intermediate option:
Complete as many reps as possible in 15 minutes of:
50/75-calorie row
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 lunges
30 knees-to-chests
30 push presses
30 hip extensions
30 wall-ball shots
30 burpees
30 double-unders

♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 10-lb medicine ball to 9 feet
♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 14-lb medicine ball to 10 feet

Beginner option:
Complete as many reps as possible in 15 minutes of:
35/50-calorie row
20 box step-ups
20 jumping pull-ups
20 kettlebell swings
20 lunges
20 hanging knee raises
20 push presses
20 good mornings (unweighted)
20 wall-ball shots
20 burpees
20 single-unders

♀ 12-inch box, 18-lb kettlebell, 35-lb push press, 6-lb medicine ball to 9 feet
♂ 20-inch box, 26-lb kettlebell, 45-lb push press, 10-lb medicine ball to 10 feet

Coaching cues:
In the dip of the push press, your torso should be vertical with your shoulders and hips stacked over your ankles. As you dip, think about sliding your knees forward slightly as your shoulders and hips drop straight down over your ankles.

Resources:
Rowing
The Box Jump
Jumping Pull-Up Progression
The Kettlebell Swing
The Walking Lunge
Knees-to-Elbows Progression
The Push Press
The GHD Hip Extension
The Wall-Ball Shot
The Burpee
The Double-Under
Kipping Hanging Knee Raise
The Good Morning

Find a gym near you:
View the CrossFit map