Angie

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

Post time to comments.

Compare to 180102.

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

Scaling:
Reduce the repetitions of each movement.

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

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

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

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

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

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

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5 rounds for time of:
400-meter run
75 double-unders

Post time to comments.

Stimulus and Strategy:
Today’s workout is a monostructural couplet. Push the pace on the run and try to maintain consistent sets of double-unders. Try to finish each set of double-unders in 2 minutes or less. Advanced athletes should try to maintain unbroken sets. Expect this workout to test your lungs and your ability to tackle a neurologically demanding movement — the double-under — when you are tired.

Scaling:
Reduce the distance of the run. Reduce the reps of the double-unders.

To reduce the complexity of the double-unders, perform attempts for 1 minute.

In case of injury or limitation, for the run, complete 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg. For the double-unders, perform single-unders, lateral hops, or penguin taps.

Intermediate option:
5 rounds for time of:
400-meter run
35-40 double-unders or 1 minute of double-under attempts

Beginner option:
4 rounds for time of:
200-meter run
50 single-unders or 1 minute of double-under attempts

Coaching cues:
As you are running, think about leading with your hips and picking your feet straight up off the ground.

Resources:
Pose Running | Lean and Pull
The Double-Under
The Single-Under

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Cindy

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

Post round and reps to the comments.

Compare to 240214.

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

Scaling:
Reduce the overall duration of the workout.

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

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

Intermediate option:
Same as Rx’d.

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

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

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

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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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10-8-6-4-2 reps for time of:
Power snatches
Overhead squats
Bar muscle-ups

♀ 125 lb
♂ 185 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout breaks up the squat snatch into two separate movements. The loading of the barbell is meant to be moderate to heavy; many will have to perform the snatches as singles. On the final snatch, keep the barbell overhead and try to go unbroken on your overhead squats. On the bar muscle-ups, choose a variation or scaling option that allows you to complete your reps in 2 sets or fewer. Expect this workout to be a bit of a grind. Dig in, focus on your technique, and don’t miss any lifts.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the snatches, perform hang snatches or muscle snatches. For the overhead squats, if a full range of motion is not possible, consider overhead squats with a reduced range of motion to a target or an overhead lunge. For the bar muscle-ups, perform jumping bar muscle-ups, chest-to-bar pull-ups, or chin-over-bar pull-ups.

In case of injury or limitation, for the snatches, perform dumbbell snatches or power cleans if there is an overhead limitation. For the overhead squats, perform dumbbell overhead squats or lunges. If there is an overhead limitation, perform front squats or back squats. For the bar muscle-ups, consider ring rows, low-ring muscle-up transitions, or foot-assisted pull-ups.

Intermediate option:
10-8-6-4-2 reps for time of:
Power snatches
Overhead squats
Chest-to-bar pull-ups

♀ 75 lb
♂ 115 lb

Beginner option:
10-8-6-4-2 reps for time of:
Hang power snatches
Overhead squats
Jumping pull-ups

For the jumping pull-ups, set the pull-up bar to where it touches your forearms when you extend your arms overhead.

♀ 35 lb
♂ 45 lb

Coaching cues:
On the overhead squat, press up into the barbell and pull it back over the middle of your body as you squat.

Resources:
The Power Snatch
The Overhead Squat
The Kipping Bar Muscle-Up
The Kipping Chest-to-Bar Pull-Up
The Hang Power Snatch
Jumping Pull-Up Progression

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

Compare to similar 230819.

Post loads to comments.

Stimulus and Strategy:
Today is a heavy day, and as always, heavy is relative to each athlete's capacity and experience. You will benefit from today's effort if you are working to your limits. Experienced athletes should build to a heavy set of 3 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable. If you are feeling beat up from earlier in the week, dial the loading back and focus on moving through quality reps.

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

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

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

Intermediate option:
Same as Rx’d.

Beginner option:
Front squat 5-5-5-5-5 reps

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

Resources:
The Front Squat

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Hortman

Complete as many rounds as possible in 45 minutes of:
800-meter run
80 air squats
8 muscle-ups

Compare to 150808.

Post rounds and reps to the comments.

U.S. Army Captain John D. Hortman, 30, of Inman, South Carolina, assigned to the 1st Battalion, 160th Special Operations Aviation Regiment, based in Fort Campbell, Kentucky, died on Aug. 8, 2011, in Fort Benning, Georgia, in a helicopter accident during a military training exercise. He is survived by his mother Brenda Jones; sister Jill Hortman; and brother Andy Pierce.

Stimulus and Strategy:
Today’s workout is a longer-duration effort and is meant to be a grind. With a 45-minute clock, it may be difficult to see the light at the end of the tunnel. Take this Hero workout one round at a time, and don’t pay attention to the clock. Focus on your reps, your technique, and the reason why you are doing this workout today. Whether you are capable of performing 8 muscle-ups unbroken or you need to perform singles, hit this as prescribed, if possible. If you don’t yet have a muscle-up, see the options below.

Scaling:
Reduce the distance of the run. Reduce the repetitions of the squats and muscle-ups. Reduce the overall duration of the effort.

To reduce the complexity of the ring muscle-ups, consider jumping ring muscle-ups or a challenging variation of a low-ring transition.

In case of injury or limitation, for the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower. For the air squats, consider squatting to a target that provides a pain-free range of motion. Alternatively, consider reverse lunges or low box step-ups. For the ring muscle-ups, consider low-ring transitions or ring rows.

Intermediate option:
Complete as many rounds as possible in 45 minutes of:
800-meter run
80 air squats
5 jumping muscle-ups

Beginner option:
Complete as many rounds as possible in 20 minutes of:
400-meter run
20 air squats
8 low-ring muscle-up transitions

Coaching cues:
If you are performing low-ring transitions in this workout, remember that this is a leg-driven movement. Focus on using the legs to help drive your body up to the rings. To increase the difficulty, raise the height of the rings or decrease the involvement of the legs.

Resources:
CrossFit Hero and Tribute Workouts
Running Drills | High Knees and Butt Kickers
The Air Squat
The Kipping Muscle-Up
Kipping Floor Muscle-Up
Toe-Assisted Muscle-Up
Low-Ring Muscle-Up Scaling

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

Compare to similar 240402.

Post loads to comments.

Stimulus and Strategy:
Today is a heavy day. Keep in mind, heavy is relative to each athlete's capacity and experience. As long as you are working to your limits, you will benefit from today’s effort. Experienced athletes should build to a heavy set of 3 and plan to go as heavy as possible across all sets. Another thought is to warm up to a heavy set of 3, then try to hold that load across all 7 sets. This is called a straight set and is geared more toward the advanced athlete. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

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

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

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

Intermediate option:
Same as Rx’d.

Beginner option:
Back squat 5-5-5-5-5 reps

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

Resources:
The Back Squat

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21-18-15-12-9-6-3 reps for time of:
Ring dips

After each set, complete 3 squat snatches.

♀ 95 lb
♂ 135 lb

Post times to comments.

Stimulus and Strategy:
Today’s workout is a couplet with some movement interference. Expect the pressing of the ring dips and the lockout of the squat snatches to significantly tax the shoulders, as well as the compounding fatigue of the hip flexors from kipping the dips and the squat of the snatch. The loading of the barbell is meant to be moderate. Some may be able to perform touch-and-go reps, while it is also perfectly acceptable to perform 3 quick singles. Choose an option for the ring dips that allows you to consistently perform sets of 5 or more reps.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the ring dips.

To reduce the complexity of the ring dips, perform jumping ring dips or foot-assisted ring dips. Perform hang squat snatches or hang power snatches, plus an overhead squat in place of the squat snatch if needed.

In case of injury or limitation, for the ring dips, perform bench/box dips, push-ups, or dumbbell shoulder presses. For the squat snatches, perform power snatches if there is a squatting limitation. You may also consider power snatches, plus an overhead lunge.

Intermediate option:
12-10-8-6-4-2 reps for time of:
Ring dips

After each set, complete 3 squat snatches.

♀ 65 lb
♂ 95 lb

Beginner option:
15-12-9-6-3 reps for time of:
Foot-assisted ring dips

After each set, complete 3 hang squat snatches.

♀ 35 lb
♂ 45 lb

Coaching cues:
When completing the squat snatches in today’s workout, commit to getting as tall as possible before pulling into the squat on each rep.

Resources:
The Ring Dip
Kipping Ring Dip
The Squat Snatch
Ring Dip Scaling
The Hang Squat Snatch
Ring Dip | Coaching Tips

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Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

♀ 40-lb dumbbell
♂ 60-lb dumbbell

Post rounds completed to comments.

Compare to 210119.

Stimulus and Strategy:
Today’s workout is a bit of a midline taxer. Choose dumbbell loading and sit-up options that allow you to complete several rounds quickly and without rest. It should tax your legs and midline while challenging your overhead flexibility and stability. This is a good opportunity for intermediate athletes to get some exposure to the GHD. That being said, if you are unfamiliar with the GHD or use it infrequently, be mindful of its potency. Reduce the reps and range of motion or consider other alternatives.

Scaling:
Reduce the reps of the GHD sit-ups. Reduce the loading of the dumbbell.

To reduce the complexity of the GHD sit-ups, limit the range of motion. For the overhead walking lunges, consider performing step-back overhead lunges.

In case of injury or limitation, for the GHD sit-ups, perform AbMat sit-ups or V-ups. For the overhead walking lunges, perform front-rack lunges or unweighted lunges.

Intermediate option:
Complete as many rounds as possible in 12 minutes of:
10 GHD sit-ups to parallel
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

♀ 30-lb dumbbell
♂ 45-lb dumbbell

Beginner option:
Complete as many rounds as possible in 12 minutes of:
10 AbMat sit-ups
10 walking lunges
20-yard waiters walk

♀ 10-lb dumbbell
♂ 20-lb dumbbell

Coaching cues:
On the overhead walking lunges, press the dumbbell upward into the sky and keep your bicep close to your ear.

Resources:
The GHD Sit-Up
The Dumbbell Overhead Walking Lunge
The AbMat Sit-Up
The Walking Lunge
GHD Sit-Up Progression

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3 rounds for time of:
10 ring muscle-ups
20 alternating weighted single-leg squats
400-meter run

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Post time to comments.

Stimulus and Strategy:
Today's workout is a triplet that combines higher-skill elements with a monostructural movement. The weighted single-leg squat presents a slightly greater challenge compared to the unloaded variation; however, using the weight as a counterbalance may allow for better torso positioning during the movement. With that said, if you have not “mastered” the basic single-leg squat, do not attempt to add weight in today’s workout. Get in some practice with the weighted variation prior to the workout, but when it is go time, perform the movement unloaded. For the ring muscle-ups, choose an option that allows you to complete your reps in 2 minutes or less each round. On the run, push the pace if your “wobbly” legs let you.

Scaling:
Reduce the load of the dumbbell. Reduce the reps of the ring muscle-ups and single-leg squats. Reduce the distance of the run.

To reduce the complexity of the ring muscle-ups, perform jumping muscle-ups or a low-ring transition. For the weighted single-leg squats, perform these with no weight. You may also consider single-leg squats with your non-squatting foot wrapped around the heel of your squatting foot.

In case of injury or limitation, for the run, complete 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg. For the single-leg squats, consider a reverse lunge or an air squat. For the ring muscle-ups, consider a ring row + a push-up.

Intermediate option:
3 rounds for time of:
5 jumping muscle-ups
20 alternating single-leg squats
400-meter run

Beginner option:
3 rounds for time of:
5 low-ring muscle-up transitions
20 alternating reverse lunges
200-meter run

Coaching cues:
When performing muscle-ups, avoid dropping straight down from the rings after a successful rep. This will break your kip rhythm and prevent you from stringing reps together. Instead, press away from the rings at the top, counterbalancing with your toes in front of the rings, before moving into the kip for your next rep.

Resources:
The Kipping Ring Muscle-Up
Pose Running Drills | Lean and Pull
Low-Ring Muscle-Up Transition
Ring Muscle-Up Scaling
The Single-Leg Squat
Single-Leg Squat Scaling

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3 rounds for time of:
400-meter run
30 GHD sit-ups
100-foot front-rack walking lunge

♀ 65 lb
♂ 95 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a bit of a midline mash-up. Expect the GHD sit-ups and the front-rack lunges to conflict with one another and make running more challenging. Aim to complete this workout in about 20 minutes or less. Choose a weight for the lunges that allows you to complete the distance in 2 sets or less in each round. If you are not familiar with the GHD sit-up or are not consistently performing the movement, reduce the reps and range of motion.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the GHD sit-ups. Reduce the distance of the run and the front-rack lunge.

To reduce the complexity of the GHD sit-ups, limit the range of motion. For the front-rack lunges, consider using a pair of dumbbells to help minimize issues with the rack position.

In case of injury or limitation, for the run, complete 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg. For the GHD sit-ups, perform V-ups or sit-ups. For the front-rack lunge, perform this movement with no weight or consider a low box step-up.

Intermediate option:
3 rounds for time of:
400-meter run
20 GHD sit-ups to parallel
100-foot front-rack walking lunge

♀ 55 lb
♂ 75 lb

Beginner option:
3 rounds for time of:
200-meter run
20 AbMat sit-ups
50-foot walking lunge

Coaching cues:
For the front-rack walking lunge, step long, keep your chest up, and drive through your front heel. Avoid letting your knee cave inward.

Resources:
Running Drills | Pose Alignment
The GHD Sit-Up
The Front-Rack Lunge
GHD Sit-Up Progressions
The AbMat Sit-Up
The Walking Lunge

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Rest Day

From Couch to 4,000 Workouts: How CrossFit Saved My Parents' Lives at 55

Seventeen years ago, Jocelyn Rylee, Level 4 CrossFit coach, Seminar Staff trainer, and owner of CrossFit Brio, convinced her two morbidly obese 55-year-old parents to do CrossFit. They couldn't do a lunge without assistance or run 800 meters. Today, they are 73, have both survived cancer, and have completed over 2,000 CrossFit workouts each. Jocelyn’s mom has lived 15 years longer than her own mother did, and her dad's cardiologists called his cardiovascular system "the cleanest they'd ever seen" after emergency open-heart surgery. This is proof that it's never too late to completely transform your life — but you have to be willing to start.

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Complete as many reps as possible in 12 minutes of:
3 air squats
3 AbMat sit-ups
3 Russian kettlebell swings
6 air squats
6 AbMat sit-ups
6 Russian kettlebell swings
9 air squats
9 AbMat sit-ups
9 Russian kettlebell swings
… etc.

Continue to add 3 reps to each movement until time expires.

♀ 35 lb
♂ 53 lb

Post reps to comments.

Stimulus and Strategy:
Today’s workout is an ascending ladder of three relatively simple movements. While the first few sets will seem easy, the workout will become increasingly more challenging as you continue to add reps. The loading of the kettlebell should allow you to maintain unbroken reps for most of the workout.

Scaling:
Reduce the loading of the kettlebell.

To reduce the complexity of the air squat, perform to a target. For the AbMat sit-ups, consider anchoring the feet.

In case of injury or limitation, for the air squats, consider lunges or low box step-ups. For the AbMat sit-ups, consider plank holds. For the Russian kettlebell swings, consider kettlebell deadlifts or unloaded good mornings.

Intermediate option:
Complete as many reps as possible in 12 minutes of:
3 air squats
3 AbMat sit-ups
3 Russian kettlebell swings
6 air squats
6 AbMat sit-ups
6 Russian kettlebell swings
9 air squats
9 AbMat sit-ups
9 Russian kettlebell swings
… etc.

Continue to add 3 reps to each movement until time expires.

♀ 26 lb
♂ 35 lb

Beginner option:
Complete as many reps as possible in 12 minutes of:
3 air squats
3 AbMat sit-ups
3 Russian kettlebell swings
6 air squats
6 AbMat sit-ups
6 Russian kettlebell swings
9 air squats
9 AbMat sit-ups
9 Russian kettlebell swings
… etc.

Continue to add 3 reps to each movement until time expires.

♀ 18 lb
♂ 26 lb

Coaching cues:
On the AbMat sit-ups, butterfly the legs to reduce the involvement of the hip flexors, and put the focus on the abdominal muscles.

Resources:
The Air Squat
The AbMat Sit-Up
Russian Kettlebell Swing

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2 rounds for time of:
50 alternating dumbbell snatches
40 dumbbell lunges
30 lateral burpees over the dumbbell

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post time to comments.

Stimulus and Strategy:
Today’s workout contains two rounds with higher repetitions of each movement. With higher reps, manage your pace and move to rest minimally during your breaks. Athletes who want a challenge should go unbroken on the snatches and go right into the lunges. If you choose this route, buckle up and enjoy the ride. For the dumbbell lunges, carry the dumbbell however you like.

Scaling:
Reduce the load of the dumbbell. Reduce the repetitions of each exercise.

To reduce the complexity of the dumbbell snatches, perform hang dumbbell snatches. For the dumbbell lunges, perform without a dumbbell. For the lateral burpees over the dumbbell, perform burpees in place.

In case of an injury or limitation, for the dumbbell snatches, perform kettlebell swings or dumbbell cleans if there is an overhead limitation. For the dumbbell lunges, consider dumbbell step-ups to a low box or air squats to a target. For the lateral burpees over the dumbbell, perform up-downs.

Intermediate option:
2 rounds for time:
50 alternating dumbbell snatches
40 dumbbell lunges
30 lateral burpees over the dumbbell

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
2 rounds for time:
20 alternating dumbbell snatches
20 lunges
20 burpees

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
On the dumbbell snatch, focus on keeping the snatching arm long through the middle of the pull 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:
The Dumbbell Snatch
The Walking Lunge
The Burpee

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Complete as many reps as possible in 10 minutes of:
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
Max back squats in the remaining time

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

Post total back squat reps to comments.

Stimulus and Strategy:
In today’s workout, expect the plank holds and box jumps to have a significant effect on the back squats at the end of the workout. The plank hold will challenge your midline, while the box jumps will get the legs nice and tired. Perform the plank holds on the forearms or the hands (your choice). Choose options for the plank holds and box jumps that allow you to get to the back squats with at least 2 minutes to perform squats. Then, once you have the barbell on your back, challenge yourself not to put the bar down until time expires.

Scaling:
Reduce the loading of the barbell. Reduce the height of the box jump-overs. Reduce the duration of the plank holds.

To reduce the complexity of the plank holds, perform from the knees. For the box jump-overs, perform box step-up overs. For the back squats, consider dumbbell or kettlebell goblet squats.

In case of an injury or limitation, perform plank holds with your hands on a 24- or 30-inch box. For the back squats, perform air squats or lunges.

Intermediate option:
Complete as many reps as possible in 10 minutes of:
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
Max back squats in the remaining time

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

Beginner option:
Complete as many reps as possible in 10 minutes of:
30-second plank hold
20 box step-overs
30-second plank hold
20 box step-overs
30-second plank hold
20 box step-overs
30-second plank hold
Max back squats in the remaining time

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

Coaching cues:
When holding the plank, squeeze your glutes and focus on bringing your ribs to your hips. This will help you maintain a rigid position and keep the hips and shoulders in line.

Resources:
Plank Hold
Box Jump-Over Variations
The Back Squat
Plank Hold Variations
Box Step-Over

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50-40-30-20-10 reps for time of:
AbMat sit-ups
Double-unders
Walking lunge steps
Double-unders

Post time to comments.

Stimulus and Strategy:
Today’s workout is a spin-off of the classic benchmark Annie. Be prepared for fatigued hip flexors. This may make jumping and consistent sets of double-unders more challenging. That said, consider butterflying your legs on the sit-ups to negate the hip flexors as much as possible with that movement. Aim to complete this workout in 15 minutes or less.

Scaling:
Reduce the reps of each movement. Consider 25-20-25-10-5 as a possible alternative rep scheme.

To reduce the complexity of the double-unders, consider performing 30 seconds of attempts for each set of double-unders. You might also consider performing single-unders.

In case of an injury or limitation, consider performing plank holds in place of the sit-ups. Perform each hold for the same number of seconds as there are reps in each set. For the double-unders, consider performing 10-8-6-4-2 calories on any machine available. For the walking-lunge steps, consider low box step-ups or air squats to a target.

Intermediate option:
30-25-20-15-10 reps for time of:
AbMat sit-ups
Double-unders
Walking lunge steps
Double-unders

Beginner option:
20-15-10-5 reps for time of:
AbMat sit-ups
Single-unders
Walking lunge steps
Single-unders

Coaching cues:
During the double-unders, focus on keeping your elbows and your hands close to your sides to keep the rope long and avoid tripping up.

Resources:
The AbMat Sit-Up
The Double-Under
The Walking Lunge
The Single-Under

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For time:
21 GHD sit-ups
7 rope climbs to 15 feet
21 GHD sit-ups
21-meter double-kettlebell front-rack walking lunge
15 GHD sit-ups
5 rope climbs to 15 feet
15 GHD sit-ups
15-meter double-kettlebell front-rack walking lunge
9 GHD sit-ups
3 rope climbs to 15 feet
9 GHD sit-ups
9-meter double-kettlebell front-rack walking lunge

♀ 35-lb kettlebells
♂ 53-lb kettlebells

Post time to comments.

Stimulus and Strategy:
Expect this conditioning workout to challenge the trunk and legs, as well as the skill of the rope climb. The GHD sit-up volume is reasonable, but expect this movement to increase the difficulty of the knee raise component of the rope climbs, as well as the core demands of the kettlebell front-rack walking lunges. The load of the kettlebells is intended to be moderate, where the initial round can be completed unbroken or with one break.

Scaling:
Reduce the loading of the kettlebells. Reduce the reps of the GHD sit-ups and rope climbs.

To reduce the complexity of the GHD sit-ups, reduce the range of motion. For the rope climbs, reduce the height of the climb. For the kettlebell front-rack lunges, perform the lunges with a single kettlebell or hold the two kettlebells in the farmers carry position.

In case of injury or limitation, perform sit-ups or V-ups in place of the GHD sit-ups. For the rope climbs, perform pull-to-stands. For the kettlebell front-rack lunges, eliminate the loading or consider step-ups to a low box.

Intermediate option:
For time:
15 GHD sit-ups
7 rope climbs to 12 feet
15 GHD sit-ups
15-meter double-kettlebell front-rack walking lunge
12 GHD sit-ups
5 rope climbs to 12 feet
12 GHD sit-ups
12-meter double-kettlebell front-rack walking lunge
9 GHD sit-ups
3 rope climbs to 12 feet
9 GHD sit-ups
9-meter double-kettlebell front-rack walking lunge

♀ 26-lb kettlebells
♂ 36-lb kettlebells

Beginner option:
For time:
15 AbMat sit-ups
5 pull-to-stands
15 AbMat sit-ups
15-meter walking lunge
12 AbMat sit-ups
4 pull-to-stands
12 AbMat sit-ups
12-meter walking lunge
9 AbMat sit-ups
3 pull-to-stands
9 AbMat sit-ups
9-meter walking lunge

Coaching cues:
Treat the rope climb as a stand or squat after securing the wrap instead of pulling with the arms. In the warm-up, practice establishing a secure foot hook before standing up and reaching for the next pull. This will reduce the risk of unnecessary foot sliding as you are climbing.

Resources:
The GHD Sit-Up
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The AbMat Sit-Up
The Pull-to-Stand | Rope Climb Scaling

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Back squat

2-2-2-2-2-2-2-2-2-2

Post loads to comments.

Compare to 250331.

Stimulus and Strategy:
Today is a heavy day. Keep in mind, heavy is relative to each athlete's capacity and experience. Look back at your previous attempt to help navigate today’s workout. As long as you are working to your limits, you will benefit from this 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:
To adjust the complexity of the lift, consider performing goblet squats with a dumbbell or kettlebell.

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

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
Focus on driving your chest up and back into the bar on the lifting phase. This will help to keep your torso upright and reduce issues of the hips raising too quickly.

Resources:
The Back Squat

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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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For total reps:
Tabata double-unders

Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating single-leg squats

Then, Tabata double-unders

Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post reps to comments.

Stimulus and Strategy:
Today’s workout is essentially three 4-minute efforts. Two of these efforts are Tabata double-unders and the couplet is a 4-minute AMRAP (as many reps as possible). Your score today is total reps. The loading of the dumbbell should be relatively light and allow you to complete your reps unbroken. Choose an option for the single-leg squats that allows you to keep moving.

Scaling:
Reduce the loading of the dumbbell.

To reduce the complexity of the double-unders, perform single-unders. For the single-leg squats, consider performing single-leg squats to a target or single-leg squats with the non-squatting leg wrapped around the heel of the squatting leg.

In case of injury or limitation, perform calories on any available machine in place of the double-unders. For the dumbbell hang snatches, perform dumbbell hang cleans (overhead limitation). For the single-leg squats, consider reverse lunges or air squats.

Intermediate option:
For total reps:
Tabata double-unders

Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating single-leg squats to a target

Then, Tabata double-unders

Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
For total reps:
Tabata single-unders

Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating reverse lunges

Then, Tabata single-unders

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
To maintain balance in the single-leg squat, focus on keeping your chest over the thigh of the squatting leg and leaning slightly toward the leg you are squatting on.

Resources:
The Double-Under
The Dumbbell Hang Snatch
The Single-Leg Squat
The Single-Under
Reverse Lunge
Single-Leg Squat Scaling

Complete as many rounds and reps as possible in 10 minutes of:
25-foot dumbbell front-rack walking lunge
1 rope climb to 15 feet
25 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post rounds and reps to comments.

Stimulus and Strategy:
In today’s triplet, push the pace because before you know it, the workout will be over. Use a pair of dumbbells that allows you to stay quick and unbroken. The fatigue in your grip and legs from the lunges will try to slow you down. Take breaks where you need to, but try not to get too comfortable hook-gripping your shorts.

Scaling:
Reduce the load of the dumbbells.

To reduce the complexity of the rope climbs, consider reducing the height of the climb or performing pull-to-stands. For the double-unders, spend no more than 30 seconds per round performing attempts or perform single-unders.

In case of injury or limitation, perform reverse lunges or a box step-up. For the rope climb, perform 3 strict pull-ups or 3 ring rows. For the double-unders, substitute with 5-8 calories on a machine of your choice.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
25-foot dumbbell front-rack walking lunge
1 rope climb to 12 feet
25 double-unders

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
25-foot walking lunge
2 pull-to-stands
25 single-unders

Coaching cues:
On the rope climb, practice establishing a secure foot hook before standing up and reaching for the next pull. This will reduce the risk of unnecessary foot sliding as you are climbing.

Resources:
The Dumbbell Front-Rack Lunge
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Double-Under
The Walking Lunge
Pull-to-Stand | Rope Climb Scaling
The Single-Under

Find a gym near you:
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Complete as many rounds and reps as possible in 20 minutes of:
15 chest-to-bar pull-ups
50-foot dumbbell overhead walk
30 AbMat sit-ups
100-foot dumbbell front-rack carry
45 box step-ups
150-foot dumbbell farmers carry

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box

Post times to comments.

Stimulus and Strategy:
Today’s workout is a longer effort. Expect this to be more of a grind rather than a sprint through each round. Most athletes should aim to complete around three to four rounds. Choose a load for the dumbbells that allows you to maintain unbroken overhead walks, front-rack carries, and farmers carries.

Scaling:
Reduce the loading of the dumbbells, the distance of the carries, and the volume of AbMat sit-ups and box step-ups.

To reduce the complexity of the chest-to-bar pull-ups, perform a chin-over-bar pull-up, a jumping chest-to-bar pull-up, or a ring row. As for the box step-ups, reduce the height of the box or perform alternating lunges.

In case of injury or limitation, perform single-arm ring rows in place of the chest-to-bar pull-ups. For the AbMat sit-ups, perform plank holds for 30 seconds to 1 minute. If there is an overhead limitation, perform a second front-rack carry or farmers carry.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
15 chin-over-bar pull-ups
50-foot dumbbell overhead walk
30 AbMat sit-ups
100-foot dumbbell front-rack carry
45 box step-ups
150-foot dumbbell farmers carry

♀ 20-lb dumbbells, 20-inch box
♂ 35-lb dumbbells, 24-inch box

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
15 ring rows
50-foot dumbbell overhead walk
15 AbMat sit-ups
100-foot dumbbell front-rack carry
15 box step-ups
150-foot dumbbell farmers carry

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

Coaching cues:
During the farmers carry, focus on pulling your shoulders back and down — sticking your lats in your back pocket — as you are walking with your dumbbells.

Resources:
The Chest-to-Bar Pull-Up
The AbMat Sit-Up
The Box Step-Up
The Dumbbell Farmers Carry

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5 rounds for time of:
350-meter run
50-meter walking lunge

Compare to 150402.

Post time to comments.

Stimulus and Strategy:
Today’s workout is simple and effective. All you need is a 400-meter track or running route. Push the pace on the run early because it's only a matter of time before your legs begin to feel like they are filled with concrete. As you are performing the lunges, focus on gently touching the back knee to the ground to protect your knees.

Scaling:
Reduce the distance of the run and the walking lunges.

To reduce the complexity of the lunge, consider a box step-up or reverse lunge.

In case of injury or limitation, for the 350-meter run, perform 800/1,110 meters on the Echo bike or 350/450 meters on the rower.

Intermediate option:
Same as Rx’d.

Beginner option:
5 rounds for time of:
175-meter run
25-meter walking lunge

Coaching cues:
On the walking lunges, focus on driving through your front heel and the ball of the back foot as you step into the next rep.

Resources:
Running | Line Drills
The Walking Lunge

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

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Compare to 250111.

Post total reps to comments.

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

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

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

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

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

♀ 26-lb kettlebell
♂ 35-lb kettlebell

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

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

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

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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

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4 rounds for time of:
400-meter run
50 air squats

Compare to 231222.

Post time to comments.

Stimulus and Strategy:
Even though it doesn’t have a name, today’s workout is a benchmark. Those of you who have completed it in the past know its potency. As a frame of reference, choose options that allow you to keep the run efforts to 2:15 or less and the air squats to 1:30 or less. Push the pace on the run and try not to stop on the air squats. Move at a steady pace on the air squats, and remember to breathe. Expect lactic acid to build up on the squats, but once you get out on the run, that feeling will subside.

Scaling:
Reduce the distance of the run. Reduce the number of air squats in each set.

To reduce the complexity of the air squats, consider squatting to a target and moving through a pain-free range of motion.

In case of an injury or limitation, consider substituting a 900/1,250-meter Echo bike or 400/500-meter row in place of the run. If squatting is not an option, consider lunges or unloaded good mornings.

Intermediate option:
Same as Rx’d.

Beginner option:
4 rounds for time of:
200-meter run
20 air squats

Coaching cues:
Resist the urge to “fall” to the bottom of the air squat. Instead, focus on pulling yourself down to the end range of motion by screwing your feet into the ground, pressing your hips back and down, and pulling your chest up away from the ground.

Resources:
CrossFit Running Course
The Air Squat

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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

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For time:
400-meter run
30 box jump-overs
800-meter run
30 box jump-overs
400-meter run

♀ 24-inch box
♂ 30-inch box

Post times to the comments.

Stimulus and Strategy:
Today’s workout is a pyramid rep scheme with two movements. This is a moderate-duration effort that challenges you to push the pace with an elevated heart rate. The box jump-overs are slightly higher and require a bit more effort and focus as you are moving from one side to the other. Push the pace on each run and keep moving on the box jump-overs.

Scaling:
Reduce the distance of the run and volume of the box jump-overs.

To reduce the complexity of the run, consider reducing the distance or substituting with an alternative. For the box jump-overs, reduce the height of the box to a height that allows you to maintain the jump. If necessary, consider stepping up as opposed to jumping.

In case of an injury or limitation, consider substituting the 400-meter run with a 900/1,250-meter Echo bike or a 400/500-meter row. For the 800-meter run, substitute with a 1,750/2,500-meter Echo bike or an 800/1,000-meter row. For the box jump-overs, reduce the height and perform step-ups or lunges.

Intermediate option:
For time:
400-meter run
30 box jump-overs
800-meter run
30 box jump-overs
400-meter run

♀ 20-inch box
♂ 24-inch box

Beginner option:
For time:
200-meter run
20 box step-overs
400-meter run
20 box step-overs
200-meter run

♀ 12-inch box
♂ 20-inch box

Coaching cues:
To speed up the box jump-overs, try turning 180 degrees on top of the box before stepping down. This turn on top of the box will set you up to perform the next box jump-over because you will be facing the box and prepared for the next rep.

Resources:
Running: Pulling in Place Drill
Box Jump-Over Variations
Box Step-Over

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Complete as many reps as possible in 8 minutes of:
8 dumbbell goblet squats
8 handstand push-ups

♀ 50-lb dumbbell
♂ 70-lb dumbbell

Post reps to the comments.

Stimulus and Strategy:
Today’s workout is quick and to the point. With the complementary movement functions and the small amount of reps in each set, you should be able to move through a single round in 90 seconds or less. More advanced athletes may be able to maintain unbroken handstand push-ups and keep rounds under 1 minute. Don’t pace on this one. Keep the gas pedal down and the workout will be over before you know it. Work hard and have fun.

Scaling:
Reduce the loading of the dumbbell to a weight that allows you to maintain unbroken reps for the entire workout. Reduce the reps of the handstand push-ups if the volume of each round is too much. Consider as few as 4 reps.

To reduce the complexity of the goblet squat, reduce the loading of the dumbbell. If necessary, perform an air squat and focus on moving through the range of motion. For the handstand push-ups, perform pike push-ups or dumbbell shoulder presses.

In case of an injury or limitation, consider air squats or unweighted lunges in place of the goblet squats. Focus on a pain-free range of motion. For the handstand push-ups, consider push-ups or single-arm dumbbell shoulder or push presses.

Intermediate option:
Complete as many reps as possible in 8 minutes of:
8 dumbbell goblet squats
4 handstand push-ups

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Beginner option:
Complete as many reps as possible in 8 minutes of:
8 air squats
8 dumbbell push presses

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
Squeeze your stomach tight at all times during the handstand push-ups. Not only will this keep your spine in a safe position, but maintaining a rigid torso during the kip maximizes the amount of energy transferred from the kip into the press. Without a rigid midline, a significant amount of energy from your legs can be lost, resulting in a more difficult press.

Resources:
From the Archives: Dumbbells
The Kipping Handstand Push-Up

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Open Workout 25.1

Complete as many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Post time or reps completed to comments, and submit your score as part of the 2025 CrossFit Open.

Visit the CrossFit Games website for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.

Resources:
[Burpee Over the Dumbbell]
The Dumbbell Hang Clean and Push Jerk
The Walking Lunge
CrossFit Open Workout 25.1 Tips