CrossFit's Workout Of The Day

Rest Day

The Best CrossFit Open Prep Program Ever

Forget cramming. The best Open prep is the training you've been doing all year. Top coaches like Nick Saban and Josh Everett teach the same lesson: trust your process, not a last-minute program. Use the Open to reveal where your year-round training is working and where it needs adjustment.

Find a gym near you:
View the CrossFit map

For time:
40 ground-to-overheads with the ruck
1,600-meter ruck
30 ground-to-overheads with the ruck
1,600-meter ruck
20 ground-to-overheads with the ruck
1,600-meter ruck

♀ 30 lb
♂ 45 lb

Post time to comments.

Scaling:
Today’s workout is meant to be a grind. The load of the ruck should allow you to complete at least 15-20 unbroken reps of the ground-to-overheads and to keep moving on each of the rucks. Newer athletes should move at a march pace and reduce the distance to complete each ruck in no more than 11 minutes. If you’re more experienced, feel free to pick up the pace.

Intermediate option:
Same as Rx’d

Beginner option:
For time:
20 ground-to-overheads with the ruck
800-meter ruck
15 ground-to-overheads with the ruck
800-meter ruck
10 ground-to-overheads with the ruck
800-meter ruck

♀ 10 lb
♂ 15 lb

Resources:
Get GORUCK Ballistic Trainers™
An Intro to Rucking — Get Started

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Nick Schrein for GORUCK in Atlantic Beach, Florida.

For time:
Ruck 3 miles
or
Run 4 miles

♀ 30 lb
♂ 45 lb

Post time to comments.

Compare to 230821.

Scaling:
If you’re new to rucking or a newer athlete, move at a march pace and reduce the distance to complete the run or ruck in no more than 35 minutes. If you’re more experienced, feel free to pick up the pace. For the 4-mile run option, consider your recent 5K run effort and attempt to hold a slightly more manageable pace. For clarity, the run option is meant to be completed without load.

Intermediate option:
Same as Rx’d

Beginner option:
For time:
Ruck 1.5 miles
or
Run 2 miles

♀ 10 lb
♂ 15 lb

Resources:
CAP: Running Pulling in Place Drill
CAP: Running Falling Forward Drill

2024 CrossFit Open GORUCK Offer
2024 Open participants receive 20% off all products in the GORUCK Training Collection. This discount applies to their best-selling training items like the Ballistic Trainers and Rough Runners. Don't miss your chance to up your training with the world's toughest gear from GORUCK.

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Grab your CrossFit shoes at GORUCK and gear up at RogueFitness.com.

2024 GORUCK Open offer valid on an order of US$99 (or equivalent in local currency) or more. Offer expires March 18, 2024, at 5 p.m. PST. Coupon code is valid for one use only and cannot be combined with any other offers or discounts, and is not valid on sale items. Void where prohibited. For all questions related to the GORUCK 20% off promotion, including questions related to discount codes, please contact team@goruck.com.

Featured photo:
Taken by Nick Schrein for GORUCK in Atlantic Beach, Florida.

2 rounds for time of:
50-cal. row
25 handstand push-ups

Scroll for scaling options.

Post reps completed to comments, or find a partner, complete 2018 Team Series Event 6 and log your score on the leaderboard.

Related:
• The Kipping Handstand Push-Up

Scaled Option
2 rounds for time of:
50-cal. row
25 hand-release push-ups

Modify further to knee push-ups if the set of 25 will take you more than 5 sets.

For time, using a single dumbbell:
10 weighted pull-ups
40 overhead lunges
10 weighted pull-ups
30 snatches, alternating arms
10 weighted pull-ups
20 overhead squats, 10 each arm
10 weighted pull-ups
10 Turkish get-ups
10 weighted pull-ups

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Scroll for scaling options.
Post time to comments.

Related:
• CrossFit WOD 180426 Tips With Pat Sherwood
• Weighted Pull-Up Variations

Scaling
Modify the pull-ups and reduce the dumbbell weight so you can complete each set of exercises in 2-3 sets.

Intermediate Option
For time, using a single dumbbell:
10 strict pull-ups
40 overhead lunges
10 strict pull-ups
30 snatches, alternating arms
10 strict pull-ups
20 overhead squats, 10 each arm
10 strict pull-ups
10 Turkish get-ups
10 strict pull-ups

Men: 35-lb. dumbbell
Women: 25-lb. dumbbell

Beginner Option
For time, using a single dumbbell:
10 jumping pull-ups
40 overhead lunges
10 jumping pull-ups
30 snatches, alternating arms
10 jumping pull-ups
20 overhead squats, 10 each arm
10 jumping pull-ups
10 Turkish get-ups
10 jumping pull-ups

Men: 20-lb. dumbbell
Women: 10-lb. dumbbell

Rest Day

"71-Year-Old Sets Blazing Fast Mile World Record—on Low Mileage," Runner's World.

Post thoughts to comments.

Complete as many rounds as possible in 12 minutes of:
10-cal. bike
15 push-ups
20 single-leg squats, alternating

Post rounds completed to comments.

Related content:
• CrossFit WOD 171004 Tips With Austin Malleolo
• The Pistol

Complete as many rounds as possible in 12 minutes of:
60-lb. dumbbell deadlifts, 9 reps
6 burpees
60-lb. dumbbell power cleans, 3 reps

Post rounds completed to comments.

Related content:
• CrossFit WOD 170628 With James Hobart
• Julie Foucher and James Hobart Do Today's Workout

Nick

12 rounds for time of:
45-lb. dumbbell hang squat cleans, 10 reps
6 handstand push-ups on dumbbells

Post time to comments.

Compare to 120619.

3 rounds for time of:
10 dumbbell hang squat snatches, left arm
5 bar muscle-ups
10 dumbbell hang squat snatches, right arm
5 bar muscle-ups

Use a 55-lb. dumbbell for the snatches.

Post time to comments.

"High-Elbow Strict Press" from the CrossFit Weightlifting Advanced Trainer Course - [video]

"Nick’s Zone: Fajita Pie" - CrossFit Journal [video] and [recipe]

4 rounds for time of:
15 box jumps, 36-inch box
Run 400 meters

Post time to comments.

"Nick's Zone: Chorizo Plantain Breakfast Pie" - CrossFit Journal [video] and [recipe]

Chelsea

Every minute on the minute for 30 minutes perform:
5 pull-ups
10 push-ups
15 squats

If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete. Post results to comments.

If you've finished the workout before, this time add +1 rep to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full 30 minutes.

Compare to 050207.

"2015 Games Highlights" - [video]

"Nick's Zone: Chicken Tikka Masala With Spaghetti Squash" - CrossFit Journal [video] and [recipe]

5 rounds for time of:
155-lb. squat cleans, 7 reps
14 kettlebell swings, 1.5 pood

Post time to comments.

Compare to 111015.

"Rowing" - [video]

"Seven Years' War" - CrossFit Journal [article]

Hortman

Complete as many rounds as possible in 45 minutes of:
Run 800 meters
80 squats
8 muscle-ups

Post rounds completed to comments.

Compare to 130213.

"Nick's Zone: Ribs and Sweets" - CrossFit Journal [video] and [recipe]

10 rounds for time of:
205-lb. front squats, 5 reps
5 parallette handstand push-ups

Post time to comments.

"Nick's Zone: Butternut Squash Lasagna" - CrossFit Journal [video] and [recipe]

Complete as many rounds as possible in 15 minutes of:
30 GHD sit-ups
20 Turkish get-ups with a 50-lb. dumbbell
30 GHD sit-ups
40 single-arm overhead squats with a 50-lb. dumbbell

Post rounds completed to comments.

"Nick's Zone: Sesame Chicken With Broccoli" - CrossFit Journal [video] and [recipe]

"CrossFit Games Update: February 19, 2015" - [video]

For time:
15-foot L-sit rope climb, 4 ascents
15-foot legless rope climb, 8 ascents
15-foot rope climb, 12 ascents

Post time to comments.

"Super Bowl Burpees: Dave Castro vs. Dan Bailey" - [video]

"Nick's Zone: Greek Freak Salad with Halibut" - CrossFit Journal - [video] and [recipe]

Back squat 10-10-10-10-10 reps

Post loads to comments.

"Nick's Zone: Chipotle Bison Chili With Butternut Squash" - CrossFit Journal [video] and [recipe]

"A Four-Year Degree vs. a Two-Day Seminar" by David Barnett.

Complete as many rounds as possible in 15 minutes of:
Row 15 calories
10 box jumps, 30-inch box
185-lb. push jerks, 5 reps

Post rounds completed to comments.

"Why Sumo Deadlift High Pull?" with Dan Hollingsworth - [video]

"Nick's Zone: Chuck-wagon Brisket Pot Roast" - CrossFit Journal [video] and [recipe]

Rest Day

"The Harringtons Find a Family" - [video]

Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed of:
1RM Overhead squat
1,000 meter Row
Ring Dips

Post load, time, and reps to comments. Annotate PRs.

"Constantly Varied Kitchen: Bacon-Wrapped Jalapeno Poppers" with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

Rest Day

"Opening Day at SEB CrossFit" with Greg Amundson and Steve Longan - CrossFit Journal video [ipod] [mov] [HD mov]

"The British amateur who debunked the mathematics of happiness" by Andrew Anthony, The Guardian

Three rounds for time of:
5 Strict muscle-ups
10 Strict handstand push-ups
15 One legged squats, each leg

Post time to comments.

"Constantly Varied Kitchen: Deep-Dish Breakfast Pizza" with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 131113.

"Constantly Varied Kitchen: Massie Mayo" with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

Open For Fitness - [video]
Registration for the 2014 Reebok CrossFit Games Open is live.

Four rounds of:
Row 1,000 meters
Rest 90 seconds

Post splits times to comments and give ten minutes to hamstring stretching with an extended lumbar spine.

"From Spin Classes to Snatches" with Gijs Spaans - CrossFit Journal video [ipod] [mov] [HD mov]

Behind the Games: 2013 - Video Series
Part Five Snippet - [video]

"Cindy XXX"

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Post reps completed to comments and practice L-sits from the floor for ten minutes. How much of ten minutes can you spend in the "L"?

Athlete with the fastest time to complete Cindy XXX in unbroken sets and under 20 minutes will receive $500. Upload video to YouTube and post link to comments by 5 p.m. PT, Sunday.

"Constantly Varied Kitchen: Cinnamon-Infused Short Ribs" with Nick Massie - video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

Behind the Games: 2013 - Video Series
Part Four Snippet [video]

"Hard Cindy"

Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30" box
15 Squats holding a 45 pound plate

Post rounds completed to comments.

"Constantly Varied Kitchen: Pastel de Papa" with Nick Massie CrossFit Journal, video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

"Data and Your Diet" with E.C. Synkowski - video [ipod] [mov] [HD mov]

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 130218.

"Constantly Varied Kitchen: Sweet Cheats - Bananas Foster" with Nick Massie - CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

Row 5K

Post time to comments.

Compare to 121208.

"Constantly Varied Kitchen: Christmas-Morning Quiche Lorraine" with Nick Massie - CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Post rounds completed to comments.

Compare to 101117.

"Constantly Varied Kitchen: Roasted Beef Tenderloin With Port-Wine Reduction" with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

"Fran to Teach Phys. Ed." CrossFit Journal article [pdf]

Five rounds for time of:
10 Kettlebell clean and jerks, 1.5 pood each
3 Muscle-ups

Post time to comments.

"Constantly Varied Kitchen: Lamb Lollipops with Mint Chili Sauce" with Nick Massie, CrossFit Journal video [ipod] [mov] [720 HD] [1080 HD]

"Double Kettlebell Clean" with Jeff Martone - video [ipod] [mov] [HD mov]