21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the Echo bike

♀ 125-lb barbell
♂ 185-lb barbell

Post times to comments.

Stimulus and Strategy:
Today’s workout is a weightlifting and monostructural couplet. Use caution when pushing the pace on the bike. That strategy may make the bench presses more difficult than necessary. Instead, adjust your pace to allow you to maintain bigger chunks of reps on the bench. The loading of the barbell should be moderate to heavy and allow you to maintain consistent sets of 5-7 reps. Avoid pushing to failure on the bench presses unless you have a spotter. If you do not have a spotter, take extra time to rest between sets and only perform reps you know you can complete.

Scaling:
Reduce the loading and volume of the barbell. Reduce the calories on the bike.

To reduce the complexity of the bench presses, perform dumbbell bench presses or dumbbell floor presses.

In case of injury or limitation, perform the calories on any machine available. For the bench presses, perform single-arm dumbbell bench presses or push-ups.

Intermediate option:
21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the Echo bike

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
15-12-9-6-3 reps for time of:
Dumbbell bench presses
Calories on the Echo bike

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Coaching cues:
To set your upper back into position, think about pulling your lats down into your back pockets and turning your arms so the bony part of your elbows are facing behind you.

Resources:
The Bench Press
Rogue Echo Bike
Dumbbell Bench Press

Find a gym near you:
View the CrossFit map

For time:
20 dumbbell box step-overs
40 GHD sit-ups
60-calorie Echo bike
40 GHD sit-ups
20 dumbbell box step-overs

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

Post time to comments.

Stimulus and Strategy:
Today’s workout is a pyramid-style effort. Expect some interference from the box step-overs to the GHD sit-ups, as well as the bike. The core and lower body should be taxed. Aim to complete the workout in around 15 minutes or less.

Scaling:
Reduce the loading of the dumbbells. Reduce the volume of GHD sit-ups. Reduce the calories on the bike.

To reduce the complexity of the dumbbell box step-up overs, lower the height of the box or consider performing the movement with no weight. For the GHD sit-ups, reduce the range of motion, especially for those who have not been training consistently with this piece of equipment.

In case of injury or limitation, perform the step-overs with no weight. For the GHD sit-ups, perform sit-ups or V-ups. For the Echo bike, perform calories on any machine available.

Intermediate option:
For time:
20 dumbbell box step-overs
30 GHD sit-ups to parallel
40-calorie Echo bike
30 GHD sit-ups to parallel
20 dumbbell box step-overs

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

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

♀ 12-inch box
♂ 20-inch box

Coaching cues:
To minimize the likelihood of getting dizzy on the GHD, pick a focal point in front of you at the beginning and end your sit-up. Find these focal points as you initiate and complete each rep.

Resources:
Dumbbell Box Step-Over
The GHD Sit-Up
Rogue Echo Bike
GHD Sit-Up Progression

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

10 rounds for time of:
7/10-calorie Echo bike
1 legless rope climb to 15 feet

Compare to 250205.

Post time to comments.

Stimulus and Strategy:
Today’s workout is a repeat from February. Treat each round like a back-and-forth “sprint.” For most, choose options that allow you to keep each round to 90 seconds or less and consider one of two options: one, use the same options as last time and go faster, or two, perform the workout with a more difficult scaling option. Either way is a PR. If you are working to build capacity in legless rope climbs, today could also be a good day to pace the bike to maximize your potential for the rope climbs.

Scaling:
Reduce the calories on the bike and the height of the rope climb.

To reduce the complexity of the legless rope climbs, perform the movement with assistance from your legs or reduce the height of the climb.

In case of an injury or limitation, perform pull-to-stands in place of the rope climbs. For the calories on the bike, consider a 150-meter row or a 150-meter run.

Intermediate option:
7 rounds for time of:
7/10-calorie Echo bike
1 legless rope climb to 12 feet

Beginner option:
5 rounds for time of:
6/8-calorie Echo bike
2 pull-to-stands

Coaching cues:
When seated on the bike, focus on driving through the ball of the foot and sitting up tall. A more upright torso will help you breathe more efficiently and create better posture to push and pull from.

Resources:
Rogue Echo Bike
The Legless Rope Climb
Modified Rope Climb: Pull-to-Stand

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

3 rounds for time of:
1,750/2,500-meter Echo bike
30 wall-ball shots
30 knees-to-elbows

♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target

Post times to the comments.

Stimulus and Strategy:
Today’s workout is a longer effort. Find a pace on the bike you can maintain — avoid coming out hot on the bike and seeing your pace fall off. Sit up tall, breathe, and focus on your cadence. Choose options for the wall-ball shots and the knees-to-elbows that allow you to complete the 60 reps in 5 minutes or less per round. Work hard and have fun!

Scaling:
Reduce the distance on the bike. Reduce the loading of the medicine ball.

To reduce the complexity of the wall-ball shots, consider reducing the height of the target and the weight of the medicine ball. For the knees-to-elbows, reduce the range of motion. Consider performing knees-to-chests or hanging knee raises.

In case of an injury or limitation, consider substituting the bike with an 800-meter run, or 800/1,000 meters on the rower or ski erg. For the wall-ball shots, perform a medicine-ball front squat, dumbbell push press, or light dumbbell thruster. For the knees-to-elbows, perform V-ups or sit-ups.

Intermediate option:
3 rounds for time of:
1,750/2,500-meter Echo bike
30 wall-ball shots
30 knees-to-chests

♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target

Beginner option:
3 rounds for time of:
900/1,250-meter Echo bike
15 wall-ball shots
15 hanging knee raises

♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target

Coaching cues:
On the knees-to-elbows, press down against the pull-up bar, lean back, and pull your knees up to your elbows.

Resources:
Rogue Echo Bike
The Wall-Ball Shot
The Knees-to-Elbows
Kipping Hanging Knee Raises

Find a gym near you:
View the CrossFit map

10 rounds for time of:
7/10-calorie Echo bike
1 legless rope climb to 15 feet

Post time to comments.

Stimulus and Strategy:
Today’s workout is a back-and-forth “sprint.” While the workout, in its entirety, should be completed in 15 minutes or less, each round should be a sprint. Choose options that allow you to keep each round to 90 seconds or less.

Scaling:
Reduce the calories on the bike and the height of the rope climb.

To reduce the complexity of the legless rope climb, perform the movement with assistance from your legs or reduce the height of the climb.

In case of an injury or limitation, perform pull-to-stands in place of the rope climb. For the calories on the bike, consider a 150-meter row or a 150-meter run.

Intermediate option:
7 rounds for time of:
7/10-calorie Echo bike
1 legless rope climb to 12 feet

Beginner option:
5 rounds for time of:
6/8-calorie Echo bike
2 pull-to-stands

Coaching cues:
Use your legs to generate momentum on the legless rope climbs. Work on timing your right leg with your right arm and vice versa. As one leg thrusts upward, that arm should then reach for the next grab on the rope.

Resources:
Rogue Echo Bike
The Legless Rope Climb
Modified Rope Climb: Pull-to-Stand

Find a gym near you:
View the CrossFit map

Complete as many reps as possible in 10 minutes of:
Calories on the Echo bike

Post calories to comments.

Stimulus and Strategy:
There is nothing fancy about today’s workout — it’s just you and the “friendly” bike. A good benchmark is to try to accumulate your body weight in calories. That said, this is a “pain cave” kind of effort. How deep are you willing to go? Experienced athletes should try to maintain an uncomfortable pace for as long as possible. Less-experienced athletes should work at a pace that allows them to stay consistent, breathe, and maintain good posture.

Scaling:
This workout is self-scalable. Slow down, breathe, and find a pace that allows you to recover. Speed up when you can speed up and slow down when you need to slow down. In case of injury or limitation, perform this workout on any machine available.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
Maintaining good posture on the bike can go a long way in mid-workout recovery. Focus on sitting up taller, opening up your airways, and allowing your lungs to get more air.

Resources:
Rogue Echo Bike
Annie Sakamoto vs. the Echo Bike From 240119

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 reps as possible in 30 minutes of:
800-meter run
20 toes-to-bars
20/30 Echo bike calories

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a longer-duration effort. All athletes should aim to complete at least 3 rounds, however, some advanced athletes may be able to knock at the door of 5-6 rounds. Choose an option for toes-to-bar that allows you to maintain consistent sets of 5 or more reps.

Scaling:
Reduce the overall duration of the workout to 15-20 minutes.

Reduce the distance of the run to something you can complete in 5 minutes or less, the number of toes-to-bars to something you can complete in 4 sets or less, and the number of calories to something you can complete in 2 minutes or less.

Reduce the range of motion of the toes-to-bars by performing knees-to-chests, hanging knee raises, or V-ups.

In case of injury or limitation, perform 800/1,000 meters on the rower in place of the run. Perform sit-ups or a 1-minute plank hold in place of toes-to-bar. Perform a 400-meter run or 400/500-meter row in place of the calories on the bike.

Intermediate option:
Complete as many reps as possible in 30 minutes of:
800-meter run
20 knees-to-chests
15/20 Echo bike calories

Beginner option:
Complete as many reps as possible in 20 minutes of:
400-meter run
10 hanging knee raises
10/15 Echo bike calories

Coaching cues:
On longer-duration monostructural efforts, focus on maintaining better posture. Think about keeping your chest facing forward as opposed to facing the ground.

Resources:
Running Fundamentals
The Kipping Toes-to-Bar
Rogue Echo Bike
Kipping Hanging Knee Raise

Find a gym near you:
View the CrossFit map

30-20-10 reps for time of:
Echo bike calories
Pull-ups

Post time to comments.

Scaling:
Today’s workout is a sprint. No holding back. It’s a day to push the pace on the bike and larger sets on the pull-ups. That said, know your limits. If you feel like you need to break on the pull-up bar then do so. Adjust the number of calories, the number of pull-ups, and difficulty of the pull-up to keep your overall time to 10 minutes or less.

Intermediate option:
20-15-10 reps for time of:
Echo bike calories
Pull-ups

Beginner option:.
15-10-5 reps for time of:
Echo bike calories
Ring rows

Coaching cues:
For those performing kipping pull-ups, focus on keeping your feet slightly in front of your body as you push away from the pull-up bar to maintain balance.

Resources:
Rogue Echo Bike
The Kipping Pull-Up
The Butterfly Pull-Up
The Ring Row

Find a gym near you:
View the CrossFit map

CHAD1000X

For time:
1,000 weighted step-ups

♀ 35-lb ruck, 20-inch box
♂ 45-lb ruck, 20-inch box

Post time to comments.

Compare to 231111.

Sara Wilkinson, CrossFit, and Rogue Fitness present the Hero workout CHAD1000X in honor of Navy SEAL Chad Wilkinson who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy, and to raise awareness for suicide prevention.

Click here to officially register and to learn more about CHAD1000X and The Step Up Foundation’s mission to raise awareness around and prevent veteran suicide.

Scaling:
Today’s workout is a long grind. Complete as a team, with a partner, or individually for time. Reduce the load and height of the step-up as needed. If you have completed this workout previously, look back and use that information to help you tackle today’s effort.

Intermediate option:
For time:
1,000 weighted step-ups
♀ 20-lb ruck, you pick the height of the step-ups
♂ 30-lb ruck, you pick the height of the step-ups

Beginner option:
For time:
1,000 unweighted box step-ups
No rucksack, you pick the height of the step-ups.

Coaching cues: During each step-up, focus on keeping your knees tracking in line with the toes and standing up by taking your chest to the sky. These two points will ensure the best posture and mechanics throughout the workout.

Resources:
The Box Step-Up
Tips for Beginners
Partner Tips
CHAD1000X Hero Workout
The Step-Up Foundation
CrossFit Hero and Tribute Workouts

Find a gym near you:
View the CrossFit map

For time:
20-calorie Echo bike
20 clean and jerks
20-calorie Echo bike

♀ 105 lb
♂ 165 lb

Post time to comments.

Compare to 221016.

Scaling:
Today’s workout is a sprint effort. No pacing. Most know what they are capable of if they “game” the bike. However, it becomes a different story and maybe a little more scary when you dance with the unknown. The loading of the barbell should be moderate and allow you to complete the weightlifting portion of this workout with quick sets and minimal rest. Adjust load to spend no more than 4 minutes on the 20 clean and jerks, allowing for a rep at least every 12 seconds.

Intermediate option:
For time:
20-calorie Echo bike
20 clean and jerks
20-calorie Echo bike

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
20-calorie Echo bike
20 clean and jerks
20-calorie Echo bike

♀ 35 lb
♂ 45 lb

Coaching cues:
Think of the clean and jerk as two jumps. The first jump gets the barbell to the shoulders and the second jump gets the barbell from the shoulders to the overhead position.

Resources:
Rogue Echo Bike
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk

Find a gym near you:
View the CrossFit map

For total reps:
Tabata pull-ups
Tabata box jump-overs
Tabata push-ups
Tabata calories on the Echo bike

♀ 20-inch box
♂ 24-inch box

Post total reps to comments.

Scaling:
Today’s workout is a Tabata workout. The most common one is Tabata Something Else. You will perform all 8 sets of an exercise before moving on to the next. A single set is 20 seconds of work and 10 seconds of rest. The goal is to accumulate as many reps as possible within the 20 seconds and across all 8 sets. At the end of your workout, your score will be the total number of reps you completed across all four exercises. When it comes time for the box jump-overs, the safest option is to step down. However, the choice is yours. If you do not have access to an Echo bike, use any bike or machine available.

Intermediate option:
Same as Rx’d.

Beginner option:
For total reps:
Tabata ring rows
Tabata box step-up overs
Tabata push-ups from the knees
Tabata calories on the Echo bike

♀ 12-inch box
♂ 20-inch box

Coaching cues:
If you are kipping the pull-ups, keep your kip tight and rigid for as long as possible. Jump up on the pull-up bar, put your lats in your back pocket, squeeze your legs together, and keep your belly tight. A stable connected structure will last longer.

Resources:
The Pull-Up
CAP Demo | The Box Jump-Over Variations
The Push-Up
The Rogue Echo Bike
Tabata With Erik Preston

Find a gym near you:
View the CrossFit map

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

♀ 35 lb
♂ 45 lb

Post time to comments.

Compare to 240415.

Scaling:
Today’s workout is meant to be a grind. The load of the ruck should allow you to complete at least 15-20 reps unbroken 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 a ruck
800-meter ruck
15 ground-to-overheads with a ruck
800-meter ruck
10 ground-to-overheads with a ruck
800-meter ruck

♀ 10 lb
♂ 15 lb

Coaching cues:
Why should you incorporate rucking in your training?

Mental fortitude is a side of training often overlooked. It’s not easy to find solace in true discomfort. Rucking, however, offers the opportunity to develop both the psychological and physical components of our fitness by forcing us to dig deep through discomfort, develop grit, and come out stronger on the other side.

Resources:
An Intro to Rucking - Get Started
Get GORUCK Ballistic Trainers

Find a gym near you:
View the CrossFit map

In 4 minutes, complete:
3 devils presses
12/15 Echo-bike calories
3 devils presses

In remaining time, complete as many rounds and reps as possible of:
3 ring muscle-ups
5 push-ups
7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post rounds and reps to comments.

Scaling:
Today’s workout is 20 total minutes of work with 1-minute breaks every 4 minutes. This rest period will go by quickly. We suggest pacing for the entire 20-minute workout, not for each 4-minute working window. Each round, pick up where you left off. If you completed 2 rounds + 5 air squats in Round 1, in Round 2, finish the air squats, then start the round over. The goal is to complete the buy-in, in 2 minutes or less on each cycle, so you have around 2 minutes on the AMRAP. Your score is the total rounds and reps completed over 5 cycles.

Intermediate option:
In 4 minutes, complete:
3 devils presses
9/12 Echo-bike calories
3 devils presses

In remaining time, complete as many rounds and reps as possible of:
3 strict pull-ups
5 push-ups
7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 25-lb dumbbells
♂ 45-lb dumbbells

Beginner option:
In 4 minutes, complete:
2 devils presses
7/10 Echo-bike calories
2 devils presses

In remaining time, complete as many rounds and reps as possible of:
3 ring rows
5 hand-elevated push-ups
7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Coaching cues:
As you jump your feet to your hands in the devils presses, pull your chest up away from the floor, set your back, and then use your hips to swing the dumbbells to the overhead position.

Resources:
CAP Demo: The Devils Press
Rogue Echo Bike
The Kipping Muscle-Up
The Push-Up
The Air Squat
The Strict Pull-Up
The Ring Row

Find a gym near you:
View the CrossFit map

5 rounds for time of:
400-meter run
1,600-meter Echo bike

Post time to comments.

Scaling:
Today’s workout is a longer endurance-based effort. Push to complete a single round in 6 minutes or less. If you expect this workout to take you longer than 30 minutes, scale the distance of both the run and bike.

Intermediate option:
Same as Rx’d.

Beginner option:
3 rounds for time of:
400-meter run
700-meter Echo bike

Resources:
CrossFit Online Course - Running
From the Archives: Running Technique
Rogue Echo Bike

Find a gym near you:
View the CrossFit map

With a partner, on a running clock, for time:

At 0:00
10 rounds each:
7/10-calorie Assault bike

Rest

At 12:00
5 rounds each:
30 wall-ball shots

♀ 14 lb
♂ 20 lb

Post time to comments.

Scaling:
The goal is to finish the bike calories in under 30 seconds in each round, including transition time. You should be aiming to complete the first part in 10 minutes or less. Adjust the calories as needed to have a solid 15- to 20-second sprint each round.

The second portion is intended to be unbroken and done in 1 minute per round per person. Adjust the number of reps to challenge each partner to go hard.

Intermediate option:
With a partner, on a running clock, for time:

At 0:00
10 rounds each:
5/8-calorie Assault bike

Rest

At 12:00
5 rounds each:
20 wall-ball shots

♀ 14 lb
♂ 20 lb

Beginner option:
With a partner, on a running clock, for time:

At 0:00
10 rounds each:
20-second effort on Assault bike

Rest

At 12:00
5 rounds each:
10 wall-ball shots

♀ 6 lb
♂ 10 lb

Resources:
Air Bike Setup
Rogue Echo Bike
The Wall-Ball Shot

Find a gym near you:
View the CrossFit map

5 rounds for total reps:

On a 2-minute clock:
20/25-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.

♀ 205 lb
♂ 275 lb

Post reps to comments.

Scaling:
Lifting moderate to heavy loads under duress is a skill, and today’s workout aims to practice just that. This effort is meant to be five sprints with plenty of rest between rounds. Push to finish the calories as quickly as possible, and then work to accumulate as many reps as possible on the deadlift. Expect the barbell to feel heavier than you want it to after finishing on the bike. This is by design. Athletes should choose a weight that allows them to perform at least 5 reps in each round. All athletes should not let their intensity overshadow the importance of lifting with proper technique. Find a load with which you can maintain proper form, even when you are pushing your intensity.

Intermediate option:
5 rounds for total reps:

On a 2-minute clock:
15/20-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.

♀ 135 lb
♂ 205 lb

Beginner option:
5 rounds for total reps:

On a 2-minute clock:
8/12-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.

♀ 65 lb
♂ 95 lb

Coaching cues:
Before lifting the bar off the ground, consider your deadlift setup: Your hands should be shoulder width, your feet should be between hip- and shoulder-width with your heels down, your shoulders should be slightly in front of the bar, and your chest should be up with a solid lumbar curve.

Resources:
The Rogue Echo Bike
The Deadlift

Find a gym near you:
View the CrossFit map

Rest Day

Featured Article:
Your Guide to the 2024 CrossFit Games Spectator Experience

The 2024 CrossFit Games are the pinnacle of the season when we crown the Fittest on Earth. In the CrossFit community, the Games are also a chance to come together to experience the competition, fun, and camaraderie that is CrossFit. Whether fans choose to spend their days cheering on their favorite athletes, working out, exploring the local area, or enjoying a combination of everything the Games have to offer, all are guaranteed to leave with fond memories to inspire them throughout the year.

Check out this article for everything you need to know to optimize your experience in Fort Worth, including information on the FREE CrossFit Experience where you can watch the Games on a massive screen, shop the CrossFit Store, interact with our partners and vendors, rub elbows with CrossFit celebrities, get your fitness in, learn from expert Seminar Staff trainers, and more!

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Rest Day

Featured Video:
“Four Friends Take on the Level 2”

The CrossFit Level 2 Course builds on the concepts and movements introduced at the Level 1, and is suited for any CrossFit trainer serious about delivering quality coaching. Participants enhance their understanding of the CrossFit methodology, program design, and implementation, while advancing their skills when coaching others in movements and workouts.

In this video, go behind the scenes with four friends as they attend the Level 2 Course. The group met through CrossFit, and they have lost a combined 600 pounds while living the CrossFit lifestyle. While none of the four initially saw CrossFit as a pathway to becoming a coach, each realized they had something great to offer to the community through coaching.

Coaching Cues:
Improving performance in the gym and quality of life outside of the gym requires intentionality for both training hard and prioritizing rest. It all comes down to training smart — not in excess. If you want to continue to adapt, work out consistently, and stay with it for the long run, it’s time to embrace the rest day.

How do you spend yours?

Guest Programmer – Christian Harris
June 24-July 7, 2024

Rest Day

The rest day — embraced by some and dreaded by others — is in some ways just as important as the days hit with intensity in the gym.

Scheduled rest days enable us to maximize intensity in training, either because we just rested and we’re feeling fresh or because we know we have a rest day coming up.

Taking regular rest days allows us to choose our rest days before they choose us, reducing the risk of injury, training plateaus, and burnout.

It’s also important to note that while it’s good to have a set schedule, things can and will change over time depending on an athlete’s health, age, stress levels, nutrition, and goals.

Check-in regularly, analyze your performance, and make tweaks accordingly. Better yet, chat with a CrossFit trainer at your local affiliate, find accountability — both for showing up and for resting — and create a plan to maximize intensity and improve fitness for life.

Complete as many reps as possible in 14 minutes of:

1,200-meter ruck
24 toes-to-bars
12 push jerks
Max box step-ups with your ruck in the remaining time

♀ 125-lb barbell, 30-lb ruck, and 20-inch box
♂ 185-lb barbell, 45-lb ruck, and 24-inch box

Post total step-ups reps to comments.

Scaling:
Today’s chipper-style workout challenges you to get through the first three exercises before you can earn a score. If you want more time with the box step-ups, you need to move quickly. Athletes should reduce the distance of the ruck, the difficulty of the toes-to-bars, and the load of the push jerks to give themselves at least 90 seconds to perform max reps of the box step-ups with the ruck. Some athletes could have several minutes, but that means they need to be moving! Athletes should start with the ruck, take it off for the toes-to-bars and push jerks, and then put the ruck back on for the box step-ups.

Intermediate option:
Complete as many reps as possible in 14 minutes of:

1,200-meter ruck
24 knees-to-armpits
12 push jerks
Max box step-ups with your ruck in the remaining time

♀ 95-lb barbell, 20-lb ruck, 20-inch box
♂ 135-lb barbell, 30-lb ruck, and 24-inch box

Beginner option:
Complete as many reps as possible in 14 minutes of:

800-meter run
24 hanging knee raises
12 push presses
Max box step-ups in the remaining time

♀ 35-lb barbell and 20-inch box
♂ 45-lb barbell and a 24-inch box

Resources:
Get GORUCK Ballistic Trainers™
An Intro to Rucking — Get Started
The Toes-to-bar
The Push Jerk
The Push Press
Drills for the Toes-to-bar

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Nam Vo of Jeff Adler at the 2022 Atlas Games in Montréal, Canada.

Guest Programmer – Rob Lawson
April 30-May 12, 2024

For time:
50 dumbbell push presses
50 box jumps
50 dumbbell front squats
50 GHD sit-ups
50 dumbbell thrusters

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

Post time to comments.

Scaling:
In this workout, we deconstruct the dumbbell thruster into the push press and the front squat before combining them again — all paired with a test of leg and core stamina in the box jumps and GHD sit-ups.

This dumbbell chipper starts fast and gets a bit sticky in the front squats. In order to finish in sub-15 minutes, you will need to keep moving on the thrusters, stringing together big sets.

The accumulation of work becomes evident when you start your first couple of thrusters. Dig in and go big for the finish!

The goal is to be done around the 20-minute mark.

Intermediate option:
For time:
35 dumbbell push presses
35 box jumps
35 dumbbell front squats
35 GHD sit-ups to parallel
35 dumbbell thrusters

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

Beginner option:
For time:
25 dumbbell push presses
25 box step-ups
25 dumbbell front squats
25 hollow rocks
25 dumbbell thrusters

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

Resources:
The Dumbbell Push Press
The Dumbbell Front Squat
The Dumbbell Thruster
The Box Jump
The GHD Sit-up
Learn More About Guest Programming

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at Camelback CrossFit in Scottsdale, Arizona.

Level Up Your CrossFit Skills
CrossFit courses and certifications are perfect for athletes and trainers seeking to improve their health and fitness through 
effective training and nutritional strategies. Get Started →

Guest Programmer – Rob Lawson
April 30-May 12, 2024

For time:
800-meter run
30 burpee bar muscle-ups
800-meter run

Post time to comments.

Scaling:
Thirty bar muscle-ups for time is a well-known benchmark. Today, we’ll add a burpee to each bar muscle-up and sandwich them between 800-meter runs. This is a nice progression from the burpee pull-ups we saw on 240430.

The burpee bar muscle-up is a forgotten tool when developing bar muscle-up capacity because effectively, you’re doing 30 single bar muscle-ups. The first bar muscle-up of a set is arguably the hardest, as when you come down from the top of the first rep, you can naturally generate more swing and a bigger kip into consecutive reps. Today, the goal is to make that first bar muscle-up a little easier by practicing it 30 times.

The first 800-meter run should raise the heart rate, and the burpee will cause core fatigue and pushing redundancy with the bar muscle-up, so this workout does get grimy. The burpee quickly becomes a mental test of making sure you keep moving. Finishing with the run means we can let loose and push the pace — aim to finish the last 800 meters faster than the first.

A great goal is to complete this workout in sub-15 minutes, and those who really want to push can aim for the 10-minute mark.

Intermediate option:
For time:
600-meter run
30 burpee jumping bar muscle-ups
600-meter run
*Use a pull-up bar that is elbow height when your arms are overhead.

Beginner option:
For time:
400-meter run
20 burpee low-ring muscle-up transitions
400-meter run
*Perform a burpee, and then a single low-ring muscle-up transition.

Resources:
The Burpee
The Kipping Bar Muscle-up
Burpee Bar Muscle-ups With Heber Cannon
Learn More About Guest Programming

Find a gym near you:
View the CrossFit map

Featured photo:
CrossFit Level 2 Medical Doctors Certificate Course at The Ranch in Aromas, California

Level Up Your CrossFit Skills
CrossFit courses and certifications are perfect for athletes and trainers seeking to
improve their health and fitness through 
effective training and nutritional strategies. Get Started →

Guest Programmer – Rob Lawson
April 30-May 12, 2024

For time:
Designated calories on the Echo bike (see below)
9-6-3
Sandbag ground-to-shoulders

♀ 18-12-7 calories, 100 lb
♂ 21-15-9 calories, 150 lb

Post time to comments.

Scaling:
Today’s workout is a short sprint of pure grunt work. The calories on the bike are meant to be completed as fast as possible with the first set taking no more than 90 seconds. The sandbag should be moderately heavy. If you don’t have a sandbag, substitute a heavy D-ball or a barbell power clean (125/185 lb). The goal is to finish between 5-7 minutes, while some may push for sub-5 minutes. This workout will test the lungs and legs.

Intermediate option:
For time:
15-12-9
Calorie Echo bike
9-6-3
Sandbag ground-to-shoulders

♀ 70 lb
♂ 100 lb

Beginner option:
For time: 12-9-6
Calorie Echo bike
7-5-3
Sandbag ground-to-shoulders

♀ 35 lb
♂ 50 lb

Resources:
Annie Sakamoto vs. the Echo Bike
Sandbag Training
Shop: Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona

3 rounds for time of:
75 double-unders
15/21-calorie Echo bike
5 front squats

♀ 155 lb
♂ 225 lb

Post times to comments.

Scaling:
Today’s workout is meant to be a heavy sprint. Regardless of the other two movements, push the pace on the bike and don’t game it. Exiting the bike a little wobbly is what makes this workout fun. The 5 front squats should be tough and feel heavy; however, you should be able to clean the barbell to start the reps and perform each set unbroken.

Intermediate option:
3 rounds for time of:
35 double-unders
10/15-calorie Echo bike
5 front squats

♀ 125 lb
♂ 185 lb

Beginner option:
3 rounds for time of:
75 single-unders
7/10-calorie Echo bike
5 front squats

♀ 55 lb
♂ 75 lb

Resources:
The Double-under
The Front Squat
The Single-under
Shop: Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Meg Ellery at Ocean State CrossFit in Cranston, Rhode Island.

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.

5 rounds each for time of:
800/1,000-meter standing bike
*Rest 2 minutes between efforts.

Post each time to comments.

Scaling:
Today’s intervals are all-out sprints on the bike with a twist — you will stand as you pedal. Expect this to add some spice to the workout. Use any stationary bike you have available (e.g., Echo bike, Assault bike, airdyne bike). Each round should be maximal effort. This means each set should occupy every ounce of your capacity, both mental and physical. As long as you are pushing these physical and psychological tolerances then you are hitting this workout as intended. Following each set, rest 2 minutes before the next attempt.

Intermediate option:
Same as Rx’d

Beginner option:
5 rounds each for time:
600/750-meter standing bike
*Rest 2 minutes between efforts.

Resources:
Air Bike Setup
Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler during Open Workout 24.2 at CrossFit Canvas in Caldwell, Idaho.

Open Workout 24.2

As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders

Post rounds and reps completed to comments and submit your results as part of the 2024 CrossFit Open.

♀ 125 lb
♂ 185 lb

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:
Open Workout 24.2 Tips
Rowing Technique Tips
The Deadlift
The Double-Under
From Single-Unders to Double-Unders

Looking for the CrossFit Open Workout?

See Open Workout 24.2 →

Submit Your Score →
Reminder: 24.2 scores are due before 5 p.m. PT, Monday, March 11.

Featured photo:
Taken by Charlotte Foerschler during Open Workout 24.2 at the "Shred Shed" in Boise, Idaho

Rest Day

Recommended: Watch “The Simple Life at CrossFit Makai”

What makes a great CrossFit gym? Not lots of space or top-notch gear (although great CrossFit gyms can have those things, too). “I believe what it takes to run an effective CrossFit affiliate is a solid handle on the CrossFit methodology, but an even greater passion for wanting to serve other people,” says Mee Lee, owner of CrossFit Makai in Ventura, California, and CrossFit Level 3 Trainer.

Join us for FUN!
Sign up now for the 2024 Open →

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