CrossFit's Workout Of The Day

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

Add weight each set.

Compare to similar 251124.

Post loads to comments.

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

Intermediate option:
Same as Rx'd.

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

Add weight each set.

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

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Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
5 chest-to-bar pull-ups

♀ 65-lb barbell
♂ 95-lb barbell

Post rounds and reps to comments.

Stimulus and Strategy:
Today we have 8 minutes of fast transitions — 100+ total reps, and no rest for the shoulders or grip. Think 80+ overhead squats and 40+ chest-to-bar pull-ups. This is a lot of work in a short time. Make it a goal to hold a round every minute, shooting for 8 rounds. Overhead squat loading must allow for straight arms overhead and a full depth, flat foot position at the bottom of the squat. Due to the expectation of fast transitions, the chest-to-bar option needs to be relatively easy for the first half of the workout, but as fatigue sets in, it will quickly become more challenging. For advanced athletes, shoot for 40-second rounds.

Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
3 chest-to-bar pull-ups

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
10 overhead squats
5 ring rows

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Overhead Squat
The Chest-to-Bar Pull-Up
The Ring Row

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3 rounds for time of:
100 double-unders
25 burpees to a target
15 knees-to-elbows

Use your knees-to-elbows bar as the target for your burpees.

Post time to comments.

Stimulus and Strategy:
Today, we have a tough workout that will tax your shoulders and coordination under fatigue. Maintain relaxed shoulders, and aim to complete double-unders in 2 minutes or less. Find a target for your burpees that is optimally 6 inches out of your reach. The goal for today is consistency — try to maintain a pace of 2 minutes or less on your burpees. Emphasize a hard press down on the knees-to-elbows; choose a scale that allows you to complete these in 1 minute or less. Maintain short breaks and stay consistent in each round.

Intermediate option:
3 rounds for time of:
50 double-unders
20 burpees to a target
15 hanging knee raises to chest height

Use your hanging knee raise bar as the target for your burpees.

Beginner option:
3 rounds for time of:
50 single-unders
15 burpees
15 hanging knee raises

Resources:
The Double-Under
Burpee to a Target Tips
The Kipping Knees-to-Elbows
Knees-to-Elbows Tips
The Burpee
The Kipping Hanging Knee Raise

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21-15-9 reps for time of:
Dumbbell box step-overs
Chest-to-bar pull-ups

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

Post time to the comments.

Stimulus and Strategy:
Today, you'll take on a grippy workout that will challenge you to be smart about breaks, while still pushing intensity. Choose a load that allows you to continue moving with minimal breaks on the dumbbell box step-overs. Plan to hold the dumbbells at your sides in a farmers-carry position. Scale the pull-ups as needed for you to complete the reps in 1-3 sets each round. The descending rep scheme should allow you to keep the intensity up even as your grip and shoulders fatigue.

Intermediate option:
21-15-9 reps for time of:
Dumbbell box step-overs
Pull-ups

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

Beginner option:
21-15-9 reps for time of:
Dumbbell box step-overs
Jumping pull-ups

♀ 15-lb dumbbells and a 12-inch box
♂ 25-lb dumbbells and a 12-inch box

Resources:
The Dumbbell Box Step-Over
The Kipping Chest-to-Bar Pull-Up
The Kipping Pull-Up
Jumping Pull-Up Progression

Find a gym near you:
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Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead squats, left arm
6 dumbbell overhead squats, right arm
12 lateral jumps over the dumbbell

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post reps to comments.

Stimulus and Strategy:
Today, we have a short AMRAP with some intended pressing interference between the snatches and overhead squats. Efficient use of your hips in the snatch will save your shoulders a bit for the overhead squats. Keep your working arm locked out in the overhead squat to maintain the ability to push through fatigue. Use the lateral jumps to catch your breath and allow your shoulders to rest before starting the next set of snatches.

Intermediate option:
Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead squats, left arm
6 dumbbell overhead squats, right arm
12 lateral jumps over the dumbbell

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
Complete as many rounds and reps as possible in 9 minutes of:
12 alternating dumbbell hang snatches
6 dumbbell overhead reverse lunges, left arm
6 dumbbell overhead reverse lunges, right arm
12 lateral steps over the dumbbell

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
The Dumbbell Hang Power Snatch
The Dumbbell Overhead Squat

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Every minute on the minute for 8 minutes:
2 shoulder presses

Add weight every 2 minutes. Use 50-60% of the heaviest set for the workout.

Then,

4 rounds for time of:
400-meter run
12 shoulder presses

Post loads and time to comments.

Stimulus and Strategy:
Today's workout is a sneaky upper-body pressing stamina day. Expect these shoulder presses to be a bit more challenging with an elevated heart rate. The loading for intermediate and Rx'd athletes will be 50-60% of their heaviest set in the strength work. This loading should feel light to moderate and allow you to perform your reps in 2 sets or less. This is a good starting point, and you can always adjust as needed. Plan on taking the barbell out of a rack during the EMOM, but for the workout, you will take the barbell from the ground. Push the pace on each run. Get to the bar, pick it up, and get right to work.

Intermediate option:
Same as Rx'd.

Beginner option:
Every minute on the minute for 8 minutes:
2 shoulder presses

Add weight every 2 minutes. Use 50-60% of the heaviest set for the workout.

Then,

4 rounds for time:
200-meter run
12 shoulder presses

Resources:
The Shoulder Press
Running | Change in Support Drill

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3 rounds for reps of:
On a 90-second clock:
50-foot handstand walk
Max-reps knees-to-elbows

Rest 90 seconds

On a 90-second clock:
50-foot handstand walk
Max-reps walking lunges

Rest 90 seconds

Post total reps to comments.

Stimulus and Strategy:
Today, you'll take on bodyweight couplet intervals. Find a handstand walk variation that allows for at least 30 seconds to perform the bodyweight movement each round. Shoot for at least 30 seconds to perform max reps, aiming for at least 6 knees-to-elbows and 10 walking lunges each round. If you are close, but inconsistent, with handstand walking, consider still attempting the Rx'd variation for the workout, but move on to the next movement with at least 30 seconds remaining in the interval. Have fun today!

Intermediate option:
3 rounds for reps of:
On a 90-second clock:
25-foot handstand walk or 20 alternating shoulder taps
Max-reps knees-to-chests

Rest 90 seconds

On a 90-second clock:
25-foot handstand walk or 20 alternating shoulder taps
Max-reps walking lunges

Rest 90 seconds

Beginner option:
3 rounds for reps of:
On a 1-minute clock:
50-foot bear crawl
Max-reps hanging knee raises

Rest 2 minutes

On a 1-minute clock:
50-foot bear crawl
Max-reps walking lunges

Rest 2 minutes

Resources:
The Handstand Walk
The Kipping Knees-to-Elbows
Pike Shoulder Taps
Plank Shoulder Taps
The Bear Crawl
The Kipping Hanging Knee Raise

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For time:
2-minute plank hold
30 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
20 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
10 box jump-overs
100-meter dumbbell farmers carry

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

Post time to comments.

Stimulus and Strategy:
Today, you'll take on a descending box jump-over challenge with plank holds and farmers carries mixed in. This will serve as midline work made extra challenging, thanks to an elevated heart rate. Aim to complete the plank holds and farmers carries in 2 sets or less. Make sure you hold a sound hollow position through all plank-hold efforts. If your hips begin to sag or pike, scale the movement. Move as quickly as you can during the box jump-overs, while maintaining confidence with each jump. Remember to stand tall with the dumbbells and move through the farmers carries with your shoulders pulled back and down.

Intermediate option:
For time:
2-minute plank hold
30 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
20 box jump-overs
100-meter dumbbell farmers carry
2-minute plank hold
10 box jump-overs
100-meter dumbbell farmers carry

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

Beginner option:
For time:
1-minute plank hold
20 box jump-overs
100-meter dumbbell farmers carry
1-minute plank hold
15 box jump-overs
100-meter dumbbell farmers carry
1-minute plank hold
10 box jump-overs
100-meter dumbbell farmers carry

♀ 10-lb dumbbells and a 12-inch box
♂ 15-lb dumbbells and a 20-inch box

Resources:
The Plank Hold
Plank Variations
Box Jump-Over Variations
The Dumbbell Farmers Carry

Find a gym near you:
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On a 90-second clock, complete 5 rounds for reps of:
200/250-meter row
Max-reps strict handstand push-ups

Rest 90 seconds

Then, on a 90-second clock, complete:
200/250-meter row
Max-reps strict ring dips

Rest 90 seconds

Post reps to comments.

Stimulus and Strategy:
Today’s workout consists of pulling and pressing intervals. The goal is to finish each row in 1 minute or less and have around 30 seconds to perform the strict pressing movement. The one-to-one work-to-rest ratio should allow for just enough rest and an opportunity to push the pace on each row.

Scaling:
Reduce the distance on the row.

To reduce the complexity of the strict handstand push-ups, decrease the range of motion by placing one or two AbMats or mats underneath your head. For the strict ring dips, perform foot-assisted ring dips.

In case of injury or limitation, for the row, perform a 200-meter run or 500/700-meter Echo bike. For the strict handstand push-ups, perform pike push-ups or seated dumbbell shoulder presses. For the strict ring dips, perform bench or box dips or banded tricep press-downs.

Intermediate option:
On a 90-second clock, complete 5 rounds for reps of:
200/250-meter row
Max-reps pike push-ups with feet on a box

Rest 90 seconds

Then, on a 90-second clock, complete:
200/250-m row
Max-reps foot-assisted ring dips

Rest 90 seconds

Beginner option:
On a 90-second clock, complete 5 rounds for reps of:
200/250-meter row
Max-reps dumbbell shoulder presses

Rest 90 seconds

Then, on a 90-second clock, complete:
200/250-meter row
Max-reps bench or box dips

Rest 90 seconds

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Coaching cues:
On the strict handstand push-ups, as soon as the head touches the floor, drive through your palms, squeeze your belly tight, tuck your chin, and push your head through your arms.

Resources:
Rowing | Faults and Fixes
The Strict Handstand Push-Up
The Strict Ring Dip
The Pike Push-Up
Foot-Assisted Ring Dip Scaling Options
The Dumbbell Shoulder Press

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Rest Day

Active Shoulders: The Foundation of Safe and Strong Movement in CrossFit

Your shoulder isn't actually a ball-and-socket joint; it's more like a golf ball on a tee, which means it needs to be actively locked in when supporting load. If you've been doing push-ups, planks, or overhead movements without understanding active shoulders, you're probably doing them wrong and missing out on both safety and performance gains. This one concept applies to nearly every upper-body movement you do in CrossFit, and understanding it changes everything.

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Push press 5-5-3-3-3-1-1-1-1 reps

Compare to 230509.

Post loads to comments.

Stimulus and Strategy:
Today is a heavy day. Keep in mind that heavy is relative to each athlete's capacity and experience. Look 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 plan to go as heavy as possible across all sets as long as technique and safety are maintained. 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 the movement with a pair of dumbbells or completing shoulder presses.

In case of an injury or limitation, consider using a single dumbbell or kettlebell. If you are unable to add load, consider handstand push-ups, pike push-ups, or push-ups.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
In an attempt to keep your torso more vertical in the dip-and-drive phase of the push press, visualize yourself keeping your shoulders and hips against a wall as you dip and drive.

Resources:
The Push Press

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12 rounds for time, starting with 1 and adding an exercise each round:
1 wall walk
2 candlestick rocks
3 burpees
4 push-ups
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 handstand push-ups
12 single-leg squats

Perform this workout like the "12 Days of Christmas" song. In Round 1, perform 1 wall walk. In Round 2, perform 2 candlestick rocks, then 1 wall walk. In Round 3, perform 3 burpees, 2 candlestick rocks, and 1 wall walk. Continue adding a new exercise each round.

Post time to comments.

Compare to 241225.

Stimulus and Strategy:
Today’s workout is all bodyweight movements. Scale the difficulty of each element so you can keep moving and perform the reps of each movement unbroken — more moving and less hook-gripping your shorts.

Scaling:
The exercises with the most reps are push-ups through jumping lunges — anywhere from 36 to 42 reps. Reduce the reps as needed or only perform the even rounds (i.e., in Round 1, perform 2 candlesticks, then 1 inchworm. In Round 2, complete 4 knee push-ups, 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding two new exercises each even round).

To reduce the complexity of these bodyweight movements, reduce the range of motion. For example, on the wall walks, only take two steps toward the wall or perform inchworms. On the burpees, perform up-downs. On the handstand push-ups, perform dumbbell shoulder presses or pike push-ups. And for the single-leg squats, use a higher target, air squats, or even a narrow-stance air squat.

In case of injury or limitation, substitute equipment to preserve the movement function as much as possible, or choose an alternative suitable for your situation.

Intermediate option:
Same as Rx’d.

Beginner option:
12 rounds for time, starting with 1 and adding an exercise each round:
1 inchworm
2 candlestick rocks
3 burpees
4 push-ups from the knees
5 walking lunges
6 air squats
7 sit-ups
8 jumping squats
9 jumping lunges
10 broad jumps
11 dumbbell shoulder presses
12 box step-ups

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

Perform the workout like the "12 Days of Christmas" song. In Round 1, perform 1 inchworm. In Round 2, perform 2 candlesticks, then 1 inchworm. In Round 3, perform 3 burpees, 2 candlesticks, then 1 inchworm. Continue adding a new exercise each round.

Coaching cues:
As you lower yourself to the bottom of an air squat, think about grabbing the floor with your toes and “screwing” your feet into the ground. This will keep your knees tracking your toes and your entire foot in contact with the ground.

Resources:
The Wall Walk
Candlestick Conditioning Drills
The Burpee
The Push-Up
The Walking Lunge
The Air Squat
The AbMat Sit-Up
The Jumping Squat
Jumping Lunge Tips
The Broad Jump
The Kipping Handstand Push-Up
The Single-Leg Squat
Push-Up From the Knees
The Dumbbell Press
The Box Step-Up

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3 rounds, each for time:
1,600-meter run

Rest 5 minutes between efforts.

Post all three times to comments.

Stimulus and Strategy:
Today’s effort is three individual mile runs. Compare each mile to your split times of the most recent 5K run two weeks ago. The goal is to push the pace on each mile faster than those splits. The rest between sets should allow you to recover enough to push each effort.

Scaling:
To reduce the volume of this effort, cut the distances in half.

Today is a day when most athletes can perform this as prescribed. However, if you are new or less experienced, complete the beginner option.

In case of injury or limitation, perform 3,500/5,000 meters on the Echo bike or 1,600/2,000 meters on the rower.

Intermediate option:
Same as Rx’d.

Beginner option:
3 rounds, each for time:
800-meter run

Rest 5 minutes between efforts.

Coaching cues:
Check your running posture — relax your shoulders, keep your torso upright, and set your gaze directly ahead of you. Maintaining a neutral spine and sound running posture will allow for more efficient running technique, reduced fatigue, and improved recovery.

Resources:
Running | Change in Support Drill
Running | Falling Forward
Running | Line Drills
Running | Partner Falling Drill
Running Drills | High Knees and Butt Kickers

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5 rounds for time of:
10 thrusters
20-second L-sit hold
30-second handstand hold

♀ 65 lb
♂ 95 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout combines a movement with an extensive range of motion with two static holds. Expect this effort to be more metabolic than you think it might be. The thruster weight should be relatively light and allow you to perform your reps unbroken. For the holds, choose variations that allow you to complete both in 3 sets or fewer. Perform the handstand hold against a wall.

Scaling:
Reduce the load of the barbell. Reduce the duration of the holds. To reduce the complexity of the thrusters, perform the movement with a pair of dumbbells.

For the L-sit holds, bend the knees of one or both legs. For the handstand holds, perform pike holds or plank holds.

In case of injury or limitation, for the thrusters, perform single-arm dumbbell thrusters. If there is an overhead limitation, perform front squats. If there is a squatting limitation, perform push presses. For the L-sit holds, perform seated leg-raise holds. For the handstand holds, perform seated dumbbell shoulder press holds with one or two dumbbells.

Intermediate option:
5 rounds for time of:
10 thrusters
20-second L-sit hold, both knees bent
30-second handstand hold

♀ 55 lb
♂ 75 lb

Beginner option:
5 rounds for time of:
10 thrusters
15-second seated leg-raise hold, both legs bent
20-second overhead plate hold

♀ 35-lb barbell and a 10-lb plate
♂ 45-lb barbell and a 15-lb plate

Coaching cues:
To increase the thrusters' cycle rate, pull the barbell down from the overhead position. As soon as the barbell touches the shoulders, begin your next rep.

Resources:
The Thruster
The L-Sit
Handstand | Kicking Up to a Wall
L-Sit Variations
Handstand Hold Progression

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For time:
800-meter run
400-meter back-rack barbell carry
200-meter walking lunge

♀ Bodyweight barbell
♂ Bodyweight barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout is a grind. The goal is to keep moving. Push the pace of the run, but only as much as you can get back to your barbell and right to work on your back-rack carry. For the back-rack carry, take the barbell out of a rack, if possible. Otherwise, if necessary, reduce the load and take the barbell from the ground. The loading for the back-rack carry should be moderate and uncomfortable after the first 100-200 meters. Push through the doubt and challenge yourself to walk the entire distance without putting the barbell down. If you do have to put it down, remember, you’ll have to pick it back up and get it on your back. Shut out the negative thoughts and have fun with this challenge.

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

To reduce the complexity of the back-rack barbell carry, reduce the distance. For the walking lunge, perform a reverse lunge or reduce the range of motion.

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 back-rack barbell carry, perform the carry with one or two dumbbells in the front-rack position. For the walking lunge, perform low box step-ups.

Intermediate option:
For time:
800-meter run
400-meter back-rack barbell carry
200-meter walking lunge

♀ ¾-bodyweight barbell
♂ ¾-bodyweight barbell

Beginner option:
For time:
400-meter run
200-meter back-rack barbell carry
50-meter walking lunge

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
During the back-rack carry, place your hands just outside your shoulders and drive the elbows back toward the backside of your body. This will give your upper-back muscles a better opportunity to create a shelf to support the barbell.

Resources:
Pose Running Drills | Lean and Pull
The Back-Rack Barbell Carry
The Walking Lunge

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Every minute on the minute for 20 minutes, for total reps, complete:
Minute 1: Calories on the rower
Minute 2: Alternating dumbbell hang clean-to-overheads
Minute 3: Toes-to-bars
Minute 4: Rest

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post reps to comments.

Stimulus and Strategy:
Today’s workout is a choose-your-own-adventure style effort. Push hard for the entire minute with each exercise if you are looking for a challenge. Otherwise, manage your pace with each exercise and adjust accordingly based on your ability to recover.

Scaling:
Reduce the loading of the dumbbell. Reduce the time you are working during each minute. To reduce the complexity of the toes-to-bars, decrease the range of motion. In case of injury or limitation, for the dumbbell hang clean-to-overheads, perform single-arm Russian kettlebell swings. For the toes-to-bars, perform V-ups or sit-ups.

Intermediate option:
Every minute on the minute for 20 minutes, for total reps, complete:
Minute 1: Calories on the rower
Minute 2: Alternating dumbbell hang clean-to-overheads
Minute 3: Knees-to-chests
Minute 4: Rest

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
Every minute on the minute for 20 minutes, for total reps, complete:
Minute 1: Calories on the rower
Minute 2: Alternating dumbbell hang clean-to-overheads
Minute 3: Hanging knee raises
Minute 4: Rest

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
To maximize efficiency and cycle rate with the dumbbell, focus on receiving the dumbbell at the shoulder in a partial squat. Then, as you stand up with speed, take the dumbbell overhead.

Resources:
Rowing | Body Position Tips
Single-Arm Dumbbell Hang Power Clean
Single-Arm Dumbbell Shoulder-to-Overhead
The Kipping Toes-to-Bar
Hanging Knee Raise | Kipping

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

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

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

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

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

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

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

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

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

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

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

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

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Mary

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

Post rounds completed to comments.

Compare to 220726.

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark and continues to build off of the previous two weeks. Mary is Cindy’s older sister, metaphorically speaking. The pressing and squatting elements are more challenging, and there is an increase in pull-up volume. If you can perform one or all three movements as prescribed, you should attempt this effort as Rx’d. Manage your reps in each round. Don’t push to failure too early, remember to breathe, and take breaks as needed.

Scaling:
Reduce the overall duration of the workout. Reduce the reps of the pull-ups.

To reduce the complexity of the handstand push-ups, perform pike push-ups. For the single-leg squats, perform these to a target, such as a box or a bench. For the pull-ups, perform jumping pull-ups or ring rows.

In case of injury or limitation, for the handstand push-ups, perform dumbbell shoulder presses. For the single-leg squats, perform reverse lunges or air squats. For the pull-ups, perform foot-assisted pull-ups or bent-over dumbbell rows.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
5 pike push-ups
10 alternating single-leg squats to a target
10 pull-ups

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 push-ups to a 24-inch box
10 air squats
15 ring rows

Coaching cues:
For the single-leg squats, focus on letting your chest lean over the thigh of the leg you are squatting on.

Resources:
The Kipping Handstand Push-Up
The Single-Leg Squat
The Kipping Pull-Up
The Pike Push-Up
Single-Leg Squat | Scaling
Push-Up Tips
The Air Squat
The Ring Row

Find a gym near you:
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For time:
600-meter row
12 hang squat cleans
6 wall walks
400-meter row
8 hang squat cleans
4 wall walks
200-meter row
4 hang squat cleans
2 wall walks

♀ 125 lb
♂ 185 lb

Stimulus and Strategy:
Today’s workout is a triplet with a descending rep scheme. The loading of the barbell should be moderate to heavy. Choose a weight that allows you to complete the reps in three sets or fewer. Push the pace on the rower and manage your reps on the wall walks. Breathe between reps and don’t burn out in the first set.

Scaling:
Reduce the loading of the barbell. Reduce the distance on the rower.

To reduce the complexity of the hang squat cleans, use a pair of dumbbells or consider performing a hang power clean, plus a front squat for each rep. For the wall walks, reduce the range of motion by only taking 1-3 steps toward the wall.

In case of injury or limitation, for the row, perform a 600/400/200-meter run or 500/900/1,300-meter Echo bike. For the hang squat cleans, consider hang medicine-ball cleans or kettlebell swings, plus a goblet squat. For the wall walks, perform inchworms, plus a push-up for each rep.

Intermediate option:
For time:
600-meter row
12 hang squat cleans
6 partial wall walks (2 steps toward the wall)
400-meter row
8 hang squat cleans
4 partial wall walks (2 steps toward the wall)
200-meter row
4 hang squat cleans
2 partial wall walks (2 steps toward the wall)

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
600-meter row
12 hang squat cleans
6 inchworms
400-meter row
8 hang squat cleans
4 inchworms
200-meter row
4 hang squat cleans
2 inchworms

♀ 35 lb
♂ 45 lb

Coaching cues:
For the hang squat cleans, finish the second pull before getting under the barbell. Focus on jumping and getting the shoulders behind the barbell before pulling under the bar.

Resources:
Rowing
The Hang Squat Clean
The Wall Walk
The Inchworm

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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

Find a gym near you:
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For time:
21-15-9 reps of:
Wall-ball shots
Toes-to-bars

Rest 2 minutes

15-12-9 reps of:
Wall-ball shots
Toes-to-bars

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

Post total time, including the rest, to comments.

Stimulus and Strategy:
Today’s workout contains two sprinty couplets. There are fewer reps in the second couplet to help you maintain your sprint pace and deal with fatigue. Use a heavier medicine ball than you are accustomed to using on wall-ball shots. If you are unable to go heavier and only have the ball you regularly use, try throwing to a higher target. On the toes-to-bars, hang on for big sets and get back to the medicine ball as quickly as possible.

Scaling:
Reduce the loading of the medicine ball.

To reduce the complexity of the wall-ball shots, reduce the height of the target. For the toes-to-bars, reduce the range of motion by performing knees-to-armpits or knees-to-chests.

In case of injury or limitation, for the wall-ball shots, perform dumbbell thrusters. If there is an overhead limitation, perform medicine-ball front squats. If there is a squatting limitation, perform medicine-ball push presses. For the toes-to-bars, perform hanging knee raises, V-ups, or AbMat sit-ups.

Intermediate option:
For time:
21-15-9 reps of:
Wall-ball shots
Knees-to-armpits

Rest 2 minutes

15-12-9 reps of:
Wall-ball shots
Knees-to-armpits

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

Beginner option:
For time:
15-12-9 reps of:
Wall-ball shots
Hanging knee raises

Rest 2 minutes

12-9-6 reps of:
Wall-ball shots
Hanging knee raises

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

Coaching cues:
To increase the height in your back swing and decrease the effort it takes to get your toes to the bar, focus on pressing down against the pull-up bar and leaning back to get your shoulders behind the bar.

Resources:
The Wall-Ball Shot
The Kipping Toes-to-Bar
The Hanging Knee Raise | Kipping

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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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Complete as many rounds and reps as possible in 12 minutes of:
10 dumbbell push presses
10 kipping pull-ups
10 burpees
30 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post rounds and reps to the comments.

Stimulus and Strategy:
In today’s workout, you are going to move through these four movements as many times as possible in 12 minutes. Your goal is to perform a single round in 3 minutes or less. The loading of the dumbbell should allow you to complete your reps in 2 sets or less. For the pull-ups, maintain the gymnastics-style kip throughout the entire workout — no butterfly pull-ups today.

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

To reduce the complexity of the dumbbell push presses, perform shoulder presses. For the kipping pull-ups, perform jumping pull-ups. For the burpees, perform up-downs. For the double-unders, perform single-unders.

In case of injury or limitation, for the dumbbell push presses, perform single-dumbbell push presses. For the kipping pull-ups, perform foot-assisted pull-ups or ring rows. For the double-unders, perform lateral hops, penguin taps, or hop on any machine for 30 seconds of work.

Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
10 dumbbell push presses
5 kipping pull-ups
10 burpees
15 double-unders

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
10 dumbbell push presses
5 ring rows
10 up-downs
30 single-unders

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
In the gymnastics-style kipping pull-up, remember to push away from the top of each rep. As you push away, bring your feet below or slightly in front of your body and let gravity bring you to the front of your swing.

Resources:
The Dumbbell Push Press
The Kipping Pull-Up
The Burpee
The Double-Under
The Ring Row
The Up-Down
The Single-Under

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

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

♀ 145-lb barbell
♂ 205-lb barbell

Post reps to comments.

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

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

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

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

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

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

♀ 95-lb barbell
♂ 135-lb barbell

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

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

♀ 35-lb barbell
♂ 45-lb barbell

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

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

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For time:
100 wall-ball shots
25 burpees
75 kettlebell swings
25 burpees
50 knees-to-elbows
25 burpees

♀ 14-lb medicine ball to a 9-foot target and a 35-lb kettlebell
♂ 20-lb medicine ball to a 10-foot target and a 53-lb kettlebell

Stimulus and Strategy:
Today’s workout is a chipper with a repeating burpee element. The loading for both the wall-ball shots and the kettlebell swings should allow you to perform consistent sets of 15-20 reps or more. For the knees-to-elbows, choose a variation that allows you to perform 5-7 reps or more at a time. Have fun with this one, and as with any chipper, just keep “chipping” away.

Scaling:
Reduce the loading of the medicine ball and the kettlebell. Reduce the reps of all the movements.

To reduce the complexity of the wall-ball shots, reduce the height of the target. For the kettlebell swings, reduce the range of motion and perform Russian kettlebell swings. For the knees-to-elbows, reduce the range of motion.

In case of injury or limitation, for the wall-ball shots, perform medicine-ball front squats for an overhead limitation or medicine-ball push presses for a squatting limitation. For the burpees, perform up-downs. For the kettlebell swings, consider single-arm Russian kettlebell swings or kettlebell deadlifts. For the knees-to-elbows, perform hanging knee raises or lying toes-to-bars.

Intermediate option:
For time:
80 wall-ball shots
20 burpees
60 kettlebell swings
20 burpees
40 knees-to-chests
20 burpees

♀ 10-lb medicine ball to a 9-foot target and a 26-lb kettlebell
♂ 14-lb medicine ball to a 10-foot target and a 35-lb kettlebell

Beginner option:
2 rounds for time of:
25 wall-ball shots
5 burpees
20 kettlebell swings
5 burpees
15 hanging knee raises
5 burpees

♀ 6-lb medicine ball to a 9-foot target and an 18-lb kettlebell
♂ 10-lb medicine ball to a 10-foot target and a 26-lb kettlebell

Coaching cues:
The finish position of the kettlebell swing is like a standing plank hold, minus the position of your arms. Your midsection should be rigid and unchanging while your shoulders, hips, knees, and ankles are all in a straight line. A plank on the floor is no different.

Resources:
The Wall-Ball Shot
The Burpee
The Kettlebell Swing
The Knees-to-Elbows
Kipping Hanging Knee Raise

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

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

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

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

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

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

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

♀ 20-lb dumbbells
♂ 35-lb dumbbells

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

♀ 10-lb dumbbells
♂ 15-lb dumbbells

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

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

Find a gym near you:
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3 rounds for time of:
21 chest-to-bar pull-ups
15 strict handstand push-ups
9 deadlifts

♀ 185 lb
♂ 275 lb

Post times to comments.

Stimulus and Strategy:
Today’s workout is a triplet with some higher-skill gymnastics movements paired with a heavy barbell. With the gymnastics movements, choose options that allow you to complete each in 2 minutes or less. For the deadlifts, keep the weight to something you can complete in 1 minute or faster. All in, your goal is to finish this workout in 10 minutes or less. Manage your reps on the gymnastics movements and don’t push to failure; rather, opt for smaller sets with quicker breaks. If you can maintain larger chunks of reps, do it, but limit the longer rest periods.

Scaling:
Reduce the load of the deadlifts. Reduce the reps of the gymnastics movements.

To reduce the complexity of chest-to-bar pull-ups, perform chin-over-bar pull-ups. For the strict handstand push-ups, perform pike push-ups with your feet on a box or on the floor.

In case of injury or limitation, for the chest-to-bar pull-ups, consider jumping pull-ups or ring rows. For the strict handstand push-ups, perform standing dumbbell shoulder presses. For the deadlifts, perform sumo deadlifts or good mornings.

Intermediate option:
3 rounds for time of:
15 pull-ups
12 pike push-ups with feet on a box
9 deadlifts

♀ 155 lb
♂ 225 lb

Beginner option:
3 rounds for time of:
15 ring rows
12 dumbbell shoulder presses
9 deadlifts

♀ 55-lb barbell and 15-lb dumbbells
♂ 75-lb barbell and 20-lb dumbbells

Coaching cues:
When lifting the heavier barbell today, focus on the descent of the deadlift. Set your back, pull the barbell in tight to the body, and press the hips back as the barbell lowers down the body.

Resources:
The Kipping Chest-to-Bar Pull-Up
The Strict Handstand Push-Up
The Deadlift
The Kipping Pull-Up
Box Pike Push-Up
The Ring Row
The Dumbbell Shoulder Press

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3 rounds for time of:
800-meter run
30 dumbbell hang squat cleans
200-meter dumbbell front-rack carry

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Post times to comments.

Stimulus and Strategy:
Today’s workout is a bit of a grind, challenging your stamina, endurance, midline, and mental fortitude. Use a weight for the dumbbell hang squat cleans that allows you to complete your reps in 3 sets or less. If you can hang on for bigger chunks, do it. The dumbbell front-rack carry is meant to be mentally and physically tough. For the carry, don’t rest the dumbbells vertically on the shoulders. Instead, try to maintain a true dumbbell front-rack position with one head of the dumbbell resting on the shoulder, the hand on the handle, and the elbows up. Embrace your time spent with these dumbbells and have fun.

Scaling:
Reduce the weight of the dumbbells. Reduce the distance of the run and front-rack carry.

To reduce the complexity of the hang squat cleans, perform hang medicine-ball cleans, or reduce the reps and perform hang power cleans plus a front squat. For the front-rack carry, use a single dumbbell.

In case of injury or limitation, for the hang squat cleans, consider dumbbell or kettlebell goblet squats or air squats. For the front-rack carry, consider a farmers carry. For the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower.

Intermediate option:
3 rounds for time of:
800-meter run
20 dumbbell hang squat cleans
200-meter dumbbell front-rack carry

♀ 15-lb dumbbells
♂ 25-lb dumbbells

Beginner option:
3 rounds for time of:
400-meter run
15 dumbbell hang squat cleans
100-meter dumbbell front-rack carry

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
In the dumbbell hang squat clean, focus on jumping and shrugging with straight arms before pulling the dumbbells to the shoulders and your body into the bottom of the squat.

Resources:
Running Drills | High Knees and Butt Kickers
The Dumbbell Hang Squat Clean
Double-Dumbbell Front-Rack Carry

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Complete as many rounds and reps as possible in 10 minutes of:
12/15-calorie row
10 push jerks

♀ 95-lb barbell
♂ 135-lb barbell

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is meant to be a pushing and pulling sprint, back and forth between the two movements. The calories on the rower are meant to be completed in a minute or less and the push jerks should be completed in unbroken sets for most of your rounds. This means the loading of the barbell should be light to moderate. The duration of this workout isn’t very long, so push the pace from the start and hold on.

Scaling:
Reduce the loading of the barbell. Reduce the calories on the rower.

To reduce the complexity of the push jerks, perform push presses.

In case of injury or limitation, for the push jerks, perform dumbbell push jerks (rack-position limitation), shoulder presses, or even push-ups to eliminate the loading. For the calories, use any machine available.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
9/12-calorie row
10 push jerks

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
6/9-calorie row
10 push jerks

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
In the push jerk, you aren’t pushing the barbell up away from your body. Instead, you are pushing your body underneath the barbell.

Resources:
Rowing
Rowing | Body Position Tips
The Push Jerk

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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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For time:
40 box jump-overs
40 kettlebell goblet squats
40 hand-release push-ups
30 box jump-overs
30 kettlebell goblet squats
30 ring dips
20 box jump-overs
20 kettlebell goblet squats
20 handstand push-ups

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

Post time to comments.

Stimulus and Strategy:
Today’s workout is a take on the Hero benchmark JT. Like the original workout, expect the pressing fatigue to be a real factor. However, you may experience fatigue of the hip flexors, which will make kipping the pressing movements more challenging. Manage your reps and avoid pushing to failure. The loading of the kettlebell should allow you to perform your squats in 2 sets or fewer.

Scaling:
Reduce the load of the kettlebell. Reduce the height of the box. Reduce the reps of each movement.

To reduce the complexity of the handstand push-ups, perform pike push-ups. For the ring dips, perform jumping or banded ring dips. For the push-ups, perform from the knees. For the box jump-overs, perform box step-overs.

In case of injury or limitation, for the handstand push-ups, perform seated dumbbell shoulder presses. For the ring dips, perform foot-assisted ring dips or straight bar dips. For the push-ups, perform these with your hands on an elevated surface like a 30-inch box. For the kettlebell goblet squats, perform air squats to a target.

Intermediate option:
For time:
40 box jump-overs
40 kettlebell goblet squats
40 hand-release push-ups
30 box jump-overs
30 kettlebell goblet squats
30 jumping ring dips
20 box jump-overs
20 kettlebell goblet squats
20 pike push-ups

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

Beginner option:
For time:
20 box step-overs
20 single-dumbbell goblet squats
20 push-ups from the knees
15 box step-overs
15 single-dumbbell goblet squats
15 foot-assisted ring dips
10 box step-overs
10 single-dumbbell goblet squats
10 seated dumbbell shoulder presses

♀ 10-lb dumbbells and a 12-inch box
♂ 15-lb dumbbells and a 20-inch box

Coaching cues:
On the push-ups, squeeze your thighs, glutes, and stomach throughout your reps. This will help your entire body move up and down as a unit.

Resources:
Box Jump-Over Variations
Kettlebell Goblet Squat
Hand-Release Push-Up
Kipping Ring Dip
The Kipping Handstand Push-Up
Box Step-Over
Ring Dip Scaling
Pike Push-Up

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