Rest Day

How Thoracic Mobility Impacts Your CrossFit Performance

Struggling with overhead lockouts, weak front squats, or inconsistent kipping? The problem might not be your shoulders or hips; it may be your thoracic spine. While many focus on shoulder mobility, this overlooked section of your upper back could be limiting your PRs and setting you up for chronic pain. Discover why addressing issues here might be the key to unlocking your overhead strength, gymnastics potential, and pain-free training.

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Complete as many rounds and reps as possible in 15 minutes of:
5 thrusters
10 toes-to-bars
15 burpees

♀ 115 lb
♂ 165 lb

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a triplet with a heavier long-range-of-motion weightlifting movement. Yes, the thruster weight should be challenging, but you should be able to perform your reps unbroken in every round. You may have to rest following the burpees, but you should go unbroken when you pick the barbell up. Manage your pace on the toes-to-bars and burpees to minimize “extended” breaks and long gazes at the barbell.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the toes-to-bars, shorten the range of motion. Consider knees-to-chests or hanging knee raises. For the burpees, consider reducing the reps or performing up-downs.

In case of injury or limitation, perform dumbbell thrusters, push presses (squat limitation), or front squats (overhead limitation) in place of the thrusters. For the toes-to-bars, consider V-ups or sit-ups.

Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
5 thrusters
10 knees-to-chests
15 burpees

♀ 75 lb
♂ 115 lb

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
5 thrusters
10 hanging knee raises
10 burpees

♀ 35 lb
♂ 45 lb

Coaching cues:
Aim to keep a full grip on the barbell when holding it in the front rack — even that pesky pinky. This will give you the most ideal position to press from after you stand up out of the squat.

Resources:
The Thruster
The Kipping Toes-to-Bar
The Burpee
Hanging Knee Raises | Kipping

Elizabeth

21-15-9 reps for time of:
Cleans
Ring dips

♀ 95 lb
♂ 135 lb

Post time to comments.

Compare to 230623.

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark and is meant to be completed relatively quickly. The goal is to complete the work in 10 minutes or less. The cleans can be performed as either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. If you have completed this workout in the past, use your previous score to help you navigate today’s effort.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the ring dips, consider jumping ring dips or foot-assisted ring dips. For the cleans, perform hang power cleans.

In case of injury or limitation, perform single-dumbbell cleans. For the ring dips, consider push-ups or bench/box dips.

Intermediate option:
21-15-9 reps for time of:
Cleans
Jumping ring dips

♀ 65 lb
♂ 95 lb

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

♀ 35 lb
♂ 45 lb

Coaching cues:
As you are moving up and down on the rings, keep the rings close to your body — almost as if you were trying to put the rings in your pockets.

Resources:
The Clean
The Power Clean
The Ring Dip
Ring Dip Scaling

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Rest Day

Squat Mobility and Knee Pain: What Every CrossFit Athlete Needs to Know

Can't hit the squat standard in CrossFit without pain? You're not alone. For many CrossFit athletes, limited depth isn't about effort; it's about mobility. Discover the hidden connection between your ankles, hips, and knees that could be the difference between hitting PRs or staying stuck. Learn two simple tests that reveal your mobility profile and targeted fixes that will have you squatting deeper, stronger, and pain-free.

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Snatch 2-2-2-2-2 reps

Compare to 180904.

Post loads to comments

Stimulus and Strategy:
Today’s workout is a classic lifting day to follow yesterday's longer effort. Depending on how you feel, use today as an opportunity to work on technique or to lift something relatively heavy. The repetitions in each set do not have to be touch-and-go. You may regrip and take no more than 10 seconds to perform the second lift. The snatch in today’s effort can be performed as a power or squat variation. Newer athletes should focus on developing consistently sound mechanics before adding weight.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the movements, consider performing hang power or hang squat snatches.

In case of injury or limitation, perform dumbbell snatches. If there is an overhead limitation, perform cleans instead.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
If you find yourself jumping forward on your lifts, try getting your head and shoulders behind the barbell at the finish of the second pull.

Resources:
The Snatch
The Power Snatch

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Murph

For time:
Run 1 mile
100 pull-ups
200 push-ups
300 air squats
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 14/20-lb vest or body armor, wear it.

Or

Hero workout of your choice

Review the list of Hero workouts and honor someone with an all-out effort.

Post your choice of workout and result to comments.

If you perform Murph, don’t forget to log your score in the Progress tab in the CrossFit app. You can also support the Murph Challenge by officially registering at themurphchallenge.com or by donating directly to the Lt. Michael P. Murphy Memorial Scholarship Foundation at murphfoundation.org.

Today’s workout was created in 2005 in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. This workout was one of Murphy’s favorites, and he’d named it “Body Armor.” It is now referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Compare to 240527.

Stimulus and Strategy:
By design, most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Keep in mind that “challenging” is relative, and athletes should adjust workouts to align with their physical and psychological tolerances. If you are performing Murph, partition the pull-ups, push-ups, and squats as needed. Consider 20 sets of 5 pull-ups, 10 push-ups, and 15 air squats, or 10 rounds of 10 pull-ups, 20 push-ups, and 30 air squats. If you have completed Murph previously, consider performing the pull-ups, push-ups, and air squats unpartitioned. Beginner athletes should reduce the work to a level that is attainable yet challenging.

Scaling:
Reduce the repetitions of the pull-ups, push-ups, and air squats. Reduce the distance of each run.

To reduce the complexity of the pull-up, consider ring rows. For the push-ups, perform this movement from the knees or with your hands on a 30-inch box. For the air squats, perform this movement to a target that allows for a pain-free range of motion.

In case of injury or limitation, perform 1,600/2,000 meters on a rower (this should be a last resort) or 3,500/5,000 meters on an Echo bike.

Intermediate option:
For time:
Run 1 mile
50 pull-ups
100 push-ups
150 air squats
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 25 minutes into your workout.

Or

Hero workout of your choice.

Review the list of Hero workouts and honor someone with an all-out effort.

Beginner option:
For time:
Run 800 meters

Then, 10 rounds of:
5 ring rows
10 push-ups with hands elevated on a box
15 air squats

Then, run 800 meters

Partition the pull-ups, push-ups, and squats as needed. Head out for the second run no later than 20 minutes into your workout.

Or

Hero workout of your choice.

Review the list of Hero workouts and honor someone with an all-out effort.

Coaching cues:
In the push-up, squeeze your thighs, glutes, and abdominals to move the body up and down as one unit.

Resources:
Running Workshop: Pose Alignment
The Kipping Pull-Up
The Push-Up
The Air Squat
The Ring Row.
Push-Up Tips

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

♀ 145 lb
♂ 205 lb

Post total rounds and reps to comments.

Compare to 240531.

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

Scaling:
Reduce the load of the barbell.

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

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

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

♀ 105 lb
♂ 155 lb

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

♀ 55 lb
♂ 75 lb

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

Resources:
The Hang Power Clean
The Front Squat

Find a gym near you:
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4 rounds for time of:
50 air squats
15 shoulder-to-overheads

♀ 105-lb barbell
♂ 155-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s couplet is sneaky. Never underestimate the air squat. Expect the compounding effect of the squats to make the shoulder-to-overheads more challenging. You may perform the first round of shoulder-to-overheads as a push press, then switch to a push jerk in the second round. Push the pace on the air squats, but not at the expense of good technique or your ability to pick up the barbell. Have fun today and don’t let the “little ol’ air squat” get the best of you.

Scaling:
Reduce the reps of the air squats. Reduce the volume and load of the barbell.

To reduce the complexity of the shoulder-to-overheads, perform push presses or shoulder presses. If necessary, using dumbbells for this movement can also reduce the complexity.

In case of injury or limitation, perform the squats to an elevated target that allows for pain-free range of motion. You may also consider 250 meters on a rower or 700 meters on the Echo bike. For the shoulder-to-overheads, use a single dumbbell to perform the movement and alternate arms as you are able.

Intermediate option:
4 rounds for time of:
50 air squats
15 shoulder-to-overheads

♀75-lb barbell
♂ 115-lb barbell

Beginner option:
4 rounds for time of
20 air squats
10 shoulder-to-overheads

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
In today’s air squats, not every rep is going to be perfect. However, you should always strive to maintain the five key points of performance: heels down, neutral spine maintained, knees track in line with the toes, the hip descends back and down, and the hip crease gets below the top of the knee at the bottom.

Resources:
The Air Squat
The Push Press
The Push Jerk

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Complete as many rounds as possible in 20 minutes of:
30-second handstand hold
30-second squat hold
30-second L-sit hold
30-second chin-over-bar hold

Post rounds completed to comments.

Compare to 250204.

Stimulus and Strategy:
Today’s workout is a unique effort. It’s hard to measure or quantify the work being accomplished when we perform a static hold, but that doesn’t mean it isn’t challenging or productive. Static holds challenge the stamina of our muscles and our drive to mentally overcome negative thoughts. Most athletes can maintain the structure of this workout. Choose static hold modifications that allow you to hold for 20-30 seconds at a time. Rest as needed between movements and sets.

Scaling:
Reduce the duration of the workout, or the duration of each hold.

To reduce the complexity of the handstand hold, consider holding a pike position with your feet on a box or the floor. For the L-sit hold, bending your knees will make the movement easier. For the chin-over-bar hold, consider using a band or putting your feet on a box.

In case of injury or limitation, hold one or two dumbbells overhead in place of the handstand hold. For the L-sit hold, perform a seated leg lift with one or both legs. For the chin-over-bar hold, use a pair of rings like you would to perform ring rows; pull the rings to your chest and hold at your chest.

Intermediate option:
Complete as many rounds as possible in 20 minutes of:
30-second pike hold with feet on a box
30-second squat hold
30-second L-sit hold with knees bent
30-second chin-over-bar hold

Beginner option:
Complete as many rounds as possible in 20 minutes of:
30-second plank hold
30-second squat hold
30-second hollow body hold
30-second dead hang hold

Coaching cues:
In the squat hold, challenge yourself to hold an active position. This means finding a bottom position where your back is neutral, knees are in line with your toes, weight is balanced in your feet, and your hip crease is below your knees.

Resources:
The Handstand
The L-Sit

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Cindy

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

Post rounds completed to comments.

Compare to 220927.

Stimulus and Strategy:
Today’s workout is a classic benchmark, and with Murph right around the corner, what better way to prepare than to test Cindy. Look back to your previous attempt to help you navigate today’s effort. For most, push-ups become the crux of this workout. If this is you, manage your reps by taking breaks early and before you need to.

Scaling:
Reduce the volume of one or more movements to accommodate a limitation. Reduce the total time of the workout. This will limit the amount of volume accumulated.

To reduce the complexity of the pull-ups, consider reducing the total number of reps per round, or substituting with jumping pull-ups or ring rows. For the push-ups, consider performing reps from the knees or placing the hands on a 30-inch box.

In case of injury or limitation, consider performing single-arm ring rows or dumbbell bent-over rows for the pull-ups. For the push-ups, consider dumbbell floor presses. For the air squats, consider squatting to a target that allows for pain-free range of motion.

Intermediate option:
Same as Rx’d.

Beginner option:
Every 2 minutes for 10 rounds:
3 ring rows
6 hand-elevated push-ups
9 air squats

Coaching cues:
In the push-up, squeeze your stomach, thighs, and glutes throughout the movement. This is to ensure the entire body travels up and down as a rigid unit.

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

Find a gym near you:
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10-8-6-4-2 reps for time of:
Cleans
Chest-to-wall strict handstand push-ups

♀ 155-lb barbell
♂ 225-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout is a gymnastics and weightlifting couplet. The cleans are meant to be heavy, and the gymnastics movement is meant to be outside your comfort zone. These may be performed as power or squat cleans. You’ll likely perform singles on the cleans. If this is your first time seeing this handstand push-up variation, but you have strict handstand push-ups, use today to slow down, try something new and learn a new technique while being sure not to push past failure. If you do not have strict handstand push-ups, use some of the scaling options below.

Scaling:
Reduce the loading of the barbell. Reduce the volume of the chest-to-wall strict handstand push-ups.

To reduce the complexity of the chest-to-wall strict handstand push-ups, consider performing deficit or regular strict handstand push-ups. If you are unable to perform strict handstand push-ups, consider piked push-ups or seated dumbbell shoulder presses. For the cleans, consider performing hang cleans.

In case of injury or limitation, perform dumbbell cleans in place of barbell cleans. For the wall-facing strict handstand push-ups, perform seated dumbbell shoulder presses.

Intermediate option:
10-8-6-4-2 reps for time of:
Cleans
Strict handstand push-ups

♀ 115-lb barbell
♂ 165-lb barbell

Beginner option:
10-8-6-4-2 reps for time of:
Cleans
Pike push-ups

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
During the chest-to-wall strict handstand push-ups, it is especially important to remember to keep your midline tight and your chin neutral. This will maximize your ability to stay on the wall.

Resources:
The Power Clean
The Clean
The Chest-to-Wall Handstand Push-Up
Strict Handstand Push-Up Faults

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Fight Gone Bad

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

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

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

Compare to 240412

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

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

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

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

Intermediate option:
Same as Rx’d.

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

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

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

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

Find a gym near you:
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3 rounds for time of:
12 dumbbell squat cleans
24 toes-to-bars
400-meter run

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today’s workout is a 3-round triplet reminiscent of the benchmark workout Helen. Aim to hang on to the dumbbells and go unbroken for as many sets as possible. Unlike Helen, the run is last because it will force you to push the pace on the final round.

Scaling:
Reduce the load of the dumbbells. Reduce the distance of the run.

To reduce the complexity of the squat cleans, perform hang dumbbell squat cleans. For the toes-to-bars, reduce the range of motion by bringing the knees up to the armpits or the chest.

In case of injury or limitation, for the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the dumbbell squat cleans, consider single-dumbbell squat cleans, power cleans, or goblet squats. For the toes-to-bars, perform V-ups or sit-ups.

Intermediate option:
3 rounds for time of:
12 dumbbell squat cleans
24 toes-to-bars
400-meter run

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
3 rounds for time of:
12 dumbbell squat cleans
12 hanging knee raises
200-meter run

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
To increase the cycle time of the dumbbell squat cleans, try keeping your feet in a position where you can both pull off the floor and squat. This will keep you from having to adjust your feet on every rep.

Resources:
The Dumbbell Clean
The Kipping Toes-to-Bar
From the Archives: Running Technique
Hanging Knee Raises

Find a gym near you:
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3 rounds for time of:
7 wall walks
14 front squats
21 kettlebell swings

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

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

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

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

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

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

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

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

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

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

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

Find a gym near you:
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Karen

For time:
150 wall-ball shots

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

Compare to 210603.

Post time to comments.

Stimulus and Strategy:
Today’s workout is a classic benchmark containing a high volume of a light weightlifting movement. If you have completed this workout before, be sure to look back at your score to help you navigate today’s effort. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required to log your best time.

Scaling:
Reduce the total number of reps. Reduce the weight of the medicine ball.

To reduce the complexity of the wall-ball shot, consider reducing the height of the target. You may also consider performing thrusters with a light pair of dumbbells.

In case of injury or limitation, perform dumbbell front squats for an overhead limitation or dumbbell push presses for a squat limitation.

Intermediate option:
For time:
150 wall-ball shots

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

Beginner option:
For time:
75 wall-ball shots

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

Coaching cues:
In each wall-ball shot, focus on pulling yourself to the bottom of each rep versus “falling” or collapsing to the bottom of the squat. This means actively thinking about screwing your feet into the ground and pulling the hips down to the bottom of the squat (hip crease below parallel).

Resources:
The Wall-Ball Shot

Find a gym near you:
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5 rounds for time of:
12 push jerks
12 back squats

♀ 95 lb
♂ 135 lb

Compare to 250107.

Post time to comments.

Stimulus and Strategy:
Today’s workout is just you and the barbell. This is also a repeat from earlier this year — look back at your score to help you better navigate today’s effort. The loading should feel moderate and allow you to perform at least 2 rounds unbroken. A short break between movements is totally fine, but some athletes may be able to finish the last push jerk, lower the bar to the back rack, and begin the back squats. If you follow the loading stimulus, the goal is to minimize rest and complete as many sets as possible unbroken. This workout should take less than 10 minutes. Some advanced athletes may be able to go sub-5. The barbell should come from the floor. Do not use a rack unless there is an injury or limitation.

Scaling:
Reduce the load of the barbell to maintain the safety and integrity of each movement, including being able to get the barbell safely from the ground to the back rack even under fatigue.

Reduce the complexity of the push jerks by performing push presses or shoulder presses. Consider using dumbbells to reduce the complexity of both movements.

In case of injury or limitation, perform single-arm dumbbell push jerks or push presses, and dumbbell goblet squats. To eliminate the barbell, perform push-ups and air squats.

Intermediate option:
5 rounds for time of:
12 push jerks
12 back squats

♀ 65 lb
♂ 95 lb

Beginner option:
3 rounds for time of:
12 push jerks
12 back squats

♀ 35 lb
♂ 45 lb

Coaching cues:
Each squat in today’s workout can be done quickly, but make sure you are keeping your weight balanced about your feet. Move too quickly, and the weight may pull you into your toes. Slow it down, regain your balance and then increase the speed as you are able.

Resources:
The Push Jerk
The Back Squat

Find a gym near you:
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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

Jorge

For time:
30 GHD sit-ups
15 squat cleans
24 GHD sit-ups
12 squat cleans
18 GHD sit-ups
9 squat cleans
12 GHD sit-ups
6 squat cleans
6 GHD sit-ups
3 squat cleans

♀ 105 lb
♂ 155 lb

Compare to 130407.

Post time to comments.

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on Feb. 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

Stimulus and Strategy:
Today, we’re completing a CrossFit Hero workout. Expect this effort to be a grind. Choose a weight for the barbell that allows you to perform singles relatively quickly. As a gauge, your goal should be to perform at least 5 squat cleans in a minute. For the GHD sit-ups, if you are not familiar with this movement and consistently training on the GHD, reduce the reps and range of motion.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the GHD sit-ups, reduce the range of motion, or perform V-ups or sit-ups. For the squat cleans, consider hang squat cleans with a barbell or dumbbells.

In case of injury or limitation, for the squat cleans, consider single-dumbbell hang squat cleans or goblet squats. For the GHD sit-ups, perform sit-ups or plank shoulder taps.

Intermediate option:
For time:
30 GHD sit-ups to parallel
15 squat cleans
24 GHD sit-ups to parallel
12 squat cleans
18 GHD sit-ups to parallel
9 squat cleans
12 GHD sit-ups to parallel
6 squat cleans
6 GHD sit-ups to parallel
3 squat cleans

♀ 75 lb
♂ 115 lb

Beginner option:
For time:
15 sit-ups
15 hang squat cleans
12 sit-ups
12 hang squat cleans
9 sit-ups
9 hang squat cleans
6 sit-ups
6 hang squat cleans
3 sit-ups
3 hang squat cleans

♀ 35 lb
♂ 45 lb

Coaching cues:
When performing quick singles on the squat cleans, focus on getting into a proper set-up before performing your next rep. Hands on the bar, hips down, chest up, heels driving into the ground, and then take a deep breath.

Resources:
The GHD Sit-Up
The Clean

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

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Compare to 250111.

Post total reps to comments.

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

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

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

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

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

♀ 26-lb kettlebell
♂ 35-lb kettlebell

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

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

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

Find a gym near you:
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4 rounds for time of:
21 front squats
15 bar-facing burpees
9 strict handstand push-ups

♀ 75 lb
♂ 115 lb

Stimulus and Strategy:
Today’s workout is a classic triplet. The barbell in this workout is on the light-to-moderate side and should be light enough to challenge you to be unbroken in each set while being heavy enough to tempt you to put it down. Be cautious of the pressing fatigue from the combination of burpees and strict handstand push-ups. Focus on managing your pace and breaking before you need to to avoid hitting failure early in this effort.

Scaling:
Reduce the loading of the front squats and the reps of handstand push-ups to no less than 5 per round.

To reduce the complexity of the strict handstand push-ups, consider pike push-ups or seated dumbbell shoulder presses.

In case of an injury or limitation, consider using dumbbells for the front squats if there is a rack position limitation. For the burpees, consider up-downs. For the strict handstand push-ups, consider single-dumbbell shoulder presses.

Intermediate option:
4 rounds for time of:
21 front squats
15 bar-facing burpees
5 strict handstand push-ups

♀ 65 lb
♂ 95 lb

Beginner option:
4 rounds for time of:
12 front squats
9 bar-facing burpees
6 seated dumbbell shoulder presses

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

Coaching cues:
As you are pressing out of the handstand, focus on bringing your ribs to your hips and looking across to the other side of the room. These will keep your body more well-connected and avoid excessive arching in the spine.

Resources:
The Front Squat
Bar-Facing Burpee
The Strict Handstand Push-Up

Find a gym near you:
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Back squat 2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.

Compare to 221017.

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

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

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

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

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

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

Resources:
The Back Squat
Heavy Days

Find a gym near you:
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5 rounds for time of:
12 chest-to-bar pull-ups
12 wall-ball shots
12 box jumps

♀ 14-lb medicine ball to 10 feet and a 20-inch box
♂ 20-lb medicine ball to 11 feet and a 24-inch box

Post times to comments.

Stimulus and Strategy:
Today’s workout is a classic triplet — two gymnastics movements and one weightlifting movement. You will notice the prescribed height for the wall-ball shots is higher than normal. If you do not have the height, use a heavier ball. Athletes should aim to complete this workout in 15 minutes or less. However, if you go a little longer because you are working on chest-to-bar pull-ups or grinding through the higher wall-ball target, today is a good day for that. Use caution when jumping on the box after the wall-ball shots. If necessary, take a few moments before attempting your first rep. As always, we encourage you to step down from the box on every rep.

Scaling: Reduce the weight of the medicine ball to allow you to hit the higher target. Reduce the height of the box.

To reduce the complexity of the chest to bar pull-ups, reduce the range of motion to chin-over-bar pull-ups. You may also consider jumping chest-to-bar pull-ups or ring rows. For the wall-ball shots, reduce the height of the target and the load of the ball. For the box jumps, reduce the height of the box. Aim to maintain the jump stimulus unless there is an injury or limitation.

In case of an injury or limitation, consider performing ring rows in place of the chest-to-bar pull-ups. For the wall-ball shots, perform medicine-ball squats for an overhead limitation or wall-ball push presses for a squatting limitation. For the box jumps, perform a box step-up to a lower box.

Intermediate option:
5 rounds for time of:
12 chin-over-bar pull-ups
12 wall-ball shots
12 box jumps

♀ 10-lb medicine ball to 10 feet and a 20-inch box
♂ 14-lb medicine ball to 11 feet and a 24-inch box

Beginner option:
4 rounds for time of:
8 ring rows
12 wall-ball shots
12 box step-ups

♀ 6-lb medicine ball to 9 feet and a 12-inch box
♂ 10-lb medicine ball to 10 feet and a 20-inch box

Coaching cues:
On the wall-ball shots, avoid holding your arms up and out as you wait for the ball to return. Instead, hold hands right below your chin with your elbows tight against your sides. As the ball returns, you can then meet the ball with your hands and descend into the next rep.

Resources:
The Kipping Chest-to-Bar Pull-Up
The Wall-Ball Shot
The Box Jump
The Kipping Pull-Up
The Ring Row
The Box Step-Up

Find a gym near you:
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10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang squat cleans

Perform a 50-foot handstand walk after each set.

♀ 75-lb barbell
♂ 115-lb barbell

Post times to comments.

Stimulus and Strategy:
In today’s workout, push to maintain unbroken hang squat cleans. The loading should feel light to moderate and allow you to hang on to the larger sets. The handstand walk should be a nice “break” before getting back on the barbell. However, don’t be fooled — getting upside down after the hang squat cleans will be more difficult than you think. Advanced athletes should challenge themselves to perform the handstand walks unbroken, and if you fail to make it 50 feet, go back to the start. Have fun!

Scaling:
Reduce the loading of the barbell. Reduce the distance of the handstand walk.

To reduce the complexity of the hang squat clean, consider a power clean plus front squat, or using a single or pair of dumbbells. For the handstand walks, consider putting your feet on a box and walking in a complete circle (do this once per 50 feet). You may also consider 20-30 shoulder taps or bear crawls.

In case of an injury or limitation, consider hang power cleans or light goblet squats in place of the hang squat cleans. For the handstand walks, consider shoulder taps in the plank position or a 30-second sprint on the ski erg.

Intermediate option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang squat cleans

Perform a 25-foot handstand walk after each set.

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
8-7-6-5-4-3-2-1 reps for time of:
Hang squat cleans

Perform a 50-foot bear crawl after each set.

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
On the handstand walk, start with smaller steps to gain momentum, balance, and confidence. You can always make your steps bigger.

Resources:
The Hang Squat Clean
The Handstand Walk
The Bear Crawl

Find a gym near you:
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For time:
1,000-meter row
30 dumbbell thrusters
20 pull-ups
5 legless rope climbs to 15 feet
1,000-meter row
5 legless rope climbs to 15 feet
20 pull-ups
30 dumbbell thrusters
1,000-meter row

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Post times to comments.

Stimulus and Strategy:
Today’s workout is a pyramid scheme. Your goal should be to complete this effort in 30 minutes or less. Perform the row as prescribed as long as you can keep each to 5 minutes or less. Use a weight for the dumbbells that allows you to maintain sets of 10 thrusters at a time. For the pull-ups, choose an option that allows you to complete your reps in 2 minutes or less. Get after it today!

Scaling:
Reduce the load of the dumbbells, the distance of the row, and/or the volume of the pull-ups and legless rope climbs.

To reduce the complexity of the pull-ups, consider ring rows or jumping pull-ups. For the legless rope climbs, consider reducing the height of the climb or performing regular rope climbs using your legs.

In case of an injury or limitation, consider substituting the row with a 2,500-meter Echo bike or an 800-meter run. For the thrusters, consider dumbbell front squats if you have an overhead limitation or push presses if you have a squat limitation. If you are unable to hang from the bar, consider ring rows or bent-over rows for the pull-ups and pull-to-stands for the rope climbs.

Intermediate option:
For time:
800-meter row
30 dumbbell thrusters
20 pull-ups
3 legless rope climbs to 12 feet
800-meter row
3 legless rope climbs to 12 feet
20 pull-ups
30 dumbbell thrusters
800-meter row

♀ 15-lb dumbbells
♂ 25-lb dumbbells

Beginner option:
For time:
400-meter row
20 dumbbell thrusters
10 ring rows
5 pull-to-stands
400-meter row
5 pull-to-stands
10 ring rows
20 dumbbell thrusters
400-meter row

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
On the dumbbell thrusters, let the back head of each dumbbell rest on your shoulders. This allows the body to support the load. Then, with the weight on the shoulders, stand up quickly and think about jumping the weight off the shoulders.

Resources:
Rowing
The Dumbbell Thruster
The Kipping Pull-Up
The Legless Rope Climb
The Ring Row
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Modified Rope Climb: Pull-to-Stand

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

Compare to 231222.

Post time to comments.

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

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

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

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

Intermediate option:
Same as Rx’d.

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

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

Resources:
CrossFit Running Course
The Air Squat

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

Compare to 220904.

Post loads to the comments.

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

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

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

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

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

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

Resources:
The Front Squat

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

♀ 50-lb dumbbell
♂ 70-lb dumbbell

Post reps to the comments.

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

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

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

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

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

♀ 35-lb dumbbell
♂ 50-lb dumbbell

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

♀ 10-lb dumbbells
♂ 15-lb dumbbells

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

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

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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

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The Other Total

Clean 1 rep
Bench press 1 rep
Overhead squat 1 rep

Clean is from the ground, power, or squat.

Post total to comments.

Compare to 221231.

Stimulus and Strategy:
Today is a day to find a heavy single in three classic lifts. This workout has been coined as “The Other Total.” Experienced athletes should shoot to find a heavy single in each movement. Keep in mind, heavy is relative to your capacity and experience. Work hard and stay within yourself. Newer athletes should work on mechanics and building consistency rather than testing maximal loads. For the overhead squat, take the barbell out of a rack if one is available. For the bench press, it is recommended to have a spotter available. If you do not have a spotter, do not risk pushing to failure.

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

To adjust the complexity of each lift, we encourage you to reduce the load to something that allows you to practice the technique and maintain safety.

In case of an injury or limitation, consider performing a hang power clean with a barbell or a pair of dumbbells. For the bench press, consider a dumbbell bench press or a dumbbell floor press. For the overhead squat, consider an overhead lunge with a single dumbbell or barbell. If the overhead position is limiting, consider a front or back squat.

Intermediate option:
Same as Rx’d

Beginner option:
Clean 3-3-3 reps
Bench press 3-3-3 reps
Overhead squat 3-3-3 reps

Coaching cues:
In the bench press, make sure your feet have full contact with the floor. By driving your heels through the floor, your lower body can help contribute to the lift.

Resources:
The Power Clean
The Clean
The Bench Press
The Overhead Squat
The Other Total With Spencer Hendel From 120221

Find a gym near you:
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For time:
1,000-meter row
400-meter dumbbell farmers carry
200-foot handstand walk
100-meter dumbbell front-rack lunge

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post times to comments.

Stimulus and Strategy:
Today’s workout is a longer-duration chipper and you should expect it to be a grind. Relax your grip on the rower so you’re ready for the farmers carry. For the handstand walk, chip away in manageable chunks of the distance. Work hard and have fun today!

Scaling:
Reduce the distances of each movement. Reduce the loading of the dumbbells.

To reduce the complexity of the farmers carry, consider only carrying one dumbbell or doing a low-box dumbbell step-up. To scale the handstand walk, complete 5-7 full circles around a box with your feet on the box (walking laterally around the box). You can also scale the handstand walk to an inchworm or a bear crawl. To reduce the complexity of the lunge, use one dumbbell or no weight.

In case of an injury or limitation, consider substituting the row for an 800-meter run or a 1,750/2,500-meter Echo bike. For the farmers carry, perform 100 low-box step-ups. For the handstand walk, consider an alternating dumbbell shoulder press or shoulder taps in a plank hold. For the lunges, perform these with no load or an air squat to a target.

Intermediate option:
For time:
1,000-meter row
400-meter dumbbell farmers carry
100-foot handstand walk
100-meter dumbbell front-rack lunge

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
For time:
500-meter row
200-meter dumbbell farmers carry
100-foot bear crawl
50-meter lunge

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
You are in control of the dumbbells — don't let the dumbbells control you. For the lunges, push your chest and shoulders up into the dumbbells, even as you descend, to maintain a strong posture that promotes longer sets by avoiding errant movement in weak positions.

Resources:
Rowing
The Dumbbell Farmers Carry
The Handstand Walk
The Dumbbell Front-Rack Lunge

Find a gym near you:
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Complete as many rounds and reps as possible in 15 minutes of:
20 GHD sit-ups
40 air squats
400-meter run

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout provides some contrast to yesterday’s upper-body stamina effort. Today tests your midline and lower-body stamina. Athletes should push to complete at least 3 rounds. Choose options that allow you to complete a single round in 5 minutes or less. Expect your legs to feel heavy in the first 100 meters of each run. Focus on picking up your feet, getting your body moving, and then increasing your pace.

Scaling:
Reduce the distance of the run. Reduce the reps of the air squats and GHD sit-ups.

If you are not familiar with or have not been training consistently with the GHD, reduce the complexity of the GHD sit-ups by reducing the range of motion to parallel or performing AbMat sit-ups. For the air squats, consider squatting to an elevated target that maximizes pain-free range of motion.

In case of an injury or limitation, consider performing plank shoulder taps or hollow rocks for the GHD sit-ups. For the air squats, perform lunges or low box step-ups. Consider 900/1,250 meters on the Echo bike or 400/500 meters on the rower or ski erg instead of the run.

Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
20 GHD sit-ups to parallel
40 air squats
400-meter run

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
20 sit-ups
20 air squats
200-meter run

Coaching cues:
In the descent of the GHD sit-up, unlock your knees and keep your belly tight. As you reach your end range of motion, straighten your legs by squeezing your thighs and your belly, and driving your heels toward the wall in front of you.

Resources:
The GHD Sit-Up
The Air Squat
Pose Running Drills | Pose Alignment
Training the GHD Sit-Up

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