3 rounds for time of:
100-meter dumbbell farmers carry
10 muscle-ups
15 dumbbell snatches, right arm
15 dumbbell snatches, left arm

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Stimulus and Strategy:
In today’s workout, use two dumbbells for the farmers carry and a single dumbbell for the snatches. The loading should allow you to perform the carry in 2 sets or less. For the snatches, aim to perform all reps unbroken, but two sets may be needed because of the grip fatigue and redundant movement function with the muscle-ups. Don’t push to failure on the muscle-ups in the first round. Manage your reps and minimize your rest breaks.

Scaling:
Reduce the loading of the dumbbells. Reduce the reps of the muscle-ups.

To reduce the complexity of the muscle-ups, perform jumping muscle-ups. For the dumbbell snatches, perform hang dumbbell snatches.

In case of injury or limitation, perform single-arm dumbbell farmers carries. For the muscle-ups, perform low-ring muscle-up transitions. For the dumbbell snatches, perform single-arm dumbbell Russian swings.

Intermediate option:
3 rounds for time of:
100-meter dumbbell farmers carry
5 jumping muscle-ups
15 dumbbell snatches, right arm
15 dumbbell snatches, left arm

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
3 rounds for time of:
100-meter dumbbell farmers carry
5 low-ring muscle-up transitions
10 dumbbell snatches, right arm
10 dumbbell snatches, left arm

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
Because of the conflicting movement functions, focus on a tight, efficient kip swing during the ring muscle-ups, pressing the rings toward the hips and then, looking for your toes as you transition to the bottom of the dip.

Resources:
The Dumbbell Farmers Carry
The Kipping Muscle-Up
The Dumbbell Power Snatch
The Jumping Ring Muscle-Up
Low-Ring Muscle-Up Transition Tips

Find a gym near you:
View the CrossFit map

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

Find a gym near you:
View the CrossFit map

Cindy

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

Post round and reps to the comments.

Compare to 240214.

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

Scaling:
Reduce the overall duration of the workout.

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

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

Intermediate option:
Same as Rx’d.

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

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

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

Find a gym near you:
View the CrossFit map

CHAD1000X

For time:
1,000 weighted step-ups

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

Post time to comments.

Compare to 241111.

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

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

Stimulus and Strategy:
Today’s workout is a long grind. Complete as a team, with a partner, or individually for time. If you have completed this workout before, look at your previous time and use that information to help you tackle today’s effort.

Scaling:
Reduce the load and reps. If this is your first time performing this workout, consider cutting the workout in half or giving yourself 30 minutes to complete as many step-ups as possible.

To reduce the complexity of the step-ups, reduce the height of the box.

In case of injury or limitation, perform unweighted step-ups.

Intermediate option:
For time:
1,000 weighted step-ups

♀ 20-lb ruck, 20-inch box
♂ 30-lb ruck, 20-inch box

Beginner option:
For time:
500 unweighted step-ups
No ruck, 12-inch box

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

Resources:
The Box Step-Up
CHAD1000X Hero Workout
CrossFit Hero and Tribute Workouts

Find a gym near you:
View the CrossFit map

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

Find a gym near you:
View the CrossFit map

Hortman

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

Compare to 150808.

Post rounds and reps to the comments.

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

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

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

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

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

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

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

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

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

Find a gym near you:
View the CrossFit map

5 rounds for time of:
20 box step-ups
1 rope climb to 15 feet
10 alternating strict single-leg toes-to-bars
1 rope climb to 15 feet

♀ 20-inch box
♂ 20-inch box

Post times to comments.

Stimulus and Strategy:
Today’s workout slows down the intensity and puts your attention on some gymnastics skills. However, if you can move quickly and maintain good technique, continue to “dance” that line for as long as possible in this effort. A single round in this workout should take no longer than 4 minutes. If necessary, consider some of the scaling options below.

Scaling:
Reduce the total number of rounds. Reduce the height of the box.

To reduce the complexity of the rope climb, reduce the height of the climb. For the single-leg strict toes-to-bars, reduce the range of motion by bringing your foot up to a manageable height. You may even consider a slight kipping swing for momentum.

In case of injury or limitation, for the rope climbs, perform pull-to-stands or strict pull-ups. For the single-leg strict toes-to-bars, perform seated single-leg raises.

Intermediate option:
5 rounds for time:
20 box step-ups
1 rope climb to 12 feet
10 alternating strict single-leg toes-to-chest height
1 rope climb to 12 feet

♀ 20-inch box
♂ 20-inch box

Beginner option:
3 rounds for time:
20 box step-ups
2 pull-to-stands
10 alternating seated single-leg raises
2 pull-to-stands

♀ 12-inch box
♂ 20-inch box

Coaching cues:
In the strict single-leg toes-to-bar, control the descent of your legs and finish each rep with the feet slightly in front of the body. The combination of these two techniques will minimize the amount of uncontrolled swinging.

Resources:
The Box Step-Up
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Rope Climb - J-Hook
Strict Single-Leg Strict Toes-to-Bar
Pull-to-Stand | Rope Climb Scaling

Find a gym near you:
View the CrossFit map

Complete as many reps as possible in 15 minutes of:
3 wall-ball shots
3 lateral burpees over the medicine ball
3-second L-sit hold

After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the L-sit holds until time expires.

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

Post rounds and reps completed.

Stimulus and Strategy:
Today is a triplet of increasing repetitions and seconds. Expect the first few rounds to go quickly, and then slow down as the reps reach double digits. Use a weight for the medicine ball you can perform mostly unbroken. The burpees over the medicine ball are an added challenge because of the height of the ball, so make a conscious effort to jump a little higher than you normally would. On the L-sit hold, choose a variation that allows you to consistently hold for at least 10 seconds. What you perform your L-sit holds on is totally up to you — dumbbells, parallettes, boxes, or whatever you have available.

Scaling:
Reduce the loading of the medicine ball. Reduce the number of reps you increase each round by. Consider increasing by 1 or 2, instead of 3.

To reduce the complexity of the wall-ball shots, reduce the height of the target. For the burpees, step over the medicine ball or perform a regular burpee. For the L-sit hold, hold one leg straight with the other bent, or bend both legs.

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 L-sit holds, perform seated leg-raise holds with one or both legs.

Intermediate option:
Complete as many reps as possible in 15 minutes of:
3 wall-ball shots
3 lateral burpees over the medicine ball
3-second L-sit hold, both legs bent

After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the L-sit holds until time expires.

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

Beginner option:
Complete as many reps as possible in 15 minutes of:
3 wall-ball shots
3 lateral burpees + step over the medicine ball
3-second seated leg raise hold, both legs bent

After each round, add 3 reps to the wall-ball shots and burpees, and add 3 seconds to the seated leg raise holds until time expires.

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

Coaching cues:
To encourage your body to raise your legs higher in the L-sit hold, try to bring your nose to your toes.

Resources:
The Wall-Ball Shot
The L-Sit Hold
L-Sit Scaling

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
15-foot handstand walk
45 double-unders
15-foot handstand walk

♀ 125 lb
♂ 185 lb

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout combines a heavier lift with a sprinkle of higher-skill gymnastics. This sprinkle should allow you to keep moving through your rounds with minimal reduction in pace. The loading on the barbell is meant to be moderate to heavy. Some may be able to perform a few touch-and-go reps, while others work to maintain quick singles. Choose options that allow you to complete at least 5 rounds.

Scaling:
Reduce the load of the barbell. Reduce the reps on the jump rope.

To reduce the complexity of the power clean, perform a hang power clean. To scale the handstand walks, complete a half circle around a box with your feet on the box (walking laterally around the box). You can also scale the handstand walk to 3 inchworms or bear crawls. For the double-unders, practice the movement for 30 seconds or perform single-unders.

In case of injury or limitation, for the power cleans, consider medicine-ball or dumbbell power cleans. For the handstand walks, consider alternating dumbbell shoulder presses or shoulder taps in a plank hold. Consider performing jumping jacks, penguin taps, or alternating toe taps on a low box in place of the double-unders.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
1 half circle lateral walk around a box (feet on the box), moving to your right
20 double-unders
1 half circle lateral walk around a box (feet on the box), moving to your left

♀ 95 lb
♂ 135 lb

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
3 inchworms
20 single-unders
15-foot bear crawl

♀ 35 lb
♂ 45 lb

Coaching cues: On your handstand walks, don’t focus or look for your “end point.” Walk through the finish line.

Resources:
The Power Clean
The Handstand Walk
The Double-Under
Handstand Walk Around Box
The Bear Crawl

Find a gym near you:
View the CrossFit map

Every 3 minutes for 7 sets, complete:
10/15-calorie Echo bike
10 knees-to-elbows
100-foot dumbbell farmers carry

Rest with the remaining time in each interval. Note: Each round is for time.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post your fastest and slowest intervals.

Stimulus and Strategy:
Today’s workout contains 7 sprint-style efforts. The goal is to complete each set as quickly as possible so you have plenty of rest before the next interval begins. The loading of the dumbbells should allow you to perform each farmers carry unbroken. Sprint on the bike and don’t hold anything back. Go for broke.

Scaling:
Reduce the loading of the dumbbells.

To reduce the complexity of the knees-to-elbows, reduce the range of motion. For the farmers carry, consider using only one dumbbell.

In case of injury or limitation, use any machine available to complete your calories. For the knees-to-elbows, perform hanging knee raises or lying toes-to-bars. For the farmers carry, perform 10 unloaded box step-ups.

Intermediate option:
Every 3 minutes for 7 rounds, complete:
8/12-calorie Echo bike
10 knees-to-chests
100-foot dumbbell farmers carry

Rest with the remaining time in each interval. Note: Each round is for time.

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Every 3 minutes for 7 rounds, complete:
6/9-calorie Echo bike
5 hanging knee raises
100-foot dumbbell farmers carry

Rest with the remaining time in each interval. Note: Each round is for time.

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
On the knees-to-elbows, focus on pressing down and leaning back a bit more in your back swing, compared to toes-to-bars.

Resources:
The Rogue Echo Bike
Knees-to-Elbows Tips
The Dumbbell Farmers Carry
Kipping Hanging Knee Raises

Find a gym near you:
View the CrossFit map

Service Cup Workout 4

Complete as many rounds and reps as possible in 10 minutes of:
5 hang clean and jerks
10 back squats
15 toes-to-bars

♀ 80-lb barbell
♂ 115-lb barbell

Then,

On a 5-minute clock:
Find a 1-rep-max clean

Post reps and your heaviest clean to the comments, and submit your scores as part of the 2025 CrossFit Service Cup.

Head over to the Service Cup website for additional variations of today’s workout, as well as official updates and rules.

Resources:
The Hang Clean and Push Jerk
The Back Squat
The Kipping Toes-to-Bar
The Clean
The Power Clean

Find a gym near you:
View the CrossFit map

4 rounds for time of:
10 triple-unders
20 chest-to-bar pull-ups
30 wall-balls shots

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

Stimulus and Strategy:
Today’s workout is a combination of skills. The triple-under is meant to be the higher-skill challenge, so choose a movement that allows you to focus on a skill before moving on to the lower-skill exercises. For the pull-ups, choose an option that allows you to maintain consistent sets of 5 reps. The wall-ball shots are meant to be completed in larger chunks, and the easiest of the three movements.

Scaling:
Reduce the reps of each movement. Reduce the loading of the medicine ball.

To reduce the complexity of triple-unders, consider double-unders or single-unders. Other variations may also be practiced; for example, crossovers, or one-foot single-unders or double-unders. For the chest-to-bar pull-ups, reduce the range of motion to chin-over-bar pull-ups or jumping pull-ups.

In case of injury or limitation, for the triple-unders, perform penguin taps. For the chest-to-bar pull-ups, perform ring rows. For the wall-ball shots, perform medicine-ball front squats for an overhead limitation, or medicine-ball push presses for a squatting limitation.

Intermediate option:
4 rounds for time of:
10 single-leg double-unders
20 pull-ups
30 wall-balls shots

♀ 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:
10 single-unders
15 ring rows
20 wall-balls shots

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

Coaching cues:
For the triple-unders, spin fast from the wrists, not the shoulders — stay tall and punch your toes down as you jump.

Resources:
Triple-Unders
The Chest-to-Bar Pull-Up
The Wall-Ball Shot
The Kipping Pull-Up
The Single-Under
The Ring Row

Find a gym near you:
View the CrossFit map

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

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Post time to comments.

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

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

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

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

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

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

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

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

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 10 minutes of:
5 toes-to-bars
3 sandbag over-the-shoulders
1 wall walk

♀ 100-lb sandbag
♂ 150-lb sandbag

Post rounds and reps to comments.

Stimulus and Strategy:
Each set of today’s workout contains a low volume of reps to allow you to cycle through quick rounds. Choose an option for the toes-to-bars that allows you to maintain unbroken reps for the entire workout. The loading of the sandbag should allow you to complete your reps in around 30 seconds. Your goal should be to complete 6 rounds or more. More-advanced athletes may be able to perform a single round in under a minute and hold that pace for the entire workout.

Scaling:
Reduce the load of the sandbag.

To reduce the complexity of the toes-to-bars, reduce the range of motion by bringing the knees to the chest or a consistent height on the body. For the wall walks, reduce the range of motion by walking your hands only a few steps toward the wall.

In case of injury or limitation, perform power cleans with a single dumbbell or barbell instead of sandbag over-the-shoulders. Perform V-ups or sit-ups in place of the toes-to-bars, and inchworms with a push-up in place of the wall walks.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
5 knees-to-chests
3 sandbag over-the-shoulders
1 wall walk

♀ 70-lb sandbag
♂ 100-lb sandbag

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 hanging knee raises
3 single-arm dumbbell power cleans
1 inchworm + push-up from the knees

Switch arms on the cleans as needed.

♀ 25-lb dumbbell
♂ 35-lb dumbbell

Coaching cues:
When pulling the sandbag off the ground, get your hands underneath the bag and squat down as low as possible. Lift the bag to your thighs, bear-hug it, then with the bag held tight to your chest, extend your hips and legs aggressively, and throw the bag over your shoulder.

Resources:
The Kipping Toes-to-Bar
Sandbag Training
DIY Sandbag
The Wall Walk
Kipping Hanging Knee Raises
Inchworm + Push-Up From the Knees

Find a gym near you:
View the CrossFit map

21-15-9 reps for time of:
Single-arm dumbbell shoulder-to-overheads, right arm
Toes-to-bars
Single-arm dumbbell shoulder-to-overheads, left arm
Gymnastics-style kipping pull-ups

♀ 35 lb
♂ 50 lb

Post time to comments.

Stimulus and Strategy:
In today’s workout, choose a weight that allows you to perform at least 10 reps unbroken every time you pick up the dumbbell. For this workout, we are removing the option of performing a butterfly pull-up. You will notice the toes-to-bars and the gymnastics-style kipping pull-ups have the same movement pattern. Expect these two movements to provide a unique stimulus. If you only perform butterfly pull-ups, it's time to relearn. We see the kip swing in so many movements, from toes-to-bars to bar and ring muscle-ups, and, of course, the kipping pull-up. This is all the more reason to work on this movement pattern and always keep it in your toolbag.

Scaling:
Reduce the loading of the dumbbell.

To reduce the complexity of the dumbbell shoulder-to-overheads, consider shoulder presses. For the toes-to-bars, reduce the range of motion. Consider knees-to-chests or hanging knee raises as potential options. For the kipping pull-ups, perform jumping pull-ups.

In case of an injury or limitation, perform V-ups or sit-ups in place of the toes-to-bars. For the kipping pull-ups, perform ring rows.

Intermediate option:
21-15-9 reps for time of:
Single-arm dumbbell shoulder-to-overheads, right arm
Knees-to-chests
Single-arm dumbbell shoulder-to-overheads, left arm
Jumping pull-ups

♀ 20 lb
♂ 35 lb

Beginner option:
15-12-9 reps for time of:
Single-arm dumbbell shoulder-to-overheads, right arm
Hanging knee raises
Single-arm dumbbell shoulder-to-overheads, left arm
Ring rows

♀ 10 lb
♂ 15 lb

Coaching cues:
In the gymnastics style kipping pull-up, push yourself away from the top and keep your feet underneath your body. Then, let gravity push your body into the forward position of the kip.

Resources:
The Kipping Toes-to-Bar
The Kipping Pull-Up
Jumping Pull-Up Progression
Kipping Hanging Knee Raises
The Ring Row

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Nate

Complete as many rounds and reps as possible in 20 minutes of:
2 ring muscle-ups
4 handstand push-ups
8 kettlebell swings

♀ 53 lb
♂ 70 lb

Post time to comments.

Compare to 221018 and similar 241015.

Chief Petty Officer Nate Hardy was killed Sunday Feb. 4, 2012, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son, Parker.

Stimulus and Strategy:
Today’s effort is the Hero workout Nate. If you have completed this workout in the past, look back to your score to help you navigate today’s effort. The kettlebell loading should be moderate and allow you to go unbroken through all rounds. Athletes completing this workout as prescribed should aim to complete a round in 2 minutes or less. Today is a great opportunity for intermediate athletes to practice muscle-ups and handstand push-ups, even if it means completing fewer rounds.

Scaling:
Reduce the loading of the kettlebell. Reduce the reps of the muscle-ups and handstand push-ups.

To reduce the complexity of the ring muscle-ups, perform jumping muscle-ups or low-ring muscle-up transitions. For the handstand push-ups, perform pike push-ups or dumbbell shoulder presses. For the kettlebell swings, reduce the range of motion.

In case of an injury or limitation, perform ring rows or foot-assisted strict pull-ups for the muscle-ups. For the handstand push-ups, perform single-arm dumbbell shoulder presses or push-ups. For the kettlebell swings, consider single-arm Russian kettlebell swings or unloaded good mornings.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
2 jumping ring muscle-ups
4 pike push-ups
8 kettlebell swings

♀ 35 lb
♂ 53 lb

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
2 low-ring muscle-up transitions
4 dumbbell shoulder presses
8 kettlebell swings

♀ 18-lb kettlebell and 15-lb dumbbells
♂ 26-lb kettlebell and 20-lb dumbbells

Coaching cues:
Try starting your first kettlebell swing of every set with the kettlebell set up slightly in front of the toes. Then, like a center hiking a football, “hike” the kettlebell back between your legs and then drive it over head.

Resources:
The Kipping Muscle-Up
The Kipping Handstand Push-Up
The Kettlebell Swing
Jumping Ring Muscle-Up
Pike Push-Up
Low-Ring Muscle-Up Transition
The Dumbbell Shoulder Press
CrossFit Hero and Tribute Workouts

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CrossFit Community Cup Workout 2 - Pro

Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work

Rounds 1 and 2
15 toes-to-bars
15 overhead squats
Max-calorie row

Rounds 3 and 4
15-calorie row
15 overhead squats
Max bar muscle-ups

Your score is the total number of reps completed.

♀ 75-lb barbell
♂ 115-lb barbell

Post reps completed to comments, and submit your score as part of the 2025 Community Cup, presented by YETI.

Scaling:
Head over to the Community Cup website for additional variations of today’s workout based on your level and tier earned in the 2025 CrossFit Open.

Coaching cues:
To effectively link together multiple toes-to-bar reps, focus on actively pulling your feet back and down as you lower your legs, and move your chest and shoulders forward into the arch position.

Resources:
The Kipping Toes-to-Bar
The Overhead Squat
Rowing Technique Tips
The Kipping Bar Muscle-Up

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

Complete as many rounds and reps as possible in 12 minutes of:
200/250-meter row
25-foot handstand walk
10 dumbbell box step-overs
25-foot handstand walk

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

Stimulus and Strategy:
Today’s workout is meant to be lower volume while keeping the intensity high in preparation for those doing a Hero workout or Murph on Monday. Use options that allow you to complete about 4 rounds. Athletes who want to push the pace could certainly complete around 6 rounds. Work hard today and have fun.

Scaling:
Reduce the load of the dumbbells. Reduce the distance of the handstand walk.

To reduce the complexity of the handstand walk, perform shoulder taps in the pike position or perform bear crawls. For the dumbbell step-overs, reduce the height of the box.

In case of injury or limitation, perform a 500/700-meter Echo bike or a 200-meter run. For the dumbbell step-overs, perform this movement with no weight and reduce the height of the box.

Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
200/250-meter row
20 shoulder taps in the pike position
10 dumbbell box step-overs
20 shoulder taps in the pike position

♀ 15-lb dumbbells and a 20-inch box
♂ 25-lb dumbbells and a 24-inch box

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
200/250-meter row
25-foot bear crawl
10 box step-overs
25-foot bear crawl

♀ 12-inch box
♂ 20-inch box

Coaching cues:
During the handstand walk, think about pushing your hands into the floor and touching your toes to the ceiling.

Resources:
Rowing
The Handstand Walk
Dumbbell Box Step-Over
Box Step-Over
The Bear Crawl

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For time:
30 toes-to-bars
20 lateral burpees over the dumbbell
10 alternating dumbbell snatches
24 toes-to-bars
16 lateral burpees over the dumbbell
8 alternating dumbbell snatches
18 toes-to-bars
12 lateral burpees over the dumbbell
6 alternating dumbbell snatches

♀ 50-lb dumbbell
♂ 75-lb dumbbell

Stimulus and Strategy:
Today’s workout has three movements organized in a descending rep scheme. Aim to move through as quickly as possible while minimizing your breaks. The loading of the dumbbell should be moderate to heavy. This may require you to reset and switch hands with the dumbbell on the floor. Following the dumbbell snatches, pay attention to your grip on the toes-to-bars. If you break, count to five, then jump back up on the bar.

Scaling:
Reduce the load of the dumbbell. Reduce the reps of the toes-to-bars and burpees.

To reduce the complexity of the toes-to-bars, reduce the range of motion. Consider performing knees-to-chests or hanging knee raises. For the dumbbell snatches, perform them from the hang position.

In case of injury or limitation, perform V-ups or AbMat sit-ups in place of the toes-to-bars. For the burpees, perform up-downs. For the dumbbell snatches, perform Russian kettlebell swings.

Intermediate option:
For time:
30 knees-to-chests
20 lateral burpees over the dumbbell
10 alternating dumbbell snatches
24 knees-to-chests
16 lateral burpees over the dumbbell
8 alternating dumbbell snatches
18 knees-to-chests
12 lateral burpees over the dumbbell
6 alternating dumbbell snatches

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Beginner option:
For time:
20 hanging knee raises
15 lateral burpees over the dumbbell
10 alternating dumbbell hang snatches
16 hanging knee raises
12 lateral burpees over the dumbbell
8 alternating dumbbell hang snatches
12 hanging knee raises
9 lateral burpees over the dumbbell
6 alternating dumbbell hang snatches

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
With the heavier dumbbell snatch in today’s workout, focus on keeping the working arm straight through the middle of the movement. Then, as the hips extend, pull the elbow high and outside, and push the dumbbell to the sky.

Resources:
The Kipping Toes-to-Bar
The Dumbbell Power Snatch
Hanging Knee Raises
The Dumbbell Hang Power Snatch

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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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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

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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

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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

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Complete as many rounds as possible in 10 minutes of:
10 push-ups
10 dumbbell snatches, right arm
10 toes-to-bars
10 dumbbell snatches, left arm

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post rounds and reps to comments.

Stimulus and Strategy:
In today’s workout, the repetitions in each round are few enough that you can move through rounds relatively quickly. Aim for a single round to take no more than about 2 minutes. Try to go unbroken through as many sets as possible, however, as grip becomes an issue, break up the toes-to-bars as needed and manage your rest time.

Scaling:
Reduce the loading of the dumbbell and volume of the push-ups and toes-to-bars.

To reduce the complexity of the push-ups, consider performing push-ups from the knees or with the hands elevated to a 30-inch box. For the dumbbell snatches, consider performing hang dumbbell snatches. For the toes-to-bars, reduce the height of the toes or consider knees-to-chests or hanging knee raises.

However, if you have toes-to-bars, but 10 reps per round is too many, reduce the reps to no less than 5. This is a great way to practice and develop the movement.

In case of injury or limitation, perform dumbbell cleans for the dumbbell snatches, dumbbell floor presses for the push-ups, and consider V-ups or sit-ups for the toes-to-bars.

Intermediate option:
Complete as many rounds as possible in 10 minutes of:
10 push-ups
10 dumbbell snatches, right arm
10 knees-to-chests
10 dumbbell snatches, left arm

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
Complete as many rounds as possible in 10 minutes of:
5 push-ups from the knees
5 dumbbell snatches, right arm
5 hanging knee raises
5 dumbbell snatches, left arm

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
On the dumbbell snatch, keep the dumbbell close to your body by imagining zippering up a jacket and keeping your elbow above the weight.

Resources:
The Push-Up
The Dumbbell Snatch
The Kipping Toes-to-Bar
Toes-to-Bar Scaling

Find a gym near you:
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Rest Day

Featured Article

Mastering CrossFit Gymnastics: How to Build Strength, Stability, and Confidence

Struggling with gymnastics skills in CrossFit? You're not alone. Many athletes feel overwhelmed by movements like toes-to-bars and handstand push-ups, unsure how to improve. The key to mastering gymnastics is breaking it down — just like weightlifting — by focusing on four foundational elements: shapes, tension, flexibility, and strength. By consistently practicing static holds, mobility drills, and strict strength work, you can build a solid base for kipping and dynamic movements. This guide offers a structured three-week plan to improve your gymnastics skills, helping you do workouts as prescribed with confidence.

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21-15-9 reps for time of:
Toes-to-bars
Burpee box jump-overs

♀ 24-inch box
♂ 30-inch box

Post time to comments.

Stimulus and Strategy:
Today’s workout is a classic couplet and rep scheme. The descending reps allow you to keep intensity high and keep pushing through this effort. Choose options that allow you to move more and rest less. Advanced athletes may be able to perform all their sets of toes-to-bars unbroken; however, as long as you can complete each set in 3 sets or less, challenge yourself to go as prescribed and use today as more of a skill day.

Scaling:
Reduce the height of the box to maintain the jumping stimulus, even if that means reducing the height to 4 inches. If there is an injury or limitation, utilize the step-up or another alternative.

To reduce the complexity of the toes-to-bars, limit the height of your toes or knees. If you have toes-to-bars but the volume in today’s workout is beyond your capacity, reduce the reps to 15-12-9 or 12-9-6.

In case of an injury or limitation, consider performing up-downs in place of the burpees and step-ups in place of the box jump-overs. For the toes-to-bars, consider V-ups, sit-ups, or plank holds.

Intermediate option:
21-15-9 reps for time of:
Toes-to-bars
Burpee box jump-overs

♀ 20-inch box
♂ 24-inch box

Beginner option:
15-12-9 reps for time of:
Hanging knee raises
Burpee box step-overs

♀ 12-inch box
♂ 20-inch box

Coaching cues:
On the burpee box jump-over, consider stepping up out of the burpee. Oftentimes, this allows you to get closer to the box prior to the jump over.

Resources:
The Kipping Toes-to-Bar
Burpee Box Jump-Over

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5 rounds for time of:
Row 350/500 meters in as few pulls as possible

After each row, perform 2 double-unders for each pull taken. For example, if it takes 40 pulls to complete the row, complete 80 double-unders before starting the next round.

Post time and number of pulls each round to comments.

Compare to 210928.

Stimulus and Strategy:
Today’s workout will require thought and strategy. To maximize the distance in each pull, the effort encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round. If needed, reduce the total distance to something you can complete in 60 total pulls or less in each set.

Scaling:
Reduce the distance on the rower.

To adjust the complexity of the double-under, consider performing single-unders or jumping jacks. If you have double-unders, but they are inconsistent, consider performing attempts and counting both singles and doubles toward your reps.

In case of an injury or limitation, consider performing jumping jacks, penguin taps, or alternating toe taps on a low box in place of the double-unders.

Intermediate option:
5 rounds for time of:
Row 350/500 meters in as few pulls as possible.

After each row, perform 1 double-under for each pull taken. For example, if it takes 40 pulls to complete the row, complete 40 double-unders before starting the next round.

Beginner option:
3 rounds for time of:
Row 350/500 meters in as few pulls as possible.

After each row, perform 1 single-under for each pull taken. For example, if it takes 40 pulls to complete the row, complete 40 single-unders before starting the next round.

Coaching cues:
To reduce your stroke rate, focus on your return. Release your hands away from your body, lean forward slightly, and count to three as you pull yourself back into the catch position.

Resources:
Rowing Technique Tips
The Double-Under

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Every 3 minutes until failure, complete 2 rounds of:
3 toes-to-bars
3 kettlebell swings
25-foot kettlebell walking lunges

♀ 35 lb
♂ 53 lb

Rest with the remaining time in the interval.
Add 3 reps to the toes-to-bars and kettlebell swings in each progressive 3-minute interval.

Post reps to comments.

Stimulus and Strategy:
Today’s workout is a race to complete your reps as quickly as possible to give yourself more rest before starting the next set. With the options you choose for the workout, the first interval should take you no more than 90 seconds to complete. Your goal should be to finish the round of 15 toes-to-bars and 15 kettlebell swings. That said, it is possible for more advanced athletes to get into the set of 21 or higher. If you are unable to complete your reps within the allotted time, your workout is over. During the kettlebell walking lunge, carry the kettlebell however you like.

Scaling:
Reduce the loading of the kettlebell.

To adjust the complexity of the toes-to-bars, reduce the range of motion. Consider knees-to-chests, hanging knee raises, or hollow rocks. For the kettlebell swings, perform Russian kettlebell swings. For the lunges, perform unweighted or do low box step-ups.

In case of an injury or limitation, consider hollow rocks or sit-ups in place of the toes-to-bars. For the kettlebell swings, perform sumo deadlifts or single-arm Russian kettlebell swings. For the lunges, perform an unweighted lunge or a low unweighted box step-up.

Intermediate option:
Every 3 minutes until failure, complete 2 rounds of:
3 knees-to-chests
3 kettlebell swings
25-foot kettlebell walking lunges

♀ 26 lb
♂ 35 lb

Rest with the remaining time in the interval.
Add 3 reps to the knees-to-chests and kettlebell swings in each 3-minute interval.

Beginner option:
Every 3 minutes until failure, complete 2 rounds of:
3 hanging knee raises
3 Russian kettlebell swings
25-foot walking lunges

♀ 18 lb
♂ 26 lb

Rest with the remaining time in the interval.
Add 3 reps to the hanging knee raises and Russian kettlebell swings in each 3-minute interval.

Coaching cues:
On the toes-to-bar, control the downswing after getting your toes to the bar. When you relax, you lose the rhythm. So, focus on keeping your midsection tight and pushing yourself into the arch position of the next kip.

Resources:
The Kipping Toes-to-Bar
The Kettlebell Swing
The Kipping Hanging Knee Raise
The Russian Kettlebell Swing
The Walking Lunge

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Rest Day

Featured Article

Toes-to-Bars Made Simple: The Ultimate Guide to Mastering This Key CrossFit Skill

Toes-to-bars are a challenging yet essential CrossFit skill, appearing in 86% of Open workouts since 2011. This movement requires coordination, strength, and spatial awareness. But even if you struggle with toes-to-bars now, you can progress with focused practice, drilling, and scaling as you build to the Rx’d movement and prepare for upcoming events like the Open and Community Cup.

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