CrossFit's Workout Of The Day

2014 CrossFit Games, Workout 7 - Muscle-Up Biathlon

For time:
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups

If you break any of the sets of muscle-ups, run a 200-meter penalty lap.

Post time to comments.

Stimulus and Strategy:
Today's workout pushes the boundaries of muscular stamina and endurance. How many reps can you perform unbroken? Can you hold your technique together to squeeze out 1 or 2 more reps and avoid the penalty? Unless you're performing the muscle-ups unbroken, use the 400-meter runs as recovery for the next set. If you can perform muscle-ups, but the volume is too much, consider reducing the reps to a number you may have to break no more than twice. If you're not able to perform muscle-ups, consider a challenging pulling movement like chest-to-bar or chin-over-bar pull-ups.

Intermediate option:
For time:
400-meter run
9 muscle-ups
400-meter run
6 muscle-ups
400-meter run
3 muscle-ups

If you break any of the sets of muscle-ups, run a 200-meter penalty lap.

Beginner option:
For time:
400-meter run
18 ring rows
400-meter run
15 ring rows
400-meter run
12 ring rows

Resources:
Running | Change in Support Drill
The Kipping Muscle-Up
Muscle-Up Cycling Tips
Muscle-Up Transition Drill Tips
The Ring Row
A Men's Muscle-Up Biathlon to Remember - 2014 CrossFit Games

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2009 CrossFit Games Event 5

3 rounds for time of:
30 wall-ball shots
30 low-hang squat snatches

♀ 45-lb barbell and a 14-lb medicine ball to a 9-foot target
♂ 75-lb barbell and a 20-lb medicine ball to a 10-foot target

Post time to comments.

Stimulus and Strategy:
Today's workout is a couplet of conflicting movement patterns. These two movements are purposefully paired to cause muscular fatigue, forcing you to rest. The loading isn't the issue here; it's the redundancy in the movement patterns. Back in 2009, this was a devastating workout, and to this day, it still packs a punch. The low-hang position means the barbell should stay anywhere below the knee on each rep. Scale the loading of each movement so you can maintain consistent sets of 10 or more reps.

Intermediate option:
3 rounds for time of:
25 wall-ball shots
25 low-hang squat snatches

♀ 35-lb barbell and a 10-lb medicine ball to a 9-foot target
♂ 55-lb barbell and a 14-lb medicine ball to a 10-foot target

Beginner option:
3 rounds for time of:
20 wall-ball shots
20 hang power snatches

♀ 25-lb barbell and a 6-lb medicine ball to an 8-foot target
♂ 35-lb barbell and a 10-lb medicine ball to a 9-foot target

Resources:
The Wall-Ball Shot
Low-Hang Squat Snatch Tips
The Hang Power Snatch
2009 CrossFit Games Event 5: Women
2009 CrossFit Games Event 5: Men

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Jack's Triangle

For total reps:

As many reps as possible in 2 minutes of:
Max-reps deadlifts

As many rounds and reps as possible in 19 minutes of:
4 strict pull-ups
11 box jumps
13 hand-release push-ups
23-calorie bike

As many reps as possible in 2 minutes of:
Max-reps deadlifts

There is no rest between AMRAPs.

♀ 155-lb and a 24-inch box
♂ 225-lb and a 30-inch box

Post reps to comments.

Stimulus and Strategy:
Today's workout is in honor of Marine Cpl. Kevin “Jack” Dempsey, 23, of Monroe, Connecticut, who died on Nov. 13, 2004, from wounds sustained by an improvised explosive device while on a reconnaissance foot patrol in Al Anbar Province, Iraq, outside the city of Abu Ghraib. Dempsey was part of the 2nd Reconnaissance Battalion, 2nd Marine Expeditionary Force, based at Camp Lejeune, North Carolina, and had been deployed in Iraq since September. A gifted high school athlete, Dempsey knew he wanted to be a Marine as early as ninth grade, and the Sept. 11 attacks galvanized him to enlist in the Marine Corps in March 2002. He is survived by his mother, Barbara, and his sister, Jennifer.

This workout is a long, unique grind. Choose a moderate deadlift load that allows at least 20 reps per 2-minute AMRAP. Complete pull-ups in under 30 seconds and push-ups in under 1:15 — scale to hit those windows while maintaining full range of motion. The box jumps are higher than usual; find a height that lets you move consistently and finish in under 1:15. The bike will likely be the longest single effort in the 19-minute AMRAP, but should not exceed 2:30. Completing this Rx’d is acceptable even if the intended stimulus is out of reach, but sound mechanics and range of motion are nonnegotiable.

Intermediate option:
For total reps:

As many reps as possible in 2 minutes of:
Max-reps deadlifts

As many rounds and reps as possible in 19 minutes of:
4 strict pull-ups
11 box jumps
13 hand-release push-ups
15-calorie bike

As many reps as possible in 2 minutes of:
Max-reps deadlifts

There is no rest between AMRAPs.

♀ 135-lb and a 20-inch box
♂ 185-lb and a 24-inch box

Beginner option:
For total reps:

As many reps as possible in 2 minutes of:
Max-reps deadlifts

As many rounds and reps as possible in 19 minutes of:
4 foot-assisted pull-ups
6 box jumps
8 hand-elevated push-ups
12-calorie bike
Rest 45 seconds

As many reps as possible in 2 minutes of:
Max-reps deadlifts

♀ 55-lb and a 6-inch box
♂ 75-lb and a 12-inch box

Resources:
The Deadlift
The Box Jump
The Hand-Release Push-Up
Rogue Echo Bike
Foot-Assisted Pull-up
Hand-Elevated Push-up
The Story Behind Jack’s Triangle Hero WOD

Find a gym near you:
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3 rounds for time of:
20 dumbbell box step-ups
400-meter run

All movements should be done wearing a vest.

♀ 35-lb dumbbells, a 20-inch box, and a 14-lb vest
♂ 50-lb dumbbells, a 20-inch box, and a 20-lb vest

Post time to comments.

Stimulus and Strategy:
Today's workout is a grind with one reason to stop: grip fatigue. Choose a dumbbell loading that allows you to hang for larger sets with no more than two short breaks per round — advanced athletes should aim to go unbroken. The lower-body redundancy makes this harder than it looks. Push the pace on the runs and aim to complete each one in 2:30 or faster.

Intermediate option:
3 rounds for time of:
20 dumbbell box step-ups
400-meter run

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

Beginner option:
3 rounds for time of:
20 box step-ups
200-meter run

♀ 12-inch box
♂ 18-inch box

Resources:
The Dumbbell Box Step-Up
Running | Line Drills

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Open Workout 20.5

For time, partitioned any way:
40 muscle-ups
80-calorie row
120 wall-ball shots

Time cap: 20 minutes

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

Compare to 201018.

Post time to comments.

Stimulus and Strategy:
Get ready for Open Workout 20.5! You can break up the reps of each movement any way you like — for example, 10 rounds of 4 muscle-ups, 8-calorie row, and 12 wall-ball shots — as long as you complete the total reps of each movement.

If you did this workout in 2020, check your previous score to guide today's effort. If muscle-ups are a challenge, return to the rings on a set schedule rather than waiting until the end. This is a great one to attempt Rx'd even if you don't plan on finishing, as long as you're moving safely.

Intermediate option:
For time, partitioned any way:
40 chest-to-bar pull-ups
80-calorie row
120 wall-ball shots

Time cap: 20 minutes

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

Beginner option:
For time, partitioned any way:
40 jumping pull-ups
50-calorie row
60 wall-ball shots

Time cap: 20 minutes

♀ 6-lb medicine ball to an 8-foot target
♂ 10-lb medicine ball to a 9-foot target

Resources:
The Kipping Muscle-Up
Rowing Technique
The Wall-Ball Shot
The Kipping Chest-to-Bar Pull-Up
Jumping Pull-Up Progression
Open Workout 20.5

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5 rounds for time of:
15 push presses
20 toes-to-bars

♀ 105-lb barbell
♂ 155-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout is a couplet of heavy weightlifting and high-rep gymnastics. Don't let the two movements fool you; both will tax your upper and lower body. Aim to finish between 10-15 minutes, with some of you pushing closer to 8.

Expect to break the push presses into 2-3 sets. If you can go unbroken, go heavier. The 100 total toes-to-bars make this a high-volume workout that will drain intensity if not scaled properly — reduce reps first to allow for 2-4 sets across all 5 rounds. Scaling range of motion is secondary to maintaining volume if you can cycle reps efficiently.

Intermediate option:
5 rounds for time of:
15 push presses
20 knee raises to chest height

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
5 rounds for time of:
10 push presses
10 hanging knee raises

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Push Press
The Kipping Toes-to-Bar
The Hanging Knee Raise
Toes-to-Bar Scaling
Toes-to-Bar Partner Progression

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For time:
15 power snatches
5 rope climbs to 15 feet
12 power snatches
4 rope climbs
9 power snatches
3 rope climbs
6 power snatches
2 rope climbs
3 power snatches
1 rope climb

♀ 95-lb barbell
♂ 135-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout is a descending rep scheme of power snatches and rope climbs — expect this one to be grippy. Choose a moderate barbell load that allows quick singles or a few touch-and-go reps with minimal rest between sets. Pace the rope climbs and focus on using your legs to climb efficiently, rather than pulling with your arms — think of your arms as holding you close to the rope while your legs drive you up.

Intermediate option:
For time:
15 power snatches
3 rope climbs to 12 feet
12 power snatches
3 rope climbs
9 power snatches
2 rope climbs
6 power snatches
2 rope climbs
3 power snatches
1 rope climb

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For time:
15 hang power snatches
3 pull-to-stands
12 hang power snatches
3 pull-to-stands
9 hang power snatches
3 pull-to-stands
6 hang power snatches
3 pull-to-stands
3 hang power snatches
3 pull-to-stands

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Power Snatch
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Rope Climb (J-Hook)
The Hang Power Snatch
The Modified Rope Climb: Pull-to-Stand

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Michael

3 rounds for time of:
800-meter run
50 GHD back extensions
50 sit-ups

Compare to 240318.

Post time to comments.

Stimulus and Strategy:
Today's workout is in honor of Navy Lt. Michael McGreevy, 30, of Portville, New York, who was killed in Afghanistan on June 28, 2005, when the helicopter he was aboard crashed. McGreevy is survived by his wife, Laura; daughter, Molly; mother, Patricia Mackin; and father, Michael McGreevy Sr.

Today, we tackle a longer Hero workout featuring simple movements that heavily tax the lower body and core. Each round should take between 8 and 10 minutes to complete. Scale the run distance as needed to keep each effort under 5:30.

Most athletes should opt for GHD hip extensions rather than back extensions to maintain movement quality and keep intensity high. However, if you can continue moving well and maintain proper form, perform back extensions.

Scale the sit-up volume and/or difficulty so each set can be completed in under 2:15. Focus on steady pacing throughout and aim to stay consistent from round to round.

Intermediate option:
3 rounds for time of:
800-meter run
25 GHD hip extensions
50 sit-ups

Beginner option:
3 rounds for time of:
400-meter run
20 Superman arch-ups
20 sit-ups

Resources:
Running Drills | High Knees and Butt Kickers
The GHD Back Extension
The AbMat Sit-Up
The GHD Hip Extension
The Superman Arch
CrossFit Hero and Tribute Workouts

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Omar

For time:
10 thrusters
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees

♀ 65-lb barbell
♂ 95-lb barbell

Compare to 130521.

Post time to comments.

Stimulus and Strategy:
Today's workout is in honor of U.S. Army 1st Lt. Omar Vazquez, 25, of Hamilton, New Jersey, assigned to the 2nd Squadron, 3rd Armored Cavalry Regiment, based in Fort Hood, Texas, who died of wounds suffered April 22, 2011, when insurgents in Numaniyah, Iraq, attacked his unit with an improvised explosive device. He is survived by his parents, Maria and Pablo; sister, Marisel; and brothers, Pablo and Javier.

Choose a barbell load that allows you to perform consistent sets of 10 or more reps from the start, with the possibility of smaller sets only in the final round as fatigue sets in. Keep breaks short and focus on steady movement throughout the workout. Aim to maintain at least 10 burpees per minute. Consider stepping up from the bottom of each burpee to help manage your heart rate and maintain a consistent pace.

Intermediate option:
For time:
10 thrusters
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
35 bar-facing burpees

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
For time:
10 thrusters
10 bar-facing burpees
15 thrusters
15 bar-facing burpees
20 thrusters
20 bar-facing burpees

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Thruster
The Bar-Facing Burpee
CrossFit Hero and Tribute Workouts

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For time:
15 hang squat cleans
5 rope climbs to 15 feet
12 hang squat cleans
4 rope climbs
9 hang squat cleans
3 rope climbs

Post time to comments.

♀ 105-lb barbell
♂ 155-lb barbell

Stimulus and Strategy:
Today’s workout is a descending-ladder couplet of hang squat cleans and rope climbs. Expect a serious grip challenge. The goal is to move efficiently and maintain a steady pace, with most athletes aiming to finish in 10 minutes or less, with faster athletes approaching the 6-minute mark.

Choose a moderate load for the hang squat cleans that allows you to complete each round in no more than 3 sets. Whether you are experienced with rope climbs or still developing the skill, spend time on the rope during your warm-up and use the opportunity to refine your technique. Select a variation that appropriately challenges your current ability while allowing you to maintain consistency throughout the workout.

Intermediate option:
For time:
15 hang squat cleans
5 rope climbs to 12 feet
12 hang squat cleans
4 rope climbs
9 hang squat cleans
3 rope climbs

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
For time:
15 hang squat cleans
5 pull-to-stands
12 hang squat cleans
4 pull-to-stands
9 hang squat cleans
3 pull-to-stands

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Hang Squat Clean
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Modified Rope Climb: Pull-to-Stand

Find a gym near you:
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30-20-10 reps for time of:
Front-rack reverse lunges
Knees-to-elbows
Bike calories

Post time to comments.

♀ 95-lb barbell
♂ 135-lb barbell

Stimulus and Strategy:
Today’s workout features a descending-rep ladder designed to keep you moving at a fast pace from start to finish. Choose a front-rack lunge load that allows you to complete the work with no more than two breaks at any point in the workout. Focus on maintaining an upright torso and strong front-rack position throughout every lunge repetition.

For the knees-to-elbows, make sure each rep meets the standard by clearly touching your knees to your elbows. Scale the movement as needed to maintain consistent sets of at least five reps throughout the workout.

Attack the bike with intent. Aim to complete the first round of calories in under 2 minutes and use that effort to set the tone for the rest of the workout. Stay disciplined on your movement standards and push the pace where you can.

Intermediate option:
26-16-6 reps for time of:
Front-rack reverse lunges
Knees-to-elbows
Bike calories

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
20-10-5 reps for time of:
Front-rack reverse lunges
Hanging leg raises
Bike calories

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Front-Rack Reverse Lunge
The Kipping Knees-to-Elbows
The Rogue Echo Bike
The Hanging Leg Raise
The Hanging Knee Raise

Find a gym near you:
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On a 20-minute clock for total reps:
0:00-5:00:
200-meter run
Max freestanding shoulder taps

5:00-10:00:
200-meter run
Max skin-the-cats

10:00-15:00:
200-meter run
Max L pull-ups

15:00-20:00:
200-meter run
Max deficit push-ups

♀ 2-inch deficit
♂ 4-inch deficit

Post reps to comments.

Stimulus and Strategy:
Today’s workout combines monostructural conditioning with gymnastics. Each 5-minute window begins with a 200-meter run, followed by max reps of a single gymnastics movement. Push the pace on every run. The transition to the gymnastics skill provides a natural opportunity to recover while continuing to work. Choose challenging variations that still allow you to accumulate quality reps safely under fatigue. This is an opportunity to practice and build stamina in movements you may not get to focus on regularly. Stay aggressive on the runs, remain disciplined with your movement quality, and make the most of each interval.

Intermediate option:
On a 20-minute clock for total reps:
0:00-5:00:
200-meter run
Max wall-facing handstand shoulder taps

5:00-10:00:
200-meter run
Max skin-the-cats

10:00-15:00:
200-meter run
Max strict pull-ups

15:00-20:00:
200-meter run
Max push-ups

Beginner option:
On a 20-minute clock for total reps:
0:00-5:00:
100-meter run
Max plank shoulder taps

5:00-10:00:
100-meter run
Max ring hanging leg raises

10:00-15:00:
100-meter run
Max foot-assisted pull-ups

15:00-20:00:
100-meter run
Max hand-elevated push-ups

Resources:
Pose Running Drills | Pose Alignment
The Freestanding Handstand Shoulder Tap
The Skin-the-Cat
The L Pull-Up
The Kipping Deficit Handstand Push-Up
The Wall-Facing Handstand Shoulder Tap
The Strict Pull-Up
The Push-Up
The Plank Shoulder Tap
The Ring Hanging Leg Raise
The Ring Hanging Knee Raise
The Foot-Assisted Pull-Up
The Hand-Elevated Push-Up

Find a gym near you:
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2012 Regionals, Event 2

For time:
2,000-meter row
50 alternating single-leg squats
30 hang cleans

♀ 135-lb barbell
♂ 225-lb barbell

Post time to comments.

Compare to 120428.

Stimulus and Strategy:
Today’s workout revisits a 2012 Regionals event. On the rower, focus on your breathing and maintaining a tall posture. Use the opening few hundred meters to settle into your pace. This shouldn’t feel like a 2K PR attempt, but continue to push the pace as best as you can throughout.

Stay smooth and controlled on the single-leg squats to minimize missed reps. The barbell loading should feel moderate to heavy, allowing for consistent sets of 3-5 unbroken hang power cleans. Manage your sets with short, deliberate breaks as needed. Opening with overly aggressive sets will only lead to long rest periods later in the workout.

Intermediate option:
For time:
2,000-meter row
30 alternating single-leg squats
30 hang cleans

♀ 105-lb barbell
♂ 155-lb barbell

Beginner option:
For time:
1,000-meter row
50 alternating reverse lunges
30 hang cleans

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Rowing
The Single-Leg Squat
The Hang Clean
The Hang Power Clean
The Reverse Lunge

Find a gym near you:
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For max calories:
1-minute air bike

Rest 5 minutes

As many reps as possible in 10 minutes of:
Burpee box get-overs

A weight vest is optional.

♀ 48-inch box
♂ 48-inch box

Post calories and reps to comments.

Stimulus and Strategy:
Today’s max-effort workout is just long enough that it requires a little strategy to hang on. Push as hard as possible on the bike and don’t think ahead to the AMRAP — empty the tank. After the bike, take the full 5 minutes to recover and prepare for the burpee box get-over portion. Maintain a steady, sustainable pace for the full 10 minutes. Focus on finding a smooth, consistent rhythm for each rep and settling into it early.

Intermediate option:
For max calories:
1-minute air bike

Rest 5 minutes

As many reps as possible in 10 minutes of:
Burpee box get-overs

♀ 40-inch box
♂ 40-inch box

Beginner option:
For max calories:
1-minute air bike

Rest 5 minutes

As many reps as possible in 10 minutes of:
Burpee box get-overs

♀ 20-inch box
♂ 20-inch box

Resources:
The Rouge Echo Bike
Air Bike Setup
The Burpee Box Get-Over

Find a gym near you:
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For time:
On a 2:30 clock:
20 front squats, weight 1
12 burpees over the bar

On a 2:30 clock:
16 front squats, weight 2
12 burpees over the bar

On a 2:30 clock:
12 front squats, weight 3
12 burpees over the bar

On a 2:30 clock:
8 front squats, weight 4
12 burpees over the bar

On a 2:30 clock:
4 front squats, weight 5
12 burpees over the bar

Rest the remainder of each 2:30 interval. Record your time for each couplet.

♀ 65/95/125/135/145-lb barbell
♂ 95/135/185/205/225-lb barbell

Post total time to comments.

Stimulus and Strategy:
Today’s workout is an ascending-load front squat ladder paired with lateral burpees over the bar. Each set runs on its own 2:30 clock, and your score will be the total working time across all five couplets. The front squat reps decrease as the load increases, while the burpees remain the same throughout. Each interval should take about 1:30-2:15 to complete, so scale the loading accordingly.

Move directly into the burpees as soon as you finish your squats. Settle into a steady rhythm and work to maintain a consistent pace from round to round. Have your plates organized and ready so you can quickly adjust the bar before the next interval begins. The barbell starts from the floor, and the first rep of each set may be taken as a squat clean.

Intermediate option:
For time:
On a 2:30 clock:
20 front squats, weight 1
12 burpees over the bar

On a 2:30 clock:
16 front squats, weight 2
12 burpees over the bar

On a 2:30 clock:
12 front squats, weight 3
12 burpees over the bar

On a 2:30 clock:
8 front squats, weight 4
12 burpees over the bar

On a 2:30 clock:
4 front squats, weight 5
12 burpees over the bar

Rest the remainder of each 2:30 interval. Record your time for each couplet.

♀ 45/65/95/105/125-lb barbell
♂ 65/95/135/155/185-lb barbell

Beginner option:
For time:
On a 2:30 clock:
15 front squats, weight 1
8 burpees over the bar

On a 2:30 clock:
12 front squats, weight 1
8 burpees over the bar

On a 2:30 clock:
9 front squats, weight 2
8 burpees over the bar

On a 2:30 clock:
6 front squats, weight 2
8 burpees over the bar

On a 2:30 clock:
3 front squats, weight 3
8 burpees over the bar

Rest the remainder of each 2:30 interval. Record your time for each couplet.

♀ 35/45/55-lb barbell
♂ 45/65/75-lb barbell

Resources:
The Front Squat
The Lateral Burpee Over the Bar

Find a gym near you:
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For time:
6 rope climbs to 15 feet
6 dumbbell farmers carry shuttles
21 dumbbell deadlifts
21-calorie bike
4 rope climbs
4 dumbbell farmers carry shuttles
15 dumbbell deadlifts
15-calorie bike
2 rope climbs
2 dumbbell farmers carry shuttles
9 dumbbell deadlifts
9-calorie bike

One shuttle is 25 feet down and 25 feet back.

♀ 50-lb dumbbells
♂ 70-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today’s workout is a chipper that pairs rope climbs and dumbbell farmers carry shuttles with dumbbell deadlifts and calories on the bike. You’ll use two dumbbells for the entire workout. The descending rep scheme front-loads the volume, but hang on — once you get through the opening section, you’ll start to see the light at the end. Aim to complete the first section in 5-7 minutes, the second in 4-5 minutes, and the final section in 2-3 minutes. The set of 6 rope climbs should take no more than 3 minutes to complete. Scale the height of the climb or substitute pull-to-stands as needed. Plan to complete the deadlifts in no more than 1-2 sets, using touch-and-go reps when possible. Treat the bike as your recovery opportunity and settle into a hard but sustainable pace. Choose a dumbbell load that allows you to complete the first set of 21 deadlifts in 1-2 sets and finish each set of 6 farmers carry shuttles unbroken.

Intermediate option:
For time:
4 rope climbs to 12 feet
4 dumbbell farmers carry shuttles
21 dumbbell deadlifts
21-calorie bike
3 rope climbs
3 dumbbell farmers carry shuttles
15 dumbbell deadlifts
15-calorie bike
2 rope climbs
2 dumbbell farmers carry shuttles
9 dumbbell deadlifts
9-calorie bike

One shuttle is 25 feet down and 25 feet back.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Beginner option:
For time:
3 pull-to-stands
3 dumbbell farmers carry shuttles
15 dumbbell deadlifts
15-calorie bike
2 pull-to-stands
2 dumbbell farmers carry shuttles
12 dumbbell deadlifts
12-calorie bike
1 pull-to-stand
1 dumbbell farmers carry shuttle
9 dumbbell deadlifts
9-calorie bike

One shuttle is 25 feet down and 25 feet back.

♀ 15-lb dumbbells.
♂ 25-lb dumbbells

Resources:
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Dumbbell Farmers Carry
The Dumbbell Deadlift
Rogue Echo Bike
Modified Rope Climb | Pull-to-Stand

Find a gym near you:
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Push press 3-3-3-3-3 reps

Then,

Complete as many reps as possible in 7 minutes of:
1 strict pull-up
1 push press
2 strict pull-ups
2 push presses
3 strict pull-ups
3 push presses
Etc.

♀ 105-lb barbell
♂ 155-lb barbell

Post reps to comments.

Stimulus and Strategy:
Today’s workout is a couplet of strict pull-ups and push presses. As fatigue builds, focus on maintaining full range of motion on both movements. Expect the strict pull-ups to become increasingly challenging due to muscular fatigue, so stay disciplined with your sets early on. The barbell loading should be moderate and allow you to complete most sets unbroken. Use the pre-workout lift to help determine the appropriate weight for today. On the push presses, keep a vertical torso and a quick turnaround in the dip and drive to generate speed on the barbell.

Intermediate option:
Push press 3-3-3-3-3 reps

Then,

Complete as many reps as possible in 7 minutes of:
1 strict pull-up
1 push press
2 strict pull-up
2 push presses
3 strict pull-up
3 push presses
Etc.

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
Push press 3-3-3-3-3 reps

Then,

Complete as many reps as possible in 7 minutes of:
1 ring row
1 push press
2 ring rows
2 push presses
3 ring rows
3 push presses
Etc.

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Strict Pull-Up
The Push Press
The Ring Row

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Adrian

7 rounds for time of:
3 forward rolls
5 wall walks
7 toes-to-bars
9 box jumps

♀ 24-inch box
♂ 30-inch box

Compare to 120923.

Post time to comments.

Stimulus and Strategy:
Today's Hero workout is in honor of U.S. Army Sgt. 1st Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, who died on Aug. 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.

Expect this one to be a gymnastics skill-intensive workout with a variety of relatively complex movements. Complete the forward rolls in under 30 seconds, the wall walks in under 90 seconds, unbroken toes-to-bars in under 30 seconds, and the box jumps in under 45 seconds. Scale as needed to finish within these intended time domains. Shoot for a more challenging box height than you'd usually go for, but make sure you can still keep moving. The early rounds should be done in about 2 minutes, with no round taking longer than 3:15. Let today be what you need based on how you’re feeling after Murph.

Be sure to log your Adrian score in the CrossFit app!

Intermediate option:
7 rounds for time of:
3 forward rolls
3 wall walks
7 hanging leg raises
9 box jumps

♀ 20-inch box
♂ 24-inch box

Beginner option:
7 rounds for time of:
3 elevated candlestick rolls
3 inchworms + push-ups from the knees
7 toes-to-kettlebells
7 plate jumps

Resources:
The Forward Roll
The Wall Walk
The Kipping Toes-to-Bar
The Box Jump
Toes-to-Bar Scaling
The Inchworm + Push-Up From the Knees
CrossFit Hero and Tribute Workouts

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Complete as many rounds and reps as possible in 15 minutes of:
100-meter dumbbell suitcase carry
10 shuttle runs*
30 alternating dumbbell hang snatches

*The shuttle run is 25 feet out and 25 feet back.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post rounds and reps to comments.

Stimulus and Strategy:
This workout will be a hard effort that will tax your grip and your posture. Choose a dumbbell that is light enough to allow you to maintain unbroken suitcase carries, switching arms as needed on each trip. Push to maintain a consistent shuttle run pace, finishing each effort in under 90 seconds. Push for large sets of hang snatches with minimal breaks, if any. If you are on the fence, going a little lighter rather than a little heavier will make the most sense today.

Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
100-meter dumbbell suitcase carry
10 shuttle runs*
30 alternating dumbbell hang snatches

*The shuttle run is 25 feet out and 25 feet back.

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
100-meter dumbbell suitcase carry
8 shuttle runs*
20 alternating dumbbell hang snatches

*The shuttle run is 25 feet out and 25 feet back.

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
Shuttle Run Tips
The Dumbbell Hang Snatch
The Dumbbell Suitcase Carry

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On a 1:30 clock, complete 6 rounds for max calories of:
20 alternating single-leg squats
Max-calorie bike

Rest 1:30 between rounds.

Post total calories to comments.

Stimulus and Strategy:
Today’s workout is an interval-based effort featuring single-leg squats and max calories on the bike. Take advantage of the one-to-one work-to-rest ratio and push to sprint through each interval. Aim to complete the single-leg squats in 45 seconds or less each round so you have at least 45 seconds to accumulate max calories on the bike. Push hard on the bike and embrace the leg burn.

Intermediate option:
On a 1:30 clock, complete 6 rounds for max calories of:
12 alternating single-leg squats to a target
Max-calorie bike

Rest 1:30 between rounds.

Beginner option:
On a 1:30 clock, complete 6 rounds for max calories of:
12 reverse lunges
Max-calorie bike

Rest 1:30 between rounds.

Resources:
The Single-Leg Squat
The Rogue Echo Bike
Single-Leg Squat Scaling
The Reverse Lunge

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5 rounds for time of:
22/30-calorie Echo bike
20 sumo deadlift high pulls
15 knees-to-elbows

♀ 65-lb barbell
♂ 95-lb barbell

Stimulus and Strategy:
Today's workout is a longer-duration triplet with some intended grip interference. Expect to spend the most time on the bike — choose a calorie volume that allows you to finish in 3 minutes or less each round. Choose a light sumo deadlift high pull loading that allows you to complete the reps in 90 seconds or less each round. Scale knees-to-elbows volume to allow you to move back to the bike in 90 seconds or less each round.

Intermediate option:
5 rounds for time of:
15/20-calorie Echo bike
15 sumo deadlift high pulls
10 knees-to-elbows

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
3 rounds for time of:
10/15-calorie Echo bike
15 sumo deadlift high pulls
10 hanging knee raises

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Rogue Echo Bike
The Sumo Deadlift High Pull
The Kipping Knees-to-Elbows
The Hanging Knee Raise

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3 rounds for time of:
25 ring dips
10 kettlebell Turkish get-ups
25 pull-ups

Switch arms as desired on the Turkish get-ups.

♀ 53-lb kettlebell
♂ 70-lb kettlebell

Post time to comments.

Stimulus and Strategy:
Today's workout is a fun, shoulder-heavy workout with the combination of pushing, pulling, and pressing overhead. Aim to complete ring dips and pull-ups in 4 sets or fewer each round. Take your time on each rep of the Turkish get-ups, and ensure you maintain a locked-out arm overhead. Try to use the pull-ups as a brief reprieve from the tricep fatigue caused by the ring dips and the Turkish get-ups. As this workout goes on, prioritize maintaining the same full range of motion you had at the beginning of the workout.

Intermediate option:
3 rounds for time of:
18 ring dips
10 kettlebell Turkish get-ups
18 pull-ups

Switch arms as desired on the Turkish get-ups.

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Beginner option:
3 rounds for time of:
12 foot-assisted ring dips
10 dumbbell Turkish get-ups
12 ring rows

Switch arms as desired on the Turkish get-ups.

♀ 5-lb dumbbell
♂ 10-lb dumbbell

Resources:
The Ring Dip
Kettlebell Turkish Get-Up Tips
The Kipping Pull-Up
The Butterfly Pull-Up
The Dumbbell Turkish Get-Up

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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

Compare to 251125.

Post your rounds and reps to comments.

Stimulus and Strategy:
Today's workout is a classic benchmark. Cindy remains an excellent test of gymnastics stamina and cardiorespiratory endurance. There are two ways to get a PR today. The first is to perform the same variation you did the last time and complete more reps and rounds. The second is to try a more difficult variation. To hit the stimulus, plan to complete a round in less than 90 seconds for the majority of the workout. Reduce volume to as few as 3 pull-ups, 6 push-ups, and 9 air squats as needed. Beginner athletes will work on a 2-minute clock for 10 rounds, using any remaining time in the interval to recover before the next. Advanced athletes with the capacity for completing 20+ rounds of this workout should consider wearing a vest. Be sure to record today's score and scaling options used to reference for retests and similar workouts throughout the year.

Intermediate option:
Same as Rx’d.

Beginner option:
Every 2 minutes for 20 minutes, complete:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats

Resources:
The Kipping Pull-Up
The Push-Up
The Air Squat
The Strict Banded Pull-Up
The Hand-Elevated Push-Up

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Nasty Girls
3 rounds for time of:
50 air squats
7 muscle-ups
10 hang power cleans

♀ 95-lb barbell
♂ 135-lb barbell

Compare to 221229.

Post time to comments.

Stimulus and Strategy:
Today, we hit the fun Nasty Girls benchmark workout that combines moderately heavy weightlifting and gymnastics. Look back at your previous score to compare your last effort. This should be a sub-15-minute workout, and advanced athletes should push to finish in sub-10 minutes. Nasty Girls requires skill and strength endurance. Avoid going to failure, even if it means strategically resting a few reps before you think you need to. Remain smooth and steady on the air squats, while still shooting to complete the reps in 2 minutes or less. Scale muscle-ups to the most challenging gymnastics pulling movement you can perform for at least 3 unbroken reps. Choose a hang power clean load that allows you to chip through the reps in 1-3 sets each round.

Intermediate option:
3 rounds for time of:
50 air squats
7 jumping muscle-ups or low-ring transitions
10 hang power cleans

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
3 rounds for time of:
30 air squats
10 ring rows
10 hang power cleans

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Air Squat
The Kipping Muscle-Up
The Hang Power Clean
The Jumping Muscle-Up
Low-Ring Muscle-Up Transition Tips
The Ring Row
From the Archives: Nasty Girls Workout Demo

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Complete as many rounds and reps as possible in 20 minutes of:
400-meter run
100-foot handstand walk
50 box step-ups

♀ 20-inch box
♂ 24-inch box

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a longer-duration effort and allows you to spend time upside down while out of breath. Keep the pace fast on the run, but stay relaxed so you are able to come right in and get to the handstand walk. Try to complete the handstand walk in 2 minutes or less. Push the pace on the step-ups and aim to complete each set in 2 minutes or faster. Even as you fatigue, ensure you stand all the way up on each step-up.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
400-meter run
30 alternating pike shoulder taps
50 box step-ups

♀ 20-inch box
♂ 24-inch box

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
200-meter run
50-foot bear crawl
25 box step-ups

♀ 12-inch box
♂ 20-inch box

Resources:
Pose Running Drills | Pose Alignment
The Handstand Walk
The Box Step-Up
The Pike Shoulder Tap
The Bear Crawl

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Drew

For time:

Kraus
200-meter run
30 pull-ups
30 hand-release push-ups
4 deadlifts

Rest 30 seconds

Scott
400-meter run
25 pull-ups
25 hand-release push-ups
4 deadlifts

Rest 30 seconds

Good
600-meter run
20 pull-ups
20 hand-release push-ups
4 deadlifts

Rest 30 seconds

Cully
800-meter run
15 pull-ups
15 hand-release push-ups
4 deadlifts

Rest 30 seconds

Night Stalkers
269 box step-ups

Perform the full workout with a weight vest.
Each round honors one of the Night Stalker Heroes, who died in a helicopter crash on Sept. 17, 2025.

♀ 1.5x bodyweight deadlift, 14-lb vest, and a 20-inch box
♂ 1.5x bodyweight deadlift, 20-lb vest, and a 20-inch box

Post time to comments.

Stimulus and Strategy:
Today, we have a Hero workout in honor of Chief Warrant Officer 3 Andrew “Drew” Gunnison Cully, 35, of Ozark, Missouri, and the legendary Night Stalkers of C Company, 4th Battalion, 160th Special Operations Aviation Regiment (SOAR). Cully died on Sept. 17, 2025, when his MH-60M Black Hawk helicopter crashed during a training mission near Joint Base Lewis-McChord, Washington. He was serving with C Company, 4th Battalion, 160th Special Operations Aviation Regiment (SOAR) — the legendary Night Stalkers. Born May 12, 1990, in Springfield, Missouri, Cully graduated from Missouri State University, was commissioned as a second lieutenant in 2013, and advanced to captain. He later achieved CW3, served as an instructor pilot, earned a master’s degree, and was selected for the elite 160th SOAR. He is survived by his wife, Layne, and children, Lennox and Abbott.

Each section of this workout honors one of the heroes who died in that helicopter crash. As with many Hero workouts, this workout is a long grind and is more about the effort and your mindset than the scoreboard. The pull-ups and push-ups are challenging, but each movement should not take longer than 1:30 to complete on any round. The deadlifts are intended to be moderately heavy, where 4 reps can be completed consecutively. Try to complete Kraus in under 5 minutes, Scott in under 6 minutes, Good in under 7 minutes, Cully in under 8 minutes, and the step-ups in under 15 minutes.

Intermediate option:
For time:

Kraus
200-meter run
20 pull-ups
20 hand-release push-ups
4 deadlifts

Rest 30 seconds

Scott
400-meter run
15 pull-ups
15 hand-release push-ups
4 deadlifts

Rest 30 seconds

Good
600-meter run
10 pull-ups
10 hand-release push-ups
4 deadlifts

Rest 30 seconds

Cully
800-meter run
5 pull-ups
5 hand-release push-ups
4 deadlifts

Rest 30 seconds

Night Stalkers
269 box step-ups

♀ Bodyweight deadlift, no weight vest, and a 20-inch box
♂ Bodyweight deadlift, no weight vest, and a 20-inch box

Beginner option:
For time:

Kraus
Run/walk 1:00 away from the gym, then back
20 jumping pull-ups
20 hand-release push-ups from knees
4 deadlifts

Rest 30 seconds

Scott
Run/walk 1:30 away from the gym, then back
15 jumping pull-ups
15 hand-release push-ups from knees
4 deadlifts

Rest 30 seconds

Good
Run/walk 2:00 away from the gym, then back
10 jumping pull-ups
10 hand-release push-ups from knees
4 deadlifts

Rest 30 seconds

Cully
Run/walk 2:30 away from the gym, then back
5 jumping pull-ups
5 **hand-release push-ups **from knees
4 deadlifts

Rest 30 seconds

Night Stalkers
150 box step-ups

♀ Challenging but manageable deadlift load, no weight vest, and a 20-inch box
♂ Challenging but manageable deadlift load, no weight vest, and a 20-inch box

Resources:
Running | Position Drill
The Kipping Pull-Up
The Hand-Release Push-Up
The Deadlift
The Box Step-Up
Jumping Pull-Up Progression

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10 rounds for time of:
2 rope climbs to 15 feet
10 GHD sit-ups
25 double-unders

Post time to comments.

Stimulus and Strategy:
Get ready for a longer triplet today. Manage rest early on the rope climbs and GHD sit-ups to ensure you never hit failure on either movement. Aim to finish the rope climbs in less than 45 seconds each round and the GHD sit-ups and double-unders in less than 30 seconds each round. Be mindful of wasted time during transitions. Simply prolonging each transition by 5 seconds will lead to an additional 2 or more minutes of workout time.

Intermediate option:
10 rounds for time of:
1 rope climb to 15 feet
7 GHD sit-ups to parallel
30 seconds of double-under attempts

Beginner option:
7 rounds for time of:
2 pull-to-stands
10 AbMat sit-ups
15 penguin taps

Resources:
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The GHD Sit-Up
The Double-Under
The Pull-to-Stand
GHD Sit-Up Progression
The AbMat Sit-Up
The Penguin Tap

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For time:
40-calorie row
15 muscle-ups
40-calorie row
10 muscle-ups
40-calorie row
5 muscle-ups

Post time to the comments.

Stimulus and Strategy:
Today's workout is a movement redundant couplet. Expect upper-body pulling and hip flexor fatigue on the rower to challenge your muscle-up sets. Emphasize long legs on the muscle-up to ensure an efficient kip. Push the pace on the rower as you are able; however, be sure to maintain legs before arms to avoid blowing up before getting to the rings. Perform sets on the rings that limit your chance of reaching failure. Consider fast sets of 2-5 reps, depending on your capacity. If necessary, use the rower as a place to recover and focus on your leg drive, sitting up tall, and breathing.

Intermediate option:
For time:
40-calorie row
15 low-ring or jumping muscle-ups
40-calorie row
10 low-ring or jumping muscle-ups
40-calorie row
5 low-ring or jumping muscle-ups

Beginner option:
For time:
30-calorie row
15 low-ring transitions
30-calorie row
10 low-ring transitions
30-calorie row
5 low-ring transitions

Resources:
Rowing Body Position Tips
The Kipping Muscle-Up
The Low-Ring Muscle-Up
The Jumping Ring Muscle-Up
Low-Ring Muscle-Up Transition Tips

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Rest Day

Rest in Peace, Rob Orlando

Rob Orlando, four-time CrossFit Games competitor, founder of Hybrid Athletics, and the man behind the legendary Pig, died this week after a two-year battle with cancer. He was 50. This video is our tribute to a true force in the CrossFit community and the legacy he leaves behind.

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Complete as many rounds and reps as possible in 15 minutes of:
3 wall walks
15 burpees
60 double-unders

Post total reps to comments.

Stimulus and Strategy:
Today, we have a fast-paced workout. Try to complete each of the three movements in 3 minutes or less to start. Be prepared for the wall walks to make the burpees more challenging as you start to fatigue; scale as needed to maintain the intended time domain. Make sure you keep your shoulders relaxed during the double-unders to give them a break before going back to the wall walks.

Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
2 wall walks
15 burpees
40 double-unders

Beginner option:
3 rounds for time of:
3 inchworm + push-ups
10 burpees or up-downs
40 single-unders

Rest 1 minute between rounds.

Resources:
The Wall Walk
The Burpee
The Double-Under
The Inchworm + Push-Up
The Up-Down
The Single-Under

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For time:
800-meter run
80 pull-ups
80 deadlifts
800-meter run

Partition the pull-up and deadlift reps any way.

♀ 95-lb barbell
♂ 135-lb barbell

Post time to comments.

Stimulus and Strategy:
This is a high-rep and grippy workout. Keep in mind, we did pull-ups on Saturday, but at a lower intensity. This redundancy is intentional, but if you are sore, consider reducing the reps or decreasing the difficulty of the movement to keep intensity high. The deadlifts are light, but the volume will fatigue the posterior, making the last run so much fun. Buckle up for a fight when you hit the last 400 meters. Try to complete both runs between 3:30 and 4:30. The pull-ups and deadlifts should be completed in under 10 minutes and can be partitioned any way. For scaling, consider what can be completed in under 1 minute, and that rep scheme or movement variation will be your prescription. Examples per minute include 10 pull-ups/10 deadlifts (8 minutes of work), 8 pull-ups/8 deadlifts (10 minutes). If you cannot sustain a cadence of 8/8, reduce volume and or modify the movement selection. The first half of this workout should feel manageable. The second half is the real test.

Intermediate option:
For time:
800-meter run
60 pull-ups
60 deadlifts
800-meter run

Partition the pull-up and deadlift reps any way.

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
3 rounds for time of:
200-meter run
20 jumping pull-ups
20 deadlifts
200-meter run

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Pose Running Drills | Pose Alignment
The Kipping Pull-Up
The Deadlift
The Jumping Pull-Up

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