CrossFit's Workout Of The Day

For time:
200-foot single-dumbbell walking lunge
20 deficit strict handstand push-ups
150-foot single-dumbbell walking lunge
15 deficit strict handstand push-ups
100-foot single-dumbbell walking lunge
10 deficit strict handstand push-ups
50-foot single-dumbbell walking lunge
5 deficit strict handstand push-ups

♀ 35-lb dumbbell and 2-inch deficit
♂ 50-lb dumbbell and a 4-inch deficit

Post time to comments.

Stimulus and Strategy:
Today's descending workout has weighted walking lunges and strict deficit handstand push-ups. The goal is to complete the workout in 10 to 15 minutes.

Choose a dumbbell load that requires minimal rest breaks; aim for at least 50-foot intervals with no more than about 10 seconds of rest when you break. Hold the dumbbell any way you choose, provided it supports quality movement.

The strict deficit handstand push-up will test raw upper-body inverted pressing. Expect to need several sets to complete each round. As a guide, if you can do sets of 3 for 20-15-10-5 reps with no more than 10 seconds of rest between sets, attempt this workout Rx'd. Today, we'll find the most challenging gymnastic scale for the handstand push-up before scaling to dumbbell overhead presses. Let sets and hard-capped rest times guide your chosen volume and movement variation.

Intermediate option:
For time:
200-foot single-dumbbell walking lunge
15 strict handstand push-ups
150-foot single-dumbbell walking lunge
10 strict handstand push-ups
100-foot single-dumbbell walking lunge
5 strict handstand push-ups
50-foot single-dumbbell walking lunge
5 strict handstand push-ups

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
For time:
200-foot walking lunge
20 pike push-ups
150-foot walking lunge
15 pike push-ups
100-foot walking lunge
10 pike push-ups
50-foot walking lunge
5 pike push-ups

Resources:
The Single-Dumbbell Walking Lunge
The Deficit Strict Handstand Push-Up
The Strict Handstand Push-Up
The Walking Lunge
The Pike Push-Up

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5 rounds, each for time, of:
15 box jump-overs
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

Rest exactly 2 minutes between rounds.

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

Post time for each round to comments.

Stimulus and Strategy:
This twist on the Hero workout DT swaps in dumbbells and adds a spicy box jump-over, with rest after each set. Rounds will likely move faster than the barbell version since dumbbells are easier to hang onto. Use the rest to push each round like a sprint. Finish the box jump-overs, grab the dumbbells, and hang on! Keep deadlifts unbroken through all rounds. If needed, break the hang power cleans and shoulder-to-overheads into 2 sets, keeping rest breaks to 15 seconds or less — scale to maintain this. Reduce dumbbell load if needed to keep a flat back and sound shoulder position through the deadlifts and jerks. Advanced athletes: Aim for as many rounds as possible without putting the dumbbells down before moving up to a heavier load.

Intermediate option:
5 rounds, each for time, of:
15 box jump-overs
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

Rest exactly 2 minutes between sets.

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

Beginner option:
5 rounds, each for time, of:
10 box step-overs
9 dumbbell deadlifts
6 dumbbell hang power cleans
3 dumbbell shoulder-to-overheads

Rest exactly 2 minutes between sets.

♀ 10-lb dumbbells and a 12-inch box
♂ 15-lb dumbbells and a 16-inch box

Resources:
Box Jump-Over Variations
The Dumbbell Deadlift
The Dumbbell Hang Power Clean
The Dumbbell Push Jerk
The Dumbbell Push Press
The Box Step-Over

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For time:
50 double-unders
50 AbMat sit-ups
5 strict muscle-ups
40 double-unders
40 AbMat sit-ups
4 strict muscle-ups
30 double-unders
30 AbMat sit-ups
3 strict muscle-ups
20 double-unders
20 AbMat sit-ups
2 strict muscle-ups
10 double-unders
10 AbMat sit-ups
1 strict muscle-up

Post time to comments.

Stimulus and Strategy:
Today's fast-paced, higher-skill workout will challenge your shoulders and midline. Plan to push the pace, but know that going too fast may cause you to miss reps on the muscle-ups. Today is not the day to struggle through double-unders, so aim to finish the first two sets of jump rope in 1 minute or less. The descending rep scheme should allow you to push the pace throughout, especially in the last two rounds.

Intermediate option:
50-40-30-20-10 reps for time of:
Double-unders
AbMat sit-ups

Perform 2 strict muscle-ups after each round.

Beginner option:
For time:
30 single-unders
30 feet-anchored sit-ups
3 low-ring transitions
20 single-unders
20 feet-anchored sit-ups
2 low-ring transitions
10 single-unders
10 feet-anchored sit-ups
1 low-ring transition

Resources:
The Double-Under
The AbMat Sit-Up
The Strict Muscle-Up
The Single-Under
The Foot-Anchored Sit-Up
Low-Ring Muscle-Up Transition Tips

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For 5 rounds, as many reps as possible in 3 minutes of:
15/20-calorie row
20 alternating dumbbell hang snatches
Max dumbbell-facing burpees

Rest 1 minute between rounds.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post reps to comments.

Stimulus and Strategy:
Today, you'll take on a triplet of rowing for calories, dumbbell snatches, and 5 sets of max-reps dumbbell-facing burpees. Aim to complete the row in 1:15 or less with a sprint effort and quickly transition into the snatches. Then, finish the dumbbell snatches in 45 seconds or less, leaving yourself at least 30 seconds to perform burpees. Time for a gut check!

Intermediate option:
For 5 rounds, as many reps as possible in 3 minutes of:
12/15-calorie row
20 alternating dumbbell hang snatches
Max dumbbell-facing burpees

Rest 1 minute between rounds.

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
For 5 rounds, as many reps as possible in 3 minutes of:
8/12-calorie row
20 alternating dumbbell hang snatches
Max burpees

Rest 1 minute between rounds.

♀ 15-lb dumbbell
♂ 20-lb dumbbell

Resources:
Rowing
The Dumbbell Hang Power Snatch
The Dumbbell Hang Snatch
The Dumbbell-Facing Burpee

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2 rounds, each for time of:
1,600-meter run

Check your time and rest exactly that amount of time before starting the second round.

Compare to similar 251222.

Post times in comments.

Stimulus and Strategy:
Today we've got a fun test: a 1-mile run on repeat! This is a great opportunity for every athlete to get through the full mile at least once in the first round. Push for an uncomfortable pace on your first effort, then aim to match or beat that time in Round 2. If your first mile takes longer than 12 minutes, scale back to 800 meters for the second run.

Intermediate option:
Same as Rx'd.

Beginner option:
For time:
1,600-meter run

Check your time and rest exactly that amount of time before starting the second round.

Then, for time:
800-meter run

Score each effort separately.

Resources:
Pose Running Drill | Medicine-Ball Hamstring Pull
Pose Running Drill | Lean and Pull
Pose Running Drill | Pose Alignment

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2008 CrossFit Games Event 4

5 rounds for time of:
5 deadlifts
10 burpees

♀ 185 lb
♂ 275 lb

Compare to 220724.

Post time to comments.

Stimulus and Strategy:
Today's workout is a sprint couplet. The goal is unbroken deadlifts and fast sets of burpees. The deadlift weight should be moderate to heavy. With only 5 reps per round, hang on and don't let go. For the burpees, don't forget to stand all the way up. Move fast, push the pedal to the floor, and don't game the effort.

Intermediate option:
5 rounds for time of:
5 deadlifts
10 burpees

♀ 145 lb
♂ 205 lb

Beginner option:
5 rounds for time of:
5 deadlifts
10 burpees

♀ 65 lb
♂ 95 lb

Resources:
The Deadlift
The Burpee
2008 CrossFit Games Deadlift/Burpee Workout Demo With Jamie Simmonds

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2007 CrossFit Games Event 2 - The Hopper

For time:
1,000-meter row

Then,

5 rounds of:
25 pull-ups
7 push jerks

♀ 85 lb
♂ 135 lb

Compare to 230707.

Post time to comments.

Stimulus and Strategy:
Today's workout is a throwback to the original hopper workout created for the first CrossFit Games in 2007. Be cautious — the row is a trap. Don't come out too hot, because a healthy dose of pull-ups follows. Aim to complete each set of pull-ups in 4 sets or fewer. The push jerk loading should be moderate, allowing you to perform your reps unbroken in most rounds. As a guideline, a single round of the couplet should take no more than 3 minutes to complete.

Intermediate option:
For time:
1,000-meter row

Then,

5 rounds of:
15 pull-ups
7 push jerks

♀ 75 lb
♂ 115 lb

Beginner option:
For time:
500-meter row

Then,

5 rounds of:
10 jumping pull-ups
7 push jerks

The pull-up bar should intersect your forearms when standing with your arms overhead.

♀ 35 lb
♂ 45 lb

Resources:
Rowing Technique Tips
The Kipping Pull-Up
The Push Jerk
Jumping Pull-Up Progression
2007 CrossFit Games - The Hopper

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2019 CrossFit Games Event 8

1-rep-max clean

Compare to 250222.

Post heaviest load lifted to comments.

Stimulus and Strategy:
Today's workout is a classic heavy day. Unlike last week's power clean, today's lift can be any variation of the clean that allows you to lift your heaviest load. Look back to your most recent heavy lift to help gauge this effort. Remember, heavy is relative to each individual and their capacity. Newer athletes should focus on technique and lift only as their form allows.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Resources:
The Clean
The Power Clean
2019 CrossFit Games Women’s Clean Ladder

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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

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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

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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

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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:
View the CrossFit map

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:
View the CrossFit map

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:
View the CrossFit map

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:
View the CrossFit map

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:
View the CrossFit map

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

Find a gym near you:
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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

Find a gym near you:
View the CrossFit map

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

Find a gym near you:
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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

Find a gym near you:
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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

Find a gym near you:
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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

Find a gym near you:
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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

Find a gym near you:
View the CrossFit map