CrossFit's Workout Of The Day

Fight Gone Bad

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

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

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

Compare to 260831.

Stimulus and Strategy:
Fight Gone Bad is a classic CrossFit benchmark that targets metabolic conditioning and high-rep stamina. Stay balanced and keep moving, but avoid reaching full muscular fatigue. Review your previous score to plan for today, and hold yourself to full range-of-motion standards on every movement.

On the rower, push only as hard as you can without losing reps on the other movements, since the row gives you the fewest reps anyway. Pick one movement you excel at and aim for your highest score there, while keeping reps and pace moderate on the rest. In general, you'll get the highest score by prioritizing the push presses and wall-ball shots and pulling back on the sumo deadlift high pulls and rowing.

Intermediate option:
Same as Rx'd.

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

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

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

Find a gym near you:
View the CrossFit map

Rest Day

How To Break Up With Added Sugar (Part 3 of 3)

Much of the damage sugar does to your body can be reversed, and the first step is finding out where you stand. In Part 3 of our series on sugar, learn the signs you may be eating too much, from afternoon crashes and constant cravings to cavities, acne, and skin changes. Find out what happens when you cut added sugar, how to improve blood sugar naturally, and whether artificial sweeteners deserve a spot in your pantry. Then stop asking how much sugar you can get away with and start asking what your body needs to thrive.

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 12 minutes of:
15 pull-ups
3 squat cleans

♀ 165 lb
♂ 245 lb

Post reps to comments.

Stimulus and Strategy:
Today's workout is a sneaky heavy squat clean day with intentional pull-pull interference. The pull-ups serve as both an annoyance and a trap. Manage the accumulating volume, and focus on keeping your arms long through the middle of each clean — don't let the pull-ups trick you into pulling early. Aim to finish the pull-ups in three sets or fewer, with each set taking 20-45 seconds. The squat cleans are meant to be heavy, but choose a load that lets you complete your reps in under 1 minute, or about one rep every 20 seconds.

Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
10 pull-ups
3 squat cleans

♀ 115 lb
♂ 175 lb

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
10 jumping pull-ups
3 hang power clean + front squats

♀ 35 lb
♂ 45 lb

Resources:
The Kipping Pull-Up
The Squat Clean
Jumping Pull-Up Progression
The Hang Power Clean
The Front Squat

Find a gym near you:
View the CrossFit map

5 rounds for time of:
4 wall walks
8 chest-to-wall handstand push-ups
48 double-unders

Post time to comments.

Stimulus and Strategy:
Today's triplet asks a lot of the shoulders. Wall walks and chest-to-wall handstand push-ups will fatigue your pressing quickly, and the active-shoulder position double-unders require leaves little chance to rest. Aim for two- to three-minute rounds: wall walks in 40-60 seconds, chest-to-wall handstand push-ups in under a minute, and double-unders in 30-60 seconds. Scale volume first so you can keep the movements as prescribed. Chest-to-wall handstand push-ups are very challenging — strict handstand push-ups are an ideal scale when needed.

Intermediate option:
5 rounds for time of:
3 wall walks
6 box pike push-ups
36 double-unders

Beginner option:
5 rounds for time of:
2 inchworm + push-ups
6 seated dumbbell strict presses
26 single-unders

♀ 10-lb dumbbells
♂ 20-lb dumbbells

Resources:
The Wall Walk
The Chest-to-Wall Handstand Push-Up
The Double-Under
The Box Pike Push-Up
The Inchworm + Push-Up
The Single-Under

Find a gym near you:
View the CrossFit map

For max calories:
15-second air bike
Rest 45 seconds
30-second air bike
Rest 1 minute 30 seconds
45-second air bike
Rest 2 minutes 15 seconds
60-second air bike
Rest 3 minutes
45-second air bike
Rest 2 minutes 15 seconds
30-second air bike
Rest 1 minute 30 seconds
15-second air bike

Your score is total calories. Log each set.

Post total calories to comments.

Stimulus and Strategy:
Today's workout is the epitome of simple and effective. Expect to work hard on the bike and attack every interval. Hit the 15-second efforts at a near-sprint pace, and push the 1-minute effort at a pace that's very difficult to maintain. Don't overthink your pacing — just give it all you've got, even if your output tapers off in the final intervals.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
Air Bike Setup
The Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Rest Day

The Hidden Costs of Eating Added Sugar (Part 2 of 3)

Added sugar costs more than calories. Explore its emerging links to early-onset cancer, the rise of fatty liver disease in children, what your A1C reveals about long-term glucose exposure, and how glycation stiffens the collagen in your tendons.

Find a gym near you:
View the CrossFit map

Small

3 rounds for time of:
1,000-meter row
50 burpees
50 box jumps
800-meter run

♀ 20-inch box
♂ 24-inch box

Compare to 110612.

Post time to comments.

Stimulus and Strategy:
Today’s Hero workout honors U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina. He died on Feb. 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen; mother and stepfather, Mary and Peter MacFarland; and fiancée Amanda Charney.

This is a long, grinding effort, and the best way to attack it is smooth and steady. A great goal is to finish each round in 20 minutes or less. Even as fatigue builds, hold your movement to a high standard: open your hips fully on the burpees, and stand all the way up on top of the box. As you work through it, remember the meaning behind our Hero workouts.

Intermediate option:
3 rounds for time of:
800-meter row
40 burpees
40 box jumps
800-meter run

♀ 20-inch box
♂ 24-inch box

Beginner option:
3 rounds for time of:
500-meter row
15 burpees
15 box **step-ups
400-meter run

♀ 12-inch box
♂ 20-inch box

Resources:
Rowing
The Burpee
The Box Jump
Pose Running Drills | Lean and Pull
The Box Step-Up
CrossFit Hero and Tribute Workouts

Find a gym near you:
View the CrossFit map

For time:
15 power snatches
15 dumbbell thrusters
12 power snatches
15 dumbbell thrusters
9 power snatches
15 dumbbell thrusters
6 power snatches
15 dumbbell thrusters
3 power snatches
15 dumbbell thrusters

♀ 105-lb barbell and 20-lb dumbbells
♂ 155-lb barbell and 35-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today's workout is a couplet that pairs two demanding weightlifting movements. Choose a moderate power snatch weight that challenges you at this volume, and plan to perform consistent singles. For the dumbbell thrusters, choose a light load that lets you move at a quick pace and stay unbroken on most rounds. Both movements load the hips and shoulders, so expect that overlap to make each one harder than you might think.

Intermediate option:
For time:
15 power snatches
15 dumbbell thrusters
12 power snatches
15 dumbbell thrusters
9 power snatches
15 dumbbell thrusters
6 power snatches
15 dumbbell thrusters
3 power snatches
15 dumbbell thrusters

♀ 75-lb barbell and 15-lb dumbbells
♂ 115-lb barbell and 25-lb dumbbells

Beginner option:
For time:
10 hang power snatches
10 dumbbell thrusters
8 hang power snatches
10 dumbbell thrusters
6 hang power snatches
10 dumbbell thrusters
4 hang power snatches
10 dumbbell thrusters
2 hang power snatches
10 dumbbell thrusters

♀ 35-lb barbell and 10-lb dumbbells
♂ 45-lb barbell and 15-lb dumbbells

Resources:
The Power Snatch
The Dumbbell Thruster
The Hang Power Snatch

Find a gym near you:
View the CrossFit map

Rest Day

No Sugar: The Two Words That Matter Most (Part 1 of 3)

In 2002, CrossFit condensed its nutrition prescription into 14 words, ending with “no sugar.” Learn why your body has no requirement for added sugar, how modern food processing changed how much of it we eat and how fast, and where it goes once it’s absorbed.

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 9 minutes of:
3 handstand walk squares
9 toes-to-bars

One handstand walk square rep is a 5x5 distance: Walk 5 feet up, 5 feet right, 5 feet back, and 5 feet left.

Post rounds and reps to comments.

Stimulus and Strategy:
Today's workout is a gymnastics couplet, and the handstand walk gives you a chance to push past your comfort zone. Try to move through the toes-to-bars quickly each round, in one or two sets. Watch the demo video for handstand walk range of motion. You can turn in either direction as you walk your squares. Even though today is about building handstand walk capacity, each round should take about two minutes or less. Scale so you still get quality practice without getting stuck.

Intermediate option:
Complete as many rounds and reps as possible in 9 minutes of:
1 handstand walk around a box
9 knees-to-chests

Beginner option:
Complete as many rounds and reps as possible in 9 minutes of:
25-foot bear crawl
9 hanging knee raises

Resources:
The Handstand Walk Square
The Kipping Toes-to-Bar
Handstand Walk Around a Box
Toes-to-Bar Scaling
The Bear Crawl
The Hanging Knee Raise

Find a gym near you:
View the CrossFit map

Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 ½-bodyweight deadlift
Bodyweight bench press
¾-bodyweight squat clean

Compare to 260728.

Post loads and time to comments.

Stimulus and Strategy:
Today, we’re completing Linda, a fun benchmark workout. Look at your previous attempt to help navigate today’s effort. Choose a deadlift load that lets you go unbroken through all rounds. Choose a bench press load that lets you complete all rounds in one to two sets. However, if you do not have a spotter, do not push to failure on any set. Rest before you reach the point of no return.

Choose a squat clean load that allows for touch-and-go reps or quick singles. As your legs and low back fatigue, focus on sound mechanics by keeping your chest up and heels down through all deadlift reps. Keep in mind that our goal today is volume exposure with three different barbell movements at relatively heavier loads.

Intermediate option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 ¼-bodyweight deadlift
¾-bodyweight bench press
½-bodyweight squat clean

Beginner option:
8-7-6-5-4-3-2-1 reps for time of:
Deadlift
Bench press
Squat clean

♀ 65-lb deadlift, 55-lb bench press, and 35-lb squat clean
♂ 95-lb deadlift, 75-lb bench press, and 45-lb squat clean

Resources:
The Deadlift
The Bench Press
The Squat Clean
The Linda Workout

Find a gym near you:
View the CrossFit map

6 rounds, each for time, of:
300-meter run
100-meter recovery walk

Compare to similar 260610.

Post times for each round to comments.

Stimulus and Strategy:
Today you'll run sprint intervals with a recovery walk between each one. Warm up thoroughly before you start: raise your heart rate, open up your range of motion, and prepare your body to move fast. Priming the body is essential before you push toward top speed.

Score each run separately, and aim to keep your times consistent from one interval to the next. Make the recovery walk a true recovery by spending about 2 minutes walking back to the start. As long as you keep moving forward, you're good to go.

Intermediate option:
Same as Rx'd.

Beginner option:
4 rounds, each for time, of:
200-meter run
200-meter recovery walk

Resources:
Running Drills | The Med-Ball Hamstring Pull
Running Drills | High Knees and Butt Kickers
Running Drills | Falling Forward
Running Drills | Pulling in Place

Find a gym near you:
View the CrossFit map

Rest Day

How to Win Halloween

Halloween should be about costumes, pumpkin guts, and running around the neighborhood after dark, not a pillowcase full of candy. With 1 in 5 kids now overweight or obese, a longtime affiliate owner and mom of two shares how to keep the fun and lose the sugar. Trade candy for Lego sets, hand out Hot Wheels, and become the coolest house on the block.

Find a gym near you:
View the CrossFit map

For time:
30-calorie air bike
30 wall-ball shots
20-calorie air bike
20 wall-ball shots
10-calorie air bike
10 wall-ball shots

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

Post time to comments.

Stimulus and Strategy:
Today’s workout is a doozy, featuring big sets, minimal breaks, and plenty of heavy breathing. Push to complete the bike calories in under two minutes at a hard effort.

The wall-ball shots are heavier than the standard load, but you should still be able to complete them in one or two sets. Choose the heaviest ball you can manage while meeting this demand. This isn’t a workout for breaking the wall balls into three sets of 10 — the goal is to keep the sets big, completing them unbroken or in two sets at most.

The challenge is sustaining that intensity and getting through the entire workout in under 10 minutes.

Intermediate option:
For time:
25-calorie air bike
30 wall-ball shots
15-calorie air bike
20 wall-ball shots
10-calorie air bike
10 wall-ball shots

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

Beginner option:
For time:
15-calorie air bike
20 wall-ball shots
10-calorie air bike
15 wall-ball shots
5-calorie air bike
10 wall-ball shots

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

Resources:
The Rogue Echo Bike
The Wall-Ball Shot

Find a gym near you:
View the CrossFit map

Diane

21-15-9 reps for time of:
Deadlifts
Handstand push-ups

♀ 155-lb barbell
♂ 225-lb barbell

Compare to 240326.

Post time to comments.

Stimulus and Strategy:
Today’s workout is the classic CrossFit benchmark Diane. Review your previous score to help guide your strategy and pace. If you can perform handstand push-ups, but not at the prescribed volume, adjust the reps each round to match your capacity, using 15/12/9 or 12/9/6.

Choose a moderate deadlift load that allows you to complete the first round in three sets or fewer. With appropriate scaling, aim to reach the second round by the four-minute mark.

Intermediate option:
For time:
21 deadlifts
12 handstand push-ups
15 deadlifts
9 handstand push-ups
9 deadlifts
6 handstand push-ups

♀ 125-lb barbell
♂ 185-lb barbell

Beginner option:
15-12-9 reps for time of:
Deadlifts
Dumbbell shoulder presses

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

Resources:
The Deadlift
The Kipping Handstand Push-Up
The Dumbbell Shoulder Press
The Diane Workout

Find a gym near you:
View the CrossFit map

Rest Day

How Women's Nutritional Needs Really Change With Age (Part 3 of 3)

Nutrition advice for women gets more complicated by the year, with a different set of rules for every phase of the menstrual cycle and a fresh wave of warnings once perimenopause hits. But female physiology isn't as fragile or as complicated as the internet would have you believe. Here's what actually changes with age, and how to eat and train to protect muscle, bone, and metabolic health at every stage.

Find a gym near you:
View the CrossFit map

On a 20-minute clock:
Build to a 3-rep-max front squat

Compare to 260707.

Post heaviest load to comments.

Stimulus and Strategy:
Today, you’ll build to a 3-rep-max front squat that’s heavy relative to your capacity. Each attempt should require your full focus as you work toward your heaviest load of the day. Use your most recent heavy front squat as a reference to help guide your effort. Warm up and gradually build your load. Once you reach approximately 70% of your current 1-rep max, start the 20-minute clock. Aim for six to eight working sets, adjusting based on your recovery and the difficulty of each attempt.

Let your effort, psychological readiness, and movement quality dictate your jumps in load. If you’re moving well and the weight feels manageable, make larger jumps. If you’re struggling early, take longer rests and make smaller increases between sets.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Resources:
The Front Squat

Find a gym near you:
View the CrossFit map

10 rounds for time of:
10 toes-to-bars
10 burpees to a target

Burpee target is 6 inches above the fingertips with arms overhead.

Post time to comments.

Stimulus and Strategy:
Today's workout is a gymnastics couplet that will test your grip and your willpower. In every round, aim to finish the toes-to-bars in under 45 seconds and the burpees in under 1 minute. Scale as needed to hit those times. On the burpees, push to move faster than feels comfortable. On the toes-to-bars, consider breaking early even if 10 reps feel easy. Sets of 5/5 or 6/4 can keep you moving and help you hold your pace across all 10 rounds.

Intermediate option:
10 rounds for time of:
5 toes-to-bars
10 burpees to a target

Burpee target is 2 inches above the fingertips with arms overhead.

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

Resources:
The Kipping Toes-to-Bar
Burpee-to-a-Target Tips
The Burpee

Find a gym near you:
View the CrossFit map

Every 2 minutes for 5 rounds:
16/20-calorie row
Max hang power cleans

Rest 2 minutes between rounds.

♀ 75-lb barbell
♂ 115-lb barbell

Post total reps to comments.

Stimulus and Strategy:
Today's workout pairs a fast row with a hard push for as many hang power cleans as possible. Expect it to tax your grip and spike your heart rate. Use the rest periods to recover so you can go hard on every round. Aim to finish the row in 1:15 or less, then get right to the barbell. Pick a load that lets you cycle the hang power cleans with no more than one quick break.

Intermediate option:
Every 2 minutes for 5 rounds:
12/15-calorie row
Max hang power cleans

Rest 2 minutes between rounds.

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
Every 2 minutes for 5 rounds:
8/12-calorie row
Max hang power cleans

Rest 2 minutes between rounds.

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Rowing
The Hang Power Clean

Find a gym near you:
View the CrossFit map

Rest Day

CrossFit and Menopause: The Case for Training for Life

A physician specializing in menopause health and an 11-year CrossFit athlete makes the case that CrossFit delivers exactly what the evidence says menopausal women need: strength, conditioning, power, and meaningful loading. Learn how scalability, relative intensity, skilled coaching, and community help women train hard safely and build the capacity to stay independent for decades.

Find a gym near you:
View the CrossFit map

4 rounds for time of:
25 deadlifts
25 push-ups

♀ 125-lb barbell
♂ 185-lb barbell

Post your time to the comments.

Stimulus and Strategy:
Today's workout is a classic combination of lower-body pull and upper-body push, with a rep scheme and volume designed to challenge muscular endurance. Choose a moderate deadlift load — one that lets you complete your reps in 1:30 or less per round. A good gauge is a load you can perform your first 25 reps with unbroken, or with one very short strategic break.

As fatigue sets in, break the reps on both movements into sets that let you keep moving with short breaks — 10/8/7 or 8/7/5/5 are good rep schemes to consider. Aim to finish your push-ups in under 90 seconds. Think small sets with planned rest to stay consistent.

Intermediate option:
4 rounds for time of:
25 deadlifts
15 push-ups

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
4 rounds for time of:
15 deadlifts
10 hand-elevated push-ups

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Deadlift
The Push-Up
The Elevated Push-Up

Find a gym near you:
View the CrossFit map

Nancy

5 rounds for time of:
400-meter run
15 overhead squats

♀ 65-lb barbell
♂ 95-lb barbell

Compare to 230918.

Post time to comments.

Stimulus and Strategy:
Today we'll take on Nancy, a classic CrossFit benchmark that tests your capacity. It's a higher-skill conditioning workout, giving you up to 75 chances to sharpen your overhead squat mechanics. Look back at your previous score to help gauge today's effort — we did a similar workout on Feb. 16. If you don't have prior data, start with a light enough load to complete 2 or more unbroken rounds of overhead squats.

Keep a consistent, fast pace on the runs across all rounds. If you don't think you can hold under 2:30 for at least 3 of the 400-meter runs, scale to 300 or 200 meters instead. If you're chasing a new benchmark PR and might run slightly past the intended 12–16 minute time domain, that's fine today, as long as your movement stays sound.

Intermediate option:
5 rounds for time of:
400-meter run
15 overhead squats

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
5 rounds for time of:
200-meter run
10 overhead squats

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Pose Running Drills | Pose Alignment
The Overhead Squat
The Nancy Workout

Find a gym near you:
View the CrossFit map

Rest Day

Training Through Menopause: What Does the Evidence Tell Us?

For years, women approaching menopause heard the same advice: walk, stretch, and pick up light weights. The research tells a different story. Declining estrogen accelerates the loss of muscle, strength, and bone while raising cardiovascular and metabolic risk, and the best response is not gentler training.

Find a gym near you:
View the CrossFit map

For time:
50 strict pull-ups

Every time you break, complete 10 barbell front rack walking lunges.

♀ 125-lb barbell
♂ 185-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout combines a heavy lunge variation along with a high volume of strict pull-ups. You'll complete a set of strict pull-ups, then perform 10 lunges. Repeat this pattern until you complete 50 reps. Do not do another set of lunges after completing the final pull-up. A blistering pace is not the goal for today. The lunge weight should force you to rest before picking up the bar, and the pull-up volume should force you to rest to complete the reps. The lunges start from the floor. Plan to do at least 10 unbroken reps for the first two sets. If you move quickly, increase the weight. The pull-up volume is challenging, so plan to start with a variation that allows for at least 7 reps to start. Reduce the pull-up volume or cap your effort at 8 attempts. Do not perform more than 7 lunge sets today.

Intermediate option:
For time:
30 strict pull-ups

Every time you break, complete 10 barbell front rack walking lunges

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
For time:
30 banded strict pull-ups

Every time you break, complete 10 dumbbell goblet hold walking lunges

♀ 15-lb dumbbell
♂ 25-lb dumbbell

Resources:
The Strict Pull-Up
The Front Rack Walking Lunge
The Banded Strict Pull-Up
Single-Dumbbell Walking Lunge Variations

Find a gym near you:
View the CrossFit map

20 rounds for time of:
21 double-unders
7 burpees

At 0:00 and 10:00, complete a 500-meter row.

Post time to comments.

Stimulus and Strategy:
Today's workout is a higher-volume couplet with rowing intervals built in. Complete 20 rounds as quickly as possible, starting with a 500-meter row, then rowing again at the 10-minute mark. Choose jump rope and burpee options that let you complete most rounds in about a minute or less. The rower is strategically placed to be both annoying and to slow you down, so pick a distance that lets you finish each row in 2:30 or faster. Push the pace from the start and get after it.

Intermediate option:
20 rounds for time of:
10 double-unders
5 burpees

At 0:00 and 10:00, complete a 500-meter row.

Beginner option:
20 rounds for time of:
15 single-unders
3 burpees

At 0:00 and 10:00, complete a 300-meter row.

Resources:
The Double-Under
The Burpee
Rowing
The Single-Under

Find a gym near you:
View the CrossFit map

Every 5 minutes for 5 rounds, complete:
5 push jerks
30-second rest
100-meter run

Your score is the heaviest load lifted and slowest run effort.

Post loads lifted and each run time to comments.

Stimulus and Strategy:
Today is a double pump of heavy overhead lifting combined with short, explosive run efforts. The lift and the run will be separated by a short 30-second rest. All 5 push jerk sets should be at or near 75% of your 1-rep max. Run efforts should be completed in under 25 seconds at a near-sprint pace, though use caution if you haven't sprinted in a while. A new set begins every 5 minutes, so the sooner you finish, the more rest you'll get. Adjust the weight as needed within each 5-minute window before the next set starts.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Push Jerk
Pose Running Drill | Medicine-Ball Hamstring Pull

Find a gym near you:
View the CrossFit map

Rest Day

Strong Through Every Stage: How CrossFit Shaped Sarah Atkin’s Pregnancy, Postpartum Recovery, and Practice

She's a physician assistant who spends her days treating chronic pain. She's also a longtime CrossFit athlete who leaned on the gym to get through pregnancy and postpartum recovery. Here's what Sarah Atkin, PA-C, DMSc, wants every patient who feels "too old" or "too out of shape" to know about movement, fear, and getting stronger at any stage of life.

Find a gym near you:
View the CrossFit map

Back squat 7-7-7-7-7 reps

Compare to similar 260619.

Post loads to comments.

Stimulus and Strategy:
Today's workout is a heavy day. Ensure all 5 sets are heavy enough to be working sets that get you stronger. All sets should ideally be at least 70% of your 1-rep max or a load that feels moderately heavy. Look back to your most recent heavy back squat days. These numbers can help gauge your numbers in today's effort. Note that today, you can build to a heavy set of 7 over the course of 5 working sets, but all sets should be challenging. Newer athletes should stick to lighter loads and continue practicing sound mechanics. Heavy is the goal today, but always prioritize mechanics, only going as heavy as technique allows.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Back Squat
Back Squat Tips

Find a gym near you:
View the CrossFit map

For time:
400/500-meter row
30 power cleans
5 rope climbs to 15 feet
800/1,000-meter row
5 rope climbs to 15 feet
30 power cleans
400/500-meter row

♀ 95-lb barbell
♂ 135-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout will fry your grip and has intentional pulling redundancy. Row faster than you want to and push the pace on the cleans and rope climbs. Good technique on the rower will pay off with the other movements, meaning you will not be so fatigued after the row. Use the hook grip on your cleans to save your grip as much as you can. Make sure your feet are locked in before driving with your legs on the rope climbs. This will save you from slipping and losing distance.

Intermediate option:
For time:
300/400-meter row
30 power cleans
3 rope climbs to 12 feet
600/800-meter row
3 rope climbs to 12 feet
30 power cleans
300/400-meter row

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For time:
200/300-meter row
20 power cleans
5 seated rope lock-offs
400/500-meter row
5 seated rope lock-offs
20 power cleans
200/300-meter row

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Rowing Technique Tips
The Power Clean
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Rope Lock-Off

Find a gym near you:
View the CrossFit map

Rest Day

Stamina: A Lifelong Asset

Stamina isn't just grit. It's a measurable marker of how efficiently your cells make and use energy, and the data behind it is staggering: one study found every 1 mL/kg/min bump in VO2 max bought an extra 45 days of life. In this article from the CrossFit Medical Society, the authors break down the cellular science — mitochondria, AMPK, PGC-1a — behind why CrossFit's high-intensity, constantly varied approach may be one of the most effective ways to build the metabolic resilience tied to a longer, more independent life.

Find a gym near you:
View the CrossFit map

3 rounds for time of:
50 lunges
200-meter dumbbell farmers carry

♀ 50-lb dumbbells
♂ 70-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today's workout combines a relatively high volume of lunges alongside a significant volume of farmers carries with a challenging weight. Shoot to finish each round of lunges and farmers carries in 4 minutes or faster. Scale the lunge volume as needed to allow you to hang on for big sets with minimal rest. Choose a load and/or distance that allows you to complete nearly half of the distance before needing a break to let your grip recover.

Intermediate option:
3 rounds for time of:
50 lunges
200-meter dumbbell farmers carry

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Beginner option:
3 rounds for time of:
15 lunges
100-meter dumbbell farmers carry

♀ 15-lb dumbbells
♂ 25-lb dumbbells

Resources:
The Walking Lunge
The Reverse Lunge
The Dumbbell Farmers Carry

Find a gym near you:
View the CrossFit map