Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 ring dips
15 overhead squats

♀ 65 lb ♂ 95 lb

Post rounds completed to comments.
Compare to 160524.

Scaling:
Today we have a variation of the benchmark workout Cindy. Intermediate athletes should perform the original benchmark if they haven’t done so already. If you have a Cindy record, complete today’s workout as prescribed. Newer athletes should modify the movements and load.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 assisted pull-ups
10 push-ups
15 overhead squats, PVC pipe or dowel

Complete as much as possible in 10 minutes of:
10 strict handstand push-ups
20 pulls on the rower for max calories

Post calories rowed to comments.
Compare to 210715.

Scaling:
We rarely see workouts with a specific amount of pulls on the rower. Practice solid technique during the warm-up and shoot for max-effort pulls during the workout. Choose a handstand push-up modification that is challenging, but allows you to keep moving.

Intermediate Option:
Complete as much as possible in 10 minutes of:
5 strict handstand push-ups
20 pulls on the rower for max calories

Beginner Option:
Complete as much as possible in 10 minutes of:
10 assisted push-ups
20 pulls on the rower for max calories

10 200-m sandbag runs

Rest as needed between efforts.

♀ 20 lb ♂ 30 lb

Post best and worst times to comments.

Scaling:
Carry a weight for these efforts if you’re able to complete the distance without dropping it.

Intermediate Option:
10 200-m sandbag runs

Rest as needed between efforts.

♀ 10 lb ♂ 20 lb

Beginner Option:
5 200-m medicine-ball runs

Rest as needed between efforts.

♀ 4 lb ♂ 6 lb

Rest Day

Post thoughts to comments.

12-9-6 reps for time of:
Squat cleans
Muscle-ups

♀ 155 lb ♂ 225 lb

Post time to comments.
Compare to 151123.

Scaling:
Reduce the weight in order to complete the squat cleans with minimal rest. Quick singles are acceptable. If you do not yet have muscle-ups, modify the movement to a pulling and pushing exercise that challenges your current abilities.

Intermediate Option:
For time:
12-9-6 reps of:
Squat cleans
9-6-3 reps of:
Muscle-ups

♀ 125 lb ♂ 185 lb

Beginner Option:
12-9-6 reps for time of:
Squat cleans
Ring rows
Jumping ring dips

♀ 55 lb ♂ 65 lb

For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings

♀ 24 kg ♂ 32 kg

Post time to comments.
Compare to 210709.

Scaling:
The kettlebell weight is meant to be challenging, particularly after running hard. Reduce the load if you cannot maintain sound mechanics.

Intermediate Option:
For time:
45 kettlebell swings
400-m run
35 kettlebell swings
800-m run
25 kettlebell swings
1,200-m run
15 kettlebell swings

♀ 16 kg ♂ 24 kg

Beginner Option:
For time:
25 kettlebell swings
200-m run
20 kettlebell swings
400-m run
15 kettlebell swings
800-m run
10 kettlebell swings

♀ 8 kg ♂ 12 kg

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

Post loads to comments.
Compare to 220608.

Scaling:
Most athletes can perform this workout as prescribed. Newer athletes should focus on maintaining sound mechanics rather than trying for max loads.

Rest Day

Post thoughts to comments.

Open Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

♀ 14-lb ball to 9 ft. ♂ 20-lb ball to 10 ft.

Post rounds completed to comments.
Compare to 190222.

Scaling:
Experienced athletes should attempt to PR this Open workout. Newer athletes can reduce the medicine-ball weight but maintain the rep scheme and take note of rounds completed for your records.

Beginner Option:
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-calorie row

♀ 6-lb ball ♂ 10-lb ball

Hero workout of your choice.
Review the list of 203 heroes and honor one with an all-out effort.

Post choice of workout and result to comments.
Compare to 220530.

Scaling:
Most Hero workouts are meant to be extremely grueling, arduous, and mentally challenging. Many contain a very high volume of reps. Reduce the work to a level that is attainable yet still challenging.

Lynne

5 rounds for max reps of:
Body-weight bench presses
Pull-ups

Post reps for both exercises in all rounds.
Compare to 180409.

Scaling:
This workout offers five max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to get 10+ reps of each, even as you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set.

Intermediate Option:
5 rounds for max reps of:
¾-body-weight bench presses
Pull-ups

Beginner Option:
5 rounds for max reps of:
Push-ups
Ring rows

Rest Day

Post thoughts to comments.

Three 4-minute intervals of:
21-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups

Rest 4 minutes between rounds.

♀ 155 lb ♂ 225 lb

Post number of reps completed each round to comments.

Scaling:
Reduce the loading on the deadlifts in order to maintain solid mechanics throughout today’s workout.

Beginner Option:
Three 3-minute intervals of:
15-calorie row
Then, as many rounds as possible of:
7 deadlifts
14 sit-ups

Rest 3 minutes between rounds.

♀ 75 lb ♂ 115 lb

In 15 minutes, complete as many reps as possible of:
50 box step-ups
50 jumping pull-ups
40 lunges
40 burpees
30 toes-to-bars
30 push-ups
Max-reps ring muscle-ups

♀ 20-in box ♂ 24-in box

Post reps completed to comments.

Scaling:
Perform today’s workout chipper-style, attempting to get through the push-ups as quickly as possible in order to spend as much time as possible at the rings. If you do not yet have a muscle-up, use this time to develop your pulling and pushing strength. Intermediate athletes can do this workout as prescribed.

Beginner Option:
In 15 minutes, complete as many reps as possible of:
40 box step-ups
40 jumping pull-ups
30 lunges
30 burpees
20 hanging knee raises
20 assisted push-ups
Max-reps 3 ring rows + 3 jumping dips

♀ 12-in box ♂ 20-in box

10 rounds for time of:
5 front squats
5 parallette handstand push-ups

♀ 145 lb ♂ 205 lb

Post time to comments.
Compare to 210827.

Scaling:
Reduce the load of the front squats to a challenging set of 5 that still allows you to complete each set unbroken. Similarly on the HSPU, choose a modification that is more challenging than the last time you performed HSPU.

Intermediate Option:
10 rounds for time of:
5 front squats
5 strict handstand push-ups, hands on 25-lb plates

♀ 110 lb ♂ 165 lb

Beginner Option:
5 rounds for time of:
5 front squats
5 push-ups

♀ 35 lb ♂ 55 lb

Rest Day

Post thoughts to comments.

3 rounds, each for time of:
Run 1 mile

Rest 4 minutes between efforts.

Post times to comments.

Scaling:
For today’s mile repeats, attempt to work on your run pace, working at about 80% effort. Shoot to complete each mile around the same time.

Beginner Option:
3 rounds, each for time of:
Run 800 meters

Rest 4 minutes between efforts.

Snatch balance 1-1-1-1-1-1-1 reps
Squat snatch 1-1-1-1-1-1-1 reps

Post loads to comments.
Similar to 220826.

Scaling:
This progression of snatch variations should prepare you for a solid attempt at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

3 rounds for time of:

15 overhead squats
15 L pull-ups
15 split jerks
15 knees-to-elbows
15 hang cleans
15 weighted hip extensions

Hold a plate or dumbbell to chest for back extensions.

♀ 65-lb barbell, 15-lb plate for back extensions
♂ 95-lb barbell, 25-lb plate for back extensions

Post time to comments.
Compare to 131031.

Scaling:
Today we have light-weight, high-skill movements. Modify the movements in order to push the intensity.

Intermediate Option:
3 rounds for time of:
15 overhead squats
10 L pull-up, knees bent
15 split jerks
15 knees-to-elbows
15 hang cleans
15 weighted hip extensions

Hold a plate or dumbbell to chest for back extensions.

♀ 65-lb barbell, 15-lb plate for back extensions
♂ 95-lb barbell, 25-lb plate for back extensions

Beginner Option:
3 rounds for time of:
10 overhead squats
10 jumping pull-ups
10 push jerks
10 hanging knee raises
10 hang cleans
10 hip extensions

Hold a plate or dumbbell to chest for back extensions.

♀ 35-lb barbell
♂ 45-lb barbell

Rest Day

Post thoughts to comments.

For max reps:
Tabata bike calories
Rest 1 minute
Tabata squats
Rest 1 minute
Tabata bike calories

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Post total calories/reps for each exercise to comments.

Scaling:
All athletes should be able to perform today’s tabata intervals. Go hard and accumulate as much work as possible throughout all 24 intervals.

Complete as much as possible in 15 minutes of:
Row 500 meters
Max set push-ups

Post rounds completed to comments.

Scaling:
Experienced athletes should push the row on today’s workout and work for virtuosity on the push-ups. If you do not yet have 10 consecutive push-ups, consider modifications which challenge your current abilities and allow for 10+ reps.

Beginner Option:
Complete as many reps as possible in 15 minutes of:
Row 500 meters
Max-set assisted push-ups

4 rounds of:
1 minute of kettlebell swings
1 minute of sit-ups
1 minute of lunges

♀ 35-lb KB ♂ 53-lb KB

Post total reps to comments.

Scaling:
All athletes should be able to maintain the format of this workout. Newer athletes can reduce the loading on the kettlebell and drop the total rounds. Intermediate athletes can do this workout as prescribed.

Beginner Option:
3 rounds of:
1 minute of kettlebell swings
1 minute of sit-ups
1 minute of lunges

♀ 26-lb KB ♂ 35-lb KB

Rest Day

Post thoughts to comments.

Back squat 3-3-3-3-3 reps

Post loads to comments.
Compare to 230403.

Scaling:
Athletes at all skill levels should perform triples. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement. If you performed "Clovis" yesterday, choose moderate loading and treat these squats as a recovery day.

Clovis

For time:
Run 10 miles
150 burpee pull-ups

Partition the run and burpee pull-ups as needed.

Post time to comments.
Compare to 121111.

Scaling:
This workout is a mental and physical grind. If you are not accustomed to this running volume, significantly reduce the distance. Partition the work in order to sustain intensity.

Intermediate Option:
For time:
Run 5 miles
100 burpee pull-ups

Partition the run and burpee pull-ups as needed.

Beginner Option:
For time:
Jog 2 miles
75 burpees

Partition the run and burpees as needed.

5 rounds for time of:
50 double-unders
16 dumbbell snatches

♀ 35-lb DB ♂ 50-lb DB

Post time to comments.

Scaling:
This workout is meant to be a sprint. Choose a dumbbell that will allow you to move at maximal speed while maintaining proper mechanics. Go hard.

Intermediate Option:
5 rounds for time of:
40 double-unders
16 dumbbell snatches

♀ 25-lb DB ♂ 35-lb DB

Beginner Option:
5 rounds for time of:
50 single-unders
16 dumbbell snatches

♀ 15-lb DB ♂ 20-lb DB

Rest Day

Post thoughts to comments.

IGNITE Workout

With an 18-minute running clock, complete:

21-15-9 reps of:
Thrusters
Lateral burpees over the bar
Sit-ups

♀ 65 lb ♂95 lb

In the remaining time, establish a max weight of the complex:

1 power clean + 1 hang squat clean

Join thousands of athletes participating in Forging Youth Resilience's annual IGNITE fundraiser to celebrate fitness as a pathway toward positive mental health for under-resourced youth.

Post time of the triplet and max load to comments.

Forging Youth Resilience Fundraiser, May 1-31
Thousands of CrossFit athletes around the world will be performing the IGNITE workout during the month of May – Mental Health Awareness Month. Proceeds from the event support Forging Youth Resilience programs bringing fitness, nutrition, and mentorship to youth who otherwise would not have access to these services. To learn more about the event or start fundraising, visit Forging Youth Resilience.

Scaling:
Reduce the weight on the thrusters. If you’re new to weightlifting, watch “The Power Clean” and “The Hang Squat Clean,” and start with an empty barbell on the barbell complex. Add weight only if you’re able to maintain proper mechanics.

Beginner Option:
With an 18-minute running clock, complete:
21-15-9
Thrusters
Lateral burpees over the bar
Sit-ups

♀ 35 lb ♂ 45 lb

In the remaining time, establish a max weight of the complex:
1 power clean + 1 hang squat clean

Push press 5-5-3-3-3-1-1-1-1-1 reps

Post loads to comments.
Compare to 140312.

Scaling:
Ideally, each set will be as heavy as possible, but newer athletes should start light and slowly add weight as they become comfortable.

For 20 minutes:
Run 1 mile
In the remaining time, complete as many rounds as possible of:
7 strict toes-to-bars
14 handstand shoulder taps

Post reps completed to comments.

Scaling:
Deconditioned athletes can take a stopwatch on a 4-minute walk or jog, then turn around and return for a modified mile run. The gymnastics portion of this workout can be reduced to hanging knee raises and plank shoulder taps.

Beginner Option:
For 15 minutes:
Jog 800 meters
In the remaining time, complete as many rounds as possible of:
7 strict hanging knee raises
14 plank shoulder taps