CrossFit's Workout Of The Day

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

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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

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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.

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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

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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

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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.

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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

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For time:
1,600-meter run
100 GHD sit-ups
100 back extensions
1,600-meter run

Partition the sit-ups and back extensions any way.

Post time to comments.

Stimulus and Strategy:
Today's effort is a long, high-rep workout that will tax your midline and posterior chain. Find a moderate running pace that allows you to get in the door and get right to work on the GHD. Consider breaking up the sit-ups and back extensions to allow short breaks and avoid hitting complete fatigue on either movement. Aim to complete at least sets of 10 reps with no more than a 30-second break. Keep in mind, the prescribed posterior movement is a back extension. This will be slower than a hip extension due to the demand of the movement. If you have limited experience with the back extension, scale the reps or consider scaling to the hip extension.

Intermediate option:
For time:
1,200-meter run
75 GHD sit-ups to parallel
75 back extensions
1,200-meter run

Partition the sit-ups and back extensions any way.

Beginner option:
For time:
800-meter run
50 AbMat sit-ups
50 PVC good mornings or 50-second Superman hold on the GHD 800-meter run

Partition the sit-ups and good mornings any way.

Resources:
Running: Falling Forward Drill
The GHD Sit-Up
The GHD Back Extension
The AbMat Sit-Up

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Fran

21-15-9 reps for time of:
Thrusters
Pull-ups

♀ 65-lb barbell
♂ 95-lb barbell

Compare to 250730.

Post time to comments.

Stimulus and Strategy:
Today's workout is the classic CrossFit benchmark, Fran. This workout is a potent dose of fitness in a small package. Look back at your previous attempt to help create a plan for today, and be sure to record your score in the CrossFit app to reference when we retest. Choose a relatively light barbell load that allows you to complete each round's reps in three sets or less. At no point in this workout should you have to stop because the barbell is too heavy. Rather, you may need to stop because you are breathing hard and your muscles are burning. Choose a pull-up option that allows you to finish each round in four sets or less.

Intermediate option:
15-12-9 reps for time of:
Thrusters
Pull-ups

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
15-12-9 reps for time of:
Thrusters
Ring rows

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Thruster
The Kipping Pull-Up
The Ring Row

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Rest Day

Oiling the Machine: Warm-Ups, Flexibility, and the Olympic Lifter

Tight shoulders will cap your snatch before your strength ever does. Bill Starr breaks down the difference between warming up and stretching, why cold shoulders make cleans and back squats an injury waiting to happen, and the stick, band, and PVC drills he's used for decades to build the mobility Olympic lifting demands.

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For time:
250-foot sandbag bear hug carry
50-second L-sit hold
200-foot sandbag bear hug carry
40-second L-sit hold
150-foot sandbag bear hug carry
30-second L-sit hold
100-foot sandbag bear hug carry
20-second L-sit hold
50-foot sandbag bear hug carry
10-second L-sit hold

♀ 100-lb sandbag
♂ 150-lb sandbag

Post time to comments.

Stimulus and Strategy:
Today we have a couplet that will tax your midline and posterior chain. The sandbag carry is grunt work, and the L-sit hold is midline work. Break the L-sit holds into manageable sets with quick breaks. Hold yourself accountable on your breaks by counting to 10 seconds before getting back to your next set. Think about actively pushing down into the parallettes during the L-sit holds. Try to finish the first carry with one break or less, and complete the L-sits in under 2 minutes. Ensure you continue to keep your chest up and shoulders back on the carries. If you need a substitution for the sandbag, try a double-kettle front rack carry as an alternative (53/70 lb).

Intermediate option:
For time:
250-foot sandbag bear hug carry
50-second L-sit hold
200-foot sandbag bear hug carry
40-second L-sit hold
150-foot sandbag bear hug carry
30-second L-sit hold
100-foot sandbag bear hug carry
20-second L-sit hold
50-foot sandbag bear hug carry
10-second L-sit hold

♀ 70-lb sandbag
♂ 100-lb sandbag

Beginner option:
For time:
250-foot medicine-ball bear hug carry
25-second seated leg raise hold
200-foot medicine-ball bear hug carry
20-second seated leg raise hold
150-foot medicine-ball bear hug carry
15-second seated leg raise hold
100-foot medicine-ball bear hug carry
10-second seated leg raise hold
50-foot medicine-ball bear hug carry
5-second seated leg raise hold

♀ 20-lb medicine ball
♂ 30-lb medicine ball

Resources:
The Sandbag Bear Hug Carry
The L-Sit
The Medicine-Ball Carry
The Seated Leg Raise Hold

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21-15-9 reps for time of:
Strict pull-ups
Overhead squats

♀ 95-lb barbell
♂ 135-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout is short and packs a punch. It won't leave you breathing as heavily as Fran might, but it'll still be spicy. Expect the strict pull-ups to slow you down and force you to rest once you hit muscular fatigue — but don't get caught staring at the bar for too long. Challenge yourself to get back on and knock out a few more reps. Choose a moderate overhead squat load that lets you finish your reps in 3 sets or less — if you can go unbroken, do it. The overhead position in both movements will make holding the barbell overhead that much more challenging.

Intermediate option:
21-15-9 reps for time of:
Banded strict pull-ups
Overhead squats

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
21-15-9 reps for time of:
Ring rows
Overhead squats

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Strict Pull-Up
The Overhead Squat
The Banded Strict Pull-Up
The Ring Row

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Rest Day

Ring Training Part 4: Why Ring Work Matters More as You Age

Rings aren't just for chasing muscle-ups. They're one of the few tools that build the joint stability your shoulders need to hold up decades into your training. In the final part of this four-part series, learn why ring work becomes more valuable, not less, as you age, and why the fundamentals are worth returning to indefinitely. Discover how to train for a shoulder that lasts.

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Olympic Total

Snatch 1-1-1-1-1 reps
Clean and jerk 1-1-1-1-1 reps

Compare to 260105 (snatch) and 240205 (clean and jerk).

Post loads to comments.

Stimulus and Strategy:
Today, we're testing an Olympic total. The goal is to find a heavy lift for both the snatch and the clean and jerk. Keep in mind that heavy is relative to each athlete — look back at your most recent lifts to gauge where to start and set a general goal for the day. Aim to increase the load with each attempt, and rest at least 2-3 minutes between lifts. Don't rush. After the snatch, deload and take several lighter lifts on the clean and jerk before working back up to heavy loads.

Intermediate option:
Same as Rx'd.

Beginner option:
Snatch 3-3-3-3-3 reps
Clean and jerk 3-3-3-3-3 reps

Resources:
The Snatch
The Clean and Jerk

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7 rounds for time of:
7 thrusters
7 sumo deadlift high pulls
7 handstand push-ups

♀ 65-lb barbell
♂ 95-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout is a triplet of light weightlifting and high-skill gymnastics. Each round calls for 7 reps of each movement, which may look like low volume, but don't let it fool you — the reps add up. Emphasize bracing tight through the midsection and maintaining correct timing between hip extension and arm action on all three movements today. Plan to perform the barbell movements unbroken for most, if not all, rounds. The handstand push-ups can be strict or kipping and should be unbroken early on, taking no longer than 1 minute.

Intermediate option:
7 rounds for time of:
7 thrusters
7 sumo deadlift high pulls
7 pike push-ups

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
5 rounds for time of:
5 thrusters
5 sumo deadlift high pulls
5 push-ups

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Thruster
The Sumo Deadlift High Pull
The Kipping Handstand Push-Up
The Strict Handstand Push-Up
The Pike Push-Up
The Push-Up

Every 6 minutes for 6 rounds:
800-meter run

Your score is the total time for all six runs added together.

Compare to 260324.

Post total time to comments.

Stimulus and Strategy:
Today's workout is six 800-meter running intervals. Push each run as hard as your capacity allows. Each interval starts every 6 minutes; aim to finish in 4:30 or less, giving yourself at least 90 seconds of rest. If you can't hold that pace, scale the distance. Advanced athletes should push the pace from the first interval on, aiming to hold closer to 3 minutes each round. Regardless, everyone should aim for a pace that's sustainable but uncomfortable in round one, then try to hold it for the rest of the workout.

Intermediate option:
Every 6 minutes for 6 rounds:
600-meter run

Your score is the total time for all six runs added together.

Beginner option:
Every 6 minutes for 6 rounds:
400-meter run

Your score is the total time for all six runs added together.

Resources:
Pose Running Drill | Lean and Pull
Pose Running Drill | Pose Alignment

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Rest Day

Ring Training Part 3: Building Toward the Muscle-Up

The muscle-up requires four things at once: pulling strength, pressing strength, false-grip control, and timing. Miss one, and the rep falls apart. Part 3 of our ring series breaks down the progression that gets you there, plus the faults that stall most athletes before they ever get over the rings.

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7 sets for load of:
1 hang power snatch
1 overhead squat
1 hang squat snatch

Increase load each set.

Post-Workout Challenge

3 sets:
1 hang power snatch
1 overhead squat
1 hang squat snatch

Choose your own load, and make one attempt.
Hands must stay on the bar; no breaking between sets.

Post load for each part to comments.

Stimulus and Strategy:
Today, you'll take on a heavy snatch complex, building in load. Remember that heavy is relative to you — challenge yourself with a heavier weight while still maintaining sound mechanics. Check back to your most recent snatch and overhead squat numbers to help gauge today's lifts.

Each step of this complex builds on the last, zeroing in on a specific piece of the snatch. On the hang power snatch, focus on full hip and leg extension, pulling into a sound partial overhead squat. On the overhead squat, focus on a solid overhead position through the full range of motion. And on the hang squat snatch, focus on full leg and hip extension with an aggressive pull-under into a full overhead squat.

Intermediate option:
Same as Rx'd.

Beginner option:
7 sets for load of:
3 hang power snatches
3 overhead squats to a target

Practice mechanics and fine-tune technique.

Resources:
The Hang Power Snatch
The Overhead Squat
The Hang Squat Snatch

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Complete as many rounds and reps as possible in 20 minutes of:
30-foot handstand walk
250-meter row
3 L-sit muscle-ups
250-meter row

The L-sit muscle-up starts with straight legs out in front of the body at 90 degrees with the heels on the floor and arms at full extension overhead. The rep finishes when the arms are fully locked out with extension of the elbow.

Post rounds and reps to comments.

Stimulus and Strategy:
Today's triplet is a choose-your-own-adventure — use it as a chance to practice and/or push relative to your ability.

Aim to complete the row in 90 seconds or less. Treat it as a threshold effort, balancing technique and intensity but leaning a bit more toward intensity. Or use it as a recovery station to set yourself up for the high-skill gymnastics. Plan to spend no more than 90 seconds on both the handstand walk and the L-sit muscle-ups; advanced athletes should aim for unbroken sets closer to 30 seconds.

Whichever approach you take, aim for at least 3-5 rounds, with some maybe pushing to 6. Your score is the number of rounds and reps completed, with the row counting as 1 rep.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
90-second handstand walk attempts
200-meter row
6 low-ring muscle-up transitions
200-meter row

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
25-foot bear crawl
150-meter row
6 ring rows + 6 foot-assisted ring dips
150-meter row
30-second rest

Resources:
The Handstand Walk
Rowing
The L-Sit Ring Muscle-Up
Handstand Walk Scaling
Low-Ring Muscle-Up Transition Tips
The Bear Crawl
The Ring Row
Foot-Assisted Ring Dip Scaling Tips

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Rest Day

Ring Training Part 2: The Ring Positions Every Athlete Should Own

Six positions form the entire foundation for ring work: the support hold, ring rows, ring pull-ups, ring push-ups, ring dips, and the false grip. Skip any one of them and the rings will find the gap. Part 2 of our series breaks down each piece so your first muscle-up attempt isn't your first real test of them.

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On a 15-minute clock, complete:
100 burpees*
Max shuttle box jump-overs in the remaining time

*Every minute, starting at 0:00, complete 4 shuttle box jump-overs.

For the shuttle box jump-overs, mark two lines 10 feet apart and place the box in the middle. To complete 1 rep, start standing behind the first marked line, run to the box, jump over the box, run past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep.

If you have a weight vest (14/20 lb), use it.

♀ 20-inch box
♂ 24-inch box

Post reps to comments.

Stimulus and Strategy:
Today's workout will be a grind — lots of low-back hinging and a pretty fast pace throughout. The shuttle box jump-over is a newer movement you may have seen at the 2026 CrossFit Games, so spend some time practicing it and dialing in the technique before you start the clock.

Aim to complete the shuttle box jump-overs in 20 seconds or less each round. On the burpees, set a goal of at least 7 per minute, and scale the volume if that pace isn't sustainable. If you can hold 9 or more burpees a minute, throw on a weight vest.

Intermediate option:
On a 15-minute clock, complete:
80 burpees*
Max shuttle box jump-overs in the remaining time

*Every minute, starting at 0:00, complete 4 shuttle box jump-overs.

For the shuttle box jump-overs, mark two lines 10 feet apart and place the box in the middle. To complete 1 rep, start standing behind the first marked line, run to the box, jump over the box, run past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep.

♀ 20-inch box
♂ 24-inch box

Beginner option:
On a 15-minute clock, complete:
50 burpees*
Max shuttle box step-overs in the remaining time

*Every minute, starting at 0:00, complete 2 shuttle box step-overs.

For the shuttle box step-overs, mark two lines 10 feet apart and place the box in the middle. To complete 1 rep, start standing behind the first marked line, run to the box, step up and over the box, run past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep.

♀ 12-inch box ♂ 12-inch box

Resources:
The Burpee
The Shuttle Box Jump-Over

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3 rounds for time of:
15 thrusters
15 pull-ups
400-meter run

♀ 65-lb barbell
♂ 95-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout pairs a lower- and upper-body push in the thruster with pull-ups and running. This combo minimizes redundancy and should let you move quickly — push a bit faster than you think you should today. Some of you may even finish under 9 minutes.

To get there, use a light load on the thruster — one that lets at least the first set go unbroken and keeps rest minimal. Move smoothly and steadily on the pull-ups; a couple of short breaks are fine, but once rest starts exceeding 10 seconds, expect to reduce your volume per set. Push the pace on each run, too — if you need to recover, ease into each run and gradually ramp up the pace rather than starting hot.

Intermediate option:
3 rounds for time of:
15 thrusters
10 pull-ups
400-meter run

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
3 rounds for time of:
10 thrusters
10 jumping pull-ups
300-meter run

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Thruster
The Kipping Pull-Up
Running Drills | High Knees and Butt Kickers
Jumping Pull-Up Progression

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Grace

For time:
30 clean and jerks

♀ 95-lb barbell
♂ 135-lb barbell

Compare to 260113.

Post time to comments.

Stimulus and Strategy:
Today, tackle the classic CrossFit benchmark Grace — it should be a sprint. Choose a load that lets you move well and cycle 2-3 sets of 5 or more reps with very little rest. The magic isn't in the reps or the weight; it's in how you push yourself to keep moving, hang onto the bar a little longer than you want to, and pick it back up before you're ready. If you're scaling and can open with 20 unbroken reps, the load is too light.

Have a score to beat within 2-7 minutes? Go for it. Scaled it last time but feel ready to go heavier today? Give it a shot. And if you land on the slower end of the time domain today, that's alright, too.

Intermediate option:
For time:
30 clean and jerks

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For time:
30 clean and jerks

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Clean and Jerk
The Power Clean and Push Jerk

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Rest Day

Ring Training Part 1: CrossFit And Gymnastics Rings — A Perfect Marriage

Two circles and a set of straps look simple, but rings expose weaknesses that a fixed bar can hide, no matter how strong you are on it. This four-part series traces rings from gymnastics' men's-only apparatus to a core piece of CrossFit's movement library, then walks the full path from support hold to muscle-up to long-term shoulder health.

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Service Cup Workout 4

For time:
100 double-unders
50 alternating dumbbell snatches
100 double-unders

Time cap: 5 minutes

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post time to comments.

Stimulus and Strategy:
Welcome to the final workout of the 2026 Everyday Hero Service Cup. This is a sprint effort — just move. If you are signed up for the Service Cup, perform one of the competition variants, and log your score. If you are not signed up, scale the workout to fit your needs and capacity. Aim to complete the double-unders in 1:30 or faster. The dumbbell loading should be light-to-moderate and allow you to complete the dumbbell snatches in 2:00 or faster. Relax your shoulders during the double-unders, and keep your hands close to your sides. During the snatches, make sure you stand tall before using your arms. Pulling or shrugging early will fatigue your shoulders even more and tank your second set of double-unders. If you are signed up for the Service Cup, don't forget to log your scores.

Be sure to check out the Service Cup website for more information, rules, and standards.

Intermediate option:
For time:
100 single-unders
50 alternating dumbbell snatches
100 single-unders

Time cap: 5 minutes

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
For time:
75 single-unders
35 alternating dumbbell snatches
75 single-unders

Time cap: 5 minutes

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
The Double-Under
The Dumbbell Snatch
The Single-Under

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Service Cup Workout 1

For time:
50 wall-ball shots
50 box jump-overs
50 wall-ball shots
50 medicine-ball box step-overs
50 wall-ball shots
50 lateral burpee box jump-overs

Time cap: 25 minutes

♀ 14-lb medicine ball to a 10-foot target and a 20-inch box
♂ 20-lb medicine ball to a 10-foot target and a 24-inch box

Post time to comments.

Stimulus and Strategy:
Service Cup Workout 1 is a mental grind, so plan to keep chipping away at the reps and pushing forward. If you're signed up for the Service Cup, perform one of the competition variations. If you're not signed up, scale the workout to fit your needs and capacity.

The medicine ball load should be light, allowing you to complete each set of wall-ball shots in 3:30 or faster. Aim for fast sets of at least 10 reps with short breaks in between — if you can hang on for bigger chunks, do it. Don't fatigue yourself on the box movements; keep moving and chipping away at the reps. Slow is smooth, and smooth is fast.

Keep in mind there's a 25-minute time cap, so give it your all until the very end. If you're signed up for the Service Cup, don't forget to log your scores.

Be sure to check out the Service Cup website for more information, rules, and standards.

Intermediate option:
For time:
50 wall-ball shots
50 box jump-overs
50 wall-ball shots
50 medicine-ball box step-overs
50 wall-ball shots
50 lateral burpee box jump-overs

Time cap: 25 minutes
Step-ups are allowed.

♀ 10-lb medicine ball to a 9-foot target and a 20-inch box
♂ 14-lb medicine ball to a 10-foot target and a 24-inch box

Beginner option:
For time:
20 wall-ball shots
20 box step-overs
20 wall-ball shots
20 medicine-ball box step-overs
20 wall-ball shots
20 lateral burpee box step-overs

Time cap: 25 minutes

♀ 6-lb medicine ball to a 9-foot target and a 12-inch box
♂ 10-lb medicine ball to a 9-foot target and a 12-inch box

Resources:
The Wall-Ball Shot
Box Jump-Over Variations
The Medicine-Ball Box Step-Over
The Lateral Burpee Box Jump-Over

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Rest Day

Optimal Nutrition: The Goalpost Doesn’t Move

Everyone's got an opinion on food. Ours hasn't changed in 25 years, because it works. Food quality and quantity. Activity levels. Strategies that hold up for everyday athletes, elite competitors, and anyone managing chronic disease. This episode digs into all of it. No trends. No gimmicks. Just what the science and hundreds of thousands of CrossFit athletes have proven. And if you want to learn even more about how to dial in your nutrition or help others do the same, check out our Applied Nutrition courses near you.

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Service Cup Workout 3

Part A
On a 15-minute clock, for time:
10 shuttle runs
15 clean and jerks
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks

One shuttle run is 25 feet down and 25 feet back.

♀ 95-lb barbell
♂ 135-lb barbell

Part B
At 15 minutes, on a 3-minute clock:
Build to a 1-rep-max clean and jerk

Post time and heaviest lift to comments.

Stimulus and Strategy:
Today, you'll take on a two-part workout as part of the 2026 Everyday Hero Service Cup. Complete Part A quickly for as much rest as possible before starting Part B.

If you're signed up for the Service Cup, perform one of the competition variants and log your scores. If you're not signed up, scale the workout to fit your needs and capacity.

Expect this one to get you breathing heavy with a barbell in hand. Shoot to finish Part A in 8-15 minutes, then find a 1-rep-max clean and jerk in a 3-minute window once the clock hits 15 minutes. The sooner you finish Part A, the more rest you'll have before the max-effort lift.

The load for Part A is meant to be moderate, allowing for some touch-and-go reps at a quick cadence. Part B is a fun opportunity to lift heavy while fatigued — keep your mechanics sound and aim for two to four good lifts in this tight timeframe.

If you're signed up for the Service Cup, don't forget to log your scores. Be sure to check out the Service Cup website for more information, rules, and standards.

Intermediate option:
Part A
On a 15-minute clock:
10 shuttle runs
15 clean and jerks
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks

One shuttle run is 25 feet down and 25 feet back.

♀ 65-lb barbell
♂ 95-lb barbell

Part B
At 15 minutes, on a 3-minute clock:
Build to a 1-rep-max clean and jerk

Beginner option:
Part A
On a 15-minute clock:
7 shuttle runs
15 clean and jerks
7 shuttle runs
12 clean and jerks
7 shuttle runs
9 clean and jerks
7 shuttle runs
9 clean and jerks

One shuttle run is 25 feet down and 25 feet back.

♀ 35-lb barbell
♂ 45-lb barbell

Part B
At 15 minutes, on a 3-minute clock:
Build to a 1-rep-max clean and jerk

Resources:
Shuttle Run Tips
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk

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Service Cup Workout 2

Complete as many reps as possible in 8 minutes of:
50-foot back rack lunges
25 pull-ups
50-foot front rack lunges
25 chest-to-bar pull-ups
50-foot overhead lunges
Max bar muscle-ups

♀ 80-lb barbell
♂ 115-lb barbell

Post reps to comments.

Stimulus and Strategy:
Today, we’re completing Service Cup Workout 2. Get ready for a chipper-style workout that increases in difficulty — the pulling movement gets more advanced as the hold position for the lunges gets more challenging.

If you're signed up for the Service Cup, perform one of the competition variations. If you're not signed up, scale the workout to fit your needs and capacity. The barbell load should be light to moderate, allowing you to complete each set of lunges in 1-2 sets. If you can perform both pull-ups and chest-to-bar pull-ups but struggle with or don't yet have bar muscle-ups, perform the workout as written — today may be the day you get your first one.

If you're signed up for the Service Cup, don't forget to log your scores.

Be sure to check out the 2026 Everyday Hero Service Cup website for more information, rules, and standards.

Intermediate option:
Complete as many reps as possible in 8 minutes of:
50-foot back rack lunges
25 jumping pull-ups
50-foot front rack lunges
25 pull-ups
50-foot overhead lunges
Max chest-to-bar pull-ups

♀ 60-lb barbell
♂ 85-lb barbell

Beginner option:
For time:
30-foot back rack lunges
15 ring rows
30-foot front rack lunges
15 ring rows
30-foot overhead lunges
15 jumping pull-ups

Time cap: 8 minutes

♀ 15-lb barbell
♂ 25-lb barbell

Resources:
The Back Rack Lunge
The Kipping Pull-Up
The Front Rack Lunge
The Kipping Chest-to-Bar Pull-Up
The Overhead Lunge
The Kipping Bar Muscle-Up
Jumping Pull-Up Progression
The Ring Row

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On a 20-minute clock:

From 0:00-10:00, for time:
Run 1,600 meters

10:00-20:00:
Build to a 5-rep-max bench press

Post time and load to comments.

Stimulus and Strategy:
Today we have a hard mile run effort, followed by 10 minutes to find a heavy 5-rep bench press.

Push hard on the mile — don't treat it as a warm-up for the bench press. When it's time to lift, complete 4-5 sets with 2 minutes of rest between each, building up to your heaviest 5-rep bench press for the day.

Intermediate option:
Same as Rx'd.

Beginner option:
On a 20-minute clock:

From 0:00-10:00, for time:
Run 800 meters

10:00-20:00:
Build to a 5-rep-max bench press

Resources:
Pose Running Drills | Pose Alignment
The Bench Press

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Rest Day

In CrossFit, We Don’t Negotiate On This and Neither Should You

Why did CrossFit’s founder insist that "range of motion is non-negotiable”? Discover how moving through full, natural ranges in functional movements not only maximizes your performance and power output but also serves as your best defense against injury. Learn when ROM can be modified, how to safely progress toward ideal positions, and why settling for limited movement patterns might hold back your performance potential.

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