Complete as many reps as possible in 12 minutes of:
1 rope climb
3 front squats
3 push presses
1 rope climb
4 front squats
4 push presses
1 rope climb
5 front squats
5 push presses
1 rope climb
6 front squats
6 push presses

Continue until time expires, adding 1 squat and 1 press each round.

♀ 95 lb ♂ 135 lb

Post reps completed to comments.

Scaling:
Intermediate athletes should be able to attack this workout as prescribed. Beginner-level athletes can reduce the load and modify the rope climb.

Beginner option:
Complete as many reps as possible in 12 minutes of:
1 rope climb, lying to standing
3 front squats
3 push presses
1 rope climb, lying to standing
4 front squats
4 push presses
1 rope climb, lying to standing
5 front squats
5 push presses
1 rope climb, lying to standing
6 front squats
6 push presses

Continue until time expires, adding 1 squat and 1 press each round.

♀ 35 lb ♂ 45 lb

Every 4 minutes for 4 rounds, complete:
40 double-unders
20-calorie bike
10 dumbbell snatches

♀ 50-lb DB ♂ 70-lb DB

Post results to comments.

Scaling:
Modify the movements and reduce the dumbbell weight to sprint through each round in 3 minutes or less.

Intermediate option:
Every 4 minutes for 4 rounds, complete:
40 double-unders
20-calorie bike
10 dumbbell snatches

♀ 35-lb DB ♂ 50-lb DB

Beginner option:
Every 4 minutes for 4 rounds, complete:
40 single-unders
12-calorie bike
10 dumbbell snatches

♀ 15-lb DB ♂ 20-lb DB

Weighted pull-up 5-5-5-5-5 reps
Broad jump 3-3-3-3-3 reps

Establish a max broad jump during your warm-up. Take a slight distance off of it and complete the broad jump 3 times after each set of pull-ups.

Post loads, body weight, and broad jump distance to comments.

Scaling:
Most athletes can perform the pull-ups and broad jumps as prescribed. Experienced athletes can go as heavy as possible. Athletes without strict pull-ups can use this session to practice a modification that will challenge their pulling ability.

Beginner Option:
Banded pull-up 5-5-5-5-5 reps
Broad jump 3-3-3-3-3 reps

Rest Day

Post thoughts to comments.

10 rounds, each for time of:
Hill sprint or stairs

Find a big hill or set of stairs with a distance/incline that allows for approximately a 20 second effort.

Rest 90 seconds between each effort.

Post experience and times to comments.

Scaling:
If you are unable to find a hill or set of stairs, complete 10 100-meter sprints or 20-second intervals on a stationary bike for total calories.

Practice handstand skills for 15 minutes.

Rest. Then,

Complete as many reps as possible in 15 minutes of:
2-4-6-8-10 reps of:
Squat clean
Wall-facing handstand push-up

*Any time you complete the round of 10/10, start over again at 2 reps

♀ 125 lb ♂ 185 lb

Post handstand skills and reps completed to comments.

Scaling:
During the practice choose a skill that matches your current ability level. Aim to get at least 5 working “sets” in 15 minutes. Beginners can practice pike holds or holds on the wall. Intermediate athletes can practice freestanding handstand holds. Advanced athletes can practice pirouettes and pressing to handstand.

Choose a load and HSPU variation that allows you to ‘climb the ladder’ 2x (complete the second round of 10/10).

Rest Day

Post thoughts to comments.

2023 Games test: “Intervals"”

For time:

21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)

Rest until 6-minute mark, then:

9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)

Post time to comments.

Scaling:
If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.

Beginner option:
For time:

12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)

Rest 2 minutes

6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)

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

Attempt to increase the weight after each successful set.

After completing the final set of each movement, perform a max set of L-sit pull-ups.

Post loads and L-sit pull-up sets to comments.

Scaling:
If you cannot complete an L-sit pull-up, choose a variation of pull-up that allows you to complete approximately 10 reps during your first set. If you can complete 1-5 L-sit pull-ups, consider performing a set after each set of overhead lifts instead of after the final set of each movement.

Beginner option:
Shoulder press 5-5-5 reps
Push press 3-3-3 reps
Push jerk 1-1-1 reps

After completing the final set of each movement, perform a max set of ring rows.

Nancy
5 rounds for time of:
Run 400 meters
15 overhead squats

♀ 65 lb ♂ 95 lb

OR

Helen
3 rounds for time of:
Run 400 meters
21 kettlebell swings
12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Default to Nancy, a classic CrossFit workout. CAP affiliates will be doing Helen today. If you have not completed Helen recently, give it a shot.

Log Helen scores to the CrossFit App. Post workout and time to comments.
Compare to 230626 or 230802.

Scaling:
Nancy: Choose a load that allows you to complete most of the OHS unbroken. The challenge of this workout is to keep an aggressive pace on each element knowing that neither the lifting nor the running are so demanding on their own that you’ll need extended rests. Advanced athletes should resist the temptation to add load and instead commit to a run pace that’s just a little too hot.

Helen: Most athletes should aim to complete the swings and pull-ups unbroken. If you anticipate needing to break either movement more than one or two times, reduce the weight of the swings and consider completing ring rows instead of pull-ups. If you can complete Helen in less than 8 minutes, consider trying Helena from this year’s Games.

Rest Day

Post thoughts to comments.

5 rounds for time of:
2-mile (3,200 meter) bike ride
10 muscle-ups
10 deadlifts

♀ 185 lb ♂ 275 lb

Get outside - do the bike ride on a real bike. The more varied terrain you can include, the better!

Scaling:
If you're unable to ride outside, modify to an Echo bike or Concept2 BikeErg. If you do not yet have a muscle-up, modify the movement to a pulling and pushing exercise, preferably on the rings. Reduce the loading on the deadlift.

Intermediate option:
4 rounds for time of:
2-mile (3,200 meter) bike ride
7 muscle-ups
10 deadlifts

♀ 155 lb ♂ 225 lb

Beginner option:
3 rounds for time of:
1-mile (1,600 meter) bike ride
5x: [3 ring rows + 3 jumping dips]
10 deadlifts

♀ 65 lb ♂ 95 lb

Every 2 minutes until the required repetitions cannot be completed in the given time:

Run 200 meters
5 burpees

*Add 2 burpees after each round

Post rounds/reps completed to comments.

Scaling:
Everyone should aim to complete at least 5 rounds. If you are not confident you can complete 5 rounds as written, start at 3 burpees on the first round or run 100 meters each round or both. If you are confident you can complete 7-10 rounds, perform burpee pull-ups.

Beginner option:
Every 2 minutes until the required repetitions cannot be completed in the given time:
Run 100 meters
3 burpees

*Add 2 burpees after each round

Rest Day

Post thoughts to comments.

For time:

Row 1,000 meters
Rest 3 minutes
Row 750 meters
Rest 3 minutes
Row 500 meters
Rest 3 minute
Row 250 meters

Post times to comments.

Scaling:
With rest included, this should not exceed 25 minutes for most athletes. If you are a newer athlete and have the time, complete all of the work focusing on rowing technique, even if you expect it will stretch beyond the 25 minutes.

Overhead squat 5-5-5 reps
Front squat 3-3-3 reps
Back squat 1-1-1 reps

Attempt to increase the load after every set.

Post loads to comments.

Scaling:
Experienced athletes can perform this heavy day as written, aiming to increase loading for each set. Athletes with less experience should consider a coach’s guidance and drill the mechanics before adding weight.

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

Post choice of workout and results 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. As we’re just coming off of the Filthy Fifty, make sure you pick a Hero workout that allows you to keep moving. Hero workouts that emphasize moderate rep ranges and time domains (10-30 reps/movement, approximately 15-20-minute range) are good choices as well.

Rest Day

Post thoughts to comments.

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 hip extensions
50 wall-ball shots
50 burpees
50 double-unders

♀ 20-inch box, 12-kg KB, 35-lb push press, 14-lb ball
♂ 24-inch box, 16-kg KB, 45-lb push press, 20-lb ball

Record Filthy-50 scores to the CrossFit App. And/or post total reps to comments.

Compare to 181214.

Scaling:
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level bodyweight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.

Intermediate Option:
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

♀ 16-inch box, 8-kg KB, 22-lb push press, 10-lb ball
♂ 20-inch box, 12-kg KB, 33-lb push press, 14-lb ball

Beginner Option:
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging leg raises
30 push presses
30 back extensions 30 wall-ball shots
30 burpees
30 single-unders

♀12-inch box, 4-kg KB, 11-lb push press, 8-lb ball
♂ 16-inch box, 8-kg KB, 22-lb push press, 10-lb ball

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

Then,

For time:
10 clean and jerks at 70% of your heaviest single
10 clean and jerks at 80% of your heaviest single

Record 1-rep max clean and jerk to the CrossFit App. Post heavy single and time to comments.

Scaling:
Newer athletes should use today’s workout as an opportunity to practice the clean and jerk. Watch The Clean and Jerk, and focus on developing the skill. For the 20 reps for time, choose weights that are challenging but with which you can maintain proper technique.

Rest Day

Post thoughts to comments.

Swim for 25 minutes.

Every 5 minutes, stop and perform 20 push-ups.

Post distance completed to comments.

Scaling:
If you cannot get to a pool, lake, or other water source, substitute with a run. Intermediate athletes can do this workout as prescribed.

Beginner option:
Swim for 25 minutes.
Every 5 minutes, stop and perform 10 knee push-ups.

21-18-15-12-9-6-3 reps for time of:
Dumbbell front squats
Toes-to-bars

*100-meter farmers carry after each round.

♀ 35-lb DBs ♂ 50-lb DBs

Post time to comments.

Scaling:
Reduce the dumbbell loading and modify the toes-to-bars to hanging knee raises. If you do not have access to a pull-up bar, modify to an AbMat sit-up.

Intermediate option:
21-18-15-12-9-6-3 reps for time of:
Dumbbell front squats
Toes-to-bars

*100-meter farmers carry after each round.

♀ 25-lb DBs ♂ 35-lb DBs

Beginner option:
18-15-12-9-6-3 reps for time of:
Dumbbell front squats
Hanging knee raises

*100-meter farmers carry after each round.

♀ 10-lb DBs ♂ 15-lb DBs

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 ball to 9 feet, 55-lb SDHP and press, 20-inch box
♂ 20-lb ball to 10 feet, 75-lb SDHP and press, 20-inch box

Record scores to the CrossFit App. And/or post total reps to comments.

Compare to 220415.

Scaling:
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can complete this as prescribed.

Beginner Option:
♀ 6-lb ball to 9 feet, 35-lb SDHP and press, 12-inch box ♂ 10-lb ball to 10 feet, 45-lb SDHP and press, 15-inch box

Rest Day

Read the article: "The Daily Routines of 12 Famous Writers" by James Clear.

Post thoughts to comments.

Bench press 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.
Compare to 220814.

Scaling:
Most athletes can complete this lifting day as prescribed. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

3 rounds for time of:
50 hip extensions
25 strict pull-ups
Run 800 meters

Post time to comments.

Scaling:
Newer athletes should consider decreasing the reps of each movement. If you do not yet have strict pull-ups, use a band or modify to a ring row.

Intermediate Option:
3 rounds for time of:
35 hip extensions
15 strict pull-ups
Run 800 meters

Beginner Option:
3 rounds for time of:
25 hip extensions
15 ring rows
Run 400 meters

Rest Day

Post thoughts to comments.

Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box jumps
2 overhead squats
10 burpee box jumps
3 overhead squats
10 burpee box jumps

Continue until time expires, adding 1 overhead squat each round.

♀ 125 lb, 20-in box
♂ 185 lb, 24-in box

Post reps completed to comments.

Scaling:
Experienced athletes should choose a weight on the overhead squat that they can pull from the ground and perform at least 10 overhead squat reps when fresh. Newer athletes should significantly reduce the weight. Reduce the height on the box in order to keep pushing the pace.

Intermediate option:
Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box jumps
2 overhead squats
10 burpee box jumps
3 overhead squats
10 burpee box jumps

Continue until time expires, adding 1 overhead squat each round.

♀ 85 lb, 20-in box
♂ 125 lb, 24-in box

Beginner option:
Complete as many reps as possible in 12 minutes of:
1 overhead squat
10 burpee box step-ups
2 overhead squats
10 burpee box step-ups
3 overhead squats
10 burpee box step-ups

Continue until time expires, adding 1 overhead squat each round.

♀ 35 lb, 12-in box
♂ 45 lb, 20-in box

10 rounds for time of:
200-m run
3 ring muscle-ups

Post time to comments.
Compare to 230814

Scaling:
Today's workout is a micro repeat, first performed two weeks ago. Refer to your previous time, and aim for an improvement. If you do not have a muscle-up, choose a pull and push exercise that is challenging for you, but with which you can maintain quick sets of 3 reps. Push the run efforts.

Intermediate option:
10 rounds for time of:
200-m run
2 ring muscle-ups

Beginner option:
5 rounds for time of:
200-m run
3x: [3 ring rows + 3 jumping ring dips]

For time:
Run 1 mile
2,000-meter Echo Bike
1,000-meter row
Run 1 mile

Post time to comments.

Scaling:
Deconditioned athletes should reduce the distance for each segment. Intermediate athletes should aim to complete the work in 30 minutes or less, reducing the distance if necessary.

Beginner option:
For time:
Run 800 meters
1,000-meter Echo Bike
500-m row
Run 800 meters