21-15-9 reps for time of:
Single-arm dumbbell shoulder-to-overheads, right arm
Toes-to-bars
Single-arm dumbbell shoulder-to-overheads, left arm
Gymnastics-style kipping pull-ups

♀ 35 lb
♂ 50 lb

Post time to comments.

Stimulus and Strategy:
In today’s workout, choose a weight that allows you to perform at least 10 reps unbroken every time you pick up the dumbbell. For this workout, we are removing the option of performing a butterfly pull-up. You will notice the toes-to-bars and the gymnastics-style kipping pull-ups have the same movement pattern. Expect these two movements to provide a unique stimulus. If you only perform butterfly pull-ups, it's time to relearn. We see the kip swing in so many movements, from toes-to-bars to bar and ring muscle-ups, and, of course, the kipping pull-up. This is all the more reason to work on this movement pattern and always keep it in your toolbag.

Scaling:
Reduce the loading of the dumbbell.

To reduce the complexity of the dumbbell shoulder-to-overheads, consider shoulder presses. For the toes-to-bars, reduce the range of motion. Consider knees-to-chests or hanging knee raises as potential options. For the kipping pull-ups, perform jumping pull-ups.

In case of an injury or limitation, perform V-ups or sit-ups in place of the toes-to-bars. For the kipping pull-ups, perform ring rows.

Intermediate option:
21-15-9 reps for time of:
Single-arm dumbbell shoulder-to-overheads, right arm
Knees-to-chests
Single-arm dumbbell shoulder-to-overheads, left arm
Jumping pull-ups

♀ 20 lb
♂ 35 lb

Beginner option:
15-12-9 reps for time of:
Single-arm dumbbell shoulder-to-overheads, right arm
Hanging knee raises
Single-arm dumbbell shoulder-to-overheads, left arm
Ring rows

♀ 10 lb
♂ 15 lb

Coaching cues:
In the gymnastics style kipping pull-up, push yourself away from the top and keep your feet underneath your body. Then, let gravity push your body into the forward position of the kip.

Resources:
The Kipping Toes-to-Bar
The Kipping Pull-Up
Jumping Pull-Up Progression
Kipping Hanging Knee Raises
The Ring Row

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Jerry

For time:
1-mile run
2,000-meter row
1-mile run

Compare to 231108.

Post time to comments.

Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife, Molly; and his sons Chad, Cody, Chase, and Connor.

Stimulus and Strategy:
Today, we’re doing a CrossFit Hero workout. This effort challenges your cardio-respiratory endurance and stamina. The first run is a “trap” — don’t go out too hot. Push yourself on the rower, but only as much as you can finish, then immediately start running your second mile. Finishing 10 seconds faster on the rower isn’t worth it if it causes you to walk the first hundred meters of your run. The second run is all about emptying the tank.

Scaling:
Reduce the distances of both runs and the row.

In case of an injury or limitation, for the run, perform 3,500/5,000 meters on an Echo bike.

Intermediate option:
Same as Rx’d.

Beginner option:
For time:
Run 800 meters
Row 1,000 meters
Run 800 meters

Coaching cues:
To keep the rowing stroke smooth and the chain straight, imagine you are rowing with the handle on a table. As you pull, the handle is going to go back with the palms on top of the table, and in the return, the knuckles will be underneath the table.

Resources:
Running | Falling Forward
Running | Line Drills
Rowing Technique Tips
CrossFit Hero and Tribute Workouts

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Rest Day

Scaling Isn’t Giving Up — It’s Getting Better

Refusing to scale workouts isn't toughness, it's ego sabotaging your progress and setting you up for frustration, stagnation, and injury. Learn why scaling is actually the smarter path to earning those Rx’d workouts and achieving the results CrossFit promises. Your future self will thank you for checking your pride at the door.

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Nate

Complete as many rounds and reps as possible in 20 minutes of:
2 ring muscle-ups
4 handstand push-ups
8 kettlebell swings

♀ 53 lb
♂ 70 lb

Post time to comments.

Compare to 221018 and similar 241015.

Chief Petty Officer Nate Hardy was killed Sunday Feb. 4, 2012, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son, Parker.

Stimulus and Strategy:
Today’s effort is the Hero workout Nate. If you have completed this workout in the past, look back to your score to help you navigate today’s effort. The kettlebell loading should be moderate and allow you to go unbroken through all rounds. Athletes completing this workout as prescribed should aim to complete a round in 2 minutes or less. Today is a great opportunity for intermediate athletes to practice muscle-ups and handstand push-ups, even if it means completing fewer rounds.

Scaling:
Reduce the loading of the kettlebell. Reduce the reps of the muscle-ups and handstand push-ups.

To reduce the complexity of the ring muscle-ups, perform jumping muscle-ups or low-ring muscle-up transitions. For the handstand push-ups, perform pike push-ups or dumbbell shoulder presses. For the kettlebell swings, reduce the range of motion.

In case of an injury or limitation, perform ring rows or foot-assisted strict pull-ups for the muscle-ups. For the handstand push-ups, perform single-arm dumbbell shoulder presses or push-ups. For the kettlebell swings, consider single-arm Russian kettlebell swings or unloaded good mornings.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
2 jumping ring muscle-ups
4 pike push-ups
8 kettlebell swings

♀ 35 lb
♂ 53 lb

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
2 low-ring muscle-up transitions
4 dumbbell shoulder presses
8 kettlebell swings

♀ 18-lb kettlebell and 15-lb dumbbells
♂ 26-lb kettlebell and 20-lb dumbbells

Coaching cues:
Try starting your first kettlebell swing of every set with the kettlebell set up slightly in front of the toes. Then, like a center hiking a football, “hike” the kettlebell back between your legs and then drive it over head.

Resources:
The Kipping Muscle-Up
The Kipping Handstand Push-Up
The Kettlebell Swing
Jumping Ring Muscle-Up
Pike Push-Up
Low-Ring Muscle-Up Transition
The Dumbbell Shoulder Press
CrossFit Hero and Tribute Workouts

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For time:
50 front squats

Every time you drop the bar, complete 20/30 calories on the Echo bike.

♀ 125 lb
♂ 185 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a challenge. How long can you hang on to the barbell before you have to break and accept the “penalty”? Choose a weight that allows you to complete consistent sets of 10 or more repetitions. Challenge yourself with the loading, but don’t make the workout impossible. Keep in mind that the bike is only going to make each set more difficult. Don’t dig yourself a hole by pushing the pace too hard on the bike. Bigger sets on the barbell is more important.

Scaling:
Reduce the loading of the barbell. Reduce the calories on the bike.

To reduce the complexity of the front squats, consider using a pair of dumbbells if there are any front-rack limitations.

In case of an injury or limitation, perform back squats, goblet squats, or air squats in place of the front squats. For the calories on the bike, use any machine available.

Intermediate option:
For time:
50 front squats

Every time you drop the bar, complete 15/20 calories on the Echo bike.

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
50 front squats

Every time you drop the bar, complete 7/10 calories on the Echo bike.

♀ 35 lb ♂ 45 lb

Coaching cues:
To help keep the barbell on the body for more reps, focus on keeping the elbows up. The further the barbell gets away from the body, the more difficult the movement will be.

Resources:
The Front Squat
Rogue Echo Bike

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Rest Day

The Slow Fix: How Isometric Holds and Super Slow Reps Heal Stubborn Joint Pain

Minor aches and pains in your knees, elbows, and shoulders don't have to sideline your training or turn into full-blown injuries. This rehabilitation approach, utilizing isometric holds and super slow repetitions, can effectively treat persistent joint pain while building strength and capacity, helping you return to peak performance in four to six weeks.

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Complete as many rounds and reps as possible in 10 minutes of:
15 dumbbell deadlifts
50-foot handstand walk

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post round and reps to comments.

Stimulus and Strategy:
Today’s workout is a back-and-forth couplet. The loading of the dumbbell should allow you to perform your reps unbroken in each set. Choose an option for the handstand walk that allows you to complete each set in 45 seconds or less. Sticking to this stimulus should allow you to complete at least 5 rounds, although you will definitely see some scores close to a round per minute. Prior to starting the workout, spend some time practicing handstand walks and getting upside down. For the deadlifts, you can put the dumbbells inside your legs like a sumo deadlift or keep them on the outside like a conventional deadlift.

Scaling:
Reduce the loading of the dumbbells. Reduce the distance of the handstand walk.

To reduce the complexity of the handstand walk, consider performing 20 shoulder taps against the wall or with your feet on a box. You may also consider 3-5 inchworms or a bear crawl.

In case of an injury or limitation, perform single-kettlebell sumo deadlifts or unloaded good mornings in place of the deadlifts. For the handstand walks, consider seated alternating light dumbbell shoulder presses.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
15 dumbbell deadlifts
20 shoulder taps with feet elevated on a box

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
10 single-kettlebell sumo deadlifts
50-foot bear crawl

♀ 18-lb kettlebell
♂ 26-lb kettlebell

Coaching cues:
During the handstand walks, think of the arms as stilts. As you move forward, the supporting arm should be straight.

Resources:
The Dumbbell Deadlift
The Handstand Walk
Kettlebell Sumo Deadlift
Pike Shoulder Taps
The Bear Crawl
Handstand Walk Scaling Tips

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For time:
800-meter run
15 chest-to-bar pull-ups
30 shoulder-to-overheads
800-meter run
30 chest-to-bar pull-ups
15 shoulder-to-overheads

♀ 105-lb barbell
♂ 155-lb barbell

Post time to comments.

Stimulus and Strategy:
In today’s workout, be sure to pay attention to the reps of each movement as they flip-flop after the second run. Push for bigger sets where you can. The first set of chest-to-bars is relatively low volume, so if you can go unbroken, do it. The second set may require a few more sets with quick breaks. The same can be said for the shoulder-to-overheads. Push the runs if you are able, but not at the expense of “long-winded” breaks on the other two movements.

Scaling:
Reduce the loading of the barbell. Reduce the distance of the runs.

To reduce the complexity of the chest-to-bar pull-ups, decrease the range of motion. Consider chin-over-bar pull-ups or jumping chest-to-bar pull-ups. For the shoulder-to-overheads, consider performing shoulder presses or using a pair of dumbbells if you are having difficulty with the rack position.

In case of an injury or limitation, perform a 1,750/2,500-meter Echo bike or 800/1,000-meter row in place of the 800-meter run. For the chest-to-bar pull-ups, perform ring rows or dumbbell bent-over rows. For the shoulder-to-overheads, perform single-arm dumbbell shoulder-to-overheads or push-ups.

Intermediate option:
For time:
800-meter run
15 chin-over-bar pull-ups
30 shoulder-to-overheads
800-meter run
30 chin-over-bar pull-ups
15 shoulder-to-overheads

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
For time:
400-meter run
15 ring rows
30 shoulder-to-overheads
400-meter run
30 ring rows
15 shoulder-to-overheads

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
In the dip-drive phase of the push press or push jerk, focus on reaching the elbows up as your body dips down. This will help ensure a better rack position throughout the lift.

Resources:
Running | Pulling in Place
The Kipping Chest-to-Bar Pull-Up
The Push Press
The Push Jerk
The Kipping Pull-Up
The Ring Row

50-40-30-20-10 reps for time of:
AbMat sit-ups
Double-unders
Walking lunge steps
Double-unders

Post time to comments.

Stimulus and Strategy:
Today’s workout is a spin-off of the classic benchmark Annie. Be prepared for fatigued hip flexors. This may make jumping and consistent sets of double-unders more challenging. That said, consider butterflying your legs on the sit-ups to negate the hip flexors as much as possible with that movement. Aim to complete this workout in 15 minutes or less.

Scaling:
Reduce the reps of each movement. Consider 25-20-25-10-5 as a possible alternative rep scheme.

To reduce the complexity of the double-unders, consider performing 30 seconds of attempts for each set of double-unders. You might also consider performing single-unders.

In case of an injury or limitation, consider performing plank holds in place of the sit-ups. Perform each hold for the same number of seconds as there are reps in each set. For the double-unders, consider performing 10-8-6-4-2 calories on any machine available. For the walking-lunge steps, consider low box step-ups or air squats to a target.

Intermediate option:
30-25-20-15-10 reps for time of:
AbMat sit-ups
Double-unders
Walking lunge steps
Double-unders

Beginner option:
20-15-10-5 reps for time of:
AbMat sit-ups
Single-unders
Walking lunge steps
Single-unders

Coaching cues:
During the double-unders, focus on keeping your elbows and your hands close to your sides to keep the rope long and avoid tripping up.

Resources:
The AbMat Sit-Up
The Double-Under
The Walking Lunge
The Single-Under

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Rest Day

Is Zone 2 Magic?

Is Zone 2 a magical fitness secret? Is it really better than what you're already doing in CrossFit? Veteran athletes and coaches Eric O’Connor and Stephane Rochet break down the truth about energy systems, why you don't need fancy heart rate monitors or complicated training zones, and how CrossFit's "short, medium, long" approach actually gives you better results across the board. They'll show you why chasing that "conversational pace" isn't the holy grail of longevity or health, and reveal how your regular Fran, Cindy, and heavy lifting days are already hitting every energy system more effectively than any Zone 2 protocol ever could. Spoiler alert: the real magic isn't in the zone — it's in the variety.

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Complete as many meters as possible in 20 minutes of:
Farmers carry

♀ 53-lb kettlebells
♂ 70-lb kettlebells

Post total distance to comments.

Stimulus and Strategy:
Today’s workout is both a mental and physical grind. There is not much to this effort — grab a pair of kettlebells and get to work. Consider a work-to-rest strategy. Whether it is moving for a certain distance before putting the weight down or moving for a certain amount of time, both are good plans of attack and will keep you engaged for 20 minutes.

Scaling:
Reduce the loading of the kettlebells. Reduce the duration of the workout.

To reduce the complexity of the farmers carry, consider using one kettlebell and switching hands as needed. You may also consider carrying the kettlebell (or a dumbbell) on the shoulder instead of in the farmers carry position.

In case of an injury or limitation, consider wearing a weighted vest instead of carrying a kettlebell or dumbbell. Other options could include pushing or pulling a sled, or a combination of both.

Intermediate option:
Complete as many meters as possible in 20 minutes of:
Farmers carry

♀ 35-lb kettlebells
♂ 53-lb kettlebells

Beginner option:
Complete as many meters as possible in 10 minutes of:
Farmers carry

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Coaching cues:
When you are moving with the kettlebells, focus on keeping your chest up, belly tight, and pulling your shoulders back and down.

Resources:
Kettlebell Farmers Carry

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On an 8-minute clock for 3 rounds, complete:
800/1,000-meter row
15 lateral burpees over the rower
30 wall-ball shots

Rest with any remaining time in the interval.

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

Stimulus and Strategy:
Today’s workout is three intervals. The faster you complete the interval, the more rest you get before the next. The goal is to have at least 1 minute of rest; however, more than 2 minutes is definitely possible. Push the pace on each movement and don’t hold anything back. There is nothing to gain from “gaming” each interval. Push hard and see what happens.

Scaling:
Reduce the distance on the rower. Reduce the loading of the wall-ball shots.

To reduce the complexity of the lateral burpees over the rower, perform burpees with a step over the rower or burpees in place. For the wall-ball shots, reduce the height of the target.

In case of an injury or limitation, consider performing up-downs in place of the burpees. If you have an overhead limitation, perform medicine-ball front squats or if there is a squatting limitation, perform medicine-ball push presses. For the meters on the rower, perform a 1,750/2,500-meter Echo bike or an 800-meter run.

Intermediate option:
On an 8-minute clock for 3 rounds, complete:
600/750-meter row
15 lateral burpees over the rower
20 wall-ball shots

Rest with any remaining time in the interval.

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

Beginner option:
On an 8-minute clock for 3 rounds, complete:
400/500-meter row
10 burpees
15 wall-ball shots

Rest with any remaining time in the interval.

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

Coaching cues:
To help increase the pace of the wall-ball shots, don’t wait for the ball to come to you, grab the ball as it returns from the target and pull it down to the bottom of your next rep.

Resources:
Rowing
Lateral Burpee Over the Rower
The Wall-Ball Shot

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Rest Day

You Can’t Out Exercise a Bad Diet

Think you can crush the Workout of the Day and still eat whatever you want without performance or health consequences? Unfortunately no. In this must-watch conversation, veteran athletes and coaches Eric O’Connor and Stephane Rochet break down why "you can't out-exercise a bad diet," and more importantly, how to flip the script from using exercise as permission to eat junk to actually fueling your performance and feeling amazing. They share real tactics for navigating social situations, dealing with cravings, and why tracking your food (even briefly) will blow your mind about what you're eating. Plus, discover the simple reframe that changes everything about how you approach nutrition.

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Push press 5-5-5-5-5 reps

Compare to 240809.

Post loads to comments.

Stimulus and Strategy:
Today is a heavy day. Keep in mind that heavy is relative to each athlete's capacity and experience. Look back at your previous attempt to help navigate today’s workout. As long as you are working to your limits, you will benefit from this effort. Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Scaling:
To adjust the complexity of the lift, consider performing the movement with a pair of dumbbells or performing shoulder presses.

In case of an injury or limitation, consider using a single dumbbell or kettlebell. If you are unable to add load, consider handstand push-ups, pike push-ups, or push-ups.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
In an attempt to keep your torso more vertical in the dip-and-drive phase of the push press, visualize yourself keeping your shoulders and hips against a wall as you dip and drive.

Resources:
The Push Press

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4 rounds for time of:
1-minute L-sit hold
400-meter run

Compare to 220725.

Post time to comments.

Stimulus and Strategy:
Today’s workout combines a higher-level gymnastics skill with a conditioning effort. Your goal is to get through the L-sit holds in as few sets as possible and push the pace on each run. Choose a variation for the L-sit that allows you to hold for at least 10 seconds (longer in the beginning rounds). L-sit holds can be performed with whatever is available — a pair of boxes, a pair of heavier dumbbells or kettlebells, a pair of parallettes, or even on a pair of rings. Regardless of the variation you choose, hold yourself to a standard and try not to deviate throughout the workout.

Scaling:
Reduce the distance of the run. Reduce the time component of the L-sit hold.

To reduce the complexity of the L-sit hold, start by bending one or both of your legs. If that is too challenging, try seated single-leg raise holds. And finally, consider plank holds.

In case of injury or limitation, for the 400-meter run, consider performing a 900/1,250-meter Echo bike or 400/500-meter row or ski erg.

Intermediate option:
4 rounds for time of:
1-minute L-sit hold with bent knees
400-meter run

Beginner option:
3 rounds for time of:
1-minute seated leg raises
400-meter run

Coaching cues:
As you are holding the L-sit position, pull your shoulders back and down as you press down toward the floor below you.

Resources:
The L-Sit
L-Sit Drills
L-Sit Scaling | CrossFit Coaching Tips
Pose Running Drills | Pose Alignment

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10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats

♀ 105 lb
♂ 155 lb

Compare to 240522.

Post time to comments

Stimulus and Strategy:
This is a sprint workout that should be a balanced challenge of metabolic and muscular fatigue. The goal is to hang on to the barbell and move through each round in as few sets as possible. Look back at your previous score to help navigate today’s effort. The deadlifts should feel the easiest of the three movements. Your capacity with the hang power snatch and overhead squat will determine your load for the workout. Choose a weight that allows you to complete the entire workout in under 15 minutes. Advanced athletes should be able to keep each round to less than 1 minute. Have fun!

Scaling:
Reducing the load of the barbell will decrease the difficulty of each movement, as well as the complexity.

In case of injury or limitation, consider using a dumbbell for the deadlifts and hang power snatches. If you have an overhead limitation, perform hang power cleans and front squats.

Intermediate option:
10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats

♀ 75 lb
♂ 115 lb

Beginner option:
10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats

♀ 35 lb
♂ 45 lb

Coaching cues:
Unless you are planning on performing the snatches immediately after the deadlifts, consider using a mixed grip on the deadlifts to save your grip. Then, put the barbell down briefly to adjust your grip before performing the hang power snatches.

Resources:
The Deadlift
The Hang Power Snatch
The Overhead Squat

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Rest Day

Why We Plateau and How to Overcome It

Join CrossFit coaches Eric O'Connor and Pat Barber as they break down the real reasons athletes hit plateaus and the proven strategies to push past them. From intensity adjustments and nutrition fixes to managing expectations as you age, these 20-year CrossFit veterans share hard-earned wisdom on when plateaus are premature versus inevitable, and how to reframe your relationship with CrossFit for lifelong progress.

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5 rounds, each for time, of:
500-meter row

Rest 3 minutes between efforts.

Post times to the comments.

Compare to 241008.

Stimulus and Strategy:
Today’s workout consists of 5 all-out sprints on the rower. Attempt to improve upon your previous times if you know them. Don’t game anything here. Put your foot on the gas pedal from the start, and hang on for a wild ride. As a general guideline, consider scaling the distance if these efforts will exceed 2:30.

Scaling:
Reduce the distance of the row in each set.

In case of injury or limitation, consider a 900/1,250-meter Echo bike or a 400-meter run in place of the row.

Intermediate option:
Same as Rx’d.

Beginner option:
5 rounds, each for time, of:
250-meter row

Rest 3 minutes between efforts.

Coaching cues:
To increase stroke rate, when you reach the end of your pull, quickly extend your arms, then use your feet to pull your body forward and back into the next stroke.

Resources:
Rowing Technique Tips
Rowing Body Position Tips

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Triple Deuce

As many rounds and reps as possible in 20 minutes of:
22 burpees
22 air squats
22 pull-ups
22 sandbag ground-to-over-the-shoulders
722-meter run

♀ 40-lb sandbag
♂ 60-lb sandbag

Post rounds and reps to comments.

Army Sgt. 1st Class Jamie Nicholas, Army Sgt. 1st Class Gary Vasquez, and Army Capt. Richard Cliff, Jr., assigned to the 1st Battalion, 7th Special Forces Group in Fort Bragg, North Carolina, died Sept. 29, 2008, in Yakhchal, Afghanistan, from wounds sustained when their vehicle encountered an improvised explosive device during mounted operations.

Stimulus and Strategy:
This Hero workout will test cardiorespiratory endurance and stamina, where completing 3 or more rounds is a general guideline to follow. Since this is a Hero workout, feel free to attempt it as prescribed, even if 3 rounds may not be within reach. The air squats can be performed quickly, while the burpees and pull-ups may need some pacing to be able to complete them at a consistent pace. The sandbag is intended to be light so 22 reps can be completed with minimal rest between each.

Scaling:
Reduce the loading of the sandbag. Reduce the reps of the movements. Reduce the distance of the run.

To reduce the complexity of the burpees, perform up-downs. For the pull-ups, consider performing jumping pull-ups or ring rows. For the sandbag ground-to-over-the-shoulders, perform dumbbell power cleans, hang power cleans, or even light medicine-ball cleans over the shoulder

In case of injury or limitation, perform a 1,750/2,500-meter Echo bike or 800/1,000-meter row in place of the 722-meter run. For the air squats, consider squatting to a target that allows for a pain-free range of motion.

Intermediate option:
As many rounds and reps as possible in 20 minutes of:
15 burpees
15 air squats
15 jumping pull-ups
15 sandbag ground-to-over-the-shoulders
722-meter run

♀ 30-lb sandbag
♂ 45-lb sandbag

Beginner option:
As many rounds and reps as possible in 15 minutes of:
12 burpees
12 air squats
12 ring rows
12 sandbag ground-to-over-the-shoulders
400-meter run

♀ 20-lb sandbag
♂ 30-lb sandbag

Coaching cues:
Focus on using your hips and legs to launch the sandbag over your shoulders instead of solely pulling with your arms.

Resources:
The Burpee
The Air Squat
The Kipping Pull-Up
Running | Falling Forward
Sandbag Training
Jumping Pull-Up
The Ring Row

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Rest Day

Have an Immature Squat? Fix It with Squat Therapy

Watch an experienced CrossFit coach use wall-assisted squat therapy to instantly fix forward lean, heel lifting, and knee-tracking issues that plague many CrossFit athletes. See how slowing down the movement and making tactical corrections in real-time transforms a struggling squat into perfect form, revealing exactly how to improve mobility and train better positions.

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Part 1
In 10 minutes:
Establish a 2-rep-max shoulder press

3 minutes rest

Part 2
As many calories as possible in 10 minutes of:
Echo bike

Post to comments:
1. Max weight lifted on the shoulder press in pounds
2. Total calories completed on the bike
3. Total weight + calories

Stimulus and Strategy:
This two-part workout will test upper-body pressing strength, as well as general conditioning. Start at a light load in the shoulder press and build up quickly to establish a 2-rep max for the day with sound mechanics. New athletes can focus on mechanics and keep the loads sub-maximal. Ten minutes on the bike will feel like a LONG TIME where you are at your threshold for a large portion of the workout. Set a goal cadence to maintain and treat the last minute as a final sprint to the finish.

Scaling:
Reduce the time on the Echo bike in Part 2.

To reduce the complexity of the shoulder presses, consider using a pair of dumbbells. This will eliminate the need to navigate the head and reduce the complexity of the rack position.

In case of injury or limitation, perform bench presses or floor presses in place of the shoulder presses. If necessary, consider single-dumbbell shoulder presses. For the max calories in Part 2, use any machine available.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
Keep your abdominals, glutes, and quadriceps tight throughout the shoulder press to reduce issues of overextending the trunk.

Resources:
The Shoulder Press
Rogue Echo Bike

Find a gym near you:
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For time:
21 GHD sit-ups
7 rope climbs to 15 feet
21 GHD sit-ups
21-meter double-kettlebell front-rack walking lunge
15 GHD sit-ups
5 rope climbs to 15 feet
15 GHD sit-ups
15-meter double-kettlebell front-rack walking lunge
9 GHD sit-ups
3 rope climbs to 15 feet
9 GHD sit-ups
9-meter double-kettlebell front-rack walking lunge

♀ 35-lb kettlebells
♂ 53-lb kettlebells

Post time to comments.

Stimulus and Strategy:
Expect this conditioning workout to challenge the trunk and legs, as well as the skill of the rope climb. The GHD sit-up volume is reasonable, but expect this movement to increase the difficulty of the knee raise component of the rope climbs, as well as the core demands of the kettlebell front-rack walking lunges. The load of the kettlebells is intended to be moderate, where the initial round can be completed unbroken or with one break.

Scaling:
Reduce the loading of the kettlebells. Reduce the reps of the GHD sit-ups and rope climbs.

To reduce the complexity of the GHD sit-ups, reduce the range of motion. For the rope climbs, reduce the height of the climb. For the kettlebell front-rack lunges, perform the lunges with a single kettlebell or hold the two kettlebells in the farmers carry position.

In case of injury or limitation, perform sit-ups or V-ups in place of the GHD sit-ups. For the rope climbs, perform pull-to-stands. For the kettlebell front-rack lunges, eliminate the loading or consider step-ups to a low box.

Intermediate option:
For time:
15 GHD sit-ups
7 rope climbs to 12 feet
15 GHD sit-ups
15-meter double-kettlebell front-rack walking lunge
12 GHD sit-ups
5 rope climbs to 12 feet
12 GHD sit-ups
12-meter double-kettlebell front-rack walking lunge
9 GHD sit-ups
3 rope climbs to 12 feet
9 GHD sit-ups
9-meter double-kettlebell front-rack walking lunge

♀ 26-lb kettlebells
♂ 36-lb kettlebells

Beginner option:
For time:
15 AbMat sit-ups
5 pull-to-stands
15 AbMat sit-ups
15-meter walking lunge
12 AbMat sit-ups
4 pull-to-stands
12 AbMat sit-ups
12-meter walking lunge
9 AbMat sit-ups
3 pull-to-stands
9 AbMat sit-ups
9-meter walking lunge

Coaching cues:
Treat the rope climb as a stand or squat after securing the wrap instead of pulling with the arms. In the warm-up, practice establishing a secure foot hook before standing up and reaching for the next pull. This will reduce the risk of unnecessary foot sliding as you are climbing.

Resources:
The GHD Sit-Up
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The AbMat Sit-Up
The Pull-to-Stand | Rope Climb Scaling

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For time:
400-meter run
30 clean and jerks
200-meter run

♀ 95 lb
♂ 135 lb

Post time to comments.

Stimulus and Strategy:
This chipper combines the classic benchmark workout Grace, alongside 600 total meters of running. This is intended to be a short effort with a fast pace in mind. The load on the clean and jerks is intended to be moderate and allow for some small unbroken sets combined with consistent singles performed with minimal rest between reps. Advanced athletes can storm through this workout at a blistering pace and attempt to complete it in around 5-6 minutes. Can anyone complete this in sub-5 minutes?

Scaling:
Reduce the loading of the barbell. Reduce the distance of each run.

To reduce the complexity of the clean and jerk, consider performing a hang clean and jerk with a barbell or a pair of dumbbells.

In case of injury or limitation, for the 400-meter run, perform 400/500 meters on the rower or ski erg, or 900/1,250 meters on the Echo bike. For the 200-meter run, perform 200/250 meters on the rower or ski erg, or 500/700 meters on the Echo bike. For the clean and jerks, if there is an overhead limitation, perform a power clean only. If there is a wrist limitation, use one or two dumbbells.

Intermediate option:
For time:
400-meter run
30 clean and jerks
200-meter run

♀ 65 lb
♂ 95 lb

Beginner option:
For time:
200-meter run
30 clean and jerks
200-meter run

♀ 35 lb
♂ 45 lb

Coaching cues:
For clean and jerks, attempt to transition immediately from the clean catch position into the drive phase of the jerk.

Resources:
Banded Running Drill
The Power Clean and Jerk

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Rest Day

What CrossFit Taught Me About Thinking

When Mark Bell started promoting the "Sugar Diet" – a plan that involves eating only fruit, honey, and even candy – my first instinct was to dismiss it as nutritional lunacy. Sound familiar? It's the same knee-jerk reaction people have to CrossFit before they actually step into a gym. This isn't about whether the Sugar Diet works (I honestly don't know yet), but about something more important: how we evaluate ideas that challenge our beliefs.

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5 rounds for time and load of:
10 box jumps
10 deadlifts

Rest 1 minute between rounds.

♀ 24-inch box
♂ 30-inch box

Post-Workout
Accumulate 3 minutes of an L-sit in as few sets as possible.

Post time for each interval and load used on the deadlifts to comments.

Stimulus and Strategy:
Each effort of this interval workout is intended to be short with a rest period that won’t allow for total recovery. The box jump height is intended to be challenging but allow for a consistent pace. The deadlift weight is up to you and can be changed as needed throughout the workout. The goal is to use a challenging load that allows for all 10 reps to be completed consecutively with sound mechanics. Expect the fatigue in the posterior chain to make each movement significantly more difficult in the later rounds.

Scaling:
Reduce the height of the box and the weight on the deadlift.

To reduce the complexity of the box jumps, perform step-ups. For the post-workout skill work, reduce the length of the legs by bending the knees and tucking them in close to your chest.

In case of injury or limitation, for the deadlifts, to keep your torso more upright and avoid having to navigate the knees, consider sumo-stance kettlebell or dumbbell deadlifts. You may also choose unloaded good mornings. For the L-sit holds, perform seated leg raise holds or plank holds.

Intermediate option:
5 rounds for time and load of:
10 box jumps
10 deadlifts

Rest 1 minute between rounds.

♀ 20-inch box
♂ 24-inch box

Post-Workout
Accumulate 3 minutes of an L-sit with both knees tucked in as few sets as possible

Beginner option:
5 rounds for time and load of:
10 box step-ups
10 deadlifts

Rest 1 minute between rounds.

♀ 12-inch box
♂ 20-inch box

Post Workout
Accumulate 2 minutes of a plank hold with the knees on the ground in as few sets as possible

Coaching cues:
The box jump is not just about legs. Use an upward swinging motion of your arms as you prepare to jump to enhance your performance.

Resources:
The Box Jump
The Deadlift
The Box Step-Up

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Topsy

Complete as many rounds and reps as possible in 25 minutes of:
3 ring muscle-ups
8 thrusters
17-calorie row

♀ 75 lb
♂ 115 lb

Post rounds and reps to comments.

McCoy “Topsy” Turner, a loved member of the CrossFit community and former Seminar Staff trainer, died by suicide on March 8, 2025, after suffering from complex post-traumatic stress.

Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 Level 1 and Level 2 Seminars.

Turner was known for his warmth and kindness, and touched countless lives who attended CrossFit courses. He is survived by his sons Brodie and Tommy.

Stimulus and Strategy:
This Hero workout is a triplet where athletes can attempt to move at a consistent pace throughout the duration of the workout. The load on the thruster and the ring muscle-ups are intended to be completed unbroken. Row at a pace that allows for some recovery to allow for adequate performance on the remaining movement. Since this is a Hero workout, athletes can attempt it as prescribed even if the intended stimulus is not met. Embrace the challenge.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the ring muscle-ups. Reduce the calories on the rower.

To reduce the complexity of the ring muscle-ups, consider jumping ring muscle-ups.

In case of injury or limitation, consider performing low-ring muscle-up transitions for the ring muscle-up. If necessary, consider a combination of 2-3 ring rows and 2-3 push-ups from the knees. For the thrusters, perform front squats if you have an overhead limitation or push presses for a squat limitation. For the rower, consider performing the same calories on any available machine.

Intermediate option:
Complete as many rounds and reps as possible in 25 minutes of:
3 jumping ring muscle-ups
8 thrusters
17-calorie row

♀ 55 lb
♂ 75 lb

Beginner option:
Every 5 minutes for 5 sets:
3 low-ring muscle-up transitions
8 thrusters
12-calorie row

♀ 35 lb
♂ 45 lb

Coaching cues:
On the thruster, keep the barbell connected to the shoulders until the lower body aggressively extends. At this point, use the upper body to press the bar into the overhead position. Proper timing will enhance the efficiency of this movement and allow for better performance in the muscle-up.

Resources:
The Kipping Ring Muscle-Up
The Thruster
Rowing Technique Tips
Jumping Ring Muscle-Up
Low-Ring Muscle-Up Transition

Rest Day

How to Use Sleds to Recover From an Injury, Improve Conditioning, and Gain Strength

Often overlooked and stored in the corners of CrossFit affiliates, sleds are one of the most versatile training tools available, capable of supercharging everything from injury rehabilitation to sprint speed development. Whether you're recovering from a lower-body injury, building conditioning, or enhancing athletic performance, this simple piece of equipment delivers results that few other tools can match.

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Helen

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

♀ 35 lb
♂ 53 lb

Post times to comments.

Compare to 240327.

Stimulus and Strategy:
Helen is a classic benchmark known for being a simple workout that packs a potent punch. The rep scheme is intended to allow athletes to perform this workout at a fast pace with unbroken sets and minimal transition time between movements. Advanced athletes can challenge themselves to complete this workout in under 7 minutes.

Scaling:
Reduce the load of the kettlebell. Reduce the distance of the run.

To reduce the demands of the pull-ups, consider reducing the reps to 6-8 or perform jumping pull-ups. For the kettlebell swings, reduce the range of motion and perform Russian kettlebell swings.

In case of injury or limitation, for the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the kettlebell swings, consider single-arm Russian kettlebell swings or kettlebell deadlifts. For the pull-ups, perform ring rows.

Intermediate option:
3 rounds for time of:
Run 400 meters
21 kettlebell swings
6 pull-ups

♀ 26 lb
♂ 35 lb

Beginner option:
3 rounds for time of:
Run 200 meters
15 kettlebell swings
9 jumping pull-ups

♀ 18 lb
♂ 26 lb

Coaching cues:
In the kettlebell swing, tighten the abdominals, glutes, and quads to avoid overextension of the trunk when the kettlebell is in the overhead position.

Resources:
Running | Pulling and Foot Tapping
The Kettlebell Swing
The Kipping Pull-Up
Jumping Pull-Up Progression

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Back squat

2-2-2-2-2-2-2-2-2-2

Post loads to comments.

Compare to 250331.

Stimulus and Strategy:
Today is a heavy day. Keep in mind, heavy is relative to each athlete's capacity and experience. Look back at your previous attempt to help navigate today’s workout. As long as you are working to your limits, you will benefit from this effort. Experienced athletes should build to a heavy set of 2 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Scaling:
To adjust the complexity of the lift, consider performing goblet squats with a dumbbell or kettlebell.

In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with a load or perform an unloaded air squat.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
Focus on driving your chest up and back into the bar on the lifting phase. This will help to keep your torso upright and reduce issues of the hips raising too quickly.

Resources:
The Back Squat

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For time:
50 double-unders
50 ring dips
50 double-unders
50 dumbbell box step-ups
50 double-unders
50 burpees
50 double-unders

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box

Post time to comments.

Stimulus and Strategy:
Today’s effort is a chipper-style workout that could extend into the 15-minute time domain, while advanced athletes can push to finish in under 12 minutes. Attempt to move at a fast pace on the double-unders while the ring dips, step-ups, and burpees will be more of a slower grind. Consider breaking the ring dips up early to avoid muscular failure and attempt to maintain a steady and consistent pace on the step-ups and burpees.

Scaling:
Reduce the load of the dumbbells and the height of the box. Reduce the reps of each movement. Consider 30 reps of each movement.

To reduce the complexity of the jump rope, perform 1 minute of double-under attempts for each set or perform single-unders. For the ring dips, perform jumping ring dips or foot-assisted ring dips.

In case of an injury or limitation, consider performing 10 calories on any machine in place of the jump rope. For the ring dips, consider banded ring dips, box dips, or push-ups. For the burpees, consider performing up-downs. For the dumbbell box step-ups, perform step-ups with no weight.

Intermediate option:
For time:
30 double-unders
30 jumping ring dips
30 double-unders
30 dumbbell box step-ups
30 double-unders
30 burpees
30 double-unders

♀ 20-lb dumbbells, 20-inch box
♂ 35-lb dumbbells, 24-inch box

Beginner option:
For time:
30 single-unders
30 foot-assisted ring dips
30 single-unders
30 box step-ups
30 single-unders
30 up-downs
30 single-unders

♀ 12-inch box
♂ 20-inch box

Coaching cues:
As you descend to the bottom of a kipping ring dip, try to keep your legs somewhat straight. When you reach the bottom, drive your knees up toward your chest and press down into the rings. This knee drive will help you kip your dips more efficiently.

Resources:
The Double-Under
The Ring Dip
Dumbbell Box Step-Up
The Burpee
The Single-Under
Ring Dip Scaling
Up-Down

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Rest Day

Squat Smarter: How Biomechanics Reveal Your Hidden Weaknesses

Think all squats are created equal? Think again. The subtle differences in where you place that barbell — behind your back, across your shoulders, or overhead — completely transform how your body moves, what muscles work hardest, and where you're most likely to hit a wall. Whether you're missing front squats because your upper back gives out before your legs, struggling with overhead squats despite crushing back squats, or wondering why your ankle mobility matters more in some variations than others, understanding these biomechanical differences is the key to unlocking your squat potential and training smarter.

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