For total reps:
Tabata pull-ups
Tabata box jump-overs
Tabata push-ups
Tabata calories on the Echo bike

♀ 20-inch box
♂ 24-inch box

Post total reps to comments.

Scaling:
Today’s workout is a Tabata workout. The most common one is Tabata Something Else. You will perform all 8 sets of an exercise before moving on to the next. A single set is 20 seconds of work and 10 seconds of rest. The goal is to accumulate as many reps as possible within the 20 seconds and across all 8 sets. At the end of your workout, your score will be the total number of reps you completed across all four exercises. When it comes time for the box jump-overs, the safest option is to step down. However, the choice is yours. If you do not have access to an Echo bike, use any bike or machine available.

Intermediate option:
Same as Rx’d.

Beginner option:
For total reps:
Tabata ring rows
Tabata box step-up overs
Tabata push-ups from the knees
Tabata calories on the Echo bike

♀ 12-inch box
♂ 20-inch box

Coaching cues:
If you are kipping the pull-ups, keep your kip tight and rigid for as long as possible. Jump up on the pull-up bar, put your lats in your back pocket, squeeze your legs together, and keep your belly tight. A stable connected structure will last longer.

Resources:
The Pull-Up
CAP Demo | The Box Jump-Over Variations
The Push-Up
The Rogue Echo Bike
Tabata With Erik Preston

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Rest Day

Featured Article
The Essential Air Squat

The air squat is a fundamental movement critical to maintaining mobility and joint health in the ankles, knees, and hips. It is essential for daily activities like sitting and standing, and athletic movements such as running and jumping. Proper technique is key, starting with feet shoulder-width apart, maintaining a neutral spine, and squatting to a depth where the hips are lower than the knees. Mastery of the air squat is crucial before progressing to weighted variations, as it impacts long-term fitness and health, and regular practice is essential for continual improvement.

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Complete as many reps as possible in 12 minutes of:
3 burpees to a 6-inch target
3 GHD sit-ups
6 burpees to a 6-inch target
6 GHD sit-ups
9 burpees to a 6-inch target
9 GHD sit-ups
… Continue to add 3 reps to each exercise until time expires.

Post total reps to comments.

Scaling:
Today’s workout is a gymnastics couplet with ascending reps. Don’t be fooled by the first few rounds — this workout will get spicy soon enough. To find the target for the burpees, extend your arms over your head and find a target about 6 inches above your fingertips. As for the GHD sit-ups, go into this workout with a number of reps appropriate for you. If you hit that number, finish the workout with just burpees. If you do not spend a lot of time on this piece of equipment, scale the number of reps and range of motion. The GHD is an amazing piece of equipment, but respect its power.

Intermediate option:
Complete as many reps as possible in 12 minutes of:
3 burpees to a 6-inch target
2 GHD sit-ups to parallel
6 burpees to a 6-inch target
4 GHD sit-ups to parallel
9 burpees to a 6-inch target
6 GHD sit-ups to parallel
… Continue to add 3 reps to the burpees and 2 reps to the GHD sit-ups until time expires.

Beginner option:
Complete as many reps as possible in 8 minutes of:
3 burpees
3 sit-ups
6 burpees
6 sit-ups
9 burpees
9 sit-ups
… Continue to add 3 reps to each exercise until time expires.

Coaching cues:
On the GHD sit-up, lower yourself down with bent legs and as soon as you reach the bottom of your rep, brace your midline and straighten the legs by squeezing your thighs and driving your heels toward the wall in front of you. This rapid extension of the legs helps incorporate bigger muscle groups and helps protect the lower back.

Resources:
The Burpee
The GHD Sit-Up
The Glute-Ham Developer Sit-Up

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For time:
9 deadlifts
15 front squats
21 clean and jerks

♀ 225-lb deadlift, 155-lb front squat, 95-lb clean and jerk
♂ 315-lb deadlift, 225-lb front squat, 135-lb clean and jerk

Post time to comments.

Scaling:
Today’s workout is a play on Wednesday’s with a reverse rep scheme, but still a heavy sprint effort. Expect today’s workout to be slightly longer in terms of time domain, but the goal is to keep the barbell moving. Both the deadlifts and the front squats should feel pretty heavy while the clean and jerks may be more on the moderate side. When choosing loads for the workout, the deadlift should be unbroken, the front squats in 3 sets or less, and the clean and jerks should be performed in 4 minutes or less. Just like Wednesday, challenge yourself on this workout, but don’t make the weights so heavy that form is compromised.

Intermediate option:
For time:
9 deadlift
15 front squats
21 clean and jerks

♀ 155-lb deadlift, 105-lb front squat, 75-lb clean and jerk
♂ 225-lb deadlift, 155-lb front squat, 115-lb clean and jerk

Beginner option:
For time:
9 deadlift
15 front squats
21 clean and jerks

♀ 65-lb deadlift, 55-lb front squat, 35-lb clean and jerk
♂ 95-lb deadlift, 75-lb front squat, 45-lb clean and jerk

Coaching cues:
Consider “fast” singles on the clean and jerks in today’s workout. In doing so, follow the barbell down to the ground, minimize the bounce of the bar, take a breath, and hit your next rep.

Resources:
The Deadlift
The Front Squat
The Clean and Jerk?utm_source=owned&utm_medium=internal&utm_campaign=mswod

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Rest Day

Featured Article
CrossFit for the Sport-Specific Athlete

Most strength and conditioning programs are not highly sport-specific. Most programs across sports focus on general physical preparation (GPP) by building foundational athletic skills like strength, power, mobility, and endurance. While coaches teach sport-specific skills, athletes often neglect GPP, which can significantly enhance their sports performance. CrossFit, with its emphasis on functional movements, variety, and intensity, excels in developing GPP through exercises like squats, deadlifts, and Olympic lifts. By improving general athleticism, CrossFit allows athletes to train more efficiently and enhance their specific sports skills while fostering team spirit and mental toughness.

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Pit Stop

For time:
21 deadlifts
15 hang power cleans
9 front squats

♀ 225-lb deadlift, 155-lb hang power clean, 95-lb front squat
♂ 315-lb deadlift, 225-lb hang power clean, 135-lb front squat

Post time to comments.

Scaling:
Today’s workout is a heavy sprint effort. The barbell gets lighter and reps decrease with each movement you complete. Both the deadlifts and the hang power cleans should feel moderately heavy while the front squats may be more on the moderate side. When choosing loads for the workout, the deadlift should be completed in 3 sets or less, the hang power cleans in 5 sets or less, and the front squats should be unbroken. Challenge yourself on this workout, but don’t make the weights so heavy that form is compromised.

Intermediate option:
For time:
21 deadlifts
15 hang power cleans
9 front squats

♀ 155-lb deadlift, 105-lb hang power clean, 75-lb front squat
♂ 225-lb deadlift, 155-lb hang power clean, 115-lb front squat

Beginner option:
For time:
21 deadlifts
15 hang power cleans
9 front squats

♀ 65-lb deadlift, 55-lb hang power clean, 35-lb front squat
♂ 95-lb deadlift, 75-lb hang power clean, 45-lb front squat

Coaching cues:
In the hang power clean, focus on setting up with your shoulders over the barbell. Then, stand up by driving your heels into the ground, squeezing your thighs and glutes, and getting your shoulders behind the barbell. To finish getting under the barbell, drive your elbows through quickly, pull yourself into a partial squat, and receive the bar on the shoulders.

Resources:
The Deadlift
The Hang Power Clean
The Front Squat

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Task-Priority Nate

10 rounds for time of:
2 ring muscle-ups
4 handstand push-ups
8 kettlebell swings

♀ 53 lb
♂ 70 lb

Post time to comments.

Compare to 221018.

Scaling:
Today’s workout is a take on a classic CrossFit Hero workout Nate. Typically, you are trying to complete as many rounds and reps as possible in 20 minutes. Some might say the clock saves you. However, today the goal is to get through 10 rounds as quickly as possible. The kettlebell loading should be moderate and allow you to go unbroken through all of your sets. Athletes performing this workout as prescribed should aim to complete a round in 2 minutes or less. Look back to the last time we performed Nate to help you choose appropriate options for today’s effort.

Intermediate option:.
7 rounds for time of:
2 ring muscle-ups
4 handstand push-ups
8 kettlebell swings

♀ 35 lb
♂ 53 lb

Beginner option:
7 rounds for time 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:
For the muscle-up, as you begin to press/pull the rings to your sternum, bring your hips up toward the sky. Meeting the rings with your body parallel to the ground will make the transition much easier as you begin to fatigue.

Resources:
The Kipping Muscle-Up
The Kipping Handstand Push-Up
The Kettlebell Swing

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For time:
1,000-meter row
800-meter run
500-meter row
400-meter run
250-meter row
200-meter run

Post time to comments.

Scaling:
Today’s workout is a moderate time-domain endurance-based effort. Push the pace where you can. As the meters decrease in both the run and row, try to keep the throttle down. If you are looking for a place to breathe, consider easing up on the rower. Barring technique on the rower, it can take a considerable effort to row 5 to 10 seconds faster. Instead, in theory, you can make up that time on the run.

Intermediate option:
Same as Rx’d.

Beginner option:
For time:
500-meter row
400-meter run
250-meter row
200-meter run
150-meter row
100-meter run

Coaching cues:
Count your stroke-to-recovery-stroke ratio. To recover and catch your breath while still moving on the rower, consider a 1-second pull followed by a 3- to 4-second return to the catch position. If you feel good and are looking to push, consider a 1-second pull followed by a 1- to 2-second return to the catch position. This strategy will help you manage your pace based on how you're feeling during the workout.

Resources:
Rowing
From the Archives: Rowing Technique
CrossFit Running Course

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Rest Day

Featured Article
Prescribing CrossFit

A comprehensive approach to health, where physicians prescribe medications and actively promote diet and exercise, particularly through CrossFit, is essential. Dr. Shveta Raju and Dr. Dinesh Raju, both CrossFit-certified physicians, highlight how their training in the CrossFit methodology helps them guide patients toward better health by incorporating weight training, high-intensity circuits, and functional movements into their lives. They contrast CrossFit's unique, varied, and scalable training with other fitness programs, stressing its effectiveness in improving physical and mental health. As advocates of CrossFit, they aim to extend this model to more patients, fostering both individual and community health improvements.

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3 rounds for time of:
50 push-ups
50-meter front-rack walking lunge

♀ 75 lb
♂ 115 lb

Scaling:
Today’s workout is a grind. The effort is all about completing one more rep and one more step forward. A single round should be completed in 7 minutes or less. Scale the number of push-ups per round if you can not perform 12-14 reps per minute. The loading of the barbell should be light. Try to hang on for as long as possible without putting it down. Keep the completion of each lunge to 3 sets or less.

Intermediate option:
3 rounds for time of:
30 push-ups
50-meter front-rack walking lunge

♀ 65 lb
♂ 95 lb

Beginner option:
3 rounds for time of:
20 push-ups from the knees
25-meter walking lunge

Coaching cues:
Everything goes down and comes up together in the push-up. Squeeze your stomach, your quads, and your glutes as you press off the floor.

Resources:
The Push-Up
The Front-Rack Lunge

Every 1 minute, complete:
1 wall walk
3 deadlifts
5 toes-to-bars

Every minute, add 2 toes-to-bars. Complete as many rounds as possible until failure.

♀ 125 lb
♂ 185 lb

Scaling:
Today’s workout is a bit of a “beep test.” While the first round is seemingly simple, each passing minute gets more challenging. The loading of the deadlift should be moderate and something you can perform 3 reps of easily. The single wall walk and 3 deadlifts should take no more than 20 seconds to complete, leaving at least 40 seconds to perform toes-to-bars. If the wall walk and deadlifts are taking longer than the intended time, reduce the range of motion of the wall walk and the loading of the deadlift. Scale the toes-to-bars to something that is not going to hold you back. In other words, if you can only do 2-3 toes-to-bars in a row before breaking, scale to something that allows you to hang on the bar longer and complete bigger sets.

Intermediate option:
Every 1 minute, complete:
1 wall walk
3 deadlifts
5 knees-to-chests

Every minute, add 2 knees-to-chests. Complete as many rounds as possible until failure.

♀ 95 lb
♂ 135 lb

Beginner option:
Every 1 minute, complete:
1 inchworm
3 deadlifts
5 hanging knee raises

Every minute, add 2 hanging knee raises. Complete as many rounds as possible until failure.

♀ 55 lb
♂ 75 lb

Coaching cues:
On the toes-to-bar, press down against the pull-up bar and lean back. The further your shoulder is behind the bar, the easier it will be to touch your toes to it.

Resources:
The Wall Walk
The Deadlift
The Toes-to-Bar
Drills for the Toes-to-Bar

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Rest Day

Featured Article
The Clean: Why CrossFit Athletes Do Olympic Lifts

The July 2003 CrossFit Journal article “The Clean” highlights the clean as the "King of All Exercises," emphasizing its comprehensive fitness benefits and accessibility compared to the snatch. The clean enhances all 10 general physical skills — cardiovascular endurance, strength, power, flexibility, speed, coordination, agility, stamina, balance, and accuracy — while improving general athleticism through powerful hip extension and the coordination of complex movements. It is also a gateway to the clean and jerk, making it highly effective for lifting heavy loads. Mastering the clean with proper technique ensures athletes reap these benefits, optimizing performance in sports and functional tasks.

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For time:
40 ground-to-overheads with a ruck
1,600-meter ruck
30 ground-to-overheads with a ruck
1,600-meter ruck
20 ground-to-overheads with a ruck
1,600-meter ruck

♀ 35 lb
♂ 45 lb

Post time to comments.

Compare to 240415.

Scaling:
Today’s workout is meant to be a grind. The load of the ruck should allow you to complete at least 15-20 reps unbroken of the ground-to-overheads and to keep moving on each of the rucks. Newer athletes should move at a march pace and reduce the distance to complete each ruck in no more than 11 minutes. If you’re more experienced, feel free to pick up the pace.

Intermediate option:
Same as Rx’d.

Beginner option:
For time:
20 ground-to-overheads with a ruck
800-meter ruck
15 ground-to-overheads with a ruck
800-meter ruck
10 ground-to-overheads with a ruck
800-meter ruck

♀ 10 lb
♂ 15 lb

Coaching cues:
Why should you incorporate rucking in your training?

Mental fortitude is a side of training often overlooked. It’s not easy to find solace in true discomfort. Rucking, however, offers the opportunity to develop both the psychological and physical components of our fitness by forcing us to dig deep through discomfort, develop grit, and come out stronger on the other side.

Resources:
An Intro to Rucking - Get Started
Get GORUCK Ballistic Trainers

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5 rounds, each for time, of:
400/500-meter row

Rest 3 minutes between efforts.

Post times to the comments.

Compare to 200819.

Scaling:
Today’s workout consists of five all-out sprints on the rower. Don’t game anything here. Put your foot on the gas pedal from the start and hang on for a wild ride. Scale the distance as needed to ensure each effort takes no more than 2 minutes to complete. Remember, these are sprints.

Intermediate option:
Same as Rx’d.

Beginner option:
5 rounds, each for time, of:
200/250-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
Fixing Common Rowing Errors

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Tommy V
For time:
21 thrusters
12 rope climbs to 15 feet
15 thrusters
9 rope climbs to 15 feet
9 thrusters
6 rope climbs to 15 feet

♀ 75 lb
♂ 115 lb

Post time to comments.

Compare to 220419.

Today’s Hero workout honors Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona on Feb. 13, 2008.

Scaling:
Today’s Hero workout is a classic couplet of thrusters and pulling. The loading of the thrusters should be light to moderate and allow you to perform the reps in 3 sets or less. For the rope climbs, 27 total reps is no joke. If you are not regularly accumulating rope climb/pull-up volume, you should scale the total number of reps to align with your capacity. Consider reps schemes like 9-6-3 or 6-4-2. If you are tackling the Rx’d volume, the first 12 reps should take no more than 6 minutes to complete.

Intermediate option:
For time:
21 thrusters
9 rope climbs to 12 feet
15 thrusters
6 rope climbs to 12 feet
9 thrusters
3 rope climbs to 12 feet

♀ 65 lb
♂ 95 lb

Beginner option:
For time:
21 thrusters
9 pull-to-stands
15 thrusters
6 pull-to-stands
9 thrusters
3 pull-to-stands

♀ 45 lb
♂ 65 lb

Coaching cues:
Cut down the amount of pulls it takes to get to the top of the rope by trying to bring your knees to your elbows before you stand up and reach for your next pull.

Resources:
The Thruster
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Modified Rope Climb
The Grip-Saving Way To Rope Climb
CrossFit Hero and Tribute Workouts

Rest Day

Featured Article
Am I Even Doing CrossFit?

Scaling workouts in CrossFit doesn't mean you're not truly doing CrossFit. Scaling is integral to CrossFit, allowing athletes of all levels to participate while progressing safely and effectively. CrossFit's focus on functional movements, varied workouts, and intensity is very different than other exercise programs, and it's also the reason CrossFit helps people get results they've never gotten.

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For time:
100 double-unders
50 GHD sit-ups
25 power cleans
50 GHD sit-ups
100 double-unders

♀ 105 lb
♂ 155 lb

Scaling:
Today’s workout is a pyramid-style workout with a moderately loaded barbell sandwiched between a few bodyweight movements. The management of the power cleans in this workout should be much different from yesterday's squat snatch workout. Today, the loading should allow you to perform a combination of touch-and-go reps and fast singles. Push to finish the power cleans in 3 minutes or less. As for the GHD sit-ups, if you are not regularly performing this movement, you should scale the reps and range of motion.

Intermediate option:
For time:
50 double-unders
30 GHD sit-ups to parallel
25 power cleans
30 GHD sit-ups to parallel
50 double-unders

♀ 75 lb
♂ 115 lb

Beginner option:
For time:
50 single-unders
25 sit-ups
15 power cleans
25 sit-ups
50 single-unders

♀ 35 lb
♂ 45 lb

Coaching cues:
Relax the quads when you are seated on the GHD. The knees should be bent as you lay back, then squeeze the quads, drive the heels down, and reach for the foot pads to complete the sit-up. This happens on every rep.

Resources:
The Double-Under
The GHD Sit-Up
The Power Clean
Training the GHD Sit-Up

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Complete as many reps as possible in 10 minutes of:
Squat snatch

♀ Body weight
♂ Body weight

Scaling:
Today’s workout is all about weightlifting stamina with a moderate-to-heavy barbell. Adjust the loading to maintain at least 3 reps per minute. Do not expect to perform many, if any, touch-and-go reps. Instead, focus on performing singles and managing your rest time between reps. Consider taking 5 to 20 seconds between reps, and remember to breathe.

Intermediate option:
Complete as many reps as possible in 10 minutes of:
Squat snatch

♀ 3/4 body weight
♂ 3/4 body weight

Beginner option:
Complete as many reps as possible in 10 minutes of:
Power snatch

♀ 1/2 body weight
♂ 1/2 body weight

Coaching cues:
There is no “sneaking” under the barbell. James Brown said it best: “You gotta get up to get down.”

Resources:
The Snatch
The Power Snatch
In Defense of High-Rep Olympic Lifts

Featured Article:
Developing CrossFit Coaches for Lifelong Career and Success

Coaching in CrossFit is a continuous journey of growth and development, where success relies on fostering critical thinking, lifelong learning, and giving constructive feedback. Elite coaches like Nicole Christensen exemplify the importance of always evolving, understanding that even with years of experience, there is more to learn. Structured feedback, ongoing education, and embracing responsibility are key components in developing great coaches who not only improve their own skills but also enhance the gym experience for members. By fostering a culture of continuous improvement and mentorship, CrossFit gyms can ensure long-term success and stronger athlete-coach relationships.

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For time:
800-meter run
25 kipping pull-ups
800-meter run
25 strict pull-ups
800-meter run
25 weighted pull-ups

♀ 20 lb
♂ 35 lb

Scaling:
Today’s workout is a longer endurance- and stamina-based effort. The run distance stays the same and the difficulty of the pull-up increases. For athletes who are capable of performing the variety of these pull-ups but not the volume, consider adjusting the reps to no less than 15 and adjusting the load of the dumbbell to accommodate your capacity. If you can not perform a particular pull-up in this workout, scale to a challenging variation based on the suggestions below. Aim to keep the run efforts to around 5 minutes or less. The weighted pull-ups will take the most time; however, these should not take more than 5 minutes to complete.

Modification suggestions:
Kipping pull-ups - Reduce reps, jumping pull-ups
Strict pull-ups - Reduce reps, banded pull-ups, ring rows
Weighted pull-ups - Reduce reps, reduce load, banded pull-ups, ring rows

Intermediate option:
For time:
800-meter run
20 kipping pull-ups
800-meter run
20 strict pull-ups
800-meter run
20 weighted pull-ups

♀ 10 lb
♂ 15 lb

Beginner option:
For time:
400-meter run
12 jumping pull-ups
400-meter run
12 ring rows
400-meter run
12 banded pull-ups

Coaching cues:
Just because a movement is strict does not mean that the movement needs to be “slow.”

Resources:
Running Workshop: Pose Alignment
The Kipping Pull-Up
The Strict Pull-Up
Weighted Pull-Up Variations

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30-20-10 reps for time of:
Single-arm Russian kettlebell swings, right arm
Single-arm Russian kettlebell swings, left arm
Kettlebell goblet squats

♀ 53 lb
♂ 70 lb

Scaling:
There is one goal for today's workout: hang on to the kettlebell for as long as possible. The loading of the kettlebell should allow you to perform at least 10 single-arm swings every time you pick up the bell. The same is true for the goblet squats. Try to hang on for bigger sets, and don’t put the kettlebell down when you get to your set of 10. Aim to complete today’s workout in 10 minutes or less.

Intermediate option:
30-20-10 reps for time of:
Single-arm Russian kettlebell swings, right arm
Single-arm Russian kettlebell swings, left arm
Kettlebell goblet squats

♀ 35 lb
♂ 53 lb

Beginner option:
20-15-10 reps for time of:
Single-arm Russian kettlebell swings, right arm
Single-arm Russian kettlebell swings, left arm
Kettlebell goblet squats

♀ 18 lb
♂ 26 lb

Coaching cues:
In the single-arm Russian swing, pull the chest up away from the kettlebell and let gravity bring it back down between the legs.

Resources:
Single-Arm Russian Kettlebell Swing
CAP Demo | Kettlebell Front (Goblet) Squat

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Complete as many rounds and reps as possible in 12 minutes of: 10 ring dips
20 box jump-overs

♀ 24-inch box
♂ 30-inch box

Scaling:
Today’s workout is a classic gymnastics couplet. The kip of the ring dips and the jumping in the box jump-overs is more closely related than you think. Prepare for this combination to get spicy. Scale the difficulty of each movement to be able to complete at least 4 rounds.

Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
5 ring dips + 5 jumping ring dips
20 box jump-overs

♀ 20-inch box
♂ 24-inch box

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
5 foot-assisted ring dips
10 box step-overs

♀ 20-inch box
♂ 24-inch box

Coaching cues:
At the bottom of the ring dip, try to keep your legs somewhat straight. Then, to get to the top of the dip, bring your knees to your chest quickly and press the rings into your pockets.

Resources:
The Ring Dip
Kipping Ring Dip
CAP Demo | Box Jump-Over Variations

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Rest Day

Featured Article:
How Much Intensity is the Right Amount of Intensity?

Intensity is one of the central tenets of the CrossFit methodology because it drives the tremendous results athletes achieve. Training intensely or at higher power outputs is key to improving any measurable fitness or health marker, such as strength, endurance, or body fat, but when discussing intensity, it’s also essential to understand the concept of relative intensity. Relative intensity is how you achieve the best results, avoid injury, and maintain overall health.

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7 rounds for time of:
7 hang cleans
7 front squats
7 shoulder-to-overheads
7 bar-facing burpees

♀ 75 lb
♂ 115 lb

Post time to comments.

Scaling:
This is going to be a grind! The goal is to try to complete each set of barbell reps unbroken. Use the burpees as a place to breathe. We suggest stepping back and up, not rushing them so you can hang on to the barbell as soon as you get back there. Hold back slightly on Rounds 1-4 so you have enough in the tank to go hard on the last 3 rounds. A good goal is to keep each round under 1:15-1:40. Elite athletes may be able to keep rounds to under a minute.

Intermediate option:
7 rounds for time of:
7 hang cleans
7 front squats
7 shoulder-to-overheads
7 bar-facing burpees

♀ 65 lb
♂ 95 lb

Beginner option:
7 rounds for time of:
5 hang cleans
5 front squats
5 shoulder-to-overheads
5 bar-facing burpees

♀ 55 lb
♂ 75 lb

Coaching cues:
The barbell wants to rest on the shoulders in the rack position in both the front squat and the shoulder-to-overhead. Keep the elbows up to create this shelf and a better opportunity to maintain unbroken reps.

Resources:
The Hang Power Clean
The Front Squat
The Push Press
The Push Jerk
Bar-Facing Burpee Efficiency Tips

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Every minute on the minute for 15 minutes complete:
Minute 1: 20 wall-ball shots
Minute 2: 15 box jumps
Minute 3: 10 deadlifts. Minute 4: Max ring muscle-ups
Minute 5: Rest

♀ 14-lb medicine ball to a 9-foot target, 55% of your 1-rep-max deadlift, and 20-inch box
♂ 20-lb medicine ball to a 10-foot target, 55% of your 1-rep-max deadlift, and 24-inch box

Post total ring muscle-up reps to comments.

Scaling:
You should be getting at least 10-15 seconds rest each minute, with the exception of Minute 4. Break up the ring muscle-ups or pull-ups early and often. This will allow you to get more reps during your 1 minute of work, and it will decrease the chance of ripping. One minute is a long time for muscle-ups and pull-ups, so be strategic with your breaks — do not go to failure on Round 1. Stay consistent throughout all 3 rounds.

Intermediate option:

Every minute on the minute for 15 minutes complete:
Minute 1: 15 wall-ball shots
Minute 2: 15 box jumps
Minute 3: 10 deadlifts
Minute 4: Max pull-ups
Minute 5: Rest

♀ 14-lb medicine ball to a 9-foot target, 55% of your 1-rep-max deadlift, and 20-inch box
♂ 20-lb medicine ball to a 10-foot target, 55% of your 1-rep-max deadlift, and 24-inch box

Beginner option:
Every minute on the minute for 15 minutes complete:
Minute 1: 12 wall-ball shots
Minute 2: 12 box step-ups
Minute 3: 10 deadlifts
Minute 4: Max ring rows
Minute 5: Rest

♀ 10-lb medicine ball to a 9-foot target, 50% of your 1-rep-max deadlift, and 12-inch box
♂ 14-lb medicine ball to a 10-foot target, 50% of your 1-rep-max deadlift, and 20-inch box

Coaching cues:
On each ring muscle-up, lift the hips up and pull the rings to the sternum. This makes getting on top of the ring much easier. Hips up and pull deep.

Resources:
The Wall-Ball Shot
The Box Jump
The Box Step-Up
The Deadlift
The Kipping Muscle-Up
The Kipping Pull-Up
The Ring Row
Developing a Muscle-Up

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Rest Day

Featured Article:
Trust the Process

As CrossFit athletes, we know there’s always room to improve — whether it’s refining our technique, pacing ourselves, or maintaining form under fatigue. Additionally, the constant battle to optimize our nutrition and lifestyle to support our efforts in the gym can be overwhelming, especially when we’re eager to master it all right away. But impatience can be our downfall. The best thing we can do is trust the process.

Read the Article

OR

Every 3 minutes for 8 rounds:
200-meter run
12 box step-ups
Rest for the remainder of the 3-minute interval.
*If you have a weighted vest, wear it.

♀20-inch box, 14-lb weighted vest
♂24-inch box, 20-lb weighted vest

Scaling:
Take today as a full rest day if you are sore or tired. Otherwise, today is a great day to focus on leg endurance. There is a total of 1 mile of running paired with box-step ups in a weighted vest. Try to pick a 200-meter pace you can stick with for all 8 rounds, even when your legs fatigue. Get right to work on the box step-ups, then rest and recover until your next set. The goal is consistency, aiming to keep each set within 3-5 seconds of each other.

Intermediate option:
Every 3 minutes for 8 rounds:
200-meter run
12 bodyweight box step-ups
Rest for the remainder of the 3-minute interval.

♀20-inch box
♂24-inch box

Beginner option:
Every 3 minutes for 8 rounds:
100-meter run
10 bodyweight box step-ups
Rest the remainder of the 3-minute interval.

♀20-inch box
♂24-inch box

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Annie With a Twist

In 15 minutes:
For time:
50-40-30-20-10
Double-unders
25-20-15-10-5
Toes-to-bars
*Complete 3 snatches after each round

Then, in the remaining time, work up to a heavy snatch.

♀ 95 lb
♂ 135 lb

Post time and load in comments.

Scaling:
Try to relax on the double-unders. If needed, build in planned breaks on the sets of 50 and 40 double-unders to prevent shoulder fatigue and moderate your heart rate. If you get caught tripping up, take a second to relax and reset. For the toes-to-bars, pick a number you can repeat under fatigue with a quick break. The snatches should be a weight you can touch and go all 3 reps, but we recommend singles. This should be a weight you can power snatch. Focus on smooth, efficient reps, then get right back to your jump rope.

Once you finish the workout, don't rush to add weight to the barbell. Take a few deep breaths to recover and bring your heart rate down as you start building. Focus on perfect form for each rep and a big leg drive since you will be fatigued from the prior work. The goal is to finish the first part in 10 minutes to give you at least 5 minutes to hit a few lifts building in weight.

Intermediate option:
In 15 minutes:
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
*Complete 3 snatches after each round

Then, in the remaining time, work up to a heavy snatch.

♀ 65 lb
♂ 95 lb

Beginner option:
In 15 minutes:
For time:
80-60-40-20
Single-unders
20-15-10-5
Sit-ups
*Complete 3 snatches after each round

Then, in the remaining time, work up to a heavy snatch.

♀ 35 lb
♂ 45 lb

Coaching cues: In the double-under, flick the wrist down toward the ground on each jump. If you bring the wrist up while you jump up, you make the rope shorter and there is a greater chance of missing the rep. You jump up while the wrist and arms go down.

Resources:
The Double-Under
The AbMat Sit-Up
The Power Snatch
The Power of Progression, Part 4: Using Progression

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For time:
1,000-meter row
5 rope climbs to 15 feet
50 strict handstand push-ups
5 rope climbs to 15 feet
1,000-meter row

Post time to comments.

Scaling:
This workout will not be won on the first row. Row hard, but at a comfortable pace. For the rope climbs, focus on setting your feet to save your arms for the strict handstand push-ups. On the handstand push-ups, focus on keeping your midline tight. Complete sets in numbers just under failure/redline, aiming for small sets with short breaks. Once you get back to the rower, give it whatever you have left to finish hard.

Intermediate option:
For time:
1,000-meter row
5 rope climbs to 12 feet
50 kipping handstand push-ups
5 rope climbs to 12 feet
1,000-meter row

Beginner option:
For time:
750-meter row
3 pull-to-stands
30 hand-release push-ups
3 pull-to-stands
750-meter row

Coaching cues:
On the strict handstand push-ups, focus on lowering your head down in front of your finger tips. As soon as your head touches the floor, press yourself away and drive your head through your arms.

Resources:
Rowing
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Strict Handstand Push-Up
The Kipping Handstand Push-Up
From the Archives: Rowing Technique

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In 2 minutes, complete:
1 round of DT:
12 deadlifts
9 hang power cleans
6 shoulder-to-overheads
Max Echo-bike calories in remaining time

Rest 1 minute between rounds. Complete a total of 5 rounds.

♀ 105 lb
♂ 155 lb

Post total bike calories to comments.

Scaling:
Today’s workout is a twist on the Hero workout DT. The goal is to get through your round of DT in 1:10 or less. Once you get to the bike, go hard knowing you have a minute of rest. Your score is total bike calories over all 5 rounds. Choose a barbell weight you can do all 6 shoulder-to-overheads unbroken in all rounds. If you choose to break up the deadlifts and cleans, we recommend 6-5-1 for the deadlifts so you can go right into the hang power cleans after the last single. For the hang power cleans, we would recommend 7 and 2 so you can go right into the shoulder-to-overheads after the final hang clean rep.

Intermediate option:
In 2 minutes, complete:
1 round of DT:
12 deadlifts
9 hang power cleans
6 shoulder-to-overheads
Max Echo-bike calories in remaining time

Rest 1 minute between rounds. Complete a total of 5 rounds.

♀ 95 lb
♂ 135 lb

Beginner option:
In 2 minutes, complete:
1 round of DT:
9 deadlifts
7 hang power cleans
5 shoulder-to-overheads
Max Echo-bike calories in remaining time

Rest 1 minute between rounds. Complete a total of 5 rounds.

♀ 55 lb
♂ 75 lb

Coaching cues:
If you lose the hook grip in the hang power cleans, try elevating the barbell off your shoulders before you return to the hang position. Treat this little elevation almost like a push press. Once the barbell is off your shoulders, reestablish the hook grip and move into the next rep.

Resources:
The Deadlift
The Hang Power Clean
The Push Press
The Push Jerk
Annie Sakamoto vs. the Echo Bike

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Rest Day

Featured Article:
Don’t Be Normal. Do CrossFit.

If you've embraced CrossFit, you're not "normal" — and that's a good thing. Today, "normal" often means poor health and a sedentary lifestyle. CrossFit offers an alternative that demands hard work with a payoff that is unmatched.

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In 4 minutes, complete:
3 devils presses
12/15 Echo-bike calories
3 devils presses

In remaining time, complete as many rounds and reps as possible of:
3 ring muscle-ups
5 push-ups
7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post rounds and reps to comments.

Scaling:
Today’s workout is 20 total minutes of work with 1-minute breaks every 4 minutes. This rest period will go by quickly. We suggest pacing for the entire 20-minute workout, not for each 4-minute working window. Each round, pick up where you left off. If you completed 2 rounds + 5 air squats in Round 1, in Round 2, finish the air squats, then start the round over. The goal is to complete the buy-in, in 2 minutes or less on each cycle, so you have around 2 minutes on the AMRAP. Your score is the total rounds and reps completed over 5 cycles.

Intermediate option:
In 4 minutes, complete:
3 devils presses
9/12 Echo-bike calories
3 devils presses

In remaining time, complete as many rounds and reps as possible of:
3 strict pull-ups
5 push-ups
7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 25-lb dumbbells
♂ 45-lb dumbbells

Beginner option:
In 4 minutes, complete:
2 devils presses
7/10 Echo-bike calories
2 devils presses

In remaining time, complete as many rounds and reps as possible of:
3 ring rows
5 hand-elevated push-ups
7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Coaching cues:
As you jump your feet to your hands in the devils presses, pull your chest up away from the floor, set your back, and then use your hips to swing the dumbbells to the overhead position.

Resources:
CAP Demo: The Devils Press
Rogue Echo Bike
The Kipping Muscle-Up
The Push-Up
The Air Squat
The Strict Pull-Up
The Ring Row

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