CrossFit's Workout Of The Day

Rest Day

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Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:

1½-bodyweight deadlifts
Bodyweight bench presses
¾-bodyweight cleans

Set up three bars and storm through for time.

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Compare to 200105.

Scaling:
This benchmark workout contains a high volume of weightlifting at a moderate load. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume.

Intermediate Option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
1¼-bodyweight deadlifts
¾-bodyweight bench presses
½-bodyweight cleans

Beginner Option:
8-7-6-5-4-3-2-1 reps for time of:
¾-bodyweight deadlifts
½-bodyweight bench presses
⅓-bodyweight cleans

Jack
Complete as many rounds as possible in 20 minutes of:

10 push presses
10 kettlebell swings
10 box jumps

♀ 80-lb presses, 16-kg swings, 20-in box
♂ 115-lb presses, 24-kg swings, 24-in box

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Compare to 180430.

Scaling:
Reduce the weight on the presses and kettlebell swings and the height of the box so you can perform each set of exercises unbroken and with little rest during transitions.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps

♀ 65-lb presses, 16-kg swings, 20-in box
♂ 95-lb presses, 24-kg swings, 24-in box

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box step-ups

♀ 45-lb presses, 8-kg swings, 12-in box
♂ 65-lb presses, 12-kg swings, 20-in box

Overhead squat 1-1-1-1-1-1-1 reps

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Compare to 180628.

Scaling:
Heavy overhead squats challenge your strength while demanding solid mechanics and flexibility. Experienced athletes can go as heavy as possible, while newer athletes can add a few reps to each set and drill their mechanics.

Beginner Option:
Overhead squat 3-3-3-2-2-1-1-1 reps

Rest Day

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3 rounds for time of:

60-second handstand hold, freestanding
60-second L-sit
Run 800 meters

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Scaling:
Use this workout as an opportunity to practice and improve technique in static positions. Choose modifications that allow you to accumulate 60 seconds in each hold with minimal rest.

Intermediate Option:
3 rounds for time of:
60-second handstand hold
60-second L-sit
800-m run

Beginner Option:
3 rounds for time of:
60-second plank hold
60-second L-sit drill: seated leg raises
400-m run

21-15-9 reps for time of:

Push jerks
Chest-to-bar pull-ups

♀105 lb ♂155 lb

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Complete as many rounds as possible in 10 minutes of:

15 medicine-ball cleans
10 toes-to-bars

♀ 14-lb ball ♂ 20-lb ball

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Scaling:
Watch “The Medicine-Ball Clean” and be sure to hit the points of performance in the workout. If you are unable to string together 10 toes-to-bars, reduce the reps or modify the movement to keep moving with minimal rest.

Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
15 medicine-ball cleans
7 toes-to-bars

♀ 14-lb ball ♂ 20-lb ball

Beginner Option:
Complete as many rounds as possible in 10 minutes of:
15 medicine-ball cleans
10 hanging knee raises

♀ 6-lb ball ♂ 10-lb ball

Rest Day

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Deadlift 3-3-3-3-3-3-3 reps

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Compare to 220409.

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

4 rounds for time of:

400-m run
30 push presses
20 jumping chest-to-bar pull-ups

♀ 45 lb ♂ 65 lb

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Compare to 171206.

Scaling:
If you cannot run 400 m in 2:30 or less, consider reducing the distance. Select a load for the push presses that allows you to complete at least 15 consecutive reps during the warm-up. For the pull-ups, choose an option that allows you to complete each round during the workout in 3 sets or less. Intermediate athletes can do this workout as prescribed.

Beginner Option:
4 rounds for time of:
200-m run
20 push presses
10 jumping chest-to-bar pull-ups

♀ 22 lb ♂ 35 lb

5 rounds for time of:

10 dumbbell thrusters
100-yard farmers carry

♀ 35-lb DBs ♂ 50-lb DBs

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Scaling:
Choose a dumbbell weight that allows you to complete 10 consecutive thrusters when fresh.

Intermediate Option:
5 rounds for time of:
10 dumbbell thrusters
100-yard farmers carry

♀ 25-lb DBs ♂ 35-lb DBs

Beginner Option:
3 rounds for time of:
10 dumbbell thrusters
100-yard farmers carry

♀ 10-lb DBs ♂ 15-lb DBs

Rest Day

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Nate
Complete as many rounds as possible in 20 minutes of:

2 muscle-ups
4 handstand push-ups
8 kettlebell swings

♀ 1.5-pood kettlebell
♂ 2-pood kettlebell

Post rounds completed to comments. Compare to 211104.

Scaling:
This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
2 assisted muscle-ups
4 assisted handstand push-ups
8 kettlebell swings

♀ 1-pood kettlebell
♂ 1.5-pood kettlebell

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
4 assisted pull-ups
4 assisted dips
8 kettlebell swings

♀ 12-kg kettlebell
♂ 16-kg kettlebell

Back squat 2-2-2-2-2-2-2-2-2-2 reps

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Compare to 220127.

Scaling:
Athletes at all skill levels should perform doubles. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.

For time:

20-cal. bike
20 clean and jerks
20-cal. bike

♀ 105 lb ♂ 165 lb

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Compare to 161212.

Scaling:
Reduce the load in order to complete the weightlifting portion of this workout with quick sets and minimal rest.

Intermediate Option:
For time:
20-cal. bike
20 clean and jerks
20-cal. bike

♀ 95 lb ♂ 135 lb

Beginner Option:
For time:
20-cal. bike
20 clean and jerks
20-cal. bike

♀ 35 lb ♂ 45 lb

Rest Day

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Hard Cindy
Complete as many rounds as possible in 20 minutes of:

5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate

♀ 25-lb pull-up, 24-in box, 35-lb plate
♂ 35-lb pull-up, 30-in box, 45-lb plate

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Compare to 200218.

Scaling:
Today’s workout is a version of the benchmark workout Cindy. If you have not yet completed Cindy, start there. If you have a Cindy score, increase the difficulty of each movement in the triplet.

Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate

♀ 10-lb pull-up, 20-in box, 15-lb plate
♂ 15-lb pull-up, 24-in box, 25-lb plate

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
5 assisted pull-ups
10 elevated push-ups with hands on a box
15 squats

Split jerk 1-1-1-1-1-1-1 reps

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Compare to 190930.

Scaling:
The split jerk allows most athletes to get more weight overhead than any other technique. Newer athletes should spend ample time drilling their mechanics prior to adding lots of weight.

Beginner Option:
Split jerk 3-3-3-2-2-2-1-1-1 reps

Row 5,000 meters

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Compare to 220216.

Scaling:
Experienced athletes should try for a PR in this benchmark distance row. Look back at your PR to help determine an appropriate pace. Newer athletes should reduce the distance to complete the row in no more than 25 minutes.

Beginner Option:
Row 3,500 meters

Rest Day

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5 rounds for time of:

24 deadlifts
18 hang power cleans
12 push jerks

♀ 65 lb ♂ 95 lb

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Scaling:
Look back at your recent effort on DT from 220922 and workout 221002. Use a lighter weight for today’s workout. This is a high volume of lifting. Pick a load that allows you to complete an entire round unbroken when fresh. Beginner-level athletes can reduce the overall volume.

Intermediate Option:
4 rounds for time of:
24 deadlifts
18 hang power cleans
12 push jerks

♀ 55 lb ♂ 75 lb

Beginner Option:
3 rounds for time of:
24 deadlifts
18 hang power cleans
12 push jerks

♀ 22 lb ♂ 35 lb

For time:

Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

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Compare to 210605.

Scaling:
Today we have four run efforts, each for time. Experienced athletes should consider their mile PR time and shoot to pace that first mile run at about 90% effort. Increase your pace slightly as the distances get shorter. Deconditioned athletes should reduce the overall volume.

Beginner Option:
For time:
Jog 1,200 meters
Rest 3 minutes
Jog 800 meters
Rest 2 minute
Jog 400 meters

Overhead squat 3-3-3-3-3 reps

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Compare to 220622.

Scaling:
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.

Rest Day

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Complete as many rounds as possible in 12 minutes of:

1 squat snatch
3 clean and jerks
30 double-unders

♀ 105 lb ♂ 155 lb

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Compare to 201124.

Scaling:
Select a moderate load for the barbell, keeping in mind that the snatch will likely be the limiting factor. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able. Modify the rope work so you can get back to the barbell in about a minute or less.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders

♀ 85 lb ♂ 125 lb

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 single-unders

♀ 45 lb ♂ 65 lb

Complete as many rounds as possible in 30 minutes of:

500-m row
3 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Post rounds completed to comments.
Compare to 200118.

Scaling:
If you are unable to perform 5 strict pull-ups in a row when fresh, modify the movement. If 3 rounds of Cindy takes you more than 5 minutes, consider reducing the number of rounds and returning to the rower sooner.

Beginner Option:
Complete as many rounds as possible in 20 minutes of:
500-m row
2 rounds of Modified Cindy

1 round of Modified Cindy is 5 ring rows, 10 elevated push-ups, and 15 squats.

5 rounds for time of:

10 box jumps
10 inverted burpees

♀ 30-in box ♂ 36-in box

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Scaling:
In the inverted burpee, rock from a supine position on the floor to standing and then into a controlled handstand. If that is too difficult, move your body through a similar range of motion, from lying to standing to inverted on your hands. Jump to a box that is high for you.

Beginner Option:
3 rounds for time of:
10 box jumps
10 inverted burpees

♀ 20-in box ♂ 24-in box

Rest Day

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4 rounds for time of:

18 deadlifts
12 hang power cleans
9 push jerks
400-m run

♀ 75 lb ♂ 115 lb

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Scaling:
Refer to your recent effort on DT on 220922. Use a lighter weight for today’s workout. Intermediate athletes do not need to scale this workout.

Beginner Option:
3 rounds for time of:
18 deadlifts
12 hang power cleans
9 push jerks
400-m run

♀ 35 lb ♂ 45 lb

Complete as many rounds as possible in 12 minutes of:

7 muscle-ups
Bike 21 calories

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Scaling:
If you do not yet have a muscle-up, spend time on the rings today. Drill pulling, pushing, and the transition for the muscle-up. Watch “Scaling the Muscle-Up” for tips.

Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
4 muscle-ups
Bike 21 calories

Beginner Option:
Complete as many rounds as possible in 12 minutes of:
7 ring rows + 7 push-ups
Bike 21 calories