Rest Day

Nutrition 101: Part 4 – Fat

Fats, composed of carbon, hydrogen, and oxygen, provide 9 calories per gram, making them an efficient energy storage system that powers the body during rest and between meals while fulfilling critical functions beyond energy production. Unlike carbohydrates, certain fats are essential nutrients that the body cannot produce itself, while others contribute to hormone production, cell membrane integrity, and vitamin absorption.

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Complete as many rounds and reps as possible in 12 minutes of:
200/250-meter row
25-foot handstand walk
10 dumbbell box step-overs
25-foot handstand walk

♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 24-inch box

Stimulus and Strategy:
Today’s workout is meant to be lower volume while keeping the intensity high in preparation for those doing a Hero workout or Murph on Monday. Use options that allow you to complete about 4 rounds. Athletes who want to push the pace could certainly complete around 6 rounds. Work hard today and have fun.

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

To reduce the complexity of the handstand walk, perform shoulder taps in the pike position or perform bear crawls. For the dumbbell step-overs, reduce the height of the box.

In case of injury or limitation, perform a 500/700-meter Echo bike or a 200-meter run. For the dumbbell step-overs, perform this movement with no weight and reduce the height of the box.

Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
200/250-meter row
20 shoulder taps in the pike position
10 dumbbell box step-overs
20 shoulder taps in the pike position

♀ 15-lb dumbbells and a 20-inch box
♂ 25-lb dumbbells and a 24-inch box

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
200/250-meter row
25-foot bear crawl
10 box step-overs
25-foot bear crawl

♀ 12-inch box
♂ 20-inch box

Coaching cues:
During the handstand walk, think about pushing your hands into the floor and touching your toes to the ceiling.

Resources:
Rowing
The Handstand Walk
Dumbbell Box Step-Over
Box Step-Over
The Bear Crawl

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5 rounds for time of:
15 GHD back extensions
25 AbMat sit-ups
50 double-unders

Post time to comments.

Stimulus and Strategy:
Today’s workout is all about the midline. Expect all three movements to offer their own challenge. The GHD back extensions focus on targeting your ability to isolate your spinal erectors and abdominals as you move your body through space. The AbMat sit-ups isolate the abdominals and hip flexors (depending on how you position your legs). The double-unders will challenge your ability to resist the urge to bend at the hips and disrupt a stable midline. Focus on quality of movement versus rushing and moving with poor form.

Scaling:
Reduce the reps of the back extensions, AbMat sit-ups, and double-unders.

To reduce the complexity of the GHD back extensions, perform GHD hip extensions or 30- to 45-second GHD Superman holds. For the double-unders, work on double-under attempts or single-unders for 1 minute.

In case of injury or limitation, perform a lightly loaded or unloaded good morning in place of the GHD back extensions. For the AbMat sit-ups, accumulate 30-second to 1-minute plank holds. For the double-unders, consider a 500/700-meter Echo bike or 200/250-meter row.

Intermediate option:
5 rounds for time of:
10 GHD back extensions
20 AbMat sit-ups
30 double-unders

Beginner option:
5 rounds for time of:
20-second GHD superman hold
10 AbMat sit-ups
30 single-unders

Coaching cues:
On the GHD back extensions, focus on starting and finishing the movement with your chin. At the start of the movement, the chin tucks toward the chest, then each vertebra follows after. To finish the movement, extend each vertebra, then bring the chin back to its neutral position.

Resources:
The GHD Back Extension
The AbMat Sit-Up
The Double-Under
The Single-Under

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Rest Day

Nutrition 101: Part 3 – Carbohydrates

Carbohydrates give you quick fuel. Think of them as your body's gasoline. Simple carbs (like sugar in candy and fruit) give you fast energy that doesn't last long, while complex carbs (like those in whole grains and vegetables) provide slower, longer-lasting fuel. However, unlike protein (which provides essential amino acids) and fat (which provides essential fatty acids), there are no essential carbohydrates. Read on to find out why.

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As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats

♀ 145 lb
♂ 205 lb

Post total rounds and reps to comments.

Compare to 240531.

Stimulus and Strategy:
In today’s workout, moving this moderately heavy barbell is going to get way more metabolic than you want it to. Use a load that allows you to complete the hang power cleans in 1-3 sets and the front squats in 1-2 sets throughout the entire workout. Breaks are expected, but the goal is to keep marching forward and maintain at least 1 round every 2 minutes. If you completed this workout previously, use that score to help you navigate today’s effort.

Scaling:
Reduce the load of the barbell.

To reduce the complexity of the hang power cleans and front squats, use a pair of dumbbells to complete both movements.

In case of injury or limitation, perform Russian kettlebell swings in place of the hang power cleans. For the front squats, perform goblet squats with a single kettlebell or dumbbell. If necessary, squat to an elevated target that allows for a pain-free range of motion.

Intermediate option:
As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats

♀ 105 lb
♂ 155 lb

Beginner option:
As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats

♀ 55 lb
♂ 75 lb

Coaching cues:
In the hang power clean, focus on getting the elbows around the barbell as quickly as possible. Think about driving your elbows through the barbell after you get as tall as possible.

Resources:
The Hang Power Clean
The Front Squat

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Every 4 minutes for 7 rounds: 200-meter run

Post each run time to comments.

Compare to 211112.

Stimulus and Strategy:
Today, we are running fast. Each round in this workout should be an all-out effort. This will allow for plenty of time to recover between sprints. If you have completed this workout or something like it previously, use that information to help inform your target pace. Athletes should work and push their boundaries to their own capacity. Beginners can reduce the total number of rounds.

Scaling:
Reduce the number of rounds or the distance of each effort. In case of injury or limitation, perform a 500/700-meter Echo bike or 200/250-meter row.

Intermediate option:
Same as Rx’d.

Beginner option:
Every 4 minutes for 4 rounds:
200-meter run

Coaching cues:
When running, focus on leading with the hips and then leaning forward with the entire body.

Resources:
Running | Change in Support Drill
Running | Falling Forward
Running | Line Drill
Running | Partner Falling Drill

For time:
30 toes-to-bars
20 lateral burpees over the dumbbell
10 alternating dumbbell snatches
24 toes-to-bars
16 lateral burpees over the dumbbell
8 alternating dumbbell snatches
18 toes-to-bars
12 lateral burpees over the dumbbell
6 alternating dumbbell snatches

♀ 50-lb dumbbell
♂ 75-lb dumbbell

Stimulus and Strategy:
Today’s workout has three movements organized in a descending rep scheme. Aim to move through as quickly as possible while minimizing your breaks. The loading of the dumbbell should be moderate to heavy. This may require you to reset and switch hands with the dumbbell on the floor. Following the dumbbell snatches, pay attention to your grip on the toes-to-bars. If you break, count to five, then jump back up on the bar.

Scaling:
Reduce the load of the dumbbell. Reduce the reps of the toes-to-bars and burpees.

To reduce the complexity of the toes-to-bars, reduce the range of motion. Consider performing knees-to-chests or hanging knee raises. For the dumbbell snatches, perform them from the hang position.

In case of injury or limitation, perform V-ups or AbMat sit-ups in place of the toes-to-bars. For the burpees, perform up-downs. For the dumbbell snatches, perform Russian kettlebell swings.

Intermediate option:
For time:
30 knees-to-chests
20 lateral burpees over the dumbbell
10 alternating dumbbell snatches
24 knees-to-chests
16 lateral burpees over the dumbbell
8 alternating dumbbell snatches
18 knees-to-chests
12 lateral burpees over the dumbbell
6 alternating dumbbell snatches

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Beginner option:
For time:
20 hanging knee raises
15 lateral burpees over the dumbbell
10 alternating dumbbell hang snatches
16 hanging knee raises
12 lateral burpees over the dumbbell
8 alternating dumbbell hang snatches
12 hanging knee raises
9 lateral burpees over the dumbbell
6 alternating dumbbell hang snatches

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
With the heavier dumbbell snatch in today’s workout, focus on keeping the working arm straight through the middle of the movement. Then, as the hips extend, pull the elbow high and outside, and push the dumbbell to the sky.

Resources:
The Kipping Toes-to-Bar
The Dumbbell Power Snatch
Hanging Knee Raises
The Dumbbell Hang Power Snatch

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Rest Day

Nutrition 101: Part 2 – Protein

Protein stands as the fundamental building block of the human body, forming everything from muscles and bones to enzymes and neurotransmitters through its component amino acids, nine of which are essential and must come from our diet. Protein is also probably one of the most common words you hear as a CrossFit athlete. Read this article to find out why.

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4 rounds for time of:
50 air squats
15 shoulder-to-overheads

♀ 105-lb barbell
♂ 155-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s couplet is sneaky. Never underestimate the air squat. Expect the compounding effect of the squats to make the shoulder-to-overheads more challenging. You may perform the first round of shoulder-to-overheads as a push press, then switch to a push jerk in the second round. Push the pace on the air squats, but not at the expense of good technique or your ability to pick up the barbell. Have fun today and don’t let the “little ol’ air squat” get the best of you.

Scaling:
Reduce the reps of the air squats. Reduce the volume and load of the barbell.

To reduce the complexity of the shoulder-to-overheads, perform push presses or shoulder presses. If necessary, using dumbbells for this movement can also reduce the complexity.

In case of injury or limitation, perform the squats to an elevated target that allows for pain-free range of motion. You may also consider 250 meters on a rower or 700 meters on the Echo bike. For the shoulder-to-overheads, use a single dumbbell to perform the movement and alternate arms as you are able.

Intermediate option:
4 rounds for time of:
50 air squats
15 shoulder-to-overheads

♀75-lb barbell
♂ 115-lb barbell

Beginner option:
4 rounds for time of
20 air squats
10 shoulder-to-overheads

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
In today’s air squats, not every rep is going to be perfect. However, you should always strive to maintain the five key points of performance: heels down, neutral spine maintained, knees track in line with the toes, the hip descends back and down, and the hip crease gets below the top of the knee at the bottom.

Resources:
The Air Squat
The Push Press
The Push Jerk

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On a 5-minute clock, complete:
200-meter run
Then, 2 rounds of:
3 bar muscle-ups
6 deadlifts
9 box jumps

Rest with the remaining time in the interval.

On a 7-minute clock, complete:
400-meter run
Then, 3 rounds of:
3 bar muscle-ups
6 deadlifts
9 box jumps

Rest with the remaining time in the interval.

On a 9-minute clock, complete:
800-meter run
Then, 4 rounds of:
3 bar muscle-ups
6 deadlifts
9 box jumps

Rest with the remaining time in the interval.

♀ 155-lb barbell and a 24-inch box
♂ 225-lb barbell and a 30-inch box

Post remaining time or remaining reps for each round to comments.

Stimulus and Strategy:
Today’s workout is a challenge, and making the movements appropriate to your skill level is key to getting the most out of this effort. The loading of the barbell should be moderate and allow you to perform the reps unbroken in every set. When you are thinking about scaling options, consider movements that allow you to complete each round of 3/6/9 in about 1 minute or less. Expect the box jumps to be the biggest speed bump in the equation. With this in mind, push the pace on each run to give yourself as much time as possible to complete the rounds in each interval. Expect the first interval to leave you with the most rest and the last interval to be the most challenging. It’s possible you won’t finish all 4 rounds of the final interval.

To calculate your score, keep track of your rest at the end of each interval. Then, add the three times together into one time. For example, if I have 1 minute of rest at the end of all three intervals, then my score is 3 minutes.

Scaling:
Reduce the distance of each run. Reduce the volume of the bar muscle-ups and box jumps. Reduce the load of the barbell.

To reduce the complexity of the bar muscle-ups, perform a challenging pulling exercise such as jumping bar muscle-ups, chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows. For the box jumps, reduce the height of the box or perform step-ups.

In case of injury or limitation, perform a 500/700-meter Echo bike or 200/250-meter row in place of the 200-meter run. For the 400-meter run, perform a 900/1,250-meter Echo bike or 400/500-meter row. For the 800-meter run, perform a 1,750/2,500-meter Echo bike or 800/1,000-meter row. For the bar muscle-ups, consider a banded PVC pull-down. For the deadlifts, consider sumo deadlifts with a kettlebell or unloaded good mornings.

Intermediate option:
On a 5-minute clock, complete:
200-meter run
Then, 2 rounds of:
1 bar muscle-up
6 deadlifts
9 box jumps

Rest with the remaining time in the interval.

On a 7-minute clock, complete:
400-meter run
Then, 3 rounds of:
1 bar muscle-up
6 deadlifts
9 box jumps

Rest with the remaining time in the interval.

On a 9-minute clock, complete:
800-meter run
Then, 4 rounds of:
1 bar muscle-up
6 deadlifts
9 box jumps

Rest with the remaining time in the interval.

♀ 105-lb barbell and a 20-inch box
♂ 155-lb barbell and a 24-inch box

Beginner option:
On a 5-minute clock, complete:
200-meter run
Then, 2 rounds of:
2 ring rows
4 deadlifts
6 box step-ups

Rest with the remaining time in the interval.

On a 7-minute clock, complete:
400-meter run
Then, 3 rounds of:
2 ring rows
4 deadlifts
6 box step-ups

Rest with the remaining time in the interval.

On a 9-minute clock, complete:
400-meter run
Then, 4 rounds of:
2 ring rows
4 deadlifts
6 box step-ups

Rest with the remaining time in the interval.

♀ 55-lb barbell and a 12-inch box
♂ 75-lb barbell and a 20-inch box

Coaching cues:
In the descent of the deadlift, pull the bar in close to the body as you press the hips back. Imagine trying to “break” the barbell across your thighs.

Resources:
Running | Position Drill
The Kipping Bar Muscle-Up
The Deadlift
The Box Jump
Bar Muscle-Up Tips | Climbing Pull-Up
Jumping Bar Muscle-Up
The Box Step-Up

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Rest Day

Nutrition 101: Part 1 – Calories

The lowly calorie is so very misunderstood. While we all know it's simply a unit of measurement for energy, originally defined as the energy needed to raise one liter of water by one degree Celsius, its application to human metabolism oversimplifies the complex biological systems that regulate our weight and energy balance.

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Complete as many rounds and reps as possible in 10 minutes of:
25-foot dumbbell front-rack walking lunge
1 rope climb to 15 feet
25 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post rounds and reps to comments.

Stimulus and Strategy:
In today’s triplet, push the pace because before you know it, the workout will be over. Use a pair of dumbbells that allows you to stay quick and unbroken. The fatigue in your grip and legs from the lunges will try to slow you down. Take breaks where you need to, but try not to get too comfortable hook-gripping your shorts.

Scaling:
Reduce the load of the dumbbells.

To reduce the complexity of the rope climbs, consider reducing the height of the climb or performing pull-to-stands. For the double-unders, spend no more than 30 seconds per round performing attempts or perform single-unders.

In case of injury or limitation, perform reverse lunges or a box step-up. For the rope climb, perform 3 strict pull-ups or 3 ring rows. For the double-unders, substitute with 5-8 calories on a machine of your choice.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
25-foot dumbbell front-rack walking lunge
1 rope climb to 12 feet
25 double-unders

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
25-foot walking lunge
2 pull-to-stands
25 single-unders

Coaching cues:
On the rope climb, 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 Dumbbell Front-Rack Lunge
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Double-Under
The Walking Lunge
Pull-to-Stand | Rope Climb Scaling
The Single-Under

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21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the Echo bike

♀ 125-lb barbell
♂ 185-lb barbell

Post times to comments.

Stimulus and Strategy:
Today’s workout is a weightlifting and monostructural couplet. Use caution when pushing the pace on the bike. That strategy may make the bench presses more difficult than necessary. Instead, adjust your pace to allow you to maintain bigger chunks of reps on the bench. The loading of the barbell should be moderate to heavy and allow you to maintain consistent sets of 5-7 reps. Avoid pushing to failure on the bench presses unless you have a spotter. If you do not have a spotter, take extra time to rest between sets and only perform reps you know you can complete.

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

To reduce the complexity of the bench presses, perform dumbbell bench presses or dumbbell floor presses.

In case of injury or limitation, perform the calories on any machine available. For the bench presses, perform single-arm dumbbell bench presses or push-ups.

Intermediate option:
21-18-15-12-9-6-3 reps for time of:
Bench presses
Calories on the Echo bike

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
15-12-9-6-3 reps for time of:
Dumbbell bench presses
Calories on the Echo bike

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Coaching cues:
To set your upper back into position, think about pulling your lats down into your back pockets and turning your arms so the bony part of your elbows are facing behind you.

Resources:
The Bench Press
Rogue Echo Bike
Dumbbell Bench Press

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Complete as many rounds as possible in 20 minutes of:
30-second handstand hold
30-second squat hold
30-second L-sit hold
30-second chin-over-bar hold

Post rounds completed to comments.

Compare to 250204.

Stimulus and Strategy:
Today’s workout is a unique effort. It’s hard to measure or quantify the work being accomplished when we perform a static hold, but that doesn’t mean it isn’t challenging or productive. Static holds challenge the stamina of our muscles and our drive to mentally overcome negative thoughts. Most athletes can maintain the structure of this workout. Choose static hold modifications that allow you to hold for 20-30 seconds at a time. Rest as needed between movements and sets.

Scaling:
Reduce the duration of the workout, or the duration of each hold.

To reduce the complexity of the handstand hold, consider holding a pike position with your feet on a box or the floor. For the L-sit hold, bending your knees will make the movement easier. For the chin-over-bar hold, consider using a band or putting your feet on a box.

In case of injury or limitation, hold one or two dumbbells overhead in place of the handstand hold. For the L-sit hold, perform a seated leg lift with one or both legs. For the chin-over-bar hold, use a pair of rings like you would to perform ring rows; pull the rings to your chest and hold at your chest.

Intermediate option:
Complete as many rounds as possible in 20 minutes of:
30-second pike hold with feet on a box
30-second squat hold
30-second L-sit hold with knees bent
30-second chin-over-bar hold

Beginner option:
Complete as many rounds as possible in 20 minutes of:
30-second plank hold
30-second squat hold
30-second hollow body hold
30-second dead hang hold

Coaching cues:
In the squat hold, challenge yourself to hold an active position. This means finding a bottom position where your back is neutral, knees are in line with your toes, weight is balanced in your feet, and your hip crease is below your knees.

Resources:
The Handstand
The L-Sit

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Rest Day

How to Sprint in CrossFit: 3 Cues to Get You Across the Line Fast

In CrossFit, weightlifting enjoys near celebrity status. Yet sprinting, a primal movement pattern hardwired into our DNA that delivers comparable benefits in strength, stability, and neurological development, remains underutilized in programming. While coaches eagerly teach complex Olympic lifts, many shy away from speed drills. The good news? Mastering sprinting fundamentals is accessible to everyone and requires just three key technical elements. Wanna go fast? Read on.

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Every 5 minutes for 5 rounds:
5 power snatches
400/500-meter row

Rest with the remaining time in the interval.

Post loads and total round times.

Stimulus and Strategy:
Today’s workout is a bit of a choose your own adventure. The snatch loading is totally up to you. That being said, the workout is designed to have some rest between each interval, so choose a weight that allows you to rest. You can go heavy and practice singles or cycling a heavier barbell, or you can go light and focus on technique or cycling a lighter weight. When you get to the rower, push the pace. If you are feeling “beat up” from yesterday’s workout, today can be more of a recovery/technique day.

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

To reduce the complexity of the snatch, consider a hang power snatch.

In case of injury or limitation, consider a 900/1,250-meter Echo bike or a 400-meter run. For the snatch, consider a dumbbell snatch or power clean if there is an overhead limitation.

Intermediate option:
Same as Rx’d.

Beginner option:
Every 5:00 for 5 rounds:
5 power snatches
200/250-meter row

Rest with the remaining time in the interval.

Coaching cues:
During the first and second pulls of the snatch, focus on keeping the barbell close to your body as you pull your knees back and lift your shoulders at the same time. When you reach the mid-thigh position, your shoulders should be over the barbell with your arms long.

Resources:
The Power Snatch
Rowing

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Cindy

Complete as many rounds and reps as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

Post rounds completed to comments.

Compare to 220927.

Stimulus and Strategy:
Today’s workout is a classic benchmark, and with Murph right around the corner, what better way to prepare than to test Cindy. Look back to your previous attempt to help you navigate today’s effort. For most, push-ups become the crux of this workout. If this is you, manage your reps by taking breaks early and before you need to.

Scaling:
Reduce the volume of one or more movements to accommodate a limitation. Reduce the total time of the workout. This will limit the amount of volume accumulated.

To reduce the complexity of the pull-ups, consider reducing the total number of reps per round, or substituting with jumping pull-ups or ring rows. For the push-ups, consider performing reps from the knees or placing the hands on a 30-inch box.

In case of injury or limitation, consider performing single-arm ring rows or dumbbell bent-over rows for the pull-ups. For the push-ups, consider dumbbell floor presses. For the air squats, consider squatting to a target that allows for pain-free range of motion.

Intermediate option:
Same as Rx’d.

Beginner option:
Every 2 minutes for 10 rounds:
3 ring rows
6 hand-elevated push-ups
9 air squats

Coaching cues:
In the push-up, squeeze your stomach, thighs, and glutes throughout the movement. This is to ensure the entire body travels up and down as a rigid unit.

Resources:
The Kipping Pull-Up
The Push-Up
The Air Squat

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Rest Day

Implementing Sprinting in CrossFit

CrossFit's comprehensive approach to fitness includes sprinting — a skill many of us have neglected for years. Implement this progressive three-phase plan to safely rediscover or improve your sprinting abilities while minimizing injury risk. Following this progression and incorporating regular speed work into your training will unlock incredible benefits that only high-intensity sprinting can provide.

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For time:
Run 5,000 meters

Compare to 241210.

Post time to comments.

Stimulus and Strategy:
If executed properly, this workout challenges the boundaries of human performance and requires no equipment. It's a fantastic test of stamina, endurance, and mental fortitude. Experienced athletes should try for a PR on this benchmark effort. Look back at your previous time to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run in no more than 20 minutes.

Scaling:
Reduce the distance of the run.
In case of injury or limitation, consider 11,200/16,000 meters on the Echo bike or 4,000/5,000 meters on the rower or SkiErg.

Intermediate option:
Same as Rx’d.

Beginner option:
On a 20-minute clock:
Run for distance

Coaching cues:
To avoid inefficient movement patterns while you run, imagine you’re running on the crossties of a railroad track, keeping your feet right under your body and landing on the balls of your feet.

Resources:
Running | Falling Forward
Running | Position Drill

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10-8-6-4-2 reps for time of:
Cleans
Chest-to-wall strict handstand push-ups

♀ 155-lb barbell
♂ 225-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout is a gymnastics and weightlifting couplet. The cleans are meant to be heavy, and the gymnastics movement is meant to be outside your comfort zone. These may be performed as power or squat cleans. You’ll likely perform singles on the cleans. If this is your first time seeing this handstand push-up variation, but you have strict handstand push-ups, use today to slow down, try something new and learn a new technique while being sure not to push past failure. If you do not have strict handstand push-ups, use some of the scaling options below.

Scaling:
Reduce the loading of the barbell. Reduce the volume of the chest-to-wall strict handstand push-ups.

To reduce the complexity of the chest-to-wall strict handstand push-ups, consider performing deficit or regular strict handstand push-ups. If you are unable to perform strict handstand push-ups, consider piked push-ups or seated dumbbell shoulder presses. For the cleans, consider performing hang cleans.

In case of injury or limitation, perform dumbbell cleans in place of barbell cleans. For the wall-facing strict handstand push-ups, perform seated dumbbell shoulder presses.

Intermediate option:
10-8-6-4-2 reps for time of:
Cleans
Strict handstand push-ups

♀ 115-lb barbell
♂ 165-lb barbell

Beginner option:
10-8-6-4-2 reps for time of:
Cleans
Pike push-ups

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
During the chest-to-wall strict handstand push-ups, it is especially important to remember to keep your midline tight and your chin neutral. This will maximize your ability to stay on the wall.

Resources:
The Power Clean
The Clean
The Chest-to-Wall Handstand Push-Up
Strict Handstand Push-Up Faults

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For time:
20 dumbbell box step-overs
40 GHD sit-ups
60-calorie Echo bike
40 GHD sit-ups
20 dumbbell box step-overs

♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 24-inch box

Post time to comments.

Stimulus and Strategy:
Today’s workout is a pyramid-style effort. Expect some interference from the box step-overs to the GHD sit-ups, as well as the bike. The core and lower body should be taxed. Aim to complete the workout in around 15 minutes or less.

Scaling:
Reduce the loading of the dumbbells. Reduce the volume of GHD sit-ups. Reduce the calories on the bike.

To reduce the complexity of the dumbbell box step-up overs, lower the height of the box or consider performing the movement with no weight. For the GHD sit-ups, reduce the range of motion, especially for those who have not been training consistently with this piece of equipment.

In case of injury or limitation, perform the step-overs with no weight. For the GHD sit-ups, perform sit-ups or V-ups. For the Echo bike, perform calories on any machine available.

Intermediate option:
For time:
20 dumbbell box step-overs
30 GHD sit-ups to parallel
40-calorie Echo bike
30 GHD sit-ups to parallel
20 dumbbell box step-overs

♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 24-inch box

Beginner option:
For time:
20 box step-overs
20 sit-ups
30-calorie Echo bike
20 sit-ups
20 box step-overs

♀ 12-inch box
♂ 20-inch box

Coaching cues:
To minimize the likelihood of getting dizzy on the GHD, pick a focal point in front of you at the beginning and end your sit-up. Find these focal points as you initiate and complete each rep.

Resources:
Dumbbell Box Step-Over
The GHD Sit-Up
Rogue Echo Bike
GHD Sit-Up Progression

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Rest Day

Don’t Skip Speed Day: The Lost Art of Sprinting in CrossFit

CrossFit’s foundation of broad, general, and inclusive fitness requires more than just met-cons and heavy lifts; it demands speed. This article explores why sprinting is just as essential as strength training in developing GPP. Drawing from Tony Leyland’s foundational work, we dig into the powerful physiological and neurological benefits of sprinting and its impact on sport and real-world performance. If you want to be a faster, stronger, and more resilient athlete, it’s time to start sprinting.

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Fight Gone Bad

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing calories
Rest 1 minute

♀ 14-lb medicine ball to 9 feet, 55-lb barbell, 20-inch box
♂ 20-lb medicine ball to 10 feet, 75-lb barbell, 20-inch box

Post total reps to comments and log your score in the CrossFit app (CrossFit Benchmarks are located in the "Progress" tab).

Compare to 240412

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark. Look back to your previous score to help you navigate today’s effort. Push to keep moving for as much of each minute as possible. Capitalize on movements you excel at and pace yourself on your weaker movements. If you have completed this workout before, don’t pace it. Give the first round a run for its money, and then hang on for the ride.

Scaling:
Reduce the loading of the barbell and medicine ball.

Reduce the complexity of the wall-ball shots by lowering the height of the target. For the sumo deadlift high pulls, perform the movement with a kettlebell or dumbbell. For the box jumps, reduce the height of the box. For push presses, perform the movement with dumbbells.

In case of injury or limitation, use any machine available to perform calories. For the wall-ball shots, perform medicine-ball squats (overhead limitation). For the sumo deadlift high pulls, perform kettlebell or dumbbell sumo deadlifts or Russian kettlebell swings. For the box jumps, perform step-ups. For the push presses, perform single-arm dumbbell push presses or shoulder presses.

Intermediate option:
Same as Rx’d.

Beginner option:
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing calories
Rest 1 minute

♀ 6-lb medicine ball to 9 feet, 35-lb barbell, 12-inch box
♂ 10-lb medicine ball to 10 feet, 45-lb barbell, 12-inch box

Coaching cues:
From the top of the sumo deadlift high pull, focus on returning the hands to the hips before hinging at the hips to return the barbell to the floor.

Resources:
The Wall-Ball Shot
The Sumo Deadlift High Pull
The Box Jump
The Push Press
Rowing Technique Tips

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9 rounds for time of:
3 strict muscle-ups
3 kettlebell snatches, right arm
3 kettlebell snatches, left arm

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Post time to comments.

Stimulus and Strategy:
Think of today as a bit of a skill day. While some athletes may be able to move more quickly than others, expect the strict muscle-ups to inevitably slow you down — not to mention the movement interference when paired with the kettlebell snatch. Choose an option for the strict muscle-ups that allows you to practice where you need improvement. For some, this may be strength, while for others, this may be the transition portion of the movement. Slow it down, focus on the technique, and have some fun.

Scaling:
Reduce the loading of the kettlebell. For those who have strict ring muscle-ups but do not have the volume for today, reduce the number of reps to as few as 1 in each round.

To reduce the complexity of the ring muscle-ups, perform low-ring muscle-up transitions. Adjust the difficulty of this movement by using your feet as needed. For the kettlebell snatches, perform the movement with a dumbbell or perform single-arm Russian kettlebell swings.

In case of injury or limitation, the ring muscle-up transitions can be performed with a single arm. However, this will require more support from your legs. So, move yourself into a position that allows you to use more legs.

Intermediate option:
9 rounds for time of:
1 strict muscle-up
3 kettlebell snatches, right arm
3 kettlebell snatches, left arm

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Beginner option:
9 rounds for time of:
3 low-ring muscle-up transitions
3 dumbbell snatches, right arm
3 dumbbell snatches, left arm

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
To use your body as a lever in the strict ring muscle-up, focus on bringing your hips up to the sky as you pull the rings to your sternum, then transition as quickly as possible to the bottom of the dip.

Resources:
The Strict Muscle-Up
The Kettlebell Snatch
Low-Ring Muscle-Up |Kipping
The Dumbbell Snatch

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Rest Day

The Most Overlooked Key to Athletic Performance: GPP in CrossFit

General physical preparedness (GPP) is often the most overlooked element in athletic training, but it’s the foundation of CrossFit’s methodology. Recently, Stephane Rochet (CF-L3) and Joe Alexander (CF-L4) did a deep dive into how effective GPP can elevate performance across all levels, from everyday athletes to Olympians. Drawing on years of experience, they discuss how CrossFit develops unmatched GPP, why fixing foundational deficiencies often yields immediate sport-specific benefits, and how prioritizing GPP can actually reduce injuries and training volume while increasing long-term athletic development. This is essential viewing for anyone who wants to truly understand the goal of CrossFit training and why it’s different than any other fitness methodology out there.

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3 rounds for time of:
12 dumbbell squat cleans
24 toes-to-bars
400-meter run

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today’s workout is a 3-round triplet reminiscent of the benchmark workout Helen. Aim to hang on to the dumbbells and go unbroken for as many sets as possible. Unlike Helen, the run is last because it will force you to push the pace on the final round.

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

To reduce the complexity of the squat cleans, perform hang dumbbell squat cleans. For the toes-to-bars, reduce the range of motion by bringing the knees up to the armpits or the chest.

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 dumbbell squat cleans, consider single-dumbbell squat cleans, power cleans, or goblet squats. For the toes-to-bars, perform V-ups or sit-ups.

Intermediate option:
3 rounds for time of:
12 dumbbell squat cleans
24 toes-to-bars
400-meter run

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
3 rounds for time of:
12 dumbbell squat cleans
12 hanging knee raises
200-meter run

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
To increase the cycle time of the dumbbell squat cleans, try keeping your feet in a position where you can both pull off the floor and squat. This will keep you from having to adjust your feet on every rep.

Resources:
The Dumbbell Clean
The Kipping Toes-to-Bar
From the Archives: Running Technique
Hanging Knee Raises

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Deadlift 5-5-5-5-5 reps

Compare to 230723.

Post load to comments.

Stimulus and Strategy:
Today is a heavy day. As always, heavy is relative to each athlete's capacity and experience. You will benefit from today's effort if you work to your limits. 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:
Reduce the loading of the barbell as needed to maintain consistently sound mechanics. If you are unable to achieve a sound setup with the barbell on the floor, consider lifting from an elevated surface.

To adjust the complexity of the lift, consider performing a sumo deadlift, or deadlift with a pair of kettlebells or dumbbells.

In case of an injury or limitation, consider performing good mornings or GHD hip extensions.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
During the deadlift, imagine a string between your belly button and sternum. To maintain a flat back throughout the lift, keep this string tight.

Resources:
The Deadlift

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3 rounds for time of:
40 burpees
200 double-unders

Post time to comments.

Stimulus and Strategy:
Today’s workout is a couplet with a higher volume of reps in each round. The goal is to maintain a consistent pace throughout both movements and avoid “hitting the wall.” Coming out hot on the burpees does you no good if you end up crawling to the finish line. Aim to complete a single round in 7 minutes or less.

Scaling:
Reduce the reps of both the burpees and the double-unders to hit the stimulus of the workout.

To reduce the complexity of the burpees, perform up-downs. For the double-unders, perform 2-3 minutes of double-under attempts or single-unders.

In case of injury or limitation, perform burpees or up-downs to a raised surface (e.g., a bench or a box). For the double-unders, consider 500 meters on a rower or 1,000 meters on an Echo bike per round.

Intermediate option:
3 rounds for time of:
30 burpees
100 double-unders

Beginner option:
3 rounds for time of:
15 burpees
50 single-unders

Coaching cues:
During the burpees, focus on jumping your feet as close as possible to your hands. This will maximize efficiency and minimize any extra steps or shuffles needed before finishing the rep.

Resources:
The Burpee
The Double-Under
The Single-Under

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Rest Day

Why CrossFit Loves Hyrox (and Why That’s a Good Thing)

Lately, there's been a buzz about Hyrox possibly overtaking CrossFit as the next big thing in fitness — and as someone who's lived and breathed CrossFit for years, I've got some thoughts. Spoiler alert: They're not the same, and that's a good thing. This isn’t a battle. It’s a brilliant intersection. Here's my take on how Hyrox and CrossFit can — and should — thrive side by side.

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3 rounds for time of:
7 wall walks
14 front squats
21 kettlebell swings

♀ 115-lb barbell, 53-lb kettlebell
♂ 165-lb barbell, 70-lb kettlebell

Stimulus and Strategy:
Today’s workout is a triplet focused on stamina with a moderate-to-heavy load. Go into each set trying to perform reps unbroken. However, the goal is to choose a weight that allows you to complete both the front squats and kettlebell swings in one to two sets. All athletes should aim to complete a single round in 4 minutes or less.

Scaling:
Reduce the volume of wall walks, and the loading of the barbell and kettlebell.

Reduce the complexity of the wall walks by reducing the range of motion. If necessary, athletes can also perform inchworms with a push-up. For the kettlebell swings, perform Russian kettlebell swings.

In case of injury or limitation, perform back squats, goblet squats, or air squats in place of the front squats. For the kettlebell swings, consider single-arm kettlebell swings or kettlebell deadlifts.

Intermediate option:
3 rounds for time of:
4 wall walks
14 front squats
21 kettlebell swings

♀ 75-lb barbell, 35-lb kettlebell
♂ 115-lb barbell, 53-lb kettlebell

Beginner option:
3 rounds for time of:
4 inchworms + push-up
14 front squats
21 Russian kettlebell swings

♀ 35-lb barbell, 18-lb kettlebell
♂ 45-lb barbell, 26-lb kettlebell

Coaching cues:
On the wall walks, focus on keeping your hips over your shoulders as you walk back to the wall. Taking smaller steps with your hands can help with this. Then, as you get more confident, increase the length of your steps to reduce the cycle time of reps.

Resources:
The Wall Walk
The Front Squat
The Kettlebell Swing
Inchworm + Push-Up
The Russian Kettlebell Swing With Jeff Martone

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Complete as many rounds and reps as possible in 20 minutes of:
15 chest-to-bar pull-ups
50-foot dumbbell overhead walk
30 AbMat sit-ups
100-foot dumbbell front-rack carry
45 box step-ups
150-foot dumbbell farmers carry

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

Post times to comments.

Stimulus and Strategy:
Today’s workout is a longer effort. Expect this to be more of a grind rather than a sprint through each round. Most athletes should aim to complete around three to four rounds. Choose a load for the dumbbells that allows you to maintain unbroken overhead walks, front-rack carries, and farmers carries.

Scaling:
Reduce the loading of the dumbbells, the distance of the carries, and the volume of AbMat sit-ups and box step-ups.

To reduce the complexity of the chest-to-bar pull-ups, perform a chin-over-bar pull-up, a jumping chest-to-bar pull-up, or a ring row. As for the box step-ups, reduce the height of the box or perform alternating lunges.

In case of injury or limitation, perform single-arm ring rows in place of the chest-to-bar pull-ups. For the AbMat sit-ups, perform plank holds for 30 seconds to 1 minute. If there is an overhead limitation, perform a second front-rack carry or farmers carry.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
15 chin-over-bar pull-ups
50-foot dumbbell overhead walk
30 AbMat sit-ups
100-foot dumbbell front-rack carry
45 box step-ups
150-foot dumbbell farmers carry

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

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
15 ring rows
50-foot dumbbell overhead walk
15 AbMat sit-ups
100-foot dumbbell front-rack carry
15 box step-ups
150-foot dumbbell farmers carry

♀ 10-lb dumbbells, 12-inch box
♂ 15-lb dumbbells, 20-inch box

Coaching cues:
During the farmers carry, focus on pulling your shoulders back and down — sticking your lats in your back pocket — as you are walking with your dumbbells.

Resources:
The Chest-to-Bar Pull-Up
The AbMat Sit-Up
The Box Step-Up
The Dumbbell Farmers Carry

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