CrossFit's Workout Of The Day

For time:
5,000-meter run

Compare to 250507.

Post time to comments.

Stimulus and Strategy:
Today is a monostructural benchmark — a 5K run! Pacing is everything in a 5K. Resist the urge to go out too fast. Instead, settle into your rhythm during the first 800 meters and build from there. Your legs may still be feeling the effects of yesterday’s rope climbs and hang squat cleans, so we’ll make sure to get them loosened up during the warm-up.

Regardless of your goal, focus on maintaining a consistent pace throughout the run or executing a negative split by starting slightly slower and finishing faster. Avoid the common mistake of sprinting the first half of the workout only to fade significantly in the second half. Consistency and patience early on will set you up for a strong finish.

Intermediate option:
Same as Rx'd.

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

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

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For time:
15 hang squat cleans
5 rope climbs to 15 feet
12 hang squat cleans
4 rope climbs
9 hang squat cleans
3 rope climbs

Post time to comments.

♀ 105-lb barbell
♂ 155-lb barbell

Stimulus and Strategy:
Today’s workout is a descending-ladder couplet of hang squat cleans and rope climbs. Expect a serious grip challenge. The goal is to move efficiently and maintain a steady pace, with most athletes aiming to finish in 10 minutes or less, with faster athletes approaching the 6-minute mark.

Choose a moderate load for the hang squat cleans that allows you to complete each round in no more than 3 sets. Whether you are experienced with rope climbs or still developing the skill, spend time on the rope during your warm-up and use the opportunity to refine your technique. Select a variation that appropriately challenges your current ability while allowing you to maintain consistency throughout the workout.

Intermediate option:
For time:
15 hang squat cleans
5 rope climbs to 12 feet
12 hang squat cleans
4 rope climbs
9 hang squat cleans
3 rope climbs

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
For time:
15 hang squat cleans
5 pull-to-stands
12 hang squat cleans
4 pull-to-stands
9 hang squat cleans
3 pull-to-stands

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Hang Squat Clean
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Modified Rope Climb: Pull-to-Stand

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Rest Day

Before the First Rep: Inside the CrossFit Level 1

The CrossFit Level 1 Certificate Course has set the gold standard for fitness education for over two decades, but what most participants never see is the machinery behind the experience. Before a single rep is coached or a lecture begins, hours of preparation, deliberate connection, and relentless attention to detail have already shaped the day. This is the story of how it all comes together.

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30-20-10 reps for time of:
Front-rack reverse lunges
Knees-to-elbows
Bike calories

Post time to comments.

♀ 95-lb barbell
♂ 135-lb barbell

Stimulus and Strategy:
Today’s workout features a descending-rep ladder designed to keep you moving at a fast pace from start to finish. Choose a front-rack lunge load that allows you to complete the work with no more than two breaks at any point in the workout. Focus on maintaining an upright torso and strong front-rack position throughout every lunge repetition.

For the knees-to-elbows, make sure each rep meets the standard by clearly touching your knees to your elbows. Scale the movement as needed to maintain consistent sets of at least five reps throughout the workout.

Attack the bike with intent. Aim to complete the first round of calories in under 2 minutes and use that effort to set the tone for the rest of the workout. Stay disciplined on your movement standards and push the pace where you can.

Intermediate option:
26-16-6 reps for time of:
Front-rack reverse lunges
Knees-to-elbows
Bike calories

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
20-10-5 reps for time of:
Front-rack reverse lunges
Hanging leg raises
Bike calories

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Front-Rack Reverse Lunge
The Kipping Knees-to-Elbows
The Rogue Echo Bike
The Hanging Leg Raise
The Hanging Knee Raise

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Deadlift 5-5-5-5-5 reps

Compare to 260128.

Post loads to comments.

Stimulus and Strategy:
Today’s workout is a classic heavy day. Use your most recent heavy deadlift as a reference point when planning today’s loads. The goal is to lift a challenging weight relative to your current capacity, either by using the same heavy load across all five sets or by starting around 65% or more of your recent 1-rep max and building throughout the session.

Newer athletes, or those still developing consistency in the deadlift, should prioritize sound mechanics and use lighter loads as needed. Focus on building movement quality before progressing to near-maximal efforts. Aim to complete a set every 4 minutes. If that rest interval feels excessive and your mechanics remain solid, consider increasing the load to make the sets more challenging.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Deadlift

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On a 20-minute clock for total reps:
0:00-5:00:
200-meter run
Max freestanding shoulder taps

5:00-10:00:
200-meter run
Max skin-the-cats

10:00-15:00:
200-meter run
Max L pull-ups

15:00-20:00:
200-meter run
Max deficit push-ups

♀ 2-inch deficit
♂ 4-inch deficit

Post reps to comments.

Stimulus and Strategy:
Today’s workout combines monostructural conditioning with gymnastics. Each 5-minute window begins with a 200-meter run, followed by max reps of a single gymnastics movement. Push the pace on every run. The transition to the gymnastics skill provides a natural opportunity to recover while continuing to work. Choose challenging variations that still allow you to accumulate quality reps safely under fatigue. This is an opportunity to practice and build stamina in movements you may not get to focus on regularly. Stay aggressive on the runs, remain disciplined with your movement quality, and make the most of each interval.

Intermediate option:
On a 20-minute clock for total reps:
0:00-5:00:
200-meter run
Max wall-facing handstand shoulder taps

5:00-10:00:
200-meter run
Max skin-the-cats

10:00-15:00:
200-meter run
Max strict pull-ups

15:00-20:00:
200-meter run
Max push-ups

Beginner option:
On a 20-minute clock for total reps:
0:00-5:00:
100-meter run
Max plank shoulder taps

5:00-10:00:
100-meter run
Max ring hanging leg raises

10:00-15:00:
100-meter run
Max foot-assisted pull-ups

15:00-20:00:
100-meter run
Max hand-elevated push-ups

Resources:
Pose Running Drills | Pose Alignment
The Freestanding Handstand Shoulder Tap
The Skin-the-Cat
The L Pull-Up
The Kipping Deficit Handstand Push-Up
The Wall-Facing Handstand Shoulder Tap
The Strict Pull-Up
The Push-Up
The Plank Shoulder Tap
The Ring Hanging Leg Raise
The Ring Hanging Knee Raise
The Foot-Assisted Pull-Up
The Hand-Elevated Push-Up

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Rest Day

The Four Formats: How Intentional Programming Builds CrossFit Athletes Who Are Harder to Break

Every workout format a programmer reaches for is a direct expression of philosophy in action. Couplets, chippers, intervals, and 5-round efforts are not interchangeable tools — each one does something the others cannot. Understanding the difference is what separates intentional CrossFit programming from random programming.

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For time:
1,600-meter sled drag with a barbell front-rack carry

Any time you stop, you must complete 15 bent-over rows with the barbell before starting again. The sled is attached around the waist and dragged behind the athlete.

♀ 95-lb barbell and 95-lb sled
♂ 135-lb barbell and 135-lb sled

Post time to comments.

Stimulus and Strategy:
Today’s workout is a grind that will test both your physical and mental toughness. The opening effort may feel easy, but it will catch up to you quickly. Choose loads that allow you to complete at least 150 steps before setting the barbell down. That number may decrease as fatigue accumulates. Attach the sled at your waist by either looping the strap around your waist or securing it to a belt. Be smart with your rest. Strategic breaks will help you keep moving steadily throughout the workout, while pushing until you are forced to stop can bring your pace to a halt.

Intermediate option:
For time:
1,600-meter sled drag with a barbell front-rack carry

Any time you stop, you must complete 15 bent-over rows with the barbell before starting again. The sled is attached around the waist and dragged behind the athlete.

♀ 65-lb barbell and 65-lb sled
♂ 95-lb barbell and 95-lb sled

Beginner option:
For time:
800-meter sled drag

Any time you stop, you must complete 15 bent-over rows with the barbell before starting again. The sled is attached around the waist and dragged behind the athlete.

♀ 15-lb barbell and 15-lb sled
♂ 35-lb barbell and 35-lb sled

Resources:
The Sled Drag
The Sled Drag + Barbell Front-Rack Carry
The Barbell Front-Rack Carry
The Barbell Bent-Over Row
Front-Rack Warm-Up

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Back squat 5-5-5-5-5 reps

Compare to 250211.

Post loads to comments.

Stimulus and Strategy:
Today’s workout is a heavy day. Make sure all 5 sets are true working sets that challenge you and build strength. Ideally, each set should be at least 80% of your 1-rep max or a load that feels moderately heavy. Use your most recent heavy back squat as a reference point when determining today’s weights. You may build to a heavy set across the working sets, but every set should feel challenging. Newer athletes should use lighter loads and continue prioritizing sound mechanics. Heavy is the goal today, but movement quality should always come first. Only increase the load as much as proper technique allows.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Back Squat

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Rest Day

CrossFit Builds People Who Are Harder To Break: Why Our Programming Is Anything but Random

Spencer Hendel has spent nearly 20 years programming workouts with a single goal: to build people who are harder to break. In this piece, he breaks down the philosophy behind purposeful programming and why movement selection, time domains, and standards all exist to get athletes to one defining moment, and what they do when they get there.

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Gwen

15-12-9 reps for load of:
Clean and jerks

Perform all unbroken touch-and-go reps. There is no time limit; rest as needed between sets.

Compare to 250114.

Post load to comments.

Stimulus and Strategy:
This benchmark workout builds stamina and strength throughout the entire body. The goal is to lift as heavy as possible without failing a rep, demonstrating major technical faults, or putting the barbell down. The key to accomplishing all three is deliberate movement on every rep and finding grit as each set progresses. In the set of 15, reps 1-7 should feel manageable, reps 8-12 will require focus and challenge your barbell stamina, and reps 13-15 should test both your mental toughness and movement quality under fatigue. Plan for 3-4 minutes of rest between sets and use the same load for the entire workout. Fatigue will accumulate with each set, but the descending rep scheme is designed to help you maintain the same weight with solid mechanics throughout.

Intermediate option:
Same as Rx'd.

Beginner option:
15-12-9 reps for load of:
Hang clean and jerk

There is no time limit; rest as needed between sets.

Resources:
The Power Clean and Push Jerk
The Power Clean and Split Jerk
The Clean and Jerk
The Hang Clean and Push Jerk
Gwen

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5 rounds for time of:
800-meter run
50 air squats
30 GHD sit-ups

Post time to comments.

Stimulus and Strategy:
Get ready for a long grind with today’s triplet. The three movements all demand varying degrees of hip flexion and extension. You’ll run, squat, and perform sit-ups, with each movement contributing to heavy legs and fatigued hip flexors as the workout progresses. The total volume is high: two-and-a-half miles of running, 250 air squats, and 150 GHD sit-ups. Aim to keep each run effort under 4 minutes; scale as needed to stay within that time domain. And remember — there are 5 rounds. Try to finish the air squats in under 2 minutes and the sit-ups in 90 seconds or less. If you are not regularly accumulating volume on the GHD, consider reducing the reps and shortening the range of motion.

Intermediate option:
4 rounds for time of:
800-meter run
50 air squats
20 GHD sit-ups to parallel

Beginner option:
3 rounds for time of:
400-meter run
20 air squats
15 AbMat sit-ups

Resources:
Running | Pulling and Foot Tapping
The Air Squat
The GHD Sit-Up
GHD Sit-Up Progression
The AbMat Sit-Up

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10-9-8-7-6-5-4-3-2-1 reps for time of:
Bench presses
Chest-to-bar pull-ups

♀ Bodyweight barbell
♂ Bodyweight barbell

Post time and load to comments.

Stimulus and Strategy:
Today’s workout is a classic push-pull combination and a good old-fashioned pump session. The movement pairing should create minimal interference, allowing you to transition smoothly from one exercise to the next. Choose a bench press load that lets you complete your reps in no more than 2 sets. That said, if you do not have a spotter, do not push to failure on any set. Be smart and rerack the barbell as needed. Aim to complete the chest-to-bar pull-ups in 1-2 sets. Advanced athletes who can maintain unbroken kipping chest-to-bar pull-ups and finish within the intended time domain may opt for strict chest-to-bar pull-ups instead.

Intermediate option:
For time:
10 bench presses
5 chest-to-bar pull-ups
9 bench presses
5 chest-to-bar pull-ups
8 bench presses
4 chest-to-bar pull-ups
7 bench presses
4 chest-to-bar pull-ups
6 bench presses
3 chest-to-bar pull-ups
5 bench presses
3 chest-to-bar pull-ups
4 bench presses
2 chest-to-bar pull-ups
3 bench presses
2 chest-to-bar pull-ups
2 bench presses
1 chest-to-bar pull-up
1 bench press
1 chest-to-bar pull-up

♀ ¾-bodyweight barbell
♂ ¾-bodyweight barbell

Beginner option:
8-7-6-5-4-3-2-1-1-1 reps for time of:
Bench presses
Ring rows

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Bench Press
The Kipping Chest-to-Bar Pull-Up
The Ring Row

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Rest Day

The Sickness-Wellness-Fitness Continuum: Building Your Hedge Against Decrepitude

You can be incredibly fit and still be unhealthy, and that disconnect might be robbing you of the real point of training. Fitness isn't about your next PR; it's about building a buffer against the sickness and decline of aging so when life throws something at you, you have the capacity to survive and recover.

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For time:
100 overhead squats

Every minute, starting at 0:00, complete 15 double-unders. No racks — the bar comes from the floor.

♀ 95-lb barbell
♂ 135-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout is every bit as dirty as it looks on paper and will require a strong focus on efficiency and rep management. Aim to maintain at least 10 overhead squats per minute through the first 6 minutes, then hang on from there to finish within the intended time domain of 13 minutes or less. The barbell starts from the floor.

The double-unders may seem harmless at first, but they add up quickly over the course of the workout. They place a subtle but significant demand on the shoulders, which can have a major impact on your overhead squat performance later on.

Intermediate option:
For time:
100 overhead squats

Every minute, starting at 0:00, complete 15 double-unders. No racks — the bar comes from the floor.

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For time:
50 overhead squats

Every minute, starting at 0:00, complete 10 single-unders. Do not do more than 5 overhead squats per minute. No racks — the bar comes from the floor. . ♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Overhead Squat
The Double-Under
The Single-Under

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2012 Regionals, Event 2

For time:
2,000-meter row
50 alternating single-leg squats
30 hang cleans

♀ 135-lb barbell
♂ 225-lb barbell

Post time to comments.

Compare to 120428.

Stimulus and Strategy:
Today’s workout revisits a 2012 Regionals event. On the rower, focus on your breathing and maintaining a tall posture. Use the opening few hundred meters to settle into your pace. This shouldn’t feel like a 2K PR attempt, but continue to push the pace as best as you can throughout.

Stay smooth and controlled on the single-leg squats to minimize missed reps. The barbell loading should feel moderate to heavy, allowing for consistent sets of 3-5 unbroken hang power cleans. Manage your sets with short, deliberate breaks as needed. Opening with overly aggressive sets will only lead to long rest periods later in the workout.

Intermediate option:
For time:
2,000-meter row
30 alternating single-leg squats
30 hang cleans

♀ 105-lb barbell
♂ 155-lb barbell

Beginner option:
For time:
1,000-meter row
50 alternating reverse lunges
30 hang cleans

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Rowing
The Single-Leg Squat
The Hang Clean
The Hang Power Clean
The Reverse Lunge

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Rest Day

How Two CrossFit Coaches Scale a Week of Workouts

Eric O'Connor and Stephane Rochet walk through a full week of workouts — not as coaches, but as athletes figuring out how to scale for themselves. The result is a practical conversation about training decisions, stimulus preservation, and honest self-assessment.

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6 rounds, each for time, of:
400-meter run

Rest 90 seconds between rounds. Log each round; score is total run time.

Post times to comments.

Compare to similar 231120.

Stimulus and Strategy:
Today’s workout features 400-meter running intervals totaling 1.5 miles. Be ready to challenge your speed endurance and recovery with only a short rest between efforts. Find a pace you can maintain across all 6 rounds, aiming to keep your finish times within about 5 seconds of each other.

Intermediate option:
Same as Rx'd.

Beginner option:
4 rounds, each for time, of:
200-meter run

Rest 2 minutes between rounds. Log each round; score is total run time.

Resources:
Running | Change in Support Drill
Running | Position Drill
Running | Pulling in Place

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On an 18-minute clock:
9-15-21 reps for time of:
Pull-ups
Thrusters

In the remaining time:
Build to a heavy single thruster

Take the bar from the floor.

♀ 65-lb barbell
♂ 95-lb barbell

Post time and load to comments.

Compare to similar 250730.

Stimulus and Strategy:
Today’s workout is a twist on Fran, with increasing reps and the movements performed in reverse order. While this version is different, it can still be helpful to look back at previous Fran attempts to help build a pacing strategy for today. Choose a relatively light barbell load that allows you to complete each round in 3 sets or fewer. At no point should the barbell feel so heavy that it forces you to stop moving. Select a pull-up variation that allows you to finish each round in 4 sets or fewer. After completing the couplet, you’ll use the remaining time on the 18-minute clock to build to a heavy 1-rep thruster from the floor.

Intermediate option:
On an 18-minute clock:
For time:
9 pull-ups
9 thrusters
12 pull-ups
15 thrusters
15 pull-ups
21 thrusters

In the remaining time:
Build to a heavy single thruster

Take the bar from the floor.

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
On an 18-minute clock:
9-12-15 reps for time of:
Jumping pull-ups
Thrusters

Every 90 seconds for the remaining time:
2 thrusters

Practice mechanics with a slightly heavier load than in the workout. Take the bar from the floor.

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Kipping Pull-Up
The Thruster

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For max calories:
1-minute air bike

Rest 5 minutes

As many reps as possible in 10 minutes of:
Burpee box get-overs

A weight vest is optional.

♀ 48-inch box
♂ 48-inch box

Post calories and reps to comments.

Stimulus and Strategy:
Today’s max-effort workout is just long enough that it requires a little strategy to hang on. Push as hard as possible on the bike and don’t think ahead to the AMRAP — empty the tank. After the bike, take the full 5 minutes to recover and prepare for the burpee box get-over portion. Maintain a steady, sustainable pace for the full 10 minutes. Focus on finding a smooth, consistent rhythm for each rep and settling into it early.

Intermediate option:
For max calories:
1-minute air bike

Rest 5 minutes

As many reps as possible in 10 minutes of:
Burpee box get-overs

♀ 40-inch box
♂ 40-inch box

Beginner option:
For max calories:
1-minute air bike

Rest 5 minutes

As many reps as possible in 10 minutes of:
Burpee box get-overs

♀ 20-inch box
♂ 20-inch box

Resources:
The Rouge Echo Bike
Air Bike Setup
The Burpee Box Get-Over

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Rest Day

Why Intensity Is the One Thing You Can't Train Around

Social media is full of fitness content, and most of it is steering you away from the single biggest factor in actually getting fitter. Intensity isn't glamorous, it doesn't film well, and it hurts — which is exactly why it keeps getting buried under fancier alternatives.

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For time:
On a 2:30 clock:
20 front squats, weight 1
12 burpees over the bar

On a 2:30 clock:
16 front squats, weight 2
12 burpees over the bar

On a 2:30 clock:
12 front squats, weight 3
12 burpees over the bar

On a 2:30 clock:
8 front squats, weight 4
12 burpees over the bar

On a 2:30 clock:
4 front squats, weight 5
12 burpees over the bar

Rest the remainder of each 2:30 interval. Record your time for each couplet.

♀ 65/95/125/135/145-lb barbell
♂ 95/135/185/205/225-lb barbell

Post total time to comments.

Stimulus and Strategy:
Today’s workout is an ascending-load front squat ladder paired with lateral burpees over the bar. Each set runs on its own 2:30 clock, and your score will be the total working time across all five couplets. The front squat reps decrease as the load increases, while the burpees remain the same throughout. Each interval should take about 1:30-2:15 to complete, so scale the loading accordingly.

Move directly into the burpees as soon as you finish your squats. Settle into a steady rhythm and work to maintain a consistent pace from round to round. Have your plates organized and ready so you can quickly adjust the bar before the next interval begins. The barbell starts from the floor, and the first rep of each set may be taken as a squat clean.

Intermediate option:
For time:
On a 2:30 clock:
20 front squats, weight 1
12 burpees over the bar

On a 2:30 clock:
16 front squats, weight 2
12 burpees over the bar

On a 2:30 clock:
12 front squats, weight 3
12 burpees over the bar

On a 2:30 clock:
8 front squats, weight 4
12 burpees over the bar

On a 2:30 clock:
4 front squats, weight 5
12 burpees over the bar

Rest the remainder of each 2:30 interval. Record your time for each couplet.

♀ 45/65/95/105/125-lb barbell
♂ 65/95/135/155/185-lb barbell

Beginner option:
For time:
On a 2:30 clock:
15 front squats, weight 1
8 burpees over the bar

On a 2:30 clock:
12 front squats, weight 1
8 burpees over the bar

On a 2:30 clock:
9 front squats, weight 2
8 burpees over the bar

On a 2:30 clock:
6 front squats, weight 2
8 burpees over the bar

On a 2:30 clock:
3 front squats, weight 3
8 burpees over the bar

Rest the remainder of each 2:30 interval. Record your time for each couplet.

♀ 35/45/55-lb barbell
♂ 45/65/75-lb barbell

Resources:
The Front Squat
The Lateral Burpee Over the Bar

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For time:
6 rope climbs to 15 feet
6 dumbbell farmers carry shuttles
21 dumbbell deadlifts
21-calorie bike
4 rope climbs
4 dumbbell farmers carry shuttles
15 dumbbell deadlifts
15-calorie bike
2 rope climbs
2 dumbbell farmers carry shuttles
9 dumbbell deadlifts
9-calorie bike

One shuttle is 25 feet down and 25 feet back.

♀ 50-lb dumbbells
♂ 70-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today’s workout is a chipper that pairs rope climbs and dumbbell farmers carry shuttles with dumbbell deadlifts and calories on the bike. You’ll use two dumbbells for the entire workout. The descending rep scheme front-loads the volume, but hang on — once you get through the opening section, you’ll start to see the light at the end. Aim to complete the first section in 5-7 minutes, the second in 4-5 minutes, and the final section in 2-3 minutes. The set of 6 rope climbs should take no more than 3 minutes to complete. Scale the height of the climb or substitute pull-to-stands as needed. Plan to complete the deadlifts in no more than 1-2 sets, using touch-and-go reps when possible. Treat the bike as your recovery opportunity and settle into a hard but sustainable pace. Choose a dumbbell load that allows you to complete the first set of 21 deadlifts in 1-2 sets and finish each set of 6 farmers carry shuttles unbroken.

Intermediate option:
For time:
4 rope climbs to 12 feet
4 dumbbell farmers carry shuttles
21 dumbbell deadlifts
21-calorie bike
3 rope climbs
3 dumbbell farmers carry shuttles
15 dumbbell deadlifts
15-calorie bike
2 rope climbs
2 dumbbell farmers carry shuttles
9 dumbbell deadlifts
9-calorie bike

One shuttle is 25 feet down and 25 feet back.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Beginner option:
For time:
3 pull-to-stands
3 dumbbell farmers carry shuttles
15 dumbbell deadlifts
15-calorie bike
2 pull-to-stands
2 dumbbell farmers carry shuttles
12 dumbbell deadlifts
12-calorie bike
1 pull-to-stand
1 dumbbell farmers carry shuttle
9 dumbbell deadlifts
9-calorie bike

One shuttle is 25 feet down and 25 feet back.

♀ 15-lb dumbbells.
♂ 25-lb dumbbells

Resources:
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Dumbbell Farmers Carry
The Dumbbell Deadlift
Rogue Echo Bike
Modified Rope Climb | Pull-to-Stand

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Rest Day

Let’s Talk About Practice

Most athletes chase the clock, the load, and the score, and quietly skip the one thing that's most likely to break them through their next plateau. Deliberate practice isn't a rest day in disguise; it's how you unlock the fitness you already have the capacity for but haven't been able to access yet.

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Push press 3-3-3-3-3 reps

Then,

Complete as many reps as possible in 7 minutes of:
1 strict pull-up
1 push press
2 strict pull-ups
2 push presses
3 strict pull-ups
3 push presses
Etc.

♀ 105-lb barbell
♂ 155-lb barbell

Post reps to comments.

Stimulus and Strategy:
Today’s workout is a couplet of strict pull-ups and push presses. As fatigue builds, focus on maintaining full range of motion on both movements. Expect the strict pull-ups to become increasingly challenging due to muscular fatigue, so stay disciplined with your sets early on. The barbell loading should be moderate and allow you to complete most sets unbroken. Use the pre-workout lift to help determine the appropriate weight for today. On the push presses, keep a vertical torso and a quick turnaround in the dip and drive to generate speed on the barbell.

Intermediate option:
Push press 3-3-3-3-3 reps

Then,

Complete as many reps as possible in 7 minutes of:
1 strict pull-up
1 push press
2 strict pull-up
2 push presses
3 strict pull-up
3 push presses
Etc.

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
Push press 3-3-3-3-3 reps

Then,

Complete as many reps as possible in 7 minutes of:
1 ring row
1 push press
2 ring rows
2 push presses
3 ring rows
3 push presses
Etc.

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Strict Pull-Up
The Push Press
The Ring Row

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

Post time to comments.

Stimulus and Strategy:
Today’s workout is a monostructural grind with alternating run and row intervals — 3,000 meters of running and 3,000 meters of rowing total. The run distances descend while the row distances ascend. Pace this conservatively early on. The opening 1,000-meter run and the closing 1,000-meter row should not be all-out efforts. Each run/row pairing should take about 5-6 minutes; if you can maintain that pace, you’ll finish in roughly 25-30 minutes. Transitions matter. On both the run and the row, focus on getting moving first, then build your pace as you settle in. Stay relaxed on the run — chest up, eyes forward, shoulders down. On the row, drive with the legs and avoid over-pulling with the arms.

Intermediate option:
Same as Rx'd.

Beginner option:
For time:
800-meter run
200-meter row
600-meter run
400-meter row
400-meter run
600-meter row
200-meter run
800-meter row

Resources:
Running | Falling Forward
Rowing

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For 4 rounds, complete as many reps as possible in 3 minutes of:
21 AbMat sit-ups
15 box jump-overs
9 squat cleans
Max toes-to-bars in remaining time

Rest 3 minutes between rounds.

♀ 95-lb barbell and a 20-inch box
♂ 135-lb barbell and 24-inch box

Post total reps to comments.

Stimulus and Strategy:
Today’s workout is an interval-style effort with built-in rest, allowing for high intensity in each round. Push to maintain a hard pace on the sit-ups, box jump-overs, and squat cleans throughout. Choose a box height and load that let you move consistently and get right into the next rep without hesitation. Aim to hold larger sets on the toes-to-bars today, but avoid hitting failure too early. Use the 3-minute rest to recover as much as possible so you can attack the pace again at the start of each round.

Intermediate option:
For 4 rounds, complete as many reps as possible in 3 minutes of:
21 AbMat sit-ups
15 box jump-overs
9 squat cleans
Max toes-to-bars in remaining time

Rest 3 minutes between rounds.

♀ 65-lb barbell and a 16-inch box
♂ 95-lb barbell and 20-inch box

Beginner option:
For 4 rounds, complete as many reps as possible in 3 minutes of:
12 AbMat sit-ups
9 box jump-overs
6 squat cleans
Max plank hold in remaining time

Rest 3 minutes between rounds.

♀ 35-lb barbell and a 12-inch box
♂ 45-lb barbell and 16-inch box

Resources:
The AbMat Sit-Up
Box Jump-Over Variations
The Squat Clean
The Kipping Toes-to-Bar
Plank Hold Variations

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Rest Day

The Exercise We Used to Laugh At (And Why We Were Wrong)

Some exercises get dismissed not because they don't work, but because of where you've seen them done. The feet-up bench press was one of them, until the reasoning behind it turned out to be pretty hard to argue with.

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Laura

With a partner, complete as many rounds and reps as possible in 21 minutes of:
30-calorie row
20 burpees over the rower
10 power cleans

One person works at a time.

♀ 105-lb barbell
♂ 155-lb barbell

Compare to 210213.

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s Hero workout honors Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2, 2021, in Sunrise, Florida.

Plan to move through each round with your partner, splitting the reps as needed. One athlete works while the other rests. Choose a moderate barbell load that allows for quick singles back and forth, though advanced athletes may be able to hold larger touch-and-go sets. The row should take no longer than 3 minutes, and the burpees should take no longer than 2 minutes each round. Scale the loading and volume as needed so both partners can complete at least half of the reps for each movement every round. If you’re unable to complete the workout with a partner, perform it solo.

Be sure to log your Laura score in the CrossFit app!

Intermediate option:
With a partner, complete as many rounds and reps as possible in 21 minutes of:
30-calorie row
20 burpees over the rower
10 power cleans

One person works at a time.

♀ 80-lb barbell
♂ 125-lb barbell

Beginner option:
With a partner, complete as many rounds and reps as possible in 21 minutes of:
20-calorie row
15 burpees
10 power cleans

One person works at a time.

♀ 45-lb barbell
♂ 55-lb barbell

Resources:
Rowing
The Lateral Burpee Over the Rower
The Power Clean
CrossFit Hero and Tribute Workouts

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Brian

3 rounds for time of:
5 rope climbs to 15 feet
25 back squats

♀ 125-lb barbell
♂ 185-lb barbell

Compare to 120515.

Post time to comments.

Stimulus and Strategy:
Today’s Hero workout honors Brian R. Bill, a U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) from Stamford, Connecticut, who died on Aug. 6, 2011, from wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan.

This workout pairs high-volume back squats with rope climbs. Aim to keep the bar moving and your climbs efficient throughout. Choose a back-squat weight you could complete unbroken in the first round, even if you elect to take one short break to avoid excessive fatigue later on. You should not need more than three sets in any round, and the barbell should feel moderate when fresh. Use an efficient leg lock on the rope climbs. Take a moment to breathe at the top, then control your descent. Minimize rest at the rack — get under the bar and right into your squats. Be careful not to come out too hot at the start. Approach Round 1 with the pacing mindset you want to have in Round 3.

Be sure to log your Brian score in the CrossFit mobile app!

Intermediate option:
3 rounds for time of:
3 rope climbs to 12 feet
20 back squats

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
3 rounds for time of:
5 pull-to-stands
15 back squats

♀ 45-lb barbell
♂ 65-lb barbell

Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Back Squat
The Modified Rope Climb
CrossFit Hero and Tribute Workouts

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Rest Day

What the Schedule Doesn't Show You: The Real Value of Attending a CrossFit Course

The curriculum at a CrossFit Level 1 or Level 2 Certificate Course is exceptional, but ask any experienced coach what actually stays with them, and they'll point to things that weren't on the agenda. The hallway conversations, the unscripted coaching moments, the chance to watch an expert work a problem in real time: these are the things you can't get from a book, a video, or an online course.

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