For load:
Split jerk
1-1-1-1-1-1-1 reps

Post loads completed to comments.

Compare to 221013.

Scaling:
Increase the load across as many sets as possible. Advanced athletes should perform the workout with straight sets instead of ascending.

Beginner option:
For load:
Split jerk, 3-3-3-3-3-3-3 reps

Movement resources:
The Split Jerk
“The Split Jerk: Start to Finish”
“Perfecting the Jerk,” Part 1
“Perfecting the Jerk,” Part 2

Find a gym near you:
View the CrossFit map

REST DAY

Watch: “180 Project — A Second Chance at Life With CrossFit and Community”

Find a gym near you:
View the CrossFit map

Complete as many reps as possible in 7 minutes of:
1 legless rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls

♀ 65 lb
♂ 95 lb

Post reps to comments.

Scaling:
This workout is a sprint. Reduce the load of the barbell to maintain unbroken reps. Reduce the difficulty of the legless rope climb to minimize prolonged rest periods.

Intermediate option:
Complete as many reps as possible in 7 minutes of:
1 rope climb, 15 ft
3 bar-facing burpees
5 sumo deadlift high pulls

♀ 55 lb
♂ 75 lb

Beginner option:
Complete as many reps as possible in 7 minutes of:
2 pull-to-stands
3 bar-facing burpees
5 sumo deadlift high pulls

♀ 35 lb
♂ 45 lb

Movement resources:
The Legless Rope Climb
Bar-facing Burpee Efficiency Tips
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High Pull

Find a gym near you:
View the CrossFit map

5 rounds for time:
400-meter run
10 thrusters

♀ 95 lb
♂ 135 lb

Post time to comments.

Scaling:
Reduce the load of the barbell so you can complete each round in 2 sets or less. Spend no more than 2:30 on each run.

Intermediate option:
5 rounds for time:
400-meter run
10 thrusters

♀ 65 lb
♂ 95 lb

Beginner option:
4 rounds for time:
200-meter run
10 thrusters

♀ 35 lb
♂ 45 lb

Movement resources:
The Thruster
CAP Tips: Running Position Drill
CAP Tips: Running Pulling in Place
CAP Tips: Running Falling Forward
CAP Tips: Running Change in Support Drill

Find a gym near you:
View the CrossFit map

For time:
50-ft handstand walk
21 bar muscle-ups
50-ft handstand walk
15 bar muscle-ups
50-ft handstand walk
9 bar muscle-ups
50-ft handstand walk

Post time to comments.

Scaling:
Reduce the volume of bar muscle-ups so that you can complete 21 reps in 5 sets or less. Spend no more than 1 minute completing each handstand walk.

Intermediate option:
For time:
5 wall walks
9 bar muscle-ups
5 wall walks
6 bar muscle-ups
5 wall walks
3 bar muscle-ups
5 wall walks

Beginner option:
For time:
12 inchworms + push-up
9 jumping pull-ups
9 inchworms + push-up
6 jumping pull-ups
6 inchworms + push-up
3 jumping pull-ups
3 inchworms + push-up

Movement resources:
The Handstand Walk
The Kipping Bar Muscle-Up
Mastering the Bar Muscle-Up
The Wall Walk

REST DAY

Read: “How Fit Are You?”

Complete as many reps as possible in 18 minutes of:
10 hang power snatches
10 wall-ball shots
10 knees-to-elbows

♀ 65 lb, 14-lb ball to 9 ft
♂ 95 lb, 20-lb ball to 10 ft

Post reps to comments.

Scaling:
Reduce the load of the barbell and the wall ball. The hang power snatches should be completed in 2 sets or less and the wall-ball shots should be unbroken. Reduce the range of motion of the knees-to-elbows to finish the reps in 2 sets or less.

Intermediate option:
Complete as many reps as possible in 18 minutes of:
10 hang power snatches
10 wall-ball shots
10 knees-to-armpits

♀ 55 lb, 10-lb ball to 9 ft
♂ 75 lb, 14-lb ball to 10 ft

Beginner option:
Complete as many reps as possible in 12 minutes of:
10 hang power snatches
10 wall-ball shots
10 hanging knee raises

♀ 35 lb, 6-lb ball to 9 ft
♂ 45 lb, 10-lb ball to 10 ft

Movement resources:
The Hang Power Snatch
The Wall-ball Shot
The Strict Knees-to-Elbow

3 rounds for time:
30 GHD sit-ups
15 deadlifts

♀ 205 lb
♂ 275 lb

Post time to comments.

Scaling:
Reduce the load of the barbell. The repetitions should be completed in 3 sets or less in each round. Reduce the volume of GHD sit-ups if you are not accustomed to this piece of equipment.

Intermediate option:
3 rounds for time:
20 GHD sit-ups to parallel
15 deadlifts

♀ 125 lb
♂ 185 lb

Beginner option:
3 rounds for time:
20 AbMat sit-ups
10 deadlifts

♀ 65 lb
♂ 95 lb

Movement resources:
The GHD Sit-Up
The Deadlift
What is a Deadlift?
The AbMat Sit-Up

REST DAY

Read: “What Is Fitness?”

For reps:
3 minutes of ring muscle-ups 3 minutes of shoulder presses
2 minutes of ring muscle-ups
2 minutes of shoulder presses
1 minute of ring muscle-ups
1 minute of shoulder presses

♀ 95 lb
♂ 135 lb

Post reps to comments.

Scaling:
Reduce the load of the shoulder press. Make sure you can perform at least 3 unbroken reps before breaking. If you are unable to perform ring muscle-ups, practice the movement holding you back (e.g., chest-to-bar pull-up, ring dip, low-ring transitions).

Intermediate option:
For reps:
3 minutes of kipping ring pull-ups
3 minutes of shoulder presses
2 minutes of kipping ring pull-ups
2 minutes of shoulder presses
1 minute of kipping ring pull-ups
1 minute of shoulder presses

♀ 65 lb
♂ 95 lb

Beginner option:
For reps:
3 minutes of low-ring transitions
3 minutes of shoulder presses
2 minutes of low-ring transitions
2 minutes of shoulder presses
1 minute of low-ring transitions
1 minute of shoulder presses

♀ 35 lb
♂ 45 lb

Movement resources:
The Kipping Muscle-Up
The Shoulder Press

For load:
Back squat, 3-3-3-3-3-3-3 reps

Post loads completed to comments.

Compare to 230403.

Scaling:
Increase the load across as many sets as possible. Advanced athletes should perform the workout with straight sets instead of ascending.

Movement resources:
The Back Squat

5 rounds, each for time, of:
400-meter run
Rest 2 minutes

Post your fastest and slowest time to comments.

Scaling:
Each interval should be treated as a near-maximal effort and should take no more than 2 minutes to complete. Reduce the distance to achieve the intended stimulus.

Beginner option:
5 rounds, each for time, of:
200-meter run
Rest 2 minutes

Movement resources:
CAP Tips: Running Position Drill
CAP Tips: Running Pulling in Place
CAP Tips: Running Falling Forward
CAP Tips: Running Change in Support Drill

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

Rest Day

Read: Why Culture Always Trumps Strategy

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

7 rounds for time of:
3 clean and jerks
50 double-unders

♀ 125 lb
♂ 185 lb

For every failed double-under, perform 3 burpees over the bar at the end of each round.

Post time to comments.

Scaling:
This should be a fast-paced couplet that balances strength and precision. Reduce the load of the clean and jerks to complete 3 reps in under 45 seconds. Modify the jump rope and burpee penalty to complete both movements in under 2 minutes each round.

Intermediate option:
7 rounds for time of:
3 clean and jerks
20 double-unders

♀ 95 lb
♂ 135 lb

For every failed double-under, perform 3 burpees over the bar at the end of each round.

Beginner option:
7 rounds for time of:
3 clean and jerks
20 single-unders
5 burpees

♀ 55 lb
♂ 75 lb

Movement resources:
Watch the Demo Video
The Clean and Jerk
The Double-Under
The Burpee

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

With a partner, 3-6-9-12-15-18-21-24-27-30 reps for time of:
Ski-erg calories
Bike-erg calories

Both athletes complete each round of the ladder on each machine. After each completes the prescribed number of calories for that round, athletes switch machines. Continue up the ladder, adding 3 calories every round until each athlete has completed 30 calories on both the ski erg and bike erg.

Post time to comments.

Scaling:
Reduce the volume of calories performed to finish the workout in under 30 minutes. Intermediate athletes can perform this workout as prescribed.

Beginner option:
With a partner, 2-4-6-8-10-12-14-16-18-20 reps each for time of:
Ski-erg calories
Bike-erg calories

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

Rest Day

Watch: The Power of Addiction and The Addiction of Power: Gabor Maté

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

For max reps:
Thrusters
Hang cleans

♀ 95-lb thrusters, 125-lb hang cleans
♂ 135-lb thrusters, 185-lb hang cleans

Warm up to the prescribed weight and hit a single, maximum-effort set for each movement. Rest as needed between each effort.

Post loads used and reps completed to comments.

Scaling:
Reduce load to perform at least 10 unbroken reps of each movement. Beginners should practice maintaining sound mechanics at moderate loads rather than performing a single-set of maximum reps.

Intermediate option:
For max reps:
Thrusters
Hang cleans

♀ 80-lb thrusters, 95-lb cleans
♂ 115-lb thrusters, 135-lb cleans

Beginner option:
For load:
5-5-5
Thrusters
5-5-5
Hang cleans

♀ 55-lb thrusters, 65-lb cleans
♂ 75-lb thrusters, 95-lb cleans

Movement resources:
The Thruster
The Hang Clean

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

For time:
10-9-8-7-6-5-4-3-2-1
Left-arm kettlebell snatches
Right-arm kettlebell snatches
1-2-3-4-5-6-7-8-9-10
Burpee box jump-overs

♀ 16-kg kettlebell, 20-inch box
♂ 24-kg kettlebell, 24-inch box

Post time to comments.

Scaling:
With a high volume of transitions, this workout requires consistent efforts on the kettlebell and box. Reduce the load of the kettlebell to keep all snatches unbroken and modify the burpee box jump-overs to avoid rest breaks between reps.

Intermediate option:
For time:
10-9-8-7-6-5-4-3-2-1
Left-arm kettlebell snatches
Right-arm kettlebell snatches
1-2-3-4-5-6-7-8-9-10
Burpee box jump-overs

♀ 12-kg kettlebell, 20-inch box
♂ 16-kg kettlebell, 24-inch box

Beginner option:
For time:
10-8-6-4-2
Left-arm kettlebell snatches
Right-arm kettlebell snatches
2-4-6-8-10
Burpee box step-overs

♀ 8-kg kettlebell, 12-inch box
♂ 12-kg kettlebell, 20-inch box

Movement resources:
The Kettlebell Snatch
The Burpee Box Jump-over

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

For time:
Row 1,000 meters
30 bench presses, body weight
Row 1,000 meters
20 bench presses
Row 1,000 meters
10 bench presses

Post time to comments.

Compare to 070113.

Scaling:
Reduce the distance of the row to keep each effort under 5 minutes. Reduce the load, and potentially the volume, of the bench presses to maintain sets of 5 or more reps at a time.

Intermediate option:
For time:
Row 1,000 meters
30 bench presses, ¾ body weight
Row 1,000 meters
20 bench presses
Row 1,000 meters
10 bench presses

Beginner option:
For time:
Row 700 meters
20 bench presses
Row 700 meters
15 bench presses
Row 700 meters
10 bench presses

♀ 45-lb barbell
♂ 65-lb barbell

Movement Resources:
The Bench Press
Rowing Technique

Rest Day

Read: “If” by Rudyard Kipling

If you can keep your head when all about you
Are losing theirs and blaming it on you,
If you can trust yourself when all men doubt you, But make allowance for their doubting too;
If you can wait and not be tired by waiting, Or being lied about, don’t deal in lies, Or being hated, don’t give way to hating, And yet don’t look too good, nor talk too wise:

If you can dream—and not make dreams your master;
If you can think—and not make thoughts your aim;
If you can meet with Triumph and Disaster And treat those two impostors just the same;
If you can bear to hear the truth you’ve spoken Twisted by knaves to make a trap for fools, Or watch the things you gave your life to, broken, And stoop and build ’em up with worn-out tools:

If you can make one heap of all your winnings And risk it on one turn of pitch-and-toss, And lose, and start again at your beginnings And never breathe a word about your loss; If you can force your heart and nerve and sinew To serve your turn long after they are gone,
And so hold on when there is nothing in you Except the Will which says to them: ‘Hold on!’

If you can talk with crowds and keep your virtue,
Or walk with Kings—nor lose the common touch, If neither foes nor loving friends can hurt you, If all men count with you, but none too much; If you can fill the unforgiving minute With sixty seconds’ worth of distance run,
Yours is the Earth and everything that’s in it,
And—which is more—you’ll be a Man, my son!

CHAD1000X

For time:
1,000 weighted step-ups

♀ 35-lb ruck, 20-inch box
♂ 45-lb ruck, 20-inch box

Post time to comments.

Sara Wilkinson, GORUCK, and CrossFit present the Hero workout CHAD1000X in honor of Navy SEAL Chad Wilkinson who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention.

Click here to officially register and to learn more about CHAD1000X and The Step Up Foundation’s mission to raise awareness around and prevent veteran suicide.

Scaling:
Complete as a team, with a partner, or individually for time. Reduce the load and height of the step-up as needed.

Intermediate option:
For time:
1,000 weighted step-ups

♀ 20-lb ruck, you pick the height of the step-ups
♂ 30-lb ruck, you pick the height of the step-ups

Beginner option:
For time:
1,000 unweighted box step-ups

No rucksack. You pick the height of the step-ups.

Video Resources:

Watch Now → Tips for Beginners

Watch Now → Partner Tips

Rest Day

Pay it forward. Buy someone a cup of coffee today.

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

Bradley
10 rounds for time of:
100-m sprint
10 pull-ups
100-m sprint
10 burpees
Rest 30 seconds

Post time to comments

Compare to 110817.

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany; daughter Chloe; parents Gary and Paula; and brother Ryan.

Scaling:
Modify the sprint to a fast jog to maintain consistent splits for each round. Reduce the volume of pull-ups or scale to ring rows. Reduce the volume of burpees to complete each set in short, fast efforts.

Intermediate option:
10 rounds for time of:
100-m sprint
7 pull-ups
100-m sprint
7 burpees
Rest 30 seconds

Beginner option:
10 rounds for time of:
50-m run
7 ring rows
50-m run
7 burpees
Rest 30 seconds

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

Jerry
For time:
Run 1 mile
Row 2,000 meters
Run 1 mile

Post time to comments.

Compare to 211118.

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

Scaling:
Reduce the distance of either the run, the row, or both as needed to complete each individual effort in under 10:00. Intermediate athletes can perform this workout as prescribed.

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

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

Holleyman
30 rounds for time of:

5 wall-ball shots
3 handstand push-ups
1 power clean

♀ 14-lb ball, 155-lb clean
♂ 20-lb ball, 225-lb clean

Post time to comments.

Compare to 211122.

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin; son Zachary; parents Ross and Glenda; and siblings Kelly and Daniel.

Scaling:
This is a long Hero workout. Reduce the overall rounds in order to complete the work in 25 minutes or less.

Intermediate option:
25 rounds for time of:

5 wall-ball shots
3 handstand push-ups
1 power clean

♀ 14-lb ball, 125-lb clean
♂ 20-lb ball, 185-lb clean

Beginner option:
10 rounds for time of:

5 wall-ball shots
3 push-ups
1 power clean

♀ 6-lb ball, 55-lb clean
♂ 10-lb ball, 75-lb clean

Meet Guest Programmer - Dale King: Nov. 6-19, 2023.

Liam
For time:
800-m plate run
100 toes-to-bars
50 front squats
10 rope climbs, 15 ft
800-m plate run

♀ 105-lb barbell, 35-lb plate
♂ 155-lb barbell, 45-lb plate

Partition the toes-to-bars, front squats, and rope climbs as needed. Start and finish with the run.

Post time to comments.

Compare to 170321

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

Scaling:
Reduce the distance and load for the runs to finish each in 5 minutes or less and the load of the squats to maintain sets of 5 or more. Reduce the volume and/or modify the toes-to-bars and rope climbs to minimize rest breaks.

Intermediate option:
For time:
800-m plate run
70 toes-to-bars
50 front squats
5 rope climbs, 15 ft.
800-m plate run

♀ 95-lb barbell, 35-lb plate
♂ 135-lb barbell, 45-lb plate

Beginner option:
For time:
600-m run
50 hanging knee raises
30 front squats
10 rope climbs, lying to standing
600-m run

♀ 35-lb barbell
♂ 45-lb barbell

Rest Day

Post thoughts to comments.

Shawn
5-mile run

Run in 5-minute intervals, stopping after each to perform 50 squats and 50 push-ups before beginning the next 5-minute run interval.

Post time and number of intervals to complete the 5 miles to comments.

Compare to 150208.

U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell. Hogan is survived by his parents, Richard and Jean; and sister, Nicole.

Scaling:
Reduce run distance to complete this workout in 6 sets or less and under 45 minutes in total. Reduce squat and push-up reps as needed to keep the total volume of this workout within your current physiological tolerance.

Intermediate option:
4-mile run

Run in 5-minute intervals, stopping after each to perform 25 squats and 25 push-ups before beginning the next 5-minute run interval.

Beginner option:
2.5-mile walk or jog

Walk or jog in 5-minute intervals, stopping after each to perform 10 squats and 10 knee push-ups before beginning the next 5-minute run interval.

Fran
21-15-9 reps for time of:

Thrusters
Pull-ups

♀ 65 lb ♂ 95 lb

Log Fran scores in the CrossFit Games App. Post workout and time to comments.
Compare to 200805.

Scaling:
This benchmark is intended to be a sprint. Experienced athletes should go hard and shoot for a PR! Choose a load for the thruster that allows you to complete at least 15 unbroken reps. Select a pull-up option that allows each round to be completed with minimal rest. Intermediate athletes should establish a goal for this workout and create a plan for breaking up the thrusters and/or pull-ups if necessary.

Intermediate option:
21-15-9 reps for time of:
Thrusters
Pull-ups, scaled as needed

♀ 55 lb ♂ 75 lb

Beginner option:
21-15-9 reps for time of:
Thrusters
Ring rows

♀ 22 lb ♂ 35 lb

Rest Day

Post thoughts to comments.

For time:
21-15-9
Box jumps
12-9-6
Clean and jerks

♀ 24-in box, 125-lb clean and jerks
♂ 30-in box, 185-lb clean and jerks

Post time to comments.

Scaling:
This descending couplet is meant to be heavy and fast. Reduce the load and height of the box to move through each movement at high intensity.

Intermediate option:
For time:
21-15-9
Box jumps
12-9-6
Clean and jerks

♀ 20-in box, 95-lb clean and jerks
♂ 24-in box, 135-lb clean and jerks

Beginner option:
For time:
20-16-10
Box step-ups
12-9-6
Clean and jerks

♀ 12-in box, 35-lb clean and jerks
♂ 20-in box, 45-lb clean and jerks