CrossFit's Workout Of The Day

For time:
400-meter bear crawl
400-meter run
400-meter walking lunges
400-meter run

Post time to comments.

Stimulus and Strategy:
Today's workout is a grunt-work-style workout that requires some mental fortitude and perseverance. The name of the game is to keep moving forward and minimize long-winded breaks. Aim to complete both the bear crawl and the walking lunges in 15 minutes or less each. For the runs, use these as recovery, but aim to complete them in 2:30 or faster. If you have gloves and knee pads/sleeves, today is a good day to use them.

Intermediate option:
Same as Rx'd.

Beginner option:
For time:
100-meter bear crawl
200-meter run
100-meter walking lunges
200-meter run

Resources:
Pose Running Drills | Lean and Pull
The Bear Crawl
The Walking Lunge

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For time:
100 double-unders
60 dumbbell deadlifts
100 double-unders
45 dumbbell hang power cleans
100 double-unders
30 dumbbell push jerks

♀ 50-lb dumbbells
♂ 70-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today, we have a very grip- and shoulder-heavy workout. Even with the heavy dumbbells, try to keep moving with minimal breaks through all movements. Aim to complete the jump rope in under 2:30 each time, and the dumbbell movements in no more than 6 sets each. As you get farther into this one, use your legs and hips to keep the weight moving. This workout will not get easier each round, so make sure you are confident with the loads and scales you select.

Intermediate option:
For time:
70 double-unders
60 dumbbell deadlifts
70 double-unders
45 dumbbell hang power cleans
70 double-unders
30 dumbbell push jerks

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Beginner option:
For time:
60 single-unders
30 dumbbell deadlifts
60 single-unders
25 dumbbell hang power cleans
60 single-unders
20 dumbbell push jerks

♀ 10-lb dumbbells
♂ 20-lb dumbbells

Resources:
The Double-Under
The Dumbbell Deadlift
The Dumbbell Hang Power Clean
The Dumbbell Push Jerk
The Single-Under

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Rest Day

CrossFit Isn't Just for the Elite. It Never Was.

CrossFit started with Navy SEALs and Special Forces operators, and that reputation stuck — maybe too well. The truth is, the same methods that forge elite soldiers are exactly what the rest of us need to stay strong, capable, and independent for life. Whatever your age or starting point, this is your program too.

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Overhead squat 8-8-8-8 reps

Then,

Complete as many rounds and reps as possible in 6 minutes of:
40 overhead squats
30 deficit push-ups

♀ 55-lb barbell and a 2-inch deficit
♂ 75-lb barbell and a 4-inch deficit

Post loads and reps to comments.

Stimulus and Strategy:
Today, you'll take on 4 sets of 8 heavy overhead squats, followed by a fast AMRAP. Plan to record your heaviest lift that meets the full range of motion with quality. Plan to start a new set every 4 minutes for about 15 minutes total. After that, we get to load it down, but spice it up with a 6-minute AMRAP. The goal is to practice sound overhead squat technique for big sets of 15 or more at conditioning speeds. The deficit push-up adds a little more fun to the workout and will challenge the Murph-proficient athletes, while allowing all athletes to try a new range of motion. We are looking for a comfortable set of 10 consecutive reps to be cleared for the full sets of 30. Scale the reps before varying the movement — 15 reps per round will do the job.

Intermediate option:
Overhead squat 8-8-8-8 reps

Then,

Complete as many rounds and reps as possible in 6 minutes of:
40 overhead squats
30 deficit push-ups

♀ 45-lb barbell and a 1-inch deficit
♂ 65-lb barbell and a 2-inch deficit

Beginner option:
Overhead squat 8-8-8-8 reps

Then,

Complete as many reps as possible in 6 minutes of:
20 overhead squats
15 push-ups from the knees

♀ 15-lb barbell
♂ 35-lb barbell

Resources:
The Overhead Squat
A Fresh Take on the Lowly Push-Up
Push-Up From the Knees

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On a 1-minute clock for 8 rounds, complete:
100-meter sprint
Max clean and jerks

Rest 3 minutes between rounds. Score is your total clean-and-jerk reps.

♀ 75-lb barbell
♂ 115-lb barbell

Post total reps to comments.

Stimulus and Strategy:
Today's workout is 8 sprint efforts. Sprint the 100 meters as quickly as you can, get to the barbell, and complete as many clean and jerks as possible before the minute is up. Choose a light-to-moderate barbell load that allows you to cycle through reps quickly for touch-and-go reps. Practice barbell cycling in the warm-up to enhance your efficiency. Aim to complete the sprint in 30 seconds or faster, giving you around 30 seconds for clean and jerks.

Intermediate option:
On a 1-minute clock for 8 rounds, complete:
100-meter sprint
Max clean and jerks

Rest 3 minutes between rounds. Score is your total clean-and-jerk reps.

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
On a 4-minute clock for 8 rounds, complete:
100-meter run
6 clean and jerks

Rest the remainder of each round.

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Running | Position Drill
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk

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For time:
2,000-meter row

Compare to 241230.

Post time to comments.

Stimulus and Strategy:
Today, you'll push the limits with a 2,000-meter row time trial. Hit this one with an all-out effort! Look at your last 2K row test, and use that time to gauge how you’ll approach today’s workout. Plan to push the pace with all you’ve got while also maintaining sound mechanics. Find and hold a sustainable pace for the first 6 minutes, then speed up at the end. Those performing the workout as prescribed should target somewhere between 1:45-2:30/500 meters.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
Rowing Technique Tips
Rowing | Faults and Fixes
Rowing Body Position Tips

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Rest Day

You're Not Slowing Down. You're Just Getting Started.

The standard script says your best and fittest years are behind you after 40. CrossFit disagrees. Here's why functional movement, scaled thoughtfully and coached well, may be the most powerful thing you can do to protect your independence, reverse decline, and add real life to your years.

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5 rounds, each for time, of:
75-foot kettlebell front-rack carry
15 box jump-overs
75-foot kettlebell front-rack carry

Rest 2 minutes after each round.

♀ 35-lb kettlebells and a 20-inch box
♂ 53-lb kettlebells and a 24-inch box

Post times for each round to comments.

Stimulus and Strategy:
Today’s workout focuses on moving quickly under fatigue. This effort capitalizes on your rest time, which allows you to recover and hit the next one hard. Choose a challenging front-rack carry weight that still allows for unbroken efforts. Make sure the kettlebells are in a true front-rack position, not resting on the shoulders. Plan to sprint through the box jump-overs, finishing the 15 reps in 1 minute or less.

Intermediate option:
5 rounds, each for time, of:
75-foot kettlebell front-rack carry
15 box jump-overs
75-foot kettlebell front-rack carry

Rest 2 minutes after each round.

♀ 26-lb kettlebells and a 20-inch box
♂ 35-lb kettlebells and a 24-inch box

Beginner option:
5 rounds, each for time, of:
50-foot kettlebell front-rack carry
10 box jump-overs
50-foot kettlebell front-rack carry

Rest 2 minutes after each round.

♀ 18-lb kettlebells and a 12-inch box
♂ 26-lb kettlebells and a 20-inch box

Resources:
Box Jump-Over Variations
The Double-Kettlebell Front-Rack Carry

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Drew

For time:

Kraus
200-meter run
30 pull-ups
30 hand-release push-ups
4 deadlifts

Rest 30 seconds

Scott
400-meter run
25 pull-ups
25 hand-release push-ups
4 deadlifts

Rest 30 seconds

Good
600-meter run
20 pull-ups
20 hand-release push-ups
4 deadlifts

Rest 30 seconds

Cully
800-meter run
15 pull-ups
15 hand-release push-ups
4 deadlifts

Rest 30 seconds

Night Stalkers
269 box step-ups

Perform the full workout with a weight vest.
Each round honors one of the Night Stalker Heroes, who died in a helicopter crash on Sept. 17, 2025.

♀ 1.5x bodyweight deadlift, 14-lb vest, and a 20-inch box
♂ 1.5x bodyweight deadlift, 20-lb vest, and a 20-inch box

Post time to comments.

Stimulus and Strategy:
Today, we have a Hero workout in honor of Chief Warrant Officer 3 Andrew “Drew” Gunnison Cully, 35, of Ozark, Missouri, and the legendary Night Stalkers of C Company, 4th Battalion, 160th Special Operations Aviation Regiment (SOAR). Cully died on Sept. 17, 2025, when his MH-60M Black Hawk helicopter crashed during a training mission near Joint Base Lewis-McChord, Washington. He was serving with C Company, 4th Battalion, 160th Special Operations Aviation Regiment (SOAR) — the legendary Night Stalkers. Born May 12, 1990, in Springfield, Missouri, Cully graduated from Missouri State University, was commissioned as a second lieutenant in 2013, and advanced to captain. He later achieved CW3, served as an instructor pilot, earned a master’s degree, and was selected for the elite 160th SOAR. He is survived by his wife, Layne, and children, Lennox and Abbott.

Each section of this workout honors one of the heroes who died in that helicopter crash. As with many Hero workouts, this workout is a long grind and is more about the effort and your mindset than the scoreboard. The pull-ups and push-ups are challenging, but each movement should not take longer than 1:30 to complete on any round. The deadlifts are intended to be moderately heavy, where 4 reps can be completed consecutively. Try to complete Kraus in under 5 minutes, Scott in under 6 minutes, Good in under 7 minutes, Cully in under 8 minutes, and the step-ups in under 15 minutes.

Intermediate option:
For time:

Kraus
200-meter run
20 pull-ups
20 hand-release push-ups
4 deadlifts

Rest 30 seconds

Scott
400-meter run
15 pull-ups
15 hand-release push-ups
4 deadlifts

Rest 30 seconds

Good
600-meter run
10 pull-ups
10 hand-release push-ups
4 deadlifts

Rest 30 seconds

Cully
800-meter run
5 pull-ups
5 hand-release push-ups
4 deadlifts

Rest 30 seconds

Night Stalkers
269 box step-ups

♀ Bodyweight deadlift, no weight vest, and a 20-inch box
♂ Bodyweight deadlift, no weight vest, and a 20-inch box

Beginner option:
For time:

Kraus
Run/walk 1:00 away from the gym, then back
20 jumping pull-ups
20 hand-release push-ups from knees
4 deadlifts

Rest 30 seconds

Scott
Run/walk 1:30 away from the gym, then back
15 jumping pull-ups
15 hand-release push-ups from knees
4 deadlifts

Rest 30 seconds

Good
Run/walk 2:00 away from the gym, then back
10 jumping pull-ups
10 hand-release push-ups from knees
4 deadlifts

Rest 30 seconds

Cully
Run/walk 2:30 away from the gym, then back
5 jumping pull-ups
5 **hand-release push-ups **from knees
4 deadlifts

Rest 30 seconds

Night Stalkers
150 box step-ups

♀ Challenging but manageable deadlift load, no weight vest, and a 20-inch box
♂ Challenging but manageable deadlift load, no weight vest, and a 20-inch box

Resources:
Running | Position Drill
The Kipping Pull-Up
The Hand-Release Push-Up
The Deadlift
The Box Step-Up
Jumping Pull-Up Progression

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Rest Day

Why CrossFit Is the Best Sport-Specific Training (Even Though It's Not Sport-Specific)

Parents want to know what sport-specific training you offer for their athlete. Coaches promise specialized programs for every sport. But here's the truth: the best preparation for any sport isn't mimicking it in the gym; it's building comprehensive fitness through CrossFit's general physical preparedness.

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For time:
15 power snatches
24/30-calorie bike
15 power snatches

♀ 75-lb barbell
♂ 115-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout is a sprint, so don't hold back. Choose a light-to-moderate snatch loading that allows you to perform some touch-and-go reps and keep moving consistently. Push the pace on the bike and aim to complete the calories in 3 minutes or less.

Intermediate option:
For time:
15 power snatches
24/30-calorie bike
15 power snatches

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
For time:
12 power snatches
18/24-calorie bike
12 power snatches

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Power Snatch
Rogue Echo Bike

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10 rounds for time of:
2 rope climbs to 15 feet
10 GHD sit-ups
25 double-unders

Post time to comments.

Stimulus and Strategy:
Get ready for a longer triplet today. Manage rest early on the rope climbs and GHD sit-ups to ensure you never hit failure on either movement. Aim to finish the rope climbs in less than 45 seconds each round and the GHD sit-ups and double-unders in less than 30 seconds each round. Be mindful of wasted time during transitions. Simply prolonging each transition by 5 seconds will lead to an additional 2 or more minutes of workout time.

Intermediate option:
10 rounds for time of:
1 rope climb to 15 feet
7 GHD sit-ups to parallel
30 seconds of double-under attempts

Beginner option:
7 rounds for time of:
2 pull-to-stands
10 AbMat sit-ups
15 penguin taps

Resources:
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The GHD Sit-Up
The Double-Under
The Pull-to-Stand
GHD Sit-Up Progression
The AbMat Sit-Up
The Penguin Tap

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Hang squat clean 2-2-2-2-2-2-2 reps

Compare to 240115.

Post loads to comments.

Stimulus and Strategy:
Today, you'll build to a heavy double hang squat clean — plan to have some fun and lift heavy. Look back at your last 2-rep hang squat clean in January 2024 to help gauge your effort and goal for the day. Hit the first set around 70-75% of your 1-rep-max clean. Advanced athletes should build to a max for the day, potentially hitting a PR. If this movement is new for you, plan to find a challenging load that still allows you to practice pulling under the bar quickly with sound mechanics.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Hang Squat Clean

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Rest Day

Is Hanging From a Bar Worth Your Time? A CrossFit Reality Check

Social media says hanging from a bar will change your life. The AI voice guy promises superhuman powers by Day 10. But what does hanging actually do for your CrossFit training, and is it worth the hype?

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For time:
40-calorie row
15 muscle-ups
40-calorie row
10 muscle-ups
40-calorie row
5 muscle-ups

Post time to the comments.

Stimulus and Strategy:
Today's workout is a movement redundant couplet. Expect upper-body pulling and hip flexor fatigue on the rower to challenge your muscle-up sets. Emphasize long legs on the muscle-up to ensure an efficient kip. Push the pace on the rower as you are able; however, be sure to maintain legs before arms to avoid blowing up before getting to the rings. Perform sets on the rings that limit your chance of reaching failure. Consider fast sets of 2-5 reps, depending on your capacity. If necessary, use the rower as a place to recover and focus on your leg drive, sitting up tall, and breathing.

Intermediate option:
For time:
40-calorie row
15 low-ring or jumping muscle-ups
40-calorie row
10 low-ring or jumping muscle-ups
40-calorie row
5 low-ring or jumping muscle-ups

Beginner option:
For time:
30-calorie row
15 low-ring transitions
30-calorie row
10 low-ring transitions
30-calorie row
5 low-ring transitions

Resources:
Rowing Body Position Tips
The Kipping Muscle-Up
The Low-Ring Muscle-Up
The Jumping Ring Muscle-Up
Low-Ring Muscle-Up Transition Tips

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Kelly

5 rounds for time of:
400-meter run
30 box jumps
30 wall-ball shots

♀ 14-lb medicine ball to a 9-foot target and a 20-inch box
♂ 20-lb medicine ball to a 10-foot target and a 24-inch box

Compare to 240330.

Post time to comments.

Stimulus and Strategy:
Today's workout is the CrossFit benchmark Kelly. Kelly is a long grind, but the goal is to keep moving throughout. This workout rewards consistency. If you need to take a few extra breaths, do so during your transition to the next movement. Maintain large chunks of box jumps and wall-ball shots. Try to keep moving on the box jumps and perform the wall-ball shots in 2 sets or fewer in each round. You can recover a bit on the run, but don't take longer than 2:15. You can afford to run a little slower if it means faster and bigger sets on the other movements. If scaled correctly, a single round should take no more than 6 minutes to complete.

Intermediate option:
4 rounds for time of:
400-meter run
20 box jumps
30 wall-ball shots

♀ 10-lb medicine ball to a 9-foot target and a 20-inch box
♂ 14-lb medicine ball to a 10-foot target and a 24-inch box

Beginner option:
4 rounds for time of:
200-meter run
20 box jumps
20 wall-ball shots

♀ 6-lb medicine ball to an 8-foot target and a 12-inch box
♂ 10-lb medicine ball to a 9-foot target and a 12-inch box

Resources:
Running | Change in Support Drill
The Box Jump
The Wall-Ball Shot
Watch “Kelly Kelly Does Kelly”

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Rest Day

Rest in Peace, Rob Orlando

Rob Orlando, four-time CrossFit Games competitor, founder of Hybrid Athletics, and the man behind the legendary Pig, died this week after a two-year battle with cancer. He was 50. This video is our tribute to a true force in the CrossFit community and the legacy he leaves behind.

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Front squat 3-3-3-3-3 reps

Compare to 260120.

Post loads to comments.

Stimulus and Strategy:
Today, you get to lift heavy relative to your capacity. The effort should require all of your focus and attention to execute each set. Look back to Jan. 20, 2026, to see your most recent 3-rep front squat. Or if you are familiar with a recent 1-rep-max front squat, lift around 70% or more. Perform a new set every 3-4 minutes to give ample rest between lifts. If you don't feel like you need that much rest, go heavier as long as mechanics allow.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Front Squat

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Complete as many rounds and reps as possible in 15 minutes of:
3 wall walks
15 burpees
60 double-unders

Post total reps to comments.

Stimulus and Strategy:
Today, we have a fast-paced workout. Try to complete each of the three movements in 3 minutes or less to start. Be prepared for the wall walks to make the burpees more challenging as you start to fatigue; scale as needed to maintain the intended time domain. Make sure you keep your shoulders relaxed during the double-unders to give them a break before going back to the wall walks.

Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
2 wall walks
15 burpees
40 double-unders

Beginner option:
3 rounds for time of:
3 inchworm + push-ups
10 burpees or up-downs
40 single-unders

Rest 1 minute between rounds.

Resources:
The Wall Walk
The Burpee
The Double-Under
The Inchworm + Push-Up
The Up-Down
The Single-Under

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For time:
800-meter run
80 pull-ups
80 deadlifts
800-meter run

Partition the pull-up and deadlift reps any way.

♀ 95-lb barbell
♂ 135-lb barbell

Post time to comments.

Stimulus and Strategy:
This is a high-rep and grippy workout. Keep in mind, we did pull-ups on Saturday, but at a lower intensity. This redundancy is intentional, but if you are sore, consider reducing the reps or decreasing the difficulty of the movement to keep intensity high. The deadlifts are light, but the volume will fatigue the posterior, making the last run so much fun. Buckle up for a fight when you hit the last 400 meters. Try to complete both runs between 3:30 and 4:30. The pull-ups and deadlifts should be completed in under 10 minutes and can be partitioned any way. For scaling, consider what can be completed in under 1 minute, and that rep scheme or movement variation will be your prescription. Examples per minute include 10 pull-ups/10 deadlifts (8 minutes of work), 8 pull-ups/8 deadlifts (10 minutes). If you cannot sustain a cadence of 8/8, reduce volume and or modify the movement selection. The first half of this workout should feel manageable. The second half is the real test.

Intermediate option:
For time:
800-meter run
60 pull-ups
60 deadlifts
800-meter run

Partition the pull-up and deadlift reps any way.

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
3 rounds for time of:
200-meter run
20 jumping pull-ups
20 deadlifts
200-meter run

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Pose Running Drills | Pose Alignment
The Kipping Pull-Up
The Deadlift
The Jumping Pull-Up

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Rest Day

Sound Hip Function: The CrossFit Secret to Athletic Power You May Be Missing

If you want to know what separates elite athletes from everyone else, look at their hips. Sound hip function is the foundation of athletic power. And the good news? CrossFit movements train it naturally.

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For time:
21 L pull-ups
42 thrusters
18 L pull-ups
36 thrusters
15 L pull-ups
30 thrusters
12 L pull-ups
24 thrusters
9 L pull-ups
18 thrusters

♀ 35-lb barbell
♂ 45-lb barbell

Post time to comments.

Stimulus and Strategy:
This workout will be a grind for most athletes. Expect the L pull-ups to be the most challenging, but if you have the capacity, give them a try, even if you need to reduce the reps or use a band. On the thrusters, try for big sets. You can almost always do another rep with the empty bar — you may not want to, but today is the day to go for it.

Intermediate option:
For time:
12 strict pull-ups
30 thrusters
9 strict pull-ups
24 thrusters
6 strict pull-ups
18 thrusters
3 strict pull-ups
12 thrusters
1 strict pull-up
6 thrusters

♀ 35-lb barbell
♂ 45-lb barbell

Beginner option:
For time:
15 ring rows
15 thrusters
12 ring rows
12 thrusters
9 ring rows
9 thrusters
6 ring rows
6 thrusters
3 ring rows
3 thrusters

♀ 15-lb barbell
♂ 25-lb barbell

Resources:
The L Pull-Up
The Thruster
The Strict Pull-Up
The Ring Row

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8 rounds for time of:
5 box jump-overs
5 hang power cleans

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

Post time to comments.

Stimulus and Strategy:
Today, we have taller box jumps paired with heavy hang power cleans. Expect this to be a very high-power output workout that will challenge you more with each round. Choose a weight and height that allows you to maintain unbroken sets through the first several rounds. Be prepared to take a quick break after each set of box jumps to ensure you’re ready for that heavy barbell. Set that hook grip and get full hip extension on each rep.

Intermediate option:
8 rounds for time of:
5 box jump-overs
5 hang power cleans

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

Beginner option:
8 rounds for time of:
5 box step-overs
5 hang power cleans

♀ 35-lb barbell and a 16-inch box
♂ 45-lb barbell and a 20-inch box

Resources:
Box Jump-Over Variations
The Hang Power Clean
The Box Step-Over

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Rest Day

Why Stance and Grip Are CrossFit's Critical Performance Details

Before you lift that barbell or jump to that pull-up bar, there's one thing you should check every single time, but most athletes don't. Your stance and grip determine whether you can execute a movement correctly, and getting them right is easier than you think.

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Push press 3-2-2-1-1-1 reps

Compare to similar 230509, 250120, and 260323.

Post your loads to comments.

Stimulus and Strategy:
Today's heavy day focuses on building strength overhead. Compare to your last heavy push press and use it to help gauge the loads you pick today. Build to a challenging single push press over the course of 6 sets, starting with a set of 3, then 2 sets of 2, and finally, 3 singles, building in load. Start at around 75% or more of your 1-rep max for the set of 3, and try for a PR on the second or third single, if you’re feeling good with sound mechanics.

Intermediate option:
Same as Rx'd.

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

Resources:
The Push Press

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3 rounds for time of:
400-meter run
30 kettlebell snatches
20 kettlebell swings

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Post time to comments.

Stimulus and Strategy:
Today's workout is a triplet that will tax your overall conditioning. A unique component is that the movements are redundant in their functions, and will place a significant demand on the posterior chain and grip. Switch hands as needed on the kettlebell snatches, but try to get through each round of snatches and swings unbroken or with one short break. Resist the urge to pace yourself on the run and push hard.

Intermediate option:
3 rounds for time of:
400-meter run
30 kettlebell snatches
20 kettlebell swings

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Beginner option:
3 rounds for time of:
200-meter run
20 dumbbell snatches
10 dumbbell swings

♀ 15-lb dumbbell
♂ 25-lb dumbbell

Resources:
Running | Pulling and Foot Tapping
The Kettlebell Snatch
The Kettlebell Swing
The Dumbbell Snatch
The Dumbbell Swing

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For reps:
Tabata air squats
Tabata push-ups
Tabata AbMat sit-ups
Tabata walking lunges

Each Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rounds.

Post total reps to comments.

Stimulus and Strategy:
Today's workout is made up of four back-to-back Tabata intervals. The Tabata interval is 8 rounds of 20 seconds of work, followed by 10 seconds of rest for each movement. Push to keep moving for as much of each 20-second effort as possible, shooting for at least 8 reps per interval. Expect the push-ups to be the most challenging. Rest as needed, but always try to squeeze out one more rep.

Intermediate option:
Same as Rx'd.

Beginner option:
For reps:
Reverse Tabata air squats
Reverse Tabata push-ups
Reverse Tabata AbMat sit-ups
Reverse Tabata walking lunges

Each reverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 rounds.

Resources:
The Air Squat
The Push-Up
The AbMat Sit-Up
The Walking Lunge

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Rest Day

The One CrossFit Concept That Will Make Every Lift More Efficient

You've probably heard your coach talk about "bar path" or keeping the bar "close to your body." But do you know why it matters? Understanding the frontal plane — the invisible line that determines efficiency in every movement you do — will change how you approach every lift.

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Quarterfinals Workout 3

For time:

3 rounds of:
50 double-unders
10 deadlifts, first weight

2 rounds of:
50 double-unders
10 deadlifts, second weight

1 round of:
50 double-unders
10 deadlifts, third weight

Time cap: 12 minutes

♀ 155/185/225-lb barbell
♂ 225/275/315-lb barbell

Post time or reps to the comments.

Visit the CrossFit Games website for full details, including Age-Group variations of the workout.

Resources:
The Double-Under
The Deadlift
2026 CrossFit Games Quarterfinal Workout 3

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Quarterfinals Workout 2

For time, completed anyhow:
80 dumbbell hang squat cleans
40 bar muscle-ups

Use two dumbbells.

Time cap: 15 minutes

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time or reps to the comments.

Visit the CrossFit Games website for full details, including Age-Group variations of the workout.

Resources:
The Dumbbell Hang Squat Clean
The Kipping Bar Muscle-Up
2026 CrossFit Games Quarterfinal Workout 2

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Rest Day

Why CrossFit's Range of Motion Standards Will Keep You Moving for Life

You may think CrossFit's range-of-motion requirements are about rep standards and competition. They're not. Full range of motion is about training your body to handle whatever life throws at you today, tomorrow, and 30 years from now.

Find a gym near you:
View the CrossFit map