CrossFit's Workout Of The Day

Rest Day

Women Don’t Need a Special CrossFit Program

For decades, women have been told they need to train differently than men: lighter weights, less intensity, more caution. Two experienced CrossFit coaches break down why that message has always been wrong, what CrossFit's stance on training has been since day one, and how that plays out in real life, from heavy days and menopause to pregnancy and postpartum.

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3 rounds for time of:
30 GHD sit-ups
30 medicine-ball box step-ups
400-meter medicine-ball run

♀ 14-lb medicine ball and a 20-inch box
♂ 20-lb medicine ball and a 24-inch box

Post time to comments.

Stimulus and Strategy:
Today's workout is a longer grunt-style effort. After two days of upper-body pulling and pushing, it's time for lower-body and midline work. Aim to complete a single round in 8 minutes or faster. Choose a medicine ball weight that only requires minimal rest breaks during the step-ups and run — hold the ball any way you like for both. If you have limited experience with the GHD, scale range of motion, and/or total volume. It may also be a good idea to consider weighted or unweighted sit-ups instead.

Intermediate option:
3 rounds for time of:
20 GHD sit-ups to parallel
30 medicine-ball box step-ups
400-meter medicine-ball run

♀ 10-lb medicine ball and a 20-inch box
♂ 14-lb medicine ball and a 24-inch box

Beginner option:
3 rounds for time of:
20 sit-ups
20 medicine-ball box step-ups
200-meter run

♀ 6-lb medicine ball and a 12-inch box
♂ 10-lb medicine ball and a 12-inch box

Resources:
The GHD Sit-Up
The Medicine Ball Box Step-Up
Medicine-Ball Run
The AbMat Sit-Up

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21-18-15-12-9 reps for time of:
Dumbbell bench presses
Hand-release push-ups

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post your time to the comments.

Stimulus and Strategy:
Today, you'll take on Tank Top Time, a workout submitted for the Community Cup by Bobby Peters from CrossFit Sierra Pacific. Get ready to challenge your upper-body pressing muscle endurance as you repeat the same horizontal pressing pattern with two different movements. Find a moderate dumbbell load that lets you perform at least the first set with consistent sets of 7 or more reps and only short rest breaks. Today's push-up volume is high, and you'll likely need many breaks — just be sure to keep them short. Scale to do so.

Intermediate option:
21-18-15-12-9 reps for time of:
Dumbbell bench presses
Complete 10 hand-release push-ups after each set

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
18-15-12-9 reps for time of:
Dumbbell bench presses
Push-ups from the knees

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Resources:
The Dumbbell Bench Press
The Hand-Release Push-Up
Push-Up From the Knees

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For time:
50 pull-ups
50 hang squat cleans
50-calorie row

♀ 65-lb barbell
♂ 95-lb barbell

Post time to comments.

Stimulus and Strategy:
Today, you'll take on a chipper of higher-volume reps for three movements. Get ready for some conflicting pulling movement demands across all three. Shoot to finish the pull-ups, hang squat cleans, and row each in under 5 minutes. Find a light hang squat clean load that allows you to complete sets of at least 10 reps throughout the entire workout.

Intermediate option:
For time:
30 pull-ups
50 hang squat cleans
50-calorie row

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
For time:
30 jumping pull-ups
30 hang squat cleans
30-calorie row

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Kipping Pull-Up
The Hang Squat Clean
Rowing
Jumping Pull-Up Progression

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Rest Day

Setting the Record Straight on CrossFit, Part 2: Olympic Lifts, Community, and the Truth About Intensity

In Part 2 of our response to a viral CrossFit critique, we tackle the toughest claims yet: Olympic lifts are too dangerous to train under fatigue, CrossFit culture looks down on other athletes, and intensity is just about how destroyed you feel afterward. Here's what the critique got wrong, and what CrossFit actually teaches.

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LGOP (Little Groups of Paratroopers)

In teams of 2-4, 2 rounds for time of:
1,940-meter run (together)
250 air squats (split reps)
48 burpees (split reps)
509-meter run with one plate (together, share the plate)
101 push presses (split reps)
11 pull-ups (each athlete)
82 power cleans (split reps)

♀ 75-lb barbell and a 35-lb plate
♂ 115-lb barbell and a 45-lb plate

Post time to comments.

Stimulus and Strategy:
Today, we have a fun partner/team workout to honor our nation's paratroopers. Learn more about the 82nd Airborne Association. As soon as you start to slow down, switch out and let someone else go to work. Each piece of this workout has significance to the U.S. Army airborne forces:

1940 is the date of the birth of the U.S. Army airborne forces.
48 is the number of original parachute test platoon volunteers.
250 is for the 250-foot jump towers.
509 is for the 509th Parachute Infantry Battalion.
101 is symbolic of the 101st Airborne Division.
11 is symbolic of the 11th Airborne Division.
82 is symbolic of the 82nd Airborne Division.

Grab a few friends and get after it!

Intermediate option:
In teams of 2-4, 2 rounds for time of:
1,940-meter run (together)
250 air squats (split reps)
48 burpees (split reps)
509-meter run with one plate (together, share the plate)
101 push presses (split reps)
11 pull-ups (each athlete)
82 power cleans (split reps)

♀ 65-lb barbell and a 25-lb plate
♂ 95-lb barbell and a 35-lb plate

Beginner option:
In teams of 2-4, 2 rounds for time of:
1,200-meter run (together)
125 air squats (split reps)
24 burpees (split reps)
400-meter run with one plate (together, share the plate)
50 push presses (split reps)
11 ring rows (each athlete)
40 power cleans (split reps)

♀ 35-lb barbell and a 10-lb plate
♂ 45-lb barbell and a 15-lb plate

Resources:
Running | Partner Falling Drill
The Air Squat
The Burpee
The Push Press
The Kipping Pull-Up
The Power Clean
The Ring Row
Learn More

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Community Cup Workout 2

The CrossFit Total

1-rep-max back squat
1-rep-max press
1-rep-max deadlift

Compare to 220810.

Post loads to comments.

Stimulus and Strategy:
Welcome to the second workout of the 2026 Community Cup — a throwback to the 2007 CrossFit Games. If you're signed up for the Community Cup, perform the variation for your level. Remember, this year you can choose to compete in a level above your own. If you're not signed up, scale the workout to fit your needs and capacity.

Today is benchmark heavy day: a heavy 1-rep back squat, shoulder press, and deadlift.

If you're signed up for the Community Cup, pay attention to the competition format. At "3, 2, 1 … go," you'll have up to three attempts to establish your 1-rep-max squat, resting as much as needed between attempts. You cannot take more than three attempts, and you're not required to take all three. Then establish a 1-rep-max press, followed by a 1-rep-max deadlift, using the same format.

If you're not signed up, take as much time as you need to find your heavy lifts. Start with a couple of 3- to 5-rep sets in each lift before moving to singles and finding your max for the day. Aim for the heaviest lift possible in each movement today — around 85% or more of your 1-rep-max. Plan strategic jumps in load to optimize your effort and preserve energy for all three lifts.

If you're signed up for the Community Cup, don't forget to log your scores.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Back Squat
The Shoulder Press
The Deadlift
CrossFit Total Demo From 220810

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Rest Day

Setting the Record Straight on CrossFit, Part 1: Why ‘Our Specialty Is Not Specializing’

A well-known strength coach recently posted a list of things he doesn't love about CrossFit and got more than a few of them wrong. In Part 1 of this two-part response, we set the record straight on his claims about endurance athletes, work capacity, isolation exercises, and mixed-modality training, and explain why "our specialty is not specializing" isn't just a slogan; it's the whole point.

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For time:
200-foot single-dumbbell walking lunge
20 deficit strict handstand push-ups
150-foot single-dumbbell walking lunge
15 deficit strict handstand push-ups
100-foot single-dumbbell walking lunge
10 deficit strict handstand push-ups
50-foot single-dumbbell walking lunge
5 deficit strict handstand push-ups

♀ 35-lb dumbbell and 2-inch deficit
♂ 50-lb dumbbell and a 4-inch deficit

Post time to comments.

Stimulus and Strategy:
Today's descending workout has weighted walking lunges and strict deficit handstand push-ups. The goal is to complete the workout in 10 to 15 minutes.

Choose a dumbbell load that requires minimal rest breaks; aim for at least 50-foot intervals with no more than about 10 seconds of rest when you break. Hold the dumbbell any way you choose, provided it supports quality movement.

The strict deficit handstand push-up will test raw upper-body inverted pressing. Expect to need several sets to complete each round. As a guide, if you can do sets of 3 for 20-15-10-5 reps with no more than 10 seconds of rest between sets, attempt this workout Rx'd. Today, we'll find the most challenging gymnastic scale for the handstand push-up before scaling to dumbbell overhead presses. Let sets and hard-capped rest times guide your chosen volume and movement variation.

Intermediate option:
For time:
200-foot single-dumbbell walking lunge
15 strict handstand push-ups
150-foot single-dumbbell walking lunge
10 strict handstand push-ups
100-foot single-dumbbell walking lunge
5 strict handstand push-ups
50-foot single-dumbbell walking lunge
5 strict handstand push-ups

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
For time:
200-foot walking lunge
20 pike push-ups
150-foot walking lunge
15 pike push-ups
100-foot walking lunge
10 pike push-ups
50-foot walking lunge
5 pike push-ups

Resources:
The Single-Dumbbell Walking Lunge
The Deficit Strict Handstand Push-Up
The Strict Handstand Push-Up
The Walking Lunge
The Pike Push-Up

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For time:
5,000-meter row

Compare to 250923.

Post time to comments.

Stimulus and Strategy:
Today's workout looks intimidating and may seem like a daunting task. Looking at it as a whole, 5,000 meters seems like a lot, but try viewing it through a different lens: break the work into 500- to 1,000-meter chunks to make it manageable. Focus on keeping your split time (per 500-meter pace) consistent. Start with an easier pace, then speed up once you gain confidence, or hold one steady pace through the entire piece — both are great strategies. If you've done a 5,000-meter row before, use this as a chance to revisit that attempt and find where you can improve. Today is an opportunity to PR. Remember to sit up tall on the rower, breathe, and think positive thoughts.

Intermediate option:
Same as Rx'd.

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

Resources:
Rowing
Rowing Body Position Tips
Rowing Faults and Fixes

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5 rounds, each for time, of:
15 box jump-overs
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

Rest exactly 2 minutes between rounds.

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

Post time for each round to comments.

Stimulus and Strategy:
This twist on the Hero workout DT swaps in dumbbells and adds a spicy box jump-over, with rest after each set. Rounds will likely move faster than the barbell version since dumbbells are easier to hang onto. Use the rest to push each round like a sprint. Finish the box jump-overs, grab the dumbbells, and hang on! Keep deadlifts unbroken through all rounds. If needed, break the hang power cleans and shoulder-to-overheads into 2 sets, keeping rest breaks to 15 seconds or less — scale to maintain this. Reduce dumbbell load if needed to keep a flat back and sound shoulder position through the deadlifts and jerks. Advanced athletes: Aim for as many rounds as possible without putting the dumbbells down before moving up to a heavier load.

Intermediate option:
5 rounds, each for time, of:
15 box jump-overs
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

Rest exactly 2 minutes between sets.

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

Beginner option:
5 rounds, each for time, of:
10 box step-overs
9 dumbbell deadlifts
6 dumbbell hang power cleans
3 dumbbell shoulder-to-overheads

Rest exactly 2 minutes between sets.

♀ 10-lb dumbbells and a 12-inch box
♂ 15-lb dumbbells and a 16-inch box

Resources:
Box Jump-Over Variations
The Dumbbell Deadlift
The Dumbbell Hang Power Clean
The Dumbbell Push Jerk
The Dumbbell Push Press
The Box Step-Over

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Rest Day

From the Vault: Know Your Numbers

"My Fran time? I know it was under 12 minutes with somewhere between 45 and 95 lb. Does that help?" Sound familiar? If you can't remember your last Helen time or your deadlift PR, you're leaving results on the table. Top coaches reveal why tracking your numbers, not just showing up and working hard, is the real key to faster progress and hitting your goals.

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5 rounds for time of:
30 medicine-ball cleans
20 ring dips

♀ 14-lb medicine ball
♂ 20-lb medicine ball

Post time to comments.

Stimulus and Strategy:
This workout combines two movements that each pack a punch in very different ways. Expect the med-ball cleans to fatigue the lower body much quicker than you'd expect. Set a goal to move quickly through large chunks of reps before needing to take breaks. The ring dip volume is very high and will be the most difficult part of the workout for most. This movement will significantly tax the chest, shoulders, and triceps. If you're not able to perform 10-15 reps consecutively, plan to scale the reps or difficulty. Due to the volume of this workout, start conservatively, particularly for the ring dips. Do a small number of reps at a time, staying well short of muscular failure.

Intermediate option:
5 rounds for time of:
20 medicine-ball cleans
10 ring dips

♀ 14-lb medicine ball
♂ 20-lb medicine ball

Beginner option:
5 rounds for time of:
10 medicine-ball cleans
5 foot-assisted ring dips

♀ 6-lb medicine ball
♂ 10-lb medicine ball

Resources:
The Medicine-Ball Clean
The Ring Dip
Foot-Assisted Ring Dip Scaling Tips

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Community Cup Workout 1

For time:
1,000-meter row

Then,

5 rounds of:
25 pull-ups
7 shoulder-to-overheads

♀ 85-lb barbell
♂ 135-lb barbell

Compare to 200925.

Post time to comments.

Stimulus and Strategy:
Welcome to the first workout of the 2026 Community Cup! This workout comes from the 2007 CrossFit Games and is a hopper-style workout, meaning the movements were pulled at random to create a workout at the first Games. If you're signed up for the Community Cup, perform the variation for your level. If not, scale to fit your needs and capacity.

The row at the start is a trap — find a pace that lets you get off the rower and go straight into the 5 rounds. We're not adjusting the row distance for women, since it wasn't adjusted in 2007; to maintain the workout's integrity, men and women complete the same distance. All athletes should be off the rower in under 6 minutes.

This is a pull-up workout with 125 total reps in the Rx'd version, so strategy matters. Complete each set of 25 reps in 5 sets or fewer, with no singles and no sets under 3 reps — think 15/10, 10/8/7, 8/7/5/5, or 5/5/5/5/5 if needed.

For the push jerks, loading is on the lighter end of moderate — every round should be unbroken. If you think you could hit 10 reps before breaking, the weight is right; if you think you could hit 15, it's too light.

If you're signed up for the Community Cup, don't forget to log your scores.

Intermediate option:
For time:
1,000-meter row

Then,

5 rounds of:
15 pull-ups
7 shoulder-to-overheads

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For time:
1,000-meter row

Then,

5 rounds of:
10 ring rows
7 shoulder-to-overheads

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Rowing
The Kipping Pull-Up
The Push Press
The Push Jerk
The Ring Row

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Rest Day

What the CrossFit Games Don't Teach You

The CrossFit Games put the best athletes in the world on display, and there is genuinely no better place to watch fitness performed at its highest level. But elite competition also produces behaviors and shortcuts that everyday athletes should think twice before adopting. Here is how to watch the Games like a coach, not just a fan.

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Power clean 3-3-3-3-3 reps

Compare to 260717.

Post loads to comments.

Stimulus and Strategy:
Today, you'll build to max loads for 5 sets of 3 power cleans. Look back at July 17 to compare your last heavy power clean attempts. Plan to gradually build up in load, starting with a challenging first set of 3 at around 70-75% of your 1-rep max. Rest 3-4 minutes between sets to maximize recovery and preparation for the next set.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Power Clean

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For time:
50 double-unders
50 AbMat sit-ups
5 strict muscle-ups
40 double-unders
40 AbMat sit-ups
4 strict muscle-ups
30 double-unders
30 AbMat sit-ups
3 strict muscle-ups
20 double-unders
20 AbMat sit-ups
2 strict muscle-ups
10 double-unders
10 AbMat sit-ups
1 strict muscle-up

Post time to comments.

Stimulus and Strategy:
Today's fast-paced, higher-skill workout will challenge your shoulders and midline. Plan to push the pace, but know that going too fast may cause you to miss reps on the muscle-ups. Today is not the day to struggle through double-unders, so aim to finish the first two sets of jump rope in 1 minute or less. The descending rep scheme should allow you to push the pace throughout, especially in the last two rounds.

Intermediate option:
50-40-30-20-10 reps for time of:
Double-unders
AbMat sit-ups

Perform 2 strict muscle-ups after each round.

Beginner option:
For time:
30 single-unders
30 feet-anchored sit-ups
3 low-ring transitions
20 single-unders
20 feet-anchored sit-ups
2 low-ring transitions
10 single-unders
10 feet-anchored sit-ups
1 low-ring transition

Resources:
The Double-Under
The AbMat Sit-Up
The Strict Muscle-Up
The Single-Under
The Foot-Anchored Sit-Up
Low-Ring Muscle-Up Transition Tips

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3 rounds for time of:
800-meter run
15 overhead squats

♀ 105 lb
♂ 155 lb

Post time to comments.

Stimulus and Strategy:
Today's workout is a spin on the classic benchmark workout Nancy, with longer runs and heavier loading. Push the pace on the run efforts, while still ensuring you can get to the barbell and right to work. Aim to finish each run in under 4:30. Choose a moderately heavy load that's challenging — one that may allow you to go unbroken to start but will likely require breaking the reps into 2-3 sets. Consider 10/5, 8/7, or even 5/5/5 as possible rep schemes, with minimal rest between sets.

Intermediate option:
3 rounds for time of:
600-meter run
15 overhead squats

♀ 75 lb
♂ 105 lb

Beginner option:
3 rounds for time of:
400-meter run
10 overhead squats

♀ 35 lb
♂ 45 lb

Resources:
Running | Change in Support Drill
The Overhead Squat

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Rest Day

There's a Reason CrossFit Athletes Never Stop Doing Olympic Lifts

Many programs skip the Olympic lifts because they seem too technical, too risky, or too advanced for everyday athletes. That is exactly the wrong call. Here is what you are leaving on the table when you omit them.

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5 rounds for time of:
10 dumbbell hang power cleans
10 dumbbell push presses
200-meter dumbbell farmers carry

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today's effort is a fun, grindy dumbbell workout. Grip will be a factor, so rest as needed before hitting failure. Dumbbell loading should be moderate. Aim to finish the hang power cleans and push presses in under a minute each, and the farmers carry in under 3 minutes. This workout is most effectively and efficiently performed on a track, or somewhere you can continuously progress through 200-meter segments after completing the hang power cleans and push presses.

Intermediate option:
5 rounds for time of:
10 dumbbell hang power cleans
10 dumbbell push presses
200-meter dumbbell farmers carry

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
5 rounds for time of:
10 dumbbell hang power cleans
10 dumbbell push presses
100-meter dumbbell farmers carry

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Resources:
The Dumbbell Hang Power Clean
The Dumbbell Push Press
The Dumbbell Farmers Carry

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For time:
2 muscle-ups
2 back squats
4 muscle-ups
4 back squats
6 muscle-ups
6 back squats
8 muscle-ups
8 back squats
6 muscle-ups
6 back squats
4 muscle-ups
4 back squats
2 muscle-ups
2 back squats

♀ 155 lb
♂ 225 lb

Post time to comments.

Stimulus and Strategy:
Today's workout is a couplet of a higher-skill gymnastics movement and moderate-to-heavy back squats. Aim to complete your first set of muscle-ups in under 30 seconds, and try to maintain sets of 2 or more throughout. The barbell should feel moderate to heavy, but still allow unbroken reps. Expect leg fatigue from the back squats to make the kip on the muscle-ups more challenging — try to delay the transition and focus on letting your hips rise to the sky as you pull the rings toward your sternum.

Intermediate option:
For time:
1 muscle-up
2 back squats
2 muscle-ups
4 back squats
3 muscle-ups
6 back squats
4 muscle-ups
8 back squats
3 muscle-ups
6 back squats
2 muscle-ups
4 back squats
1 muscle-up
2 back squats

♀ 105 lb
♂ 155 lb

Beginner option:
For time:
2 ring rows + 2 foot-assisted ring dips
2 back squats
4 ring rows + 4 foot-assisted ring dips
4 back squats
6 ring rows + 6 foot-assisted ring dips
6 back squats
8 ring rows + 8 foot-assisted ring dips
8 back squats
6 ring rows + 6 foot-assisted ring dips
6 back squats
4 ring rows + 4 foot-assisted ring dips
4 back squats
2 ring rows + 2 foot-assisted ring dips
2 back squats

♀ 45 lb
♂ 65 lb

Resources:
The Kipping Muscle-Up
The Back Squat
The Ring Row
Foot-Assisted Ring Dip Scaling Tips

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Rest Day

The Smart CrossFit Athlete's Guide To Training Through Soreness

Waking up sore after a hard workout is not a signal to skip the gym. It is a sign your body is adapting, and how you respond determines how fast you recover. Learn when to train through soreness, when to scale, and how to tell the difference between soreness and pain.

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For 5 rounds, as many reps as possible in 3 minutes of:
15/20-calorie row
20 alternating dumbbell hang snatches
Max dumbbell-facing burpees

Rest 1 minute between rounds.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post reps to comments.

Stimulus and Strategy:
Today, you'll take on a triplet of rowing for calories, dumbbell snatches, and 5 sets of max-reps dumbbell-facing burpees. Aim to complete the row in 1:15 or less with a sprint effort and quickly transition into the snatches. Then, finish the dumbbell snatches in 45 seconds or less, leaving yourself at least 30 seconds to perform burpees. Time for a gut check!

Intermediate option:
For 5 rounds, as many reps as possible in 3 minutes of:
12/15-calorie row
20 alternating dumbbell hang snatches
Max dumbbell-facing burpees

Rest 1 minute between rounds.

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
For 5 rounds, as many reps as possible in 3 minutes of:
8/12-calorie row
20 alternating dumbbell hang snatches
Max burpees

Rest 1 minute between rounds.

♀ 15-lb dumbbell
♂ 20-lb dumbbell

Resources:
Rowing
The Dumbbell Hang Power Snatch
The Dumbbell Hang Snatch
The Dumbbell-Facing Burpee

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Linda

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 ½-bodyweight deadlifts
Bodyweight bench press
¾-bodyweight squat cleans

Compare to 241118.

Post time in comments.

Stimulus and Strategy:
Today's workout is a classic CrossFit benchmark, nicknamed "the three bars of death." Look back at Nov. 18, 2024, to compare your most recent score for Linda. The earlier rounds are a bit of a grind — go unbroken where you can, and manage your reps when you need to catch your breath. For example, singles on the squat cleans are a great way to manage your heart rate and prepare for the next round. This effort carries a high volume of weightlifting at a moderate load. Reduce the loads and/or cut some of the early rounds to bring down the total volume. If you're able, use a spotter on the bench presses — this is purely a safety consideration. If you can't find a spotter, don't push to failure; break before you think you need to.

Intermediate option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 ¼-bodyweight deadlifts
¾-bodyweight bench presses
½-bodyweight squat cleans

Beginner option:
8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bench presses
Squat cleans

♀ 65-lb deadlift, 55-lb bench press, and 35-lb squat clean
♂ 95-lb deadlift, 75-lb bench press, and 45-lb squat clean

Resources:
The Deadlift
The Bench Press
The Squat Clean
The Linda Workout

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2 rounds, each for time of:
1,600-meter run

Check your time and rest exactly that amount of time before starting the second round.

Compare to similar 251222.

Post times in comments.

Stimulus and Strategy:
Today we've got a fun test: a 1-mile run on repeat! This is a great opportunity for every athlete to get through the full mile at least once in the first round. Push for an uncomfortable pace on your first effort, then aim to match or beat that time in Round 2. If your first mile takes longer than 12 minutes, scale back to 800 meters for the second run.

Intermediate option:
Same as Rx'd.

Beginner option:
For time:
1,600-meter run

Check your time and rest exactly that amount of time before starting the second round.

Then, for time:
800-meter run

Score each effort separately.

Resources:
Pose Running Drill | Medicine-Ball Hamstring Pull
Pose Running Drill | Lean and Pull
Pose Running Drill | Pose Alignment

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Rest Day

CrossFit Doesn't Change as You Age. Here's What Does.

Somewhere along the way, fitness culture decided that getting older means doing less. Fewer movements, lighter loads, lower expectations. CrossFit has never accepted that premise, and the evidence is on the gym floor every single day.

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2008 CrossFit Games Event 4

5 rounds for time of:
5 deadlifts
10 burpees

♀ 185 lb
♂ 275 lb

Compare to 220724.

Post time to comments.

Stimulus and Strategy:
Today's workout is a sprint couplet. The goal is unbroken deadlifts and fast sets of burpees. The deadlift weight should be moderate to heavy. With only 5 reps per round, hang on and don't let go. For the burpees, don't forget to stand all the way up. Move fast, push the pedal to the floor, and don't game the effort.

Intermediate option:
5 rounds for time of:
5 deadlifts
10 burpees

♀ 145 lb
♂ 205 lb

Beginner option:
5 rounds for time of:
5 deadlifts
10 burpees

♀ 65 lb
♂ 95 lb

Resources:
The Deadlift
The Burpee
2008 CrossFit Games Deadlift/Burpee Workout Demo With Jamie Simmonds

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2007 CrossFit Games Event 2 - The Hopper

For time:
1,000-meter row

Then,

5 rounds of:
25 pull-ups
7 push jerks

♀ 85 lb
♂ 135 lb

Compare to 230707.

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Stimulus and Strategy:
Today's workout is a throwback to the original hopper workout created for the first CrossFit Games in 2007. Be cautious — the row is a trap. Don't come out too hot, because a healthy dose of pull-ups follows. Aim to complete each set of pull-ups in 4 sets or fewer. The push jerk loading should be moderate, allowing you to perform your reps unbroken in most rounds. As a guideline, a single round of the couplet should take no more than 3 minutes to complete.

Intermediate option:
For time:
1,000-meter row

Then,

5 rounds of:
15 pull-ups
7 push jerks

♀ 75 lb
♂ 115 lb

Beginner option:
For time:
500-meter row

Then,

5 rounds of:
10 jumping pull-ups
7 push jerks

The pull-up bar should intersect your forearms when standing with your arms overhead.

♀ 35 lb
♂ 45 lb

Resources:
Rowing Technique Tips
The Kipping Pull-Up
The Push Jerk
Jumping Pull-Up Progression
2007 CrossFit Games - The Hopper

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Rest Day

Your CrossFit Mobility Plan: You Don't Need an Hour, You Need a Habit

Most people think improving mobility means carving out an hour for stretching. It doesn't. The most effective mobility work is already hiding inside the training you're doing every day.

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2019 CrossFit Games Event 8

1-rep-max clean

Compare to 250222.

Post heaviest load lifted to comments.

Stimulus and Strategy:
Today's workout is a classic heavy day. Unlike last week's power clean, today's lift can be any variation of the clean that allows you to lift your heaviest load. Look back to your most recent heavy lift to help gauge this effort. Remember, heavy is relative to each individual and their capacity. Newer athletes should focus on technique and lift only as their form allows.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Resources:
The Clean
The Power Clean
2019 CrossFit Games Women’s Clean Ladder

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2014 CrossFit Games, Workout 7 - Muscle-Up Biathlon

For time:
400-meter run
18 muscle-ups
400-meter run
15 muscle-ups
400-meter run
12 muscle-ups

If you break any of the sets of muscle-ups, run a 200-meter penalty lap.

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Stimulus and Strategy:
Today's workout pushes the boundaries of muscular stamina and endurance. How many reps can you perform unbroken? Can you hold your technique together to squeeze out 1 or 2 more reps and avoid the penalty? Unless you're performing the muscle-ups unbroken, use the 400-meter runs as recovery for the next set. If you can perform muscle-ups, but the volume is too much, consider reducing the reps to a number you may have to break no more than twice. If you're not able to perform muscle-ups, consider a challenging pulling movement like chest-to-bar or chin-over-bar pull-ups.

Intermediate option:
For time:
400-meter run
9 muscle-ups
400-meter run
6 muscle-ups
400-meter run
3 muscle-ups

If you break any of the sets of muscle-ups, run a 200-meter penalty lap.

Beginner option:
For time:
400-meter run
18 ring rows
400-meter run
15 ring rows
400-meter run
12 ring rows

Resources:
Running | Change in Support Drill
The Kipping Muscle-Up
Muscle-Up Cycling Tips
Muscle-Up Transition Drill Tips
The Ring Row
A Men's Muscle-Up Biathlon to Remember - 2014 CrossFit Games

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