1-2-3-4-5-6-7-8-9-10 reps for time of:
Sumo deadlift high pulls
Ring dips

♀ 75-lb barbell
♂ 115-lb barbell

Scaling:
Today’s workout is a classic pull and push movement combination. In theory, you should be able to go back and forth between movements with minimal interference. Tread lightly in the first few rounds as they will go by very quickly. However, the later rounds are a different story. The loading of the barbell should be light to moderate and allow you to perform most of your sets unbroken. As for the ring dips, if you are going to do these as prescribed, we recommend you be able to complete consistent sets of 3 or more unbroken reps. To reduce the difficulty of the ring dips, consider jumping dips or foot-assisted dips.

Intermediate option:
1-2-3-4-5-6-7-8-9-10 reps for time of:
Sumo deadlift high pulls
Jumping ring dips

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
1-2-3-4-5-6-7-8 reps for time of:
Sumo deadlift high pulls
Foot-assisted ring dips

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
Set the rings up high enough so your legs can be somewhat straight as you descend to the bottom of the dip. Once you get to the bottom, bring your knees up toward your chest and push the rings into your pockets. The longer legs allow for a more effective kip.

Resources:
The Sumo Deadlift High Pull
The Ring Dip
Kipping Ring Dip
Ring Dip Scaling
The Power of Progression, Part 3: Sumo Deadlift High Pull

Find a gym near you:
View the CrossFit map

Rest Day

Featured Article

Primer on Protein, Part 5: Antioxidants

Part 5 of the "Primer on Protein" series focuses on the role of protein in the body’s antioxidant system. CrossFit’s nutrition prescription emphasizes protein-rich foods like meat, fish, eggs, and dairy, which provide essential amino acids that help the body build tissues, hormones, and immune cells. A key component of the body’s defense against oxidative stress, caused by free radicals, is the production of antioxidants like glutathione and melatonin. Consuming enough dietary protein supports the body's ability to fight oxidative stress, helping to protect against chronic diseases, aging, and injury while enhancing overall performance.

Find a gym near you:
View the CrossFit map

For time:
400-meter run

Then,
5 rounds of:
10 toes-to-bars
10 box jump-overs

Then,
400-meter run

♀ 24-inch box
♂ 30-inch box

Post times to comments.

Scaling:
Today’s workout challenges you to push the pace on each run and go unbroken on the couplet in the middle. Do your best not to “game” this workout. Instead, hit the first run hard and then get ready to find your hip flexors. Choose an option for the toes-to-bar that allows you to complete each round in 2 sets or less. As for the box jump-over, use a height that allows you to keep moving and finish your reps in less than a minute. On the last run, give it everything you have left.

Intermediate option:
For time:
400-meter run

Then,
5 rounds of:
10 knees-to-chests
10 box jump-overs

Then,
400-meter run

♀ 20-inch box
♂ 24-inch box

Beginner option:
For time:
200-meter run

Then,
5 rounds of:
10 hanging knee raises
10 box step-overs

Then,
200-meter run

♀ 12-inch box
♂ 20-inch box

Coaching cues:
During the box jump-overs, land low on the top of the box. Then begin to pivot on top of the box and step down. This pivot sets you up to face the box as you step down and go right into your next jump.

Resources:
Running Position Drill
The Kipping Toes-to-Bar
Box Jump-Over Variations | CrossFit Movement Demo
Box Step-Over | CrossFit Movement Demo
Kipping Hanging Knee Raise | CrossFit Movement Demo

Find a gym near you:
View the CrossFit map

Linda

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

Compare to 221030.

Post times to comments.

Scaling:
Today’s workout is a classic CrossFit benchmark. Its nickname is “the three bars of death.” The earlier rounds of this workout 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 yourself for the next round. This effort contains a high volume of weightlifting at a moderate load. Reduce the loads and/or eliminate some of the early rounds to decrease the total volume. If you are able, use a spotter when performing the bench presses. This is purely a safety consideration. If you are unable to find a spotter, do not push to failure and 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 cleans

Beginner option:
8-7-6-5-4-3-2-1 reps for time of:
¾-bodyweight deadlifts
½-bodyweight bench presses
⅓-bodyweight cleans

Coaching cues:
In the bench press, be sure to set yourself up so your feet can have full contact with the floor. This will allow you to drive through your heels and use your lower half.

Resources:
The Deadlift
The Bench Press
The Clean
From the Archives: Chris Spealler Does Linda

Find a gym near you:
View the CrossFit map

Back squat 3-3-3-3-3 reps

Compare to 240402 and 230403.

Post loads to comments.

Scaling:
Today’s workout is a heavy day. Advanced and intermediate athletes should perform triples, while less-experienced athletes should perform a few more reps and focus on the quality of their movement. Experienced athletes can go as heavy as possible and push to hit a new 3-rep max. Newer athletes should work at submaximal loads, working to refine their technique and dial in consistent movement patterns.

Intermediate option:
Same as Rx’d.

Beginner option:
Back squat 5-5-5-5-5 reps

Coaching cues:
Right before you begin to squat, take a deep breath in. With this breath, keep your belly tight, and imagine using your belly button to push your hips back and down to the bottom of the squat. Exhale as you drive out of the bottom of the squat.

Resources:
The Back Squat
What Is a Squat?

Find a gym near you:
View the CrossFit map

5 rounds for time:
18/25-calorie row
25 burpees over the rower

Post times to comments.

Scaling:
Today’s workout is a gut check. Find a pace on both the rower and the burpees you can maintain and keep yourself moving. Going out “hot” on the rower does you no good if your pace slows down your burpees. Most can perform the movements as prescribed, however, consider a combination of reps and calories that allows you to finish a round in 4 minutes or less.

Intermediate option:
5 rounds for time:
15/20-calorie row
20 burpees over the rower

Beginner option:
5 rounds for time:
7/10-calorie row
10 burpees over the rower

Coaching cues:
On the burpees, stay low as you transition from one side of the rower to the next. This will decrease your cycle time.

Resources:
Rowing
Lateral Burpee Over the Rower | CrossFit Movement Demo

November 2024 Find a gym near you:
View the CrossFit map

21-15-9 reps for time of:
Power snatches
Strict handstand push-ups

♀ 95 lb
♂ 135 lb

Post time to comments.

Scaling:
Today’s workout is another weightlifting and gymnastics couplet. It is actually a play on Wednesday’s workout. On Wednesday, we had movement interference with the pull of the deadlift and the pull of the strict pull-up. It was also very grippy.

Today, you will find movement interference with the pressing in the overhead position of the snatch and the pressing of the strict handstand push-up. The power snatch loading should be moderate and allow you to perform a few touch-and-go reps, as well as a few singles here and there. For the strict handstand push-ups, we recommend you be able to perform consistent sets of 5 reps unbroken if you are going to tackle the prescribed number of reps.

Movement interference is not something programmed regularly as it tends to slow us down and decrease intensity. However, movement interference does a great job of building muscular stamina and endurance.

Intermediate option:
For time:
21-15-9 reps
Power snatches
12-9-6 reps
Strict handstand push-ups

♀ 65 lb
♂ 95 lb

Beginner option:
15-12-9 reps for time of:
Power snatches
Dumbbell shoulder presses

♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells

Coaching cues:
Just because a movement is strict does not mean it has to be slow. As soon as your head touches the ground on the strict handstand push-ups, squeeze everything tight, push your hands into the ground, and push your head through your arms to finish the rep.

Resources:
The Power Snatch
The Strict Handstand Push-Up
The Dumbbell Shoulder Press
HSPU and You: Master the Movement

Find a gym near you:
View the CrossFit map

21-15-9 reps for time of:
Deadlifts
Strict pull-ups

♀ 155 lb
♂ 225 lb

Post time to comments.

Scaling:
Today’s workout is a gymnastics and weightlifting couplet. Most should finish this effort in 10 minutes or less. For those proficient with these movements, it will be a sprint. However, if you can perform at least 7 reps with the prescribed deadlift weight and consistent sets of 5 unbroken strict pull-ups, then you should hit this workout as written. It might not be a sprint, but it will be an opportunity to build capacity in these two movements. If you cannot hit those targets, reduce the loading of the barbell and the difficulty of the strict pull-up.

Intermediate option:
For time:
21-15-9 reps
Deadlifts
12-9-6 reps
Strict pull-ups

♀ 125 lb
♂ 185 lb

Beginner option:
15-12-9 reps for time of:
Deadlifts
Ring rows

♀ 55 lb
♂ 75 lb

Coaching cues:
In the deadlift, delay the knee bend on the return of the barbell. After you stand up the load, unlock your knees and then focus on sending your hips back while keeping your chest up. You should feel tension in your glutes and hamstrings — this is good. Once the bar passes the knees, you can bend the knees and return the barbell to the floor.

Resources:
The Deadlift
The Strict Pull-Up
The Ring Row
Scaling Pull-Ups for Beginners

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 20 minutes of:
20 burpees
20 air squats
20 box jump-overs
20 air squats
20 toes-to-bars

♀ 20-inch box
♂ 24-inch box

Post rounds and reps to comments.

Scaling:
Today’s workout is a longer effort with a large volume of bodyweight movements. This effort will be very similar to a workout like Cindy where you are moving at a steady pace for 20 minutes. All athletes should aim to complete a single round in 5 minutes or less. If the prescribed exercises don’t allow for this, scale the reps and/or difficulty of the movement. For example, scale the toes-to-bars by reducing the reps or performing 20 hanging knee raises. Work hard and have fun with this one.

Intermediate option:
Same as Rx’d.

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
15 burpees
15 air squats
15 box step-overs
15 air squats
15 hanging knee raises

♀ 12-inch box
♂ 20-inch box

Coaching cues:
Master the basics. The air squat is a simple yet effective movement. Don’t knock it just because it is “easy.” Challenge yourself to maintain solid mechanics. The hips move back and down, heels down, knees out, lumbar arch maintained, and hips finish below the knees. Don’t skimp on these points of performance.

Resources:
The Burpee
The Air Squat
Box Jump-Over Variations
Box Step-Over
The Kipping Toes-to-Bar
Kipping Hanging Knee Raises
Find a CrossFit Course

Find a gym near you:
View the CrossFit map

Every 6 minutes for 5 sets, complete:
800-meter run

Compare to similar 240617.

Post fastest and slowest times to comments.

Scaling:
Today’s workout is an endurance- and stamina-based effort. The goal is to finish each interval under the 6-minute clock and have a little time to rest. If you do not have at least 1 minute to rest before the next interval, reduce the distance. Expect this effort to be more about finding consistency versus an all-out effort.

Intermediate option:
Same as Rx’d.

Beginner option:
Every 6 minutes for 4 sets, complete:
400-meter run

Coaching cues:
As you run, "grab the ground" with your feet and slide it back behind you with each step. Focusing on this action, when performed consistently, can increase the force applied to the ground and in turn the speed of your stride.

Resources:
Running Workshop: Pose Alignment
Pose Running Drills: Lean and Pull

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 10 minutes of: 5 front squats
10 ring dips

♀ 125 lb
♂ 185 lb

Post rounds and reps to comments.

Scaling:
Today’s workout is a weightlifting and gymnastics couplet. Because of the lower repetitions in each set, expect to perform at least 5 rounds. The barbell should come from the ground and the loading should be moderately heavy. Choose a load that enables you to perform all 5 reps unbroken every time you pick up the barbell. For the ring dips, if you can complete 10 dips in 3 sets or less, you should perform the prescribed movement.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
5 front squats
5 ring dips

♀ 105 lb
♂ 155 lb

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 front squats
5 foot-assisted ring dips

♀ 35 lb
♂ 45 lb

Coaching cues:
If you are kipping the ring dips, as you descend to the bottom of the dip, try to keep your legs somewhat straight. When you reach the bottom, drive your knees up toward your chest and press down into the rings. This knee drive will help you kip your dips more efficiently.

Resources:
The Front Squat
The Ring Dip
Ring Dip Scaling
From the Archives: Scaling Down CrossFit Workouts With Rings

For time:
21 chest-to-bar pull-ups
6 wall walks
18 chest-to-bar pull-ups
5 wall walks
15 chest-to-bar pull-ups
4 wall walks
12 chest-to-bar pull-ups
3 wall walks
9 chest-to-bar pull-ups
2 wall walks
6 chest-to-bar pull-ups
1 wall walk
3 chest-to-bar pull-ups

Post time to comments.

Scaling:
Today’s workout is a spicy gymnastics effort with a descending rep scheme. For athletes who are proficient in both of these movements, this workout could be completed in less than 10 minutes. That being said, if you can complete at least 10 chest-to-bar pull-ups in a minute and 3 wall walks per minute, you should consider performing this workout as prescribed and keeping it under 20 minutes.

Intermediate option:
For time:
14 chest-to-bar pull-ups
6 wall walks
12 chest-to-bar pull-ups
5 wall walks
10 chest-to-bar pull-ups
4 wall walks
8 chest-to-bar pull-ups
3 wall walks
6 chest-to-bar pull-ups
2 wall walks
4 chest-to-bar pull-ups
1 wall walk
2 chest-to-bar pull-ups

Beginner option:
For time:
12 ring rows
3 inchworm + push-ups from the knees
10 ring rows
3 inchworm + push-ups from the knees
8 ring rows
3 inchworm + push-ups from the knees
6 ring rows
3 inchworm + push-ups from the knees
4 ring rows
3 inchworm + push-ups from the knees
2 ring rows

Coaching cues:
On the chest-to-bar pull-ups, try putting your hands a little wider on the pull-up bar. To make contact with the bar, extend your chest (and upper thoracic spine) to the bar.

Resources:
The Chest-to-Bar Pull-Up
The Wall Walk
The Ring Row
Demo | Inchworm + Push-Up
Wall Walk Scaling | CrossFit Movement Demo

Find a gym near you:
View the CrossFit map

Bench press 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.

Compare to 230902.

Scaling:
Today is a heavy lifting day. Remember that “heavy” is relative to each athlete's physical and psychological tolerances. In other words, heavy is going to be different for each athlete. Most athletes can complete this lifting day as prescribed. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Considering the heavy loading of the barbell, you are encouraged to find a spotter. However, if you are not able to find a spotter, use some type of guard rails or simply reduce the load to something you can manage without a spotter.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
Be sure your feet are firmly planted on the ground. This will enable you to drive through your heels and get the lower body involved in your lifts.

Resources:
The Bench Press
The Role of the Bench Press in Strength Training

Nancy

5 rounds for time of:
400-meter run
15 overhead squats

♀ 65 lb
♂ 95 lb

Post time to comments.

Compare to 230918.

Scaling:
Today’s workout is a classic CrossFit benchmark. Be sure to look back at your previous score to help you better understand your strategy for today’s effort. Choose a load that allows you to complete most of the overhead squats unbroken. The challenge of this workout is to keep an aggressive pace on each element knowing that neither the lifting nor the running are so demanding on their own that you’ll need extended rests. Advanced athletes should resist the temptation to add load and instead commit to a run pace that’s just a little too hot.

Intermediate option:

5 rounds for time of:
400-meter run
10 overhead squats

♀ 65 lb
♂ 95 lb

Beginner option:

5 rounds for time of:
200-meter run
10 overhead squats

♀ 35 lb
♂ 45 lb

Coaching cues:
Press up into the barbell and rotate your arms so your elbows face the ground. Do not relent on this technique throughout the workout.

Resources:
CAP Tips: Running Position Drill
The Overhead Squat
Workout Tips From 230918 With Adrian Bozman
Find a CrossFit Course Near You

Find a gym near you:
View the CrossFit map

5 rounds for time of:
1 rope climb to 15 feet
10 toes-to-bars
1 rope climb to 15 feet
20 alternating dumbbell snatches

♀ 35 lb
♂ 50 lb

Post time to comments.

Scaling:
Today’s workout will test your grip and climbing technique. If you rely a lot on your arms during the rope climb, you will find yourself waiting for your grip to recover. However, if you focus on a secure foot hold and staying close to the rope, you will be able to keep moving and post a fast time. Choose a toes-to-bar option that allows you to complete the reps in 2 sets or less. As for the dumbbell snatches, the load should be light to moderate and allow you to get through 20 reps in 2 sets or less. If you can go unbroken, do it.

Intermediate option:
5 rounds for time of:
1 rope climb to 12 feet
10 knees-to-chests
1 rope climb to 12 feet
20 alternating dumbbell snatches

♀ 20 lb
♂ 35 lb

Beginner option:
5 rounds for time of:
2 pull-to-stands
5 hanging knee raises
2 pull-to-stands
10 alternating dumbbell snatches

♀ 10 lb
♂ 15 lb

Coaching cues:
Before standing up on your foot hold, make sure it is secure. In other words, make sure to pull the rope tight to the foot and take out any slack. Pinch the feet together, secure the hook, and then stand up. Over time, this process gets faster, but you must develop good habits at slower speeds first. Slow is smooth and smooth is fast.

Resources:
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Modified Rope Climb
The Kipping Toes-to-Bar
CAP Demo: Kipping Hanging Knee Raise
The Dumbbell Power Snatch

Find a gym near you:
View the CrossFit map

Pit Stop

For time:
21 deadlifts
15 hang power cleans
9 front squats

♀ 225-lb deadlift, 155-lb hang power clean, 95-lb front squat
♂ 315-lb deadlift, 225-lb hang power clean, 135-lb front squat

Post time to comments.

Scaling:
Today’s workout is a heavy sprint effort. The barbell gets lighter and reps decrease with each movement you complete. Both the deadlifts and the hang power cleans should feel moderately heavy while the front squats may be more on the moderate side. When choosing loads for the workout, the deadlift should be completed in 3 sets or less, the hang power cleans in 5 sets or less, and the front squats should be unbroken. Challenge yourself on this workout, but don’t make the weights so heavy that form is compromised.

Intermediate option:
For time:
21 deadlifts
15 hang power cleans
9 front squats

♀ 155-lb deadlift, 105-lb hang power clean, 75-lb front squat
♂ 225-lb deadlift, 155-lb hang power clean, 115-lb front squat

Beginner option:
For time:
21 deadlifts
15 hang power cleans
9 front squats

♀ 65-lb deadlift, 55-lb hang power clean, 35-lb front squat
♂ 95-lb deadlift, 75-lb hang power clean, 45-lb front squat

Coaching cues:
In the hang power clean, focus on setting up with your shoulders over the barbell. Then, stand up by driving your heels into the ground, squeezing your thighs and glutes, and getting your shoulders behind the barbell. To finish getting under the barbell, drive your elbows through quickly, pull yourself into a partial squat, and receive the bar on the shoulders.

Resources:
The Deadlift
The Hang Power Clean
The Front Squat

Find a gym near you:
View the CrossFit map

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

Post time to comments.

Scaling:
Today’s workout is a moderate time-domain endurance-based effort. Push the pace where you can. As the meters decrease in both the run and row, try to keep the throttle down. If you are looking for a place to breathe, consider easing up on the rower. Barring technique on the rower, it can take a considerable effort to row 5 to 10 seconds faster. Instead, in theory, you can make up that time on the run.

Intermediate option:
Same as Rx’d.

Beginner option:
For time:
500-meter row
400-meter run
250-meter row
200-meter run
150-meter row
100-meter run

Coaching cues:
Count your stroke-to-recovery-stroke ratio. To recover and catch your breath while still moving on the rower, consider a 1-second pull followed by a 3- to 4-second return to the catch position. If you feel good and are looking to push, consider a 1-second pull followed by a 1- to 2-second return to the catch position. This strategy will help you manage your pace based on how you're feeling during the workout.

Resources:
Rowing
From the Archives: Rowing Technique
CrossFit Running Course

Find a gym near you:
View the CrossFit map

Every 1 minute, complete:
1 wall walk
3 deadlifts
5 toes-to-bars

Every minute, add 2 toes-to-bars. Complete as many rounds as possible until failure.

♀ 125 lb
♂ 185 lb

Scaling:
Today’s workout is a bit of a “beep test.” While the first round is seemingly simple, each passing minute gets more challenging. The loading of the deadlift should be moderate and something you can perform 3 reps of easily. The single wall walk and 3 deadlifts should take no more than 20 seconds to complete, leaving at least 40 seconds to perform toes-to-bars. If the wall walk and deadlifts are taking longer than the intended time, reduce the range of motion of the wall walk and the loading of the deadlift. Scale the toes-to-bars to something that is not going to hold you back. In other words, if you can only do 2-3 toes-to-bars in a row before breaking, scale to something that allows you to hang on the bar longer and complete bigger sets.

Intermediate option:
Every 1 minute, complete:
1 wall walk
3 deadlifts
5 knees-to-chests

Every minute, add 2 knees-to-chests. Complete as many rounds as possible until failure.

♀ 95 lb
♂ 135 lb

Beginner option:
Every 1 minute, complete:
1 inchworm
3 deadlifts
5 hanging knee raises

Every minute, add 2 hanging knee raises. Complete as many rounds as possible until failure.

♀ 55 lb
♂ 75 lb

Coaching cues:
On the toes-to-bar, press down against the pull-up bar and lean back. The further your shoulder is behind the bar, the easier it will be to touch your toes to it.

Resources:
The Wall Walk
The Deadlift
The Toes-to-Bar
Drills for the Toes-to-Bar

Find a gym near you:
View the CrossFit map

5 rounds, each for time, of:
400/500-meter row

Rest 3 minutes between efforts.

Post times to the comments.

Compare to 200819.

Scaling:
Today’s workout consists of five all-out sprints on the rower. Don’t game anything here. Put your foot on the gas pedal from the start and hang on for a wild ride. Scale the distance as needed to ensure each effort takes no more than 2 minutes to complete. Remember, these are sprints.

Intermediate option:
Same as Rx’d.

Beginner option:
5 rounds, each for time, of:
200/250-meter row

Rest 3 minutes between efforts.

Coaching cues:
To increase stroke rate, when you reach the end of your pull, quickly extend your arms, then use your feet to pull your body forward and back into the next stroke.

Resources:
Rowing
Fixing Common Rowing Errors

Find a gym near you:
View the CrossFit map

Complete as many reps as possible in 10 minutes of:
Squat snatch

♀ Body weight
♂ Body weight

Scaling:
Today’s workout is all about weightlifting stamina with a moderate-to-heavy barbell. Adjust the loading to maintain at least 3 reps per minute. Do not expect to perform many, if any, touch-and-go reps. Instead, focus on performing singles and managing your rest time between reps. Consider taking 5 to 20 seconds between reps, and remember to breathe.

Intermediate option:
Complete as many reps as possible in 10 minutes of:
Squat snatch

♀ 3/4 body weight
♂ 3/4 body weight

Beginner option:
Complete as many reps as possible in 10 minutes of:
Power snatch

♀ 1/2 body weight
♂ 1/2 body weight

Coaching cues:
There is no “sneaking” under the barbell. James Brown said it best: “You gotta get up to get down.”

Resources:
The Snatch
The Power Snatch
In Defense of High-Rep Olympic Lifts

For time:
800-meter run
25 kipping pull-ups
800-meter run
25 strict pull-ups
800-meter run
25 weighted pull-ups

♀ 20 lb
♂ 35 lb

Scaling:
Today’s workout is a longer endurance- and stamina-based effort. The run distance stays the same and the difficulty of the pull-up increases. For athletes who are capable of performing the variety of these pull-ups but not the volume, consider adjusting the reps to no less than 15 and adjusting the load of the dumbbell to accommodate your capacity. If you can not perform a particular pull-up in this workout, scale to a challenging variation based on the suggestions below. Aim to keep the run efforts to around 5 minutes or less. The weighted pull-ups will take the most time; however, these should not take more than 5 minutes to complete.

Modification suggestions:
Kipping pull-ups - Reduce reps, jumping pull-ups
Strict pull-ups - Reduce reps, banded pull-ups, ring rows
Weighted pull-ups - Reduce reps, reduce load, banded pull-ups, ring rows

Intermediate option:
For time:
800-meter run
20 kipping pull-ups
800-meter run
20 strict pull-ups
800-meter run
20 weighted pull-ups

♀ 10 lb
♂ 15 lb

Beginner option:
For time:
400-meter run
12 jumping pull-ups
400-meter run
12 ring rows
400-meter run
12 banded pull-ups

Coaching cues:
Just because a movement is strict does not mean that the movement needs to be “slow.”

Resources:
Running Workshop: Pose Alignment
The Kipping Pull-Up
The Strict Pull-Up
Weighted Pull-Up Variations

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 12 minutes of: 10 ring dips
20 box jump-overs

♀ 24-inch box
♂ 30-inch box

Scaling:
Today’s workout is a classic gymnastics couplet. The kip of the ring dips and the jumping in the box jump-overs is more closely related than you think. Prepare for this combination to get spicy. Scale the difficulty of each movement to be able to complete at least 4 rounds.

Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
5 ring dips + 5 jumping ring dips
20 box jump-overs

♀ 20-inch box
♂ 24-inch box

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
5 foot-assisted ring dips
10 box step-overs

♀ 20-inch box
♂ 24-inch box

Coaching cues:
At the bottom of the ring dip, try to keep your legs somewhat straight. Then, to get to the top of the dip, bring your knees to your chest quickly and press the rings into your pockets.

Resources:
The Ring Dip
Kipping Ring Dip
CAP Demo | Box Jump-Over Variations

Find a gym near you:
View the CrossFit map

7 rounds for time of:
7 hang cleans
7 front squats
7 shoulder-to-overheads
7 bar-facing burpees

♀ 75 lb
♂ 115 lb

Post time to comments.

Scaling:
This is going to be a grind! The goal is to try to complete each set of barbell reps unbroken. Use the burpees as a place to breathe. We suggest stepping back and up, not rushing them so you can hang on to the barbell as soon as you get back there. Hold back slightly on Rounds 1-4 so you have enough in the tank to go hard on the last 3 rounds. A good goal is to keep each round under 1:15-1:40. Elite athletes may be able to keep rounds to under a minute.

Intermediate option:
7 rounds for time of:
7 hang cleans
7 front squats
7 shoulder-to-overheads
7 bar-facing burpees

♀ 65 lb
♂ 95 lb

Beginner option:
7 rounds for time of:
5 hang cleans
5 front squats
5 shoulder-to-overheads
5 bar-facing burpees

♀ 55 lb
♂ 75 lb

Coaching cues:
The barbell wants to rest on the shoulders in the rack position in both the front squat and the shoulder-to-overhead. Keep the elbows up to create this shelf and a better opportunity to maintain unbroken reps.

Resources:
The Hang Power Clean
The Front Squat
The Push Press
The Push Jerk
Bar-Facing Burpee Efficiency Tips

Find a gym near you:
View the CrossFit map

Every minute on the minute for 15 minutes complete:
Minute 1: 20 wall-ball shots
Minute 2: 15 box jumps
Minute 3: 10 deadlifts. Minute 4: Max ring muscle-ups
Minute 5: Rest

♀ 14-lb medicine ball to a 9-foot target, 55% of your 1-rep-max deadlift, and 20-inch box
♂ 20-lb medicine ball to a 10-foot target, 55% of your 1-rep-max deadlift, and 24-inch box

Post total ring muscle-up reps to comments.

Scaling:
You should be getting at least 10-15 seconds rest each minute, with the exception of Minute 4. Break up the ring muscle-ups or pull-ups early and often. This will allow you to get more reps during your 1 minute of work, and it will decrease the chance of ripping. One minute is a long time for muscle-ups and pull-ups, so be strategic with your breaks — do not go to failure on Round 1. Stay consistent throughout all 3 rounds.

Intermediate option:

Every minute on the minute for 15 minutes complete:
Minute 1: 15 wall-ball shots
Minute 2: 15 box jumps
Minute 3: 10 deadlifts
Minute 4: Max pull-ups
Minute 5: Rest

♀ 14-lb medicine ball to a 9-foot target, 55% of your 1-rep-max deadlift, and 20-inch box
♂ 20-lb medicine ball to a 10-foot target, 55% of your 1-rep-max deadlift, and 24-inch box

Beginner option:
Every minute on the minute for 15 minutes complete:
Minute 1: 12 wall-ball shots
Minute 2: 12 box step-ups
Minute 3: 10 deadlifts
Minute 4: Max ring rows
Minute 5: Rest

♀ 10-lb medicine ball to a 9-foot target, 50% of your 1-rep-max deadlift, and 12-inch box
♂ 14-lb medicine ball to a 10-foot target, 50% of your 1-rep-max deadlift, and 20-inch box

Coaching cues:
On each ring muscle-up, lift the hips up and pull the rings to the sternum. This makes getting on top of the ring much easier. Hips up and pull deep.

Resources:
The Wall-Ball Shot
The Box Jump
The Box Step-Up
The Deadlift
The Kipping Muscle-Up
The Kipping Pull-Up
The Ring Row
Developing a Muscle-Up

Find a gym near you:
View the CrossFit map

Rest Day

Featured Article:
Trust the Process

As CrossFit athletes, we know there’s always room to improve — whether it’s refining our technique, pacing ourselves, or maintaining form under fatigue. Additionally, the constant battle to optimize our nutrition and lifestyle to support our efforts in the gym can be overwhelming, especially when we’re eager to master it all right away. But impatience can be our downfall. The best thing we can do is trust the process.

Read the Article

OR

Every 3 minutes for 8 rounds:
200-meter run
12 box step-ups
Rest for the remainder of the 3-minute interval.
*If you have a weighted vest, wear it.

♀20-inch box, 14-lb weighted vest
♂24-inch box, 20-lb weighted vest

Scaling:
Take today as a full rest day if you are sore or tired. Otherwise, today is a great day to focus on leg endurance. There is a total of 1 mile of running paired with box-step ups in a weighted vest. Try to pick a 200-meter pace you can stick with for all 8 rounds, even when your legs fatigue. Get right to work on the box step-ups, then rest and recover until your next set. The goal is consistency, aiming to keep each set within 3-5 seconds of each other.

Intermediate option:
Every 3 minutes for 8 rounds:
200-meter run
12 bodyweight box step-ups
Rest for the remainder of the 3-minute interval.

♀20-inch box
♂24-inch box

Beginner option:
Every 3 minutes for 8 rounds:
100-meter run
10 bodyweight box step-ups
Rest the remainder of the 3-minute interval.

♀20-inch box
♂24-inch box

Find a gym near you:  
View the CrossFit map

Annie With a Twist

In 15 minutes:
For time:
50-40-30-20-10
Double-unders
25-20-15-10-5
Toes-to-bars
*Complete 3 snatches after each round

Then, in the remaining time, work up to a heavy snatch.

♀ 95 lb
♂ 135 lb

Post time and load in comments.

Scaling:
Try to relax on the double-unders. If needed, build in planned breaks on the sets of 50 and 40 double-unders to prevent shoulder fatigue and moderate your heart rate. If you get caught tripping up, take a second to relax and reset. For the toes-to-bars, pick a number you can repeat under fatigue with a quick break. The snatches should be a weight you can touch and go all 3 reps, but we recommend singles. This should be a weight you can power snatch. Focus on smooth, efficient reps, then get right back to your jump rope.

Once you finish the workout, don't rush to add weight to the barbell. Take a few deep breaths to recover and bring your heart rate down as you start building. Focus on perfect form for each rep and a big leg drive since you will be fatigued from the prior work. The goal is to finish the first part in 10 minutes to give you at least 5 minutes to hit a few lifts building in weight.

Intermediate option:
In 15 minutes:
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
*Complete 3 snatches after each round

Then, in the remaining time, work up to a heavy snatch.

♀ 65 lb
♂ 95 lb

Beginner option:
In 15 minutes:
For time:
80-60-40-20
Single-unders
20-15-10-5
Sit-ups
*Complete 3 snatches after each round

Then, in the remaining time, work up to a heavy snatch.

♀ 35 lb
♂ 45 lb

Coaching cues: In the double-under, flick the wrist down toward the ground on each jump. If you bring the wrist up while you jump up, you make the rope shorter and there is a greater chance of missing the rep. You jump up while the wrist and arms go down.

Resources:
The Double-Under
The AbMat Sit-Up
The Power Snatch
The Power of Progression, Part 4: Using Progression

Find a gym near you:
View the CrossFit map

For time:
1,000-meter row
5 rope climbs to 15 feet
50 strict handstand push-ups
5 rope climbs to 15 feet
1,000-meter row

Post time to comments.

Scaling:
This workout will not be won on the first row. Row hard, but at a comfortable pace. For the rope climbs, focus on setting your feet to save your arms for the strict handstand push-ups. On the handstand push-ups, focus on keeping your midline tight. Complete sets in numbers just under failure/redline, aiming for small sets with short breaks. Once you get back to the rower, give it whatever you have left to finish hard.

Intermediate option:
For time:
1,000-meter row
5 rope climbs to 12 feet
50 kipping handstand push-ups
5 rope climbs to 12 feet
1,000-meter row

Beginner option:
For time:
750-meter row
3 pull-to-stands
30 hand-release push-ups
3 pull-to-stands
750-meter row

Coaching cues:
On the strict handstand push-ups, focus on lowering your head down in front of your finger tips. As soon as your head touches the floor, press yourself away and drive your head through your arms.

Resources:
Rowing
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Strict Handstand Push-Up
The Kipping Handstand Push-Up
From the Archives: Rowing Technique

Find a gym near you:
View the CrossFit map

In 2 minutes, complete:
1 round of DT:
12 deadlifts
9 hang power cleans
6 shoulder-to-overheads
Max Echo-bike calories in remaining time

Rest 1 minute between rounds. Complete a total of 5 rounds.

♀ 105 lb
♂ 155 lb

Post total bike calories to comments.

Scaling:
Today’s workout is a twist on the Hero workout DT. The goal is to get through your round of DT in 1:10 or less. Once you get to the bike, go hard knowing you have a minute of rest. Your score is total bike calories over all 5 rounds. Choose a barbell weight you can do all 6 shoulder-to-overheads unbroken in all rounds. If you choose to break up the deadlifts and cleans, we recommend 6-5-1 for the deadlifts so you can go right into the hang power cleans after the last single. For the hang power cleans, we would recommend 7 and 2 so you can go right into the shoulder-to-overheads after the final hang clean rep.

Intermediate option:
In 2 minutes, complete:
1 round of DT:
12 deadlifts
9 hang power cleans
6 shoulder-to-overheads
Max Echo-bike calories in remaining time

Rest 1 minute between rounds. Complete a total of 5 rounds.

♀ 95 lb
♂ 135 lb

Beginner option:
In 2 minutes, complete:
1 round of DT:
9 deadlifts
7 hang power cleans
5 shoulder-to-overheads
Max Echo-bike calories in remaining time

Rest 1 minute between rounds. Complete a total of 5 rounds.

♀ 55 lb
♂ 75 lb

Coaching cues:
If you lose the hook grip in the hang power cleans, try elevating the barbell off your shoulders before you return to the hang position. Treat this little elevation almost like a push press. Once the barbell is off your shoulders, reestablish the hook grip and move into the next rep.

Resources:
The Deadlift
The Hang Power Clean
The Push Press
The Push Jerk
Annie Sakamoto vs. the Echo Bike

Find a gym near you:
View the CrossFit map

In 4 minutes, complete:
3 devils presses
12/15 Echo-bike calories
3 devils presses

In remaining time, complete as many rounds and reps as possible of:
3 ring muscle-ups
5 push-ups
7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post rounds and reps to comments.

Scaling:
Today’s workout is 20 total minutes of work with 1-minute breaks every 4 minutes. This rest period will go by quickly. We suggest pacing for the entire 20-minute workout, not for each 4-minute working window. Each round, pick up where you left off. If you completed 2 rounds + 5 air squats in Round 1, in Round 2, finish the air squats, then start the round over. The goal is to complete the buy-in, in 2 minutes or less on each cycle, so you have around 2 minutes on the AMRAP. Your score is the total rounds and reps completed over 5 cycles.

Intermediate option:
In 4 minutes, complete:
3 devils presses
9/12 Echo-bike calories
3 devils presses

In remaining time, complete as many rounds and reps as possible of:
3 strict pull-ups
5 push-ups
7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 25-lb dumbbells
♂ 45-lb dumbbells

Beginner option:
In 4 minutes, complete:
2 devils presses
7/10 Echo-bike calories
2 devils presses

In remaining time, complete as many rounds and reps as possible of:
3 ring rows
5 hand-elevated push-ups
7 air squats

Rest 1 minute between each cycle. Complete a total of 5 cycles. Pick up where you left off each round so the score is the total rounds and reps for all 5 cycles.

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Coaching cues:
As you jump your feet to your hands in the devils presses, pull your chest up away from the floor, set your back, and then use your hips to swing the dumbbells to the overhead position.

Resources:
CAP Demo: The Devils Press
Rogue Echo Bike
The Kipping Muscle-Up
The Push-Up
The Air Squat
The Strict Pull-Up
The Ring Row

Find a gym near you:
View the CrossFit map

For time:
50 double-unders
40 wall-ball shots
30 box jump-overs
20 ground-to-overheads
10 burpee pull-ups
20 ground-to-overheads
30 box jump-overs
40 wall-ball shots
50 double-unders

♀ 14-lb medicine ball to a 9-foot target, 20-inch box, and 95-lb barbell
♂ 20-lb medicine ball to a 10-foot target, 24-inch box, and 135-lb barbell

Post time to comments.

Scaling:
Today’s workout is a pyramid-style chipper. Pace yourself on the way up with smooth double-unders, focused on breathing and relaxing your shoulders. Go for 3 to 4 sets on the wall-ball shots — a good game plan could be 12-10-10-8 or 16-14-10. On the box jump-overs, stepping down off the box is a great way to moderate your heart rate to get you ready for the ground-to-overheads. The ground-to-overhead weight should be touch-and-go for at least 6 to 8 reps, though singles are OK for today. For this movement, you can choose how you get it from the ground to over your head — snatch or clean and jerk. On the burpee pull-ups, step in and out to keep moving, rather than doing a few fast reps, followed by a break. Be mentally prepared to get right back into the ground-to-overheads. The goal is sub-20 minutes for most and sub-17 minutes for the elite.

Intermediate option:
For time:
50 double-unders
40 wall-ball shots
30 box jump-overs
20 ground-to-overheads
10 burpee pull-ups
20 ground-to-overheads
30 box jump-overs
40 wall-ball shots
50 double-unders

♀ 14-lb medicine ball to a 9-foot target, 20-inch box, and 65-lb barbell
♂ 20-lb medicine ball to a 10-foot target, 24-inch box, and 95-lb barbell

Beginner option:
For time:
60 single-unders
30 wall-ball shots
20 box step-overs
10 ground-to-overheads
5 burpee pull-ups
10 ground-to-overheads
20 box step-overs
30 wall-ball shots
60 single-unders

♀ 10-lb medicine ball to a 9-foot target, 20-inch box, and 55-lb barbell
♂ 14-lb medicine ball to a 10-foot target, 24-inch box, and 75-lb barbell

Coaching cues:
In the burpee pull-up, draw a line on the ground directly underneath the pull-up bar. For every rep, aim to get your feet on that line before jumping up to the pull-up bar. As you get good at this, you can begin jumping without looking for the bar because you know exactly where it’s going to be. Simply jump, grab, and pull.

Resources:
The Double-Under
The Wall-Ball Shot
CAP Demo | The Lateral Box Jump-Over
The Power Snatch
The Clean and Jerk
The Burpee Pull-Up With Greg Amundson

Find a gym near you:
View the CrossFit map

Meet Guest Programmers - Kristi and Patrick O’Connell: Sept 16-29, 2024.

Complete as many rounds and reps as possible in 16 minutes of:
400-meter run
6 burpees to a 6-inch target
6 bar muscle-ups
10 dumbbell walking lunges

♀ 35 lb
♂ 50 lb

Post round and reps to comments

Scaling:
Today’s workout is an AMRAP! Focus on being smooth on the burpees, breaking muscle-ups or toes-to-bars as needed, and going unbroken on the lunges. For the burpees, jump to a target that is 6 inches above your fingertips when your arms are extended. Use a dumbbell weight that allows you to do the lunges unbroken for all 16 minutes while holding the dumbbells in a farmers carry position. If you finish on the run, every 50 meters completed equals 1 rep. Aim to get 3 to 5 rounds.

Intermediate option:
Complete as many rounds and reps as possible in 16 minutes of:
400-meter run
6 burpees to a target
8 toes-to-bars
10 dumbbell walking lunges

♀ 25 lb
♂ 45 lb

Beginner option:
Complete as many rounds and reps as possible in 14 minutes of:
200-meter run
4 burpees to a target
6 sit-ups
9 bodyweight walking lunges

Coaching cues:
On the bar muscle-ups, press the pull-up bar toward the hips and keep the body as close to the bar as possible. The further the body is away from the bar, the harder it will be to make the transition.

Resources:
Running Fundamentals
The Burpee
The Kipping Bar Muscle-Up
The Kipping Toes-to-Bar
The AbMat Sit-Up
CrossFit Online Course - Dumbbells

Find a gym near you:
View the CrossFit map