Complete as many reps as possible in 30 minutes of:
800-meter run
20 toes-to-bars
20/30 Echo bike calories

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a longer-duration effort. All athletes should aim to complete at least 3 rounds, however, some advanced athletes may be able to knock at the door of 5-6 rounds. Choose an option for toes-to-bar that allows you to maintain consistent sets of 5 or more reps.

Scaling:
Reduce the overall duration of the workout to 15-20 minutes.

Reduce the distance of the run to something you can complete in 5 minutes or less, the number of toes-to-bars to something you can complete in 4 sets or less, and the number of calories to something you can complete in 2 minutes or less.

Reduce the range of motion of the toes-to-bars by performing knees-to-chests, hanging knee raises, or V-ups.

In case of injury or limitation, perform 800/1,000 meters on the rower in place of the run. Perform sit-ups or a 1-minute plank hold in place of toes-to-bar. Perform a 400-meter run or 400/500-meter row in place of the calories on the bike.

Intermediate option:
Complete as many reps as possible in 30 minutes of:
800-meter run
20 knees-to-chests
15/20 Echo bike calories

Beginner option:
Complete as many reps as possible in 20 minutes of:
400-meter run
10 hanging knee raises
10/15 Echo bike calories

Coaching cues:
On longer-duration monostructural efforts, focus on maintaining better posture. Think about keeping your chest facing forward as opposed to facing the ground.

Resources:
Running Fundamentals
The Kipping Toes-to-Bar
Rogue Echo Bike
Kipping Hanging Knee Raise

Find a gym near you:
View the CrossFit map

3 rounds for time of:
21 front squats
15 box jumps
9 strict handstand push-ups

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

Post time to comments.

Stimulus and Strategy:
Today’s workout is a short-to-moderate duration effort and is going to take some mental fortitude to push through the front squats. The goal is to choose a weight you can hang on to for all 21 reps. This shouldn’t be easy, but it also shouldn’t be extremely hard. It should be a grind. After the front squats, be careful on your first box jump. Plan to jump a little higher than you think you need to. For the handstand push-ups, choose an option that allows you to complete your reps in 1 minute or less.

Scaling:
Reduce the loading of the barbell and the height of the box.

Maintain the stimulus of the jump unless you have an injury or limitation, in which case you can switch to a step-up. For the handstand push-ups, consider performing dumbbell shoulder presses, or pike push-ups.

In case of injury or limitation, perform your squats to a target or perform air squats. For the box jumps, reduce the height and perform step-ups or 30 seconds on the bike. For the handstand push-ups, consider a single dumbbell shoulder press or push-ups from the knees.

Intermediate option:
3 rounds for time of:
21 front squats
15 box jumps
9 dumbbell shoulder presses

♀ 75-lb barbell, 35-lb dumbbells, and 20-inch box
♂ 115-lb barbell, 50-lb dumbbells, and 24-inch box

Beginner option:
3 rounds for time of:
15 front squats
12 box step-ups
5 dumbbell shoulder presses

♀ 35-lb barbell, 15-lb dumbbells, and 12-inch box
♂ 45-lb barbell, 20-lb dumbbells, and 20-inch box

Coaching cues:
When you are front squatting, find a spot on the wall above your natural gaze. This spot is where you want to drive your elbows throughout each of your reps.

Resources:
The Front Squat
The Box Jump
The Strict Handstand Push-Up
The Box Step-Up
The Dumbbell (Shoulder) Press
Handstand Push-Up Variations

Find a gym near you:
View the CrossFit map

30-20-10 reps for time of:
Echo bike calories
Pull-ups

Post time to comments.

Scaling:
Today’s workout is a sprint. No holding back. It’s a day to push the pace on the bike and larger sets on the pull-ups. That said, know your limits. If you feel like you need to break on the pull-up bar then do so. Adjust the number of calories, the number of pull-ups, and difficulty of the pull-up to keep your overall time to 10 minutes or less.

Intermediate option:
20-15-10 reps for time of:
Echo bike calories
Pull-ups

Beginner option:.
15-10-5 reps for time of:
Echo bike calories
Ring rows

Coaching cues:
For those performing kipping pull-ups, focus on keeping your feet slightly in front of your body as you push away from the pull-up bar to maintain balance.

Resources:
Rogue Echo Bike
The Kipping Pull-Up
The Butterfly Pull-Up
The Ring Row

Find a gym near you:
View the CrossFit map

For time:
20-calorie Echo bike
20 clean and jerks
20-calorie Echo bike

♀ 105 lb
♂ 165 lb

Post time to comments.

Compare to 221016.

Scaling:
Today’s workout is a sprint effort. No pacing. Most know what they are capable of if they “game” the bike. However, it becomes a different story and maybe a little more scary when you dance with the unknown. The loading of the barbell should be moderate and allow you to complete the weightlifting portion of this workout with quick sets and minimal rest. Adjust load to spend no more than 4 minutes on the 20 clean and jerks, allowing for a rep at least every 12 seconds.

Intermediate option:
For time:
20-calorie Echo bike
20 clean and jerks
20-calorie Echo bike

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
20-calorie Echo bike
20 clean and jerks
20-calorie Echo bike

♀ 35 lb
♂ 45 lb

Coaching cues:
Think of the clean and jerk as two jumps. The first jump gets the barbell to the shoulders and the second jump gets the barbell from the shoulders to the overhead position.

Resources:
Rogue Echo Bike
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk

Find a gym near you:
View the CrossFit map

For total reps:
Tabata pull-ups
Tabata box jump-overs
Tabata push-ups
Tabata calories on the Echo bike

♀ 20-inch box
♂ 24-inch box

Post total reps to comments.

Scaling:
Today’s workout is a Tabata workout. The most common one is Tabata Something Else. You will perform all 8 sets of an exercise before moving on to the next. A single set is 20 seconds of work and 10 seconds of rest. The goal is to accumulate as many reps as possible within the 20 seconds and across all 8 sets. At the end of your workout, your score will be the total number of reps you completed across all four exercises. When it comes time for the box jump-overs, the safest option is to step down. However, the choice is yours. If you do not have access to an Echo bike, use any bike or machine available.

Intermediate option:
Same as Rx’d.

Beginner option:
For total reps:
Tabata ring rows
Tabata box step-up overs
Tabata push-ups from the knees
Tabata calories on the Echo bike

♀ 12-inch box
♂ 20-inch box

Coaching cues:
If you are kipping the pull-ups, keep your kip tight and rigid for as long as possible. Jump up on the pull-up bar, put your lats in your back pocket, squeeze your legs together, and keep your belly tight. A stable connected structure will last longer.

Resources:
The Pull-Up
CAP Demo | The Box Jump-Over Variations
The Push-Up
The Rogue Echo Bike
Tabata With Erik Preston

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

5 rounds for time of:
400-meter run
1,600-meter Echo bike

Post time to comments.

Scaling:
Today’s workout is a longer endurance-based effort. Push to complete a single round in 6 minutes or less. If you expect this workout to take you longer than 30 minutes, scale the distance of both the run and bike.

Intermediate option:
Same as Rx’d.

Beginner option:
3 rounds for time of:
400-meter run
700-meter Echo bike

Resources:
CrossFit Online Course - Running
From the Archives: Running Technique
Rogue Echo Bike

Find a gym near you:
View the CrossFit map

With a partner, on a running clock, for time:

At 0:00
10 rounds each:
7/10-calorie Assault bike

Rest

At 12:00
5 rounds each:
30 wall-ball shots

♀ 14 lb
♂ 20 lb

Post time to comments.

Scaling:
The goal is to finish the bike calories in under 30 seconds in each round, including transition time. You should be aiming to complete the first part in 10 minutes or less. Adjust the calories as needed to have a solid 15- to 20-second sprint each round.

The second portion is intended to be unbroken and done in 1 minute per round per person. Adjust the number of reps to challenge each partner to go hard.

Intermediate option:
With a partner, on a running clock, for time:

At 0:00
10 rounds each:
5/8-calorie Assault bike

Rest

At 12:00
5 rounds each:
20 wall-ball shots

♀ 14 lb
♂ 20 lb

Beginner option:
With a partner, on a running clock, for time:

At 0:00
10 rounds each:
20-second effort on Assault bike

Rest

At 12:00
5 rounds each:
10 wall-ball shots

♀ 6 lb
♂ 10 lb

Resources:
Air Bike Setup
Rogue Echo Bike
The Wall-Ball Shot

Find a gym near you:
View the CrossFit map

5 rounds for total reps:

On a 2-minute clock:
20/25-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.

♀ 205 lb
♂ 275 lb

Post reps to comments.

Scaling:
Lifting moderate to heavy loads under duress is a skill, and today’s workout aims to practice just that. This effort is meant to be five sprints with plenty of rest between rounds. Push to finish the calories as quickly as possible, and then work to accumulate as many reps as possible on the deadlift. Expect the barbell to feel heavier than you want it to after finishing on the bike. This is by design. Athletes should choose a weight that allows them to perform at least 5 reps in each round. All athletes should not let their intensity overshadow the importance of lifting with proper technique. Find a load with which you can maintain proper form, even when you are pushing your intensity.

Intermediate option:
5 rounds for total reps:

On a 2-minute clock:
15/20-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.

♀ 135 lb
♂ 205 lb

Beginner option:
5 rounds for total reps:

On a 2-minute clock:
8/12-calorie Echo bike
Max deadlifts in the remaining time
Rest 4 minutes between rounds.

♀ 65 lb
♂ 95 lb

Coaching cues:
Before lifting the bar off the ground, consider your deadlift setup: Your hands should be shoulder width, your feet should be between hip- and shoulder-width with your heels down, your shoulders should be slightly in front of the bar, and your chest should be up with a solid lumbar curve.

Resources:
The Rogue Echo Bike
The Deadlift

Find a gym near you:
View the CrossFit map

Rest Day

Or

60-minute bike ride outside

It can be simply running your errands using your bike instead of your car.

Featured Article:
Ask a Coach: What Makes CrossFit, CrossFit?

Certified CrossFit Coach Eric O’Connor asserts that CrossFit’s combination of functional movements, high intensity, and variance lead to “the best results of any program due to the potency of the methodology’s fundamentals. The community is an amazing bonus,” he says, “but the methodology truly sets us apart and guarantees results.”

Find a gym near you:
View the CrossFit map

Guest Programmer - HWPO
July 22-Aug. 4, 2024

On a running 35-minute clock:

From 0:00-12:00

Every 3 minutes for 4 sets:
5 back squats

From 12:00-17:00
Rest

From 17:00-35:00

5 rounds, each for watts:
Max watts row or bike (cap at 20 seconds)*
12 Russian kettlebell swings
6 wall-ball shots
- Rest 1:30 between sets.

♀ 75% of your best back squat, 53-lb kettlebell, and 20-lb medicine ball to a target as high as possible
♂ 75% of your best back squat, 70-lb kettlebell, and 30-lb medicine ball to a target as high as possible

Scaling:
We’re doing something different today — a power endurance workout. Our goal is to try to hit a max wattage each time we get on a machine. You’ll ramp up the machine as hard as you can and look at your watts. The watts will tick up but eventually begin to drop. Once that happens, you’re done on the rower. This should take between 15-20 seconds. Less-experienced athletes may struggle to hit max watts and that’s normal. This is why we cap it at 20 seconds. Hit a hard effort for 20 seconds with everything you’ve got, then move on to the Russian kettlebell swings.

If you’ve never done this wattage ramp-up before, give it a go as a practice round before you start the workout to see what numbers you should be looking for.

The kettlebell swings are a great power endurance tool and the goal is to have a constant dynamic hip extension and continuous leg drive. Don’t think about pulling the bell up, think about continuously pushing down.

The wall-ball shots are all about power. Use a heavier medicine ball than you’d normally use. Your goal will be to throw each rep as high as possible. Don’t worry too much about cycling these reps. If you need to catch the medicine ball and reset for each rep, that’s OK. We’re focused on the concentric portion of this movement and the eccentric position should be controlled to allow us maximum force when we throw upward. Have fun!

*Max-wattage row or bike means once you start to move, you want to hit a max wattage as fast as possible. You are done when the watts start to drop consistently. This should take around 15 seconds or 10-12 strokes. Cap your effort at 20 seconds.

DAMPER: Use a damper relative to your weight and strength. Bigger, stronger athletes can set the damper to 7-10; smaller athletes should use a damper setting around 6-9.

GOAL: Strength and power endurance

ADVANCED ATHLETE TARGET: 75% on back squats, max efforts on the machine for each set (M: 800-900+, W: 650-750+)
BEGINNER ATHLETE TARGET: Quality depth on back squats and rigid midlines, hard efforts on machine

Intermediate option:
On a running 35-minute clock:

From 0:00-12:00

Every 3 minutes for 4 sets:
5 back squats

From 12:00-17:00
Rest

From 17:00-35:00
5 rounds, each for watts:

Max watts row or bike (cap at 20 seconds)*
12 Russian kettlebell swings
6 wall-ball shots
- Rest 1:30 between sets.

♀ 75% of your best back squat, 35-lb kettlebell, and 14-lb medicine ball to a target as high as possible
♂ 75% of your best back squat, 53-lb kettlebell, and 20-lb medicine ball to a target as high as possible

Beginner option:
On a running 35-minute clock:

From 0:00-12:00

Every 3 minutes for 4 sets:
5 back squats (technical load*, across all sets)

From 12:00-17:00
Rest

From 17:00-35:00
5 rounds, each for watts:

Max watts row or bike (cap at 20 seconds)*
8 Russian kettlebell swings
4 wall-ball shots
- Rest 1:30 between sets.

♀ 18-lb kettlebell and 6-lb medicine ball to a target as high as possible
♂ 26-lb kettlebell and 10-lb medicine ball to a target as high as possible
* The technical load for your back squats should ensure you can keep a stable midline and reach proper depth.

Coaching cues:
Are your knees caving in as you get fatigued during back squats? Think about planting your feet and screwing them apart and into the ground. Feel the extra stability take hold as your knees track your toes and watch your lifts increase!

Resources:
The Back Squat
Rowing Technique Tips
The Russian Swing With Jeff Martone
The Wall-Ball Shot

Find a gym near you:
View the CrossFit map

Guest Programmer - HWPO
July 22-Aug 4, 2024

Part 1
Take 15 minutes to work up to a 3-rep-max shoulder press

Part 2
With an empty bar, complete:
5 hang power snatches
5 hang muscle snatches
5 hang power snatches

Focus on keeping the bar close to your thighs, having the knuckles pointing down and keeping the shoulders relaxed while maintaining upper back engagement. As you extend to accelerate the bar, you should be pulling the bar toward your hips. Once you’ve reached full extension, pull your elbows high and outside, not pointing to the ceiling but pointing behind you and slightly upward.

Ramp up to your workout weight in 2 sets.

Part 3
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power snatches
15-calorie row, bike, or ski erg, or 200-meter run

♀ 95 lb
♂ 135 lb

Post loads and rounds/reps to comments.

Scaling:
This workout is simple but effective. We’re using the hang snatch as a complement/antagonist to the shoulder press, and the row, bike, or ski should be seen as an antagonist of the press. The workout, however, still has a component of lower-body endurance, especially if you choose to row or bike. If you choose the row or ski erg, you’ll add an element of grip. There's no shortage of opportunities in this workout. Overall, we should see this as a lower-body, posterior-chain endurance workout.

Today, everyone should be able to complete the 5 hang snatches unbroken. Focus on good snatch technique — use the lower body to generate momentum on the bar along with lat engagement to create a vertical bar path and fast lock out.

GOALS: Upper-body conditioning and technical endurance
TARGETS:
ADVANCED: Unbroken hang snatches, 1 round every 1:15-1:30 minutes
BEGINNER: Good coordination in the snatch with hips extending before the arms pull; 1 round every 1:30-1:45 minutes

Intermediate option:
Part 1
Take 15 minutes to work up to a 3-rep-max shoulder press

Part 2
With an empty bar, complete:
5 hang power snatches
5 hang muscle snatches
5 hang power snatch

Part 3
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power snatches
15-calorie row, bike, or ski erg, or 200-meter run

♀ 75 lb
♂ 115 lb

Beginner option:
Part 1
Take 15 minutes to work up to a 3-rep-max shoulder press

Part 2
With an empty bar, complete:
5 hang power snatches
5 hang muscle snatches
5 hang power snatch

Part 3
Complete as many rounds and reps as possible in 10 minutes of:
5 hang power snatches
10-calorie row, bike, or ski erg, or 200-meter run

♀ 35 lb
♂ 45 lb

Coaching cues:
The muscle snatch helps develop strength and speed in the turn-over. Move quickly through the middle of the movement and keep the barbell close to your body by pulling your elbows up and back before punching the barbell to the overhead position.

Resources:
The Shoulder Press
The Hang Power Snatch
Rowing

Find a gym near you:
View the CrossFit map

50-40-30-20-10 reps for time of:
Kettlebell swings
*Run 400 meters after each set

♀ 35 lb
♂ 53 lb

Post time to comments.

Scaling:
This is a posterior chain endurance workout. The goal here is to move with close-to-perfect form on both the swings and the run. The focus on the quality of movement will do two things for us: keep our minds focused on the present and what we're doing, and help us pace our effort in order to finish strong.

Since both these movements are cyclical, movement patterns are crucial for efficiency which translates to better intensity as we gain experience. So today, rather than focusing on finishing as fast as possible, try to focus on finishing feeling like your last 400-meter run was your best.

Use a kettlebell weight you can move comfortably. You should be able to perform the 50 reps unbroken but may break them up to help conserve energy and maintain good technique.

If you cannot run 400 meters in under 2:30, reduce the distance to 200 meters. If you’re new to running, you can perform a 200-meter jog/walk.

To replace the run entirely, use a bike and perform 800 meters. Avoid the rower today.

GOAL: Posterior chain and aerobic endurance
TARGETS:
ADVANCED: Unbroken kettlebell swings, 15- to 16-minute time domain
BEGINNER: Quality kettlebell swings, 16- to 18-minute time domain

Intermediate option:
50-40-30-20-10 reps for time of:
Kettlebell swings
*Run 400 meters after each set

♀ 26 lb
♂ 35 lb

Beginner option:
35-30-25-20-15 reps for time of:
Russian kettlebell swings
*Run 200 meters after each set

♀ 18 lb
♂ 26 lb

Coaching cues:

During the kettlebell swing, think about hinging at the hips and slightly bending your legs before aggressively extending both simultaneously to elevate the kettlebell.

Resources:
The Kettlebell Swing
CAP Tips: Running Position Drill
CAP Tips: Running Pulling in Place
CAP Tips: Running Falling Forward
CAP Tips: Running Change in Support Drill

Find a gym near you:
View the CrossFit map

Guest Programmer – Christian Harris
June 24-July 7, 2024

In 2 minutes:

7/10-calorie Echo bike
10 burpees over the bar
In remaining time, max squat clean thrusters

Rest 2 minutes between rounds.
*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

♀ 65-lb barbell
♂ 95-lb barbell

Scaling:
This interval workout is designed to challenge your limits — push hard for 2 minutes, then optimize your recovery to sustain consistent performance throughout each set. Aim to complete the bike segment in around 45 seconds, with some pushing for closer to 35 seconds or less. Focus on finding a quick pace on the bike that allows you to seamlessly transition to the burpees. After finishing the 10 burpees, use the remaining time to accumulate squat clean thrusters. If you complete 50 reps, the workout is over, otherwise this is a 5-round workout for max reps.

Be sure to prioritize recovery between rounds with the one-to-one work-to-rest ratio, ensuring you maintain intensity throughout. Embrace the challenge today and aim to hold onto the barbell until the very last second!

Intermediate option:
In 2 minutes:

7/10-calorie Echo bike
10 burpees over the bar
In remaining time, max squat clean thrusters*

Rest 2 minutes between rounds.
*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
In 2 minutes:

5/8-calorie Echo bike
7 burpees over the bar
In remaining time, max squat clean thrusters*

Rest 2 minutes between rounds.
*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
Every thruster requires moving from full flexion to full extension against gravity, challenging almost every major muscle group.

The thruster is a powerful way to push physical adaptation and improve everyday life, from moving a heavy suitcase to an overhead bin to playing with your kids, and so much more.

Resources:
Bar-Facing Burpee Efficiency Tips
The Clean
The Thruster
The Squat Clean Thruster With Nuno Costa

Find a gym near you:
View the CrossFit map

For time:

Bike 10,000 meters

Post time to comments.

Compare to 180621.

Scaling:
Today we have a long, monostructural workout. Do your best to get out of the gym and ride the bike that has been collecting dust in the back of your garage. If necessary, a stationary bike or other monostructural exercise like rowing or running will work. Newer athletes should reduce the distance to complete the workout in around 20 minutes.

Substitutions:
5,000-meter row or SkiErg
5,000-meter run

Intermediate option:
For time:

Bike 7,500 meters

Beginner option:
As far as possible in 20 minutes of:

Biking

Resources:
Programming Lecture, Movement Modalities
Watch Test 1 From the 2023 CrossFit Games: RIDE
- Men
- Women

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler at the North America West Semifinal by West Coast Classic.

Every 1 minute complete:
12/15-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

Post rounds and calories completed to comments.

Compare to 240119.

Scaling:
Today’s workout is a grind. How far into the pain cave do you want to venture? There are two ways to attack this workout: Sprint each effort and bank as much rest as possible before the next interval, or move at a moderate pace and aim to sneak by each minute. If you finish the round of 20, your workout is over. If you didn’t finish the round of 20 in your last attempt, aim to complete one more round than you did last time.

Intermediate option:
Every 1 minute complete:

9/12-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

Beginner option:
Every 1 minute complete:

6/9-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

Resources:
Annie Sakamoto vs. the Echo Bike

Find a gym near you:
View the CrossFit map

Semifinals Are Back!
Read: "How To Watch the 2024 CrossFit Semifinals"

Featured photo:
Camelback CrossFit in Scottsdale, Arizona.

10 sets, each for time:

50-meter swim
Rest 1 minute between sets.

Post your fastest and slowest time to comments.

Scaling:
Today we are performing 10 sprint-style efforts. Each set should take no more than 1 minute to complete. If you do not have access to a pool or open water, use the substitutions listed below. Intermediate athletes can do this workout as prescribed. Beginner athletes should reduce the distance of each effort.

Modifications: 150/200-meter ski erg, 150/200-meter row, 300/400-meter C2 bike.

Intermediate option:
Same as Rx’d

Beginner option:
10 sets, each for time:

25-meter swim
Rest 1 minute between sets.

Resources:
Swimming Tips for CrossFit Athletes Part 1 With Chris Michelmore

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by FLSportsGuy Photography at the 2023 WheelWOD Games.

Guest Programmer – Rob Lawson
April 30-May 12, 2024

For time:
Designated calories on the Echo bike (see below)
9-6-3
Sandbag ground-to-shoulders

♀ 18-12-7 calories, 100 lb
♂ 21-15-9 calories, 150 lb

Post time to comments.

Scaling:
Today’s workout is a short sprint of pure grunt work. The calories on the bike are meant to be completed as fast as possible with the first set taking no more than 90 seconds. The sandbag should be moderately heavy. If you don’t have a sandbag, substitute a heavy D-ball or a barbell power clean (125/185 lb). The goal is to finish between 5-7 minutes, while some may push for sub-5 minutes. This workout will test the lungs and legs.

Intermediate option:
For time:
15-12-9
Calorie Echo bike
9-6-3
Sandbag ground-to-shoulders

♀ 70 lb
♂ 100 lb

Beginner option:
For time: 12-9-6
Calorie Echo bike
7-5-3
Sandbag ground-to-shoulders

♀ 35 lb
♂ 50 lb

Resources:
Annie Sakamoto vs. the Echo Bike
Sandbag Training
Shop: Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at CrossFit Fury in Goodyear, Arizona

3 rounds for time of:
75 double-unders
15/21-calorie Echo bike
5 front squats

♀ 155 lb
♂ 225 lb

Post times to comments.

Scaling:
Today’s workout is meant to be a heavy sprint. Regardless of the other two movements, push the pace on the bike and don’t game it. Exiting the bike a little wobbly is what makes this workout fun. The 5 front squats should be tough and feel heavy; however, you should be able to clean the barbell to start the reps and perform each set unbroken.

Intermediate option:
3 rounds for time of:
35 double-unders
10/15-calorie Echo bike
5 front squats

♀ 125 lb
♂ 185 lb

Beginner option:
3 rounds for time of:
75 single-unders
7/10-calorie Echo bike
5 front squats

♀ 55 lb
♂ 75 lb

Resources:
The Double-under
The Front Squat
The Single-under
Shop: Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Meg Ellery at Ocean State CrossFit in Cranston, Rhode Island.

5 rounds each for time of:
800/1,000-meter standing bike
*Rest 2 minutes between efforts.

Post each time to comments.

Scaling:
Today’s intervals are all-out sprints on the bike with a twist — you will stand as you pedal. Expect this to add some spice to the workout. Use any stationary bike you have available (e.g., Echo bike, Assault bike, airdyne bike). Each round should be maximal effort. This means each set should occupy every ounce of your capacity, both mental and physical. As long as you are pushing these physical and psychological tolerances then you are hitting this workout as intended. Following each set, rest 2 minutes before the next attempt.

Intermediate option:
Same as Rx’d

Beginner option:
5 rounds each for time:
600/750-meter standing bike
*Rest 2 minutes between efforts.

Resources:
Air Bike Setup
Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler during Open Workout 24.2 at CrossFit Canvas in Caldwell, Idaho.

Every 1 minute complete:
12/15-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

Post rounds and cals completed to comments.

Scaling:
Today’s workout is a grind. How far into the “pain cave” do you want to venture? There are two ways to attack this workout: Sprint each effort and bank as much rest as possible before the next interval, or move at a moderate pace and try to sneak by each minute. If you finish the round of 20, your workout is over.

Intermediate option:
Every 1 minute complete:
9/12-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

Beginner option:
Every 1 minute complete:
6/9-calorie Echo bike
Complete as many rounds as possible until failure or until you reach 20 rounds.

Resources
Watch: CrossFit Workout 240119: Annie Sakamoto vs. the Echo Bike
Shop: Rogue Echo Bike

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

10 rounds for time:
10/8 bike calories
10 burpees

Post time to comments.

Scaling:
Today's workout is a grind. Put your head down, push the pace, and get after it. The goal is to keep each round to 1:30 or less. Scale the calories and/or the reps of the burpees to maintain this stimulus.

Intermediate option:
Same as Rx’d

Beginner option:
8 rounds for time:
8/6 bike calories
8 burpees

Resources:
The Burpee

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at a 2022 Affiliate Gathering in Spain.

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

For load:
3-3-3-3-3-3
Deadlift

After each set complete:
5 broad jumps for max distance
Echo-bike calories as fast as possible

Rest 3 minutes between sets.

♀ 8-calorie bike
♂ 10-calorie bike

Goal: Power

Post heaviest deadlift, longest broad jump, and fastest Echo-bike time to comments.

Lift as heavy as possible while respecting the speed work. Add weight each round.

Can you lift heavy AND move fast? This is how we do it [cue Montell Jordan].

This type of workout is fun and very challenging in the best possible way. The goals are clear: Deadlift with maxi force and bike at max speed. The broad jump is a combination of force and speed.

Kevin Bowles, our head programmer at Deka Comp, loves these sessions because they put our strength work into practice and we can feel powerful without dying out.

Words of wisdom from Kevin:

If you struggle on a machine either because it's a weakness or because of your size, replace the number of calories by a 20-second max-effort window. This will allow you to focus on wattage or cadence in the desired time frame rather than an output. In other words, effort is more important than outcome for today.

Scaling:

Intermediate option:
Intermediate athletes may perform this workout as prescribed.

Beginner option:
For load:
3-3-3-3-3-3
Deadlift

After each set complete:
3 broad jumps for max distance
:20 max-effort Echo-bike calories

Resources:
What Is a Deadlift?
The Deadlift
Work, Power, and the Science of CrossFit

Find a gym near you:
View the CrossFit map

Featured Photo:
WIT London by RXdPhotography

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

Every 6 minutes for 3 sets complete: 21-15-9 reps Echo-bike calories
Kettlebell goblet squats

♀ 24 kg
♂ 32 kg

Post your total time of all 3 sets combined to comments.

Goal: Get comfortable with the burn and increase your threshold as a result. Aim for 4-5 minutes to complete each set.

To be successful in this workout, aim for high intensity with some level of consistency in all three intervals. This will be difficult but a little bit of discipline goes a long way. High intensity is the goal but not maximal intensity. Keep some in the tank and give it everything you’ve got on the last one.

Equipment matters — the effort on the Assault or Echo bike will change the stimulus of this workout when compared to a bike erg.

More experienced athletes can work closer to their thresholds with less rest than beginner athletes. Beginner athletes should finish BEFORE advanced athletes without exceeding their capacities. This means a beginner athlete should have a LOWER RPE (Rate of Perceived Exertion) than an advanced athlete in the first intervals since beginners will not have their recovery capacities as high and trained as the more advanced athlete.

I tested this workout and found that it was possible to keep the pace up so long as I didn’t push the squats. I was using a bike erg and was faced with the realization that the 21 and 21 took almost half the time, but staying composed allowed me to hit the goal and finish as hard as I could on the last interval.

Scaling:

Intermediate option:
Every 6 minutes for 3 sets complete:
18-15-9 reps
Echo-bike calories
Kettlebell goblet squats

♀ 16 kg
♂ 24 kg

Aim to complete the work around the 4-minute mark to allow for enough rest to repeat the next interval at high intensity.

Beginner option:
Every 6 minutes for 3 sets complete:
12-9-6 reps
Echo-bike calories
Air squats

Beginners will be pushed out of their comfort zone with the level of intensity we want to achieve. Aim to complete the work in 4 minutes to get 2 minutes of rest.

Resources:
The Air Squat

Find a gym near you:
View the CrossFit map

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

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

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

Post time to comments.

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

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

For time:
3 rounds of:
30-calorie row
30 push-ups

Rest 3:00

3 rounds of:
30-calorie bike
20 toes-to-bars

Rest 3:00

3 rounds of:
30-yard sled push, ♀ 90 lb ♂ 135 lb
10 muscle-ups

Post time to comments.

Scaling:
This workout will test your ability to do increasingly challenging gymnastics under fatigue. Modify the movements in order to push the pace for each segment.

Intermediate option:
For time:
3 rounds of:
20-calorie row
20 push-ups
Rest 3:00
3 rounds of:
20-calorie bike
15 toes-to-bars
Rest 3:00
3 rounds of:
30-yard sled push, ♀70 lb♂90 lb
5 muscle-ups

Beginner option:
For time:
2 rounds of:
20-calorie row
10 assisted push-ups
Rest 3:00
2 rounds of:
20-calorie bike
15 hanging knee raises
Rest 3:00
2 rounds of:
30-yard sled push, ♀45 lb ♂65 lb
10 ring rows

Every 4 minutes for 4 rounds, complete:
40 double-unders
20-calorie bike
10 dumbbell snatches

♀ 50-lb DB ♂ 70-lb DB

Post results to comments.

Scaling:
Modify the movements and reduce the dumbbell weight to sprint through each round in 3 minutes or less.

Intermediate option:
Every 4 minutes for 4 rounds, complete:
40 double-unders
20-calorie bike
10 dumbbell snatches

♀ 35-lb DB ♂ 50-lb DB

Beginner option:
Every 4 minutes for 4 rounds, complete:
40 single-unders
12-calorie bike
10 dumbbell snatches

♀ 15-lb DB ♂ 20-lb DB

10 rounds, each for time of:
Hill sprint or stairs

Find a big hill or set of stairs with a distance/incline that allows for approximately a 20 second effort.

Rest 90 seconds between each effort.

Post experience and times to comments.

Scaling:
If you are unable to find a hill or set of stairs, complete 10 100-meter sprints or 20-second intervals on a stationary bike for total calories.

5 rounds for time of:
2-mile (3,200 meter) bike ride
10 muscle-ups
10 deadlifts

♀ 185 lb ♂ 275 lb

Get outside - do the bike ride on a real bike. The more varied terrain you can include, the better!

Scaling:
If you're unable to ride outside, modify to an Echo bike or Concept2 BikeErg. If you do not yet have a muscle-up, modify the movement to a pulling and pushing exercise, preferably on the rings. Reduce the loading on the deadlift.

Intermediate option:
4 rounds for time of:
2-mile (3,200 meter) bike ride
7 muscle-ups
10 deadlifts

♀ 155 lb ♂ 225 lb

Beginner option:
3 rounds for time of:
1-mile (1,600 meter) bike ride
5x: [3 ring rows + 3 jumping dips]
10 deadlifts

♀ 65 lb ♂ 95 lb

For time:
Run 1 mile
2,000-meter Echo Bike
1,000-meter row
Run 1 mile

Post time to comments.

Scaling:
Deconditioned athletes should reduce the distance for each segment. Intermediate athletes should aim to complete the work in 30 minutes or less, reducing the distance if necessary.

Beginner option:
For time:
Run 800 meters
1,000-meter Echo Bike
500-m row
Run 800 meters