10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang squat cleans

Perform a 50-foot handstand walk after each set.

♀ 75-lb barbell
♂ 115-lb barbell

Post times to comments.

Stimulus and Strategy:
In today’s workout, push to maintain unbroken hang squat cleans. The loading should feel light to moderate and allow you to hang on to the larger sets. The handstand walk should be a nice “break” before getting back on the barbell. However, don’t be fooled — getting upside down after the hang squat cleans will be more difficult than you think. Advanced athletes should challenge themselves to perform the handstand walks unbroken, and if you fail to make it 50 feet, go back to the start. Have fun!

Scaling:
Reduce the loading of the barbell. Reduce the distance of the handstand walk.

To reduce the complexity of the hang squat clean, consider a power clean plus front squat, or using a single or pair of dumbbells. For the handstand walks, consider putting your feet on a box and walking in a complete circle (do this once per 50 feet). You may also consider 20-30 shoulder taps or bear crawls.

In case of an injury or limitation, consider hang power cleans or light goblet squats in place of the hang squat cleans. For the handstand walks, consider shoulder taps in the plank position or a 30-second sprint on the ski erg.

Intermediate option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang squat cleans

Perform a 25-foot handstand walk after each set.

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
8-7-6-5-4-3-2-1 reps for time of:
Hang squat cleans

Perform a 50-foot bear crawl after each set.

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
On the handstand walk, start with smaller steps to gain momentum, balance, and confidence. You can always make your steps bigger.

Resources:
The Hang Squat Clean
The Handstand Walk
The Bear Crawl

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 15 minutes of:
20 double-unders
5 hang power snatches
5 strict handstand push-ups

♀ 105-lb barbell
♂ 155-lb barbell

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a triplet with a lower volume of reps in each set. Expect to perform at least 6 rounds. Round times may decrease due to upper-body fatigue, and the interfering lockout positions of the hang power snatch and strict handstand push-up. By design, this workout demands upper-body stamina, strength, and endurance. To avoid hitting a wall, be intentional with your rest time between movements and focus on using your legs in the hang power snatches to get the barbell overhead. Work hard and have fun.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the jump rope, work for no more than 30 seconds, accumulating double-under reps. If necessary, perform single-unders or penguin hops. For the strict handstand push-ups, reduce the reps to no less than 3 in each round. You can also perform dumbbell push presses or shoulder presses as an alternative.

In case of an injury or limitation, consider riding a bike for 30 seconds per round in place of the jump rope. If you have an overhead limitation, perform single-arm dumbbell snatches or hang power cleans in place of the hang power snatches. As for the strict handstand push-ups, consider push-ups or plank holds.

Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
20 double-unders
5 hang power snatches
3 strict handstand push-ups

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
20 single-unders
5 hang power snatches
5 dumbbell shoulder presses

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

Coaching cues:
On the hang power snatch, pull the barbell into your body by engaging your lats. Imagine sticking your lats in your back pocket through the first and second pull of the lift.

Resources:
The Double-Under
The Hang Power Snatch
The Strict Handstand Push-Up
The Dumbbell Shoulder Press

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Open Workout 25.3

For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts (weight 1)
5 wall walks
25 cleans (weight 2)
5 wall walks
25 snatches (weight 3)
5 wall walks
50-calorie row

♀ 155 lb, then 85 lb, then 65 lb
♂ 225 lb, then 135 lb, then 95 lb

Time cap: 20 minutes

Post time or reps completed to comments, and submit your score as part of the 2025 CrossFit Open.

Visit the CrossFit Games website for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.

Resources:
Open Workout 25.3 Standards
The Wall Walk
Rowing
The Deadlift
The Power Clean
The Power Snatch

Find a gym near you:
View the CrossFit map

Every minute on the minute for 5 minutes for load:
3 touch-and-go power snatches

Every minute on the minute for 5 minutes for load:
2 touch-and-go power snatches

Every minute on the minute for 5 minutes for load:
1 power snatch

Post loads to comments.

Stimulus and Strategy:
Today’s workout is an opportunity to lift heavy. Keep in mind, heavy is relative to each individual's capacity and competence with the lift. The goal is to lift your heaviest load for each 5-minute section. You can increase the loading across each minute, maintain the same weight for multiple sets, or stay at one weight for the entire workout. Newer and less-experienced athletes should focus on refining technique at submaximal loads rather than increasing the weight throughout the workout.

Scaling:
Reduce the loading of the barbell to maintain the integrity of the lift.

To reduce the complexity of the lift, reduce the loading and consider performing a hang power snatch to avoid having to navigate the knees.

In case of an injury or limitation, consider performing a power clean for an overhead limitation. You can also perform a single-arm snatch with a dumbbell or kettlebell.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
When performing touch-and-go reps, focus on keeping your hips slightly higher as you return the barbell to the floor. This will help keep the knees back and out of the way allowing you to get to the floor without going around the knees.

Resources:
The Power Snatch

Find a gym near you:
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Open Workout 25.1

Complete as many rounds and reps as possible in 15 minutes of:
3 lateral burpees over the dumbbell
3 dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads.

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Post time or reps completed to comments, and submit your score as part of the 2025 CrossFit Open.

Visit the CrossFit Games website for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.

Resources:
[Burpee Over the Dumbbell]
The Dumbbell Hang Clean and Push Jerk
The Walking Lunge
CrossFit Open Workout 25.1 Tips

Rest Day

Featured Article

Unlock Stronger Barbell Lifts: The Crucial Role of Your Lats in Deadlifts, Cleans, and Snatches

Your lats play a critical yet often overlooked role in barbell movements like the deadlift, clean, and snatch. As the largest upper-body muscle, they help maintain bar path efficiency by keeping the weight close to your center of mass, reducing strain on your lower back, and improving lifting mechanics. Engaging your lats properly during the setup and pull phases prevents bar drift, enhances control, and leads to stronger, more efficient lifts. Try these drills to get your lats working more purposefully.

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The Other Total

Clean 1 rep
Bench press 1 rep
Overhead squat 1 rep

Clean is from the ground, power, or squat.

Post total to comments.

Compare to 221231.

Stimulus and Strategy:
Today is a day to find a heavy single in three classic lifts. This workout has been coined as “The Other Total.” Experienced athletes should shoot to find a heavy single in each movement. Keep in mind, heavy is relative to your capacity and experience. Work hard and stay within yourself. Newer athletes should work on mechanics and building consistency rather than testing maximal loads. For the overhead squat, take the barbell out of a rack if one is available. For the bench press, it is recommended to have a spotter available. If you do not have a spotter, do not risk pushing to failure.

Scaling: Reduce the loading of the barbell if needed to maintain safety and the integrity of each lift.

To adjust the complexity of each lift, we encourage you to reduce the load to something that allows you to practice the technique and maintain safety.

In case of an injury or limitation, consider performing a hang power clean with a barbell or a pair of dumbbells. For the bench press, consider a dumbbell bench press or a dumbbell floor press. For the overhead squat, consider an overhead lunge with a single dumbbell or barbell. If the overhead position is limiting, consider a front or back squat.

Intermediate option:
Same as Rx’d

Beginner option:
Clean 3-3-3 reps
Bench press 3-3-3 reps
Overhead squat 3-3-3 reps

Coaching cues:
In the bench press, make sure your feet have full contact with the floor. By driving your heels through the floor, your lower body can help contribute to the lift.

Resources:
The Power Clean
The Clean
The Bench Press
The Overhead Squat
The Other Total With Spencer Hendel From 120221

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Power Amanda

9-7-5 reps for time of:
Muscle-ups
Power snatches

♀ 95 lb
♂ 135 lb

Post time to comments.

Compare to similar 220407.

Stimulus and Strategy:
Amanda is a classic benchmark workout. Typically, this workout is performed with a squat snatch, however, today we are going to perform a power snatch. Most athletes should aim to complete the workout in 12 minutes or less. Some more advanced athletes could finish in 5 minutes or less.

Scaling:
Reduce the volume of the muscle-ups. Athletes who have muscle-ups, but not the overall volume, should consider reducing the repetitions to 7-5-3 or 4-3-2.

To adjust the complexity of the muscle-ups, perform a jumping muscle-up, low-ring transition, or ring rows and push-ups. For the power snatch, perform a hang power snatch, a hang muscle snatch, or a dumbbell snatch.

In case of an injury or limitation, consider performing low-ring transitions, or ring rows and push-ups. For the power snatch, consider a hang power clean or single-arm dumbbell snatch.

Intermediate option:
For time:
5-3-1
Muscle-ups
9-7-5
Power snatches

♀ 75 lb
♂ 115 lb

Beginner option:
9-7-5 reps for time of:
Ring rows
Push-ups
Power snatches

♀ 35 lb
♂ 45 lb

Coaching cues:
The third pull in the snatch is you pulling yourself underneath the object, not the object up to you. After you extend your hips, pull yourself under the barbell.

Resources:
The Kipping Muscle-Up
The Power Snatch
The Ring Row
The Push-Up

Find a gym near you:
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For time:
30 handstand push-ups
30 deadlifts
30 ring dips
30 power cleans
30 pull-ups
30 thrusters

♀ 155-lb deadlifts, 95-lb cleans, 65-lb thrusters
♂ 225-lb deadlifts, 135-lb cleans, 95-lb thrusters

Post time to comments.

Stimulus and Strategy:
Today’s workout is a chipper and may look familiar. This mash-up fuses together three classic CrossFit benchmarks: Diane, Elizabeth, and Fran, but with fewer reps than the traditional 45 of each movement. That said, this should challenge you to keep moving and maintain larger chunks of reps. All athletes should use options that allow them to finish in 15 minutes or less. Advanced athletes may be able to go sub-10.

Scaling:
Reduce the loading of each barbell to something that feels moderate-to-light for each movement and that you can complete in sets of at least 10 while fresh.

To reduce the complexity of the handstand push-up, perform a pike push-up or dumbbell shoulder press. For the ring dips, lower the rings to a position that allows your feet to touch the ground. Then use them to help you move through the range of motion. For the pull-ups, perform a jumping pull-up or ring row. For the barbell movements, reduce the loading to something that allows you to focus on the technique and move safely.

In case of an injury or limitation, consider using a single dumbbell for most of the movements. Perform a single-arm shoulder press for the handstand push-ups, a dumbbell sumo deadlift for the deadlift or an unweighted good morning, a push-up or dumbbell floor press for the ring dips, a single-arm dumbbell power clean for the power cleans, a single-arm ring row for the pull-ups, and a single-arm dumbbell thruster, dumbbell front squat, or dumbbell push press for the thruster.

Intermediate option:
For time:
30 handstand push-ups
30 deadlifts
30 ring dips
30 power cleans
30 pull-ups
30 thrusters

♀ 125-lb deadlifts, 65-lb cleans, 55-lb thrusters
♂ 185-lb deadlifts, 95-lb cleans, 75-lb thrusters

Beginner option:
For time:
20 dumbbell shoulder presses
20 deadlifts
20 foot-assisted ring dips
20 power cleans
20 ring rows
20 thrusters

♀ 10-lb dumbbells, 55-lb deadlifts, 35-lb cleans, 35-lb thrusters
♂ 15-lb dumbbells, 75-lb deadlifts, 45-lb cleans, 45-lb thrusters

Coaching cues:
For the power cleans in today’s workout, it may be tempting to perform muscle cleans or use more upper body. Be cautious as the next movement is pull-ups. Instead, focus on using your legs and pulling into a partial squat.

Resources:
The Kipping Handstand Push-Up
The Deadlift
The Ring Dip
The Power Clean
The Kipping Pull-Up
The Thruster
Ring Dip Scaling
The Ring Row

Find a gym near you:
View the CrossFit map

7 sets for load of:
1 snatch-grip deadlift
1 snatch pull
1 snatch
1 overhead squat

Post loads to comments.

Stimulus and Strategy:
Today’s workout is a heavy day with a snatch complex. The goal is to build across each set, working up as heavy as possible. Keep in mind that heavy is relative to each person's capacity and technique. Do not increase the loading if safety or technique are in jeopardy. As you complete each set, a regrip is allowed between the deadlift and snatch pull, and after the snatch pull. However, do not spend more than 10 seconds between movements. The snatch can be performed as a power or squat variation.

Scaling:
Reduce the loading of the barbell to maintain the integrity of each movement.

To reduce the complexity of the movement, reduce the load to an empty barbell or PVC pipe. For the snatch, perform a hang power snatch.

In case of an injury or limitation, perform this complex with a clean variation (clean-grip deadlift, clean pull, clean, and front squat). This complex can also be performed with a single dumbbell. For the overhead squat, consider an overhead lunge if overhead mobility is limited.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
Use the hips and legs to drive the barbell up, then press under the bar to receive it as high as possible. As the load increases, expect to receive the bar in a lower squat.

Resources:
The Snatch
The Power Snatch
What Is a Snatch?

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For reps:
1 minute of double-unders
1 minute of alternating single-leg squats
1 minute of hang clean and jerks
2 minutes of double-unders
2 minutes of alternating single-leg squats
2 minutes of hang clean and jerks
3 minutes of double-unders
3 minutes of alternating single-leg squats
3 minutes of hang clean and jerks

♀ 95 lb
♂ 135 lb

Stimulus and Strategy:
Today’s workout takes three movements and gives you an increasing amount of time to accumulate reps. If you are proficient in each movement, keep moving for as much of the interval as possible. Limit yourself to small breaks and push your thresholds in each movement. Less-experienced athletes should not push to failure or exhaustion because you will end up spending more time recovering. Instead, perform a few reps, take small breaks, and then continue to chip away. Expect the longer intervals to require more strategy in comparison to the single minute of work. Going all out for 2 or 3 minutes may not set you up for success in the following movement.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the double-under, perform single-unders, double-under attempts, or a mix of both. For the single-leg squats, consider squatting to a target or performing a reverse lunge. For the hang clean and jerks, use one or two dumbbells.

In case of injury or limitation, perform calories on any machine in place of the double-unders. For the single-leg squats, consider performing a lunge or an air squat. For the hang clean and jerks, consider a muscle clean and shoulder press with a barbell or dumbbells. If you have an overhead limitation, you can also forgo the jerk and just perform the clean.

Intermediate option:
For reps:
1 minute of double-unders
1 minute of alternating single-leg squats
1 minute of hang clean and jerks
2 minutes of double-unders
2 minutes of alternating single-leg squats
2 minutes of hang clean and jerks
3 minutes of double-unders
3 minutes of alternating single-leg squats
3 minutes of hang clean and jerks

♀ 65 lb
♂ 95 lb

Beginner option:
For reps:
1 minute of single-unders
1 minute of alternating reverse lunges
1 minute of hang clean and jerks
2 minutes of single-unders
2 minutes of alternating reverse lunges
2 minutes of hang clean and jerks
3 minutes of single-unders
3 minutes of alternating reverse lunges
3 minutes of hang clean and jerks

♀ 35 lb
♂ 45 lb

Coaching cues:
As you jump in the double-under, avoid letting your hands follow you upward. Instead, force your hands down as you jump up.

Resources:
The Double-Under
The Single-Leg Squat
The Hang Clean
The Hang Power Clean
The Push Jerk
The Split Jerk

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Rest Day

Featured Article

Mastering Efficiency: The Core-to-Extremity Movement Theme

At CrossFit’s Level 1 and Level 2 Certificate Courses, athletes learn the foundational movement theme of “core-to-extremity,” a principle that underpins safe, efficient, and powerful movement patterns. Core-to-extremity describes the ideal sequence of force generation, starting with the midline and progressing outward to the extremities, enabling you to stabilize your spine, maximize force, and prevent injury. Movements like the clean, push press, and rowing stroke demonstrate this concept, but poor mechanics — such as early pulling or pressing — can compromise performance and safety. By focusing on proper execution and identifying common faults, you can refine your mechanics, improve efficiency, and achieve better results.

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21-18-15-12-9-6-3 reps for time of:
Alternating dumbbell snatches
Ring dips
L-sit hold on the rings (perform seconds instead of reps)

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post time to comments.

Stimulus and Strategy:
Today’s workout is a saucy little number. Push to complete this effort in 15 minutes or less. The loading of the dumbbell should allow you to complete all sets unbroken. For the ring dips, choose a scaling option that allows you to maintain consistent sets of 5 reps or more without excessive rest between sets. The L-sit hold option you choose should allow you to complete each effort in 2 sets or less.

Scaling:
Reduce the loading of the dumbbell to maintain unbroken reps. If you can perform the prescribed movements, but the volume is too much, consider reducing the reps and seconds to 14-12-10-8-6-4-2.

To reduce the complexity of the dumbbell snatch, perform the movement from the hang position. On the ring dips, lower the rings so your feet can touch the floor and add assistance where you need it throughout the range of motion. You can perform a jumping ring dip or a foot-assisted strict ring dip. For the L-sit holds, consider bending one or both legs. You can even come off the rings and perform your holds in a more stable position like on a pair of boxes or dumbbells. If you are unable to perform a variation of the L-sit hold, substitute seated leg raises.

In case of injury or limitation, perform a dumbbell clean or a single-arm kettlebell swing in place of the snatch. For the ring dips, consider a push-up or single-arm dumbbell floor press or bench press. For the L-sit hold, consider sit-ups or a plank hold.

Intermediate option:
14-12-10-8-6-4-2 reps for time of:
Alternating dumbbell snatches
Ring dips
L-sit hold on the rings with legs bent (perform seconds instead of reps)

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
12-10-8-6-4-2 reps for time of:
Alternating dumbbell snatches
Foot-assisted ring dips
Seated leg raises

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
On the rings, lift your chest to help maintain your L-sit hold. If your chest and gaze drop, your hips will shift back slightly, making it more difficult to keep your legs parallel with the ground. Conversely, a tall posture keeps your hips forward, reducing the effort required to lift your legs.

Resources:
The Dumbbell Snatch
The Ring Dip
The L-Sit | Parallettes
L-Sit Scaling

Complete as many reps as possible in 18 minutes of:
400-meter run
30 GHD sit-ups
20 box jumps
10 power cleans

♀ 20-inch box and 145-lb barbell
♂ 24-inch box and 205-lb barbell

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is heavier and a longer duration. The goal is to perform 3 or more rounds. The loading of the barbell should be moderately heavy and allow you to perform singles for most of the workout. Expect the GHD sit-ups and box jumps to fatigue your quads, hip flexors, and explosive movement. Because of this, your cleans may feel heavier than expected. Focus on being as tall as possible and getting the shoulders behind the barbell at the top of the lift before pulling into the receiving position. For the GHD sit-ups, if you are not familiar with this movement and consistently training on the GHD, reduce the reps and range of motion.

Scaling:
Reduce the distance of each run. Reduce the reps on the box jumps and GHD sit-ups. Reduce the loading of the barbell.

To reduce the complexity of the box jump, lower the height to maintain the jump or perform a step-up. For the GHD sit-up, reduce the range of motion or perform a V-up or a sit-up. For the power cleans, consider performing the reps from the hang position or with a pair of dumbbells.

In case of injury or limitation, for the 400-meter run, perform a 900/1,250-meter Echo bike or 400/500-meter row. For the box jumps, perform step-ups or lunges. For the GHD sit-ups, perform sit-ups or plank shoulder taps.

Intermediate option:
Complete as many reps as possible in 18 minutes of:
400-meter run
30 GHD sit-ups to parallel
20 box jumps
10 power cleans

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

Beginner option:
Complete as many reps as possible in 18 minutes of:
200-meter run
20 sit-ups
15 box step-ups
10 power cleans

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

Coaching cues:
During the power clean, stay patient on your second pull. Once the barbell passes your knees, continue to keep your shoulders over your bar and wait until the barbell gets close to your hips before you extend the hips and begin the third pull.

Resources:
The Box Jump
The GHD Sit-Up
The Power Clean
The Box Step-Up
The AbMat Sit-Up

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Gwen

15-12-9 reps for load of:
Clean and jerk

Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

Post load to comments.

Compare to 220821.

Stimulus and Strategy:
Most athletes should perform this benchmark workout as written. All athletes should focus on maintaining mechanics and consistency while increasing the loading. Warm up by adding weight slowly, ensuring you can maintain great technique prior to adding additional load. For the set of 15 reps, find a weight you feel confident performing for 10 reps. In the set of 15, reps 1-7 should be no problem, reps 8-12 will take some focus and challenge your barbell stamina, and reps 13-15 should challenge your mental fortitude and barbell technique as you get tired.

Scaling:
Reduce the loading of the barbell to maintain the safety and integrity of the movement.

To reduce the complexity of the movement, reduce the loading and perform a hang clean and push press. Newer athletes should ignore the touch-and-go requirement and instead take a few seconds to establish a sound setup position.

In case of injury or limitation, use a dumbbell or pair of dumbbells. Use a hang power clean instead of a pull from the floor. If there is an overhead limitation, perform the clean only.

Intermediate option:
Same as Rx’d.

Beginner option:
12-9-6 reps for load of:
Clean and jerk

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 overhead.

Resources:
The Clean and Jerk
The Power Clean and Split Jerk
Workout Tips for Gwen From 220821

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Hoover

8 rounds for time of:
400-meter run
15 burpee box jump-overs
10-calorie bike
6 alternating dumbbell snatches

♀ 20-inch box and 50-lb dumbbell
♂ 24-inch box and 75-lb dumbbell

Post time to comments.

Staff Sgt.Taylor Hoover, 31, of the United States Marine Corps., died Aug. 26, 2021, by a suicide bomber who detonated explosives at Abbey Gate in Kabul, Afghanistan. Hoover joined the Marines in September 2010 and was assigned to the 2nd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at Camp Pendleton. He was deployed five times in his career and presented with many awards and honors. Hoover is survived by his mother, Kelly Barnett; father, Darin Hoover; sisters Tori Manning and Allison Summers, and their families; and his grandparents, nieces and nephews.

Stimulus and Strategy:
Today, we’re doing a Hero workout. Hero workouts are meant to be longer, challenging efforts. This workout is no exception. Expect this to take at least 30 minutes. Choose options that allow you to keep moving at a steady pace. Aim to spend no more than 5 minutes completing a single round.

Scaling:
To adjust the volume, consider reducing the total number of rounds. Reduce the loading of the dumbbell, the height of the box, and the distance of the run.

To reduce the complexity of the burpee box jump-over, consider a burpee box step-over or an up-down step-over. For the dumbbell snatch, consider a hang dumbbell snatch with a lighter load.

In case of injury or limitation, complete 900/1,250 meters on an Echo bike or 400/500 meters on the rower. For the burpee box jump-overs, consider an up-down with a lower step-up. For the bike, use any machine available to accumulate the calories. If there is an overhead limitation, consider performing a kettlebell swing to eye level or a single-arm dumbbell clean.

Intermediate option:
6 rounds for time of:
400-meter run
15 burpee box jump-overs
10-calorie bike
6 alternating dumbbell snatches

♀ 20-inch box and 35-lb dumbbell
♂ 24-inch box and 50-lb dumbbell

Beginner option:
4 rounds for time of:
200-meter run
10 burpee box step-overs
7-calorie bike
6 alternating dumbbell snatches

♀ 12-inch box and 10-lb dumbbell
♂ 20-inch box and 15-lb dumbbell

Coaching cues:
On the dumbbell snatch, focus on keeping the snatching arm long through the middle of the pull next to your body as you accelerate. As you extend the hips, pull the elbow high and outside. Then turn your hand and punch the dumbbell overhead as you pull your body underneath the object.

Resources:
From the Archives: Running Technique
Burpee Box Jump-Over
The Rogue Echo Bike
The Dumbbell Power Snatch
CrossFit Hero and Tribute Workouts

Find a gym near you:
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For time:
30 ring muscle-ups

Compare to 230109.

Post time to comments.

Stimulus and Strategy:
Today’s workout is a classic benchmark. If you have completed this workout before, check your last time and use that information to help you attack today’s effort. In most cases, this workout should take 10 minutes or less. However, if you have been practicing and accumulating pulling and pressing volume, today can be a good day to work until you complete the reps — don’t worry about the clock. You can build confidence and establish a time for this benchmark.

Scaling:
Reduce the total number of reps or perform the intermediate option.

To adjust the complexity of the movement, consider a jumping ring muscle-up, a banded ring muscle-up, pull-ups or chest-to-bar pull-ups + dips, or low-ring transitions.

In case of injury or limitation, perform low-ring transitions or a single-arm dumbbell hang clean and shoulder press.

Intermediate option:
Complete as many reps as possible in 10 minutes of:
Ring muscle-ups
- Your workout is over if you complete 30 reps before the 10-minute mark.

Beginner option:
For time:
30 low-ring muscle-up transitions

Coaching cues:
To link ring muscle-ups together, at the top of the rep, let the shoulders fall back behind the rings while the arms push the body away from the rings. The feet should be directly below the body, if not slightly in front, as you are pushing away. This technique will send you right into the next swing.

Resources:
The Kipping Muscle-Up
Jumping Ring Muscle-Up
Toe-Assisted Ring Muscle Up
Kipping Floor Muscle-Up
Low-Ring Muscle-Up Tips

Find a gym near you:
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For time:
1,600-meter run
300-foot handstand walk
24 power snatches

♀ 125 lb
♂ 185 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a longer-duration chipper. All athletes should aim to complete this effort in 20 minutes or less. The loading of the barbell is meant to be moderately heavy. This means for most, singles will be the most effective way to get through the reps. This load should also allow you to complete at least 4 reps per minute. For the handstand walk, choose an option that allows you to keep moving and advancing. Work hard and have fun with this one.

Scaling:
Reduce the distance of the run and handstand walk. Reduce the load of the barbell. If you are new to handstand walking, scale the distance or spend no more than 5 minutes working to accumulate as much distance as possible.

To reduce the complexity of the handstand walk, perform shoulder taps in the pike position or perform a bear crawl. For the power snatches, perform these from the hang position or use a dumbbell.

In case of injury or limitation, perform a 3,500/5,000-meter Echo bike or 1,600/2,000-meter row in place of the run. For the handstand walk, work to accumulate a 2-minute plank hold. For the power snatches, perform a single-arm dumbbell snatch or a clean if there is an overhead limitation.

Intermediate option:
For time:
1,600-meter run
150-foot handstand walk
24 power snatches

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
800-meter run
150-foot bear crawl
24 power snatches

♀ 35 lb
♂ 45 lb

Coaching cues:
As you walk on your hands, think about pressing your hands down into the floor with each "step.” Actively pushing down, as if trying to squish the ground underneath your palms, helps keep your arms straight and shoulders stable to keep you on your hands for longer distances.

Resources:
Running Drills With Brian MacKenzie: Part 1
The Handstand Walk
The Power Snatch
The Bear Crawl

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2 rounds for time of:
50 alternating dumbbell snatches
50 wall-ball shots

♀ 35-lb dumbbell and 14-lb medicine ball to 9-foot target
♂ 50-lb dumbbell and 20-lb medicine ball to 10-foot target

Post time to comments.

Compare to 231226.

Stimulus and Strategy:
Today’s workout is a short-to-moderate duration effort. The challenge is hanging on when you really want to rest. Aim to complete this effort in 15 minutes or less. Some advanced athletes may be able to go sub 10 minutes. Use a load for both movements that allows you to maintain large sets.

Scaling:
Reduce the overall volume by completing 20-30 reps for each movement. Reduce the loading of the dumbbell and medicine ball to maintain sets of 15 or more reps for intermediate athletes and 10 or more reps for beginners.

Reduce the complexity of the dumbbell snatch by performing a hang dumbbell snatch. As for the wall-ball shots, reduce the height of the target.

In case of injury or limitation, perform a single-arm dumbbell snatch on the unaffected arm. If there is an overhead limitation, perform a dumbbell clean or sumo deadlift high pull. For the wall-ball shots, perform a med-ball front squat if there is an overhead limitation or a med-ball push press if there is a squatting limitation.

Intermediate option:
2 rounds for time of:
50 alternating dumbbell snatches
50 wall-ball shots

♀ 25-lb dumbbell and 10-lb medicine ball to 9-foot target
♂ 35-lb dumbbell and 14-lb medicine ball to 10-foot target

Beginner option:
2 rounds for time of:
30 alternating dumbbell snatches
30 wall-ball shots

♀ 10-lb dumbbell and 6-lb medicine ball to 9-foot target
♂ 15-lb dumbbell and 10-lb medicine ball to 10-foot target

Coaching cues:
To maintain a better back position in the dumbbell snatch, focus on bracing your abdominals and maintaining an active shoulder as you return the dumbbell to the ground to begin the next repetition.

Resources:
The Dumbbell Snatch
The Wall-Ball Shot

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7 sets for load of:
1 deadlift
1 hang power clean
1 power clean

Post loads to comments.

Stimulus and Strategy:
Today’s workout is a heavy day. Heavy is relative to each athlete. The three movements in the complex are meant to be completed unbroken and in a touch-and-go fashion. Increase the weight across each set as long as technique and safety are maintained. Rest as needed between sets.

Scaling:
Reduce the loading of the barbell to maintain the safety and integrity of the lifts.

Use dumbbells to decrease the complexity of the movements.

In case of injury or limitation, perform the complex with a single dumbbell. The movements can also be broken down into bodyweight counterparts: hip extensions for deadlifts, ring rows or pull-ups for the hang power cleans, and a box jump for the power clean.

Intermediate option:
Same as Rx’d.

Beginner option:
7 sets for load of:
2 deadlifts
2 hang power cleans
2 power cleans

Coaching cues:
Actively pull the barbell into your body throughout this complex. Allowing space between you and the barbell will result in inefficient movement and, often, a missed lift.

Resources:
The Deadlift
The Hang Power Clean
The Power Clean

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On a 2-minute clock for 5 rounds, complete:
100-foot farmers carry
30 anchored sit-ups
Max dumbbell squat cleans in the remaining time

Rest 1 minute between rounds.

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Scaling:
In today’s workout, you need to push the pace in order to start working on your score. Set up a farmers carry route that is 50 feet out and 50 feet back. As soon as you get back, put your dumbbells down, put your toes under the dumbbell handles, and begin your sit-ups. The goal is to have at least 30 seconds to perform squat cleans. So, reduce the distance of the carry and reps of the sit-ups as needed. As for the loading of the dumbbells, you should be able to hang on for the entire farmers carry and perform at least 7 squat cleans before needing a quick break. If in doubt today, go lighter and do more reps.

Intermediate option:
On a 2-minute clock for 5 rounds, complete:
100-foot farmers carry
30 anchored sit-ups
Max dumbbell squat cleans in the remaining time

Rest 1 minute between rounds.

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
On a 2-minute clock for 5 rounds, complete:
50-foot farmers carry
15 anchored sit-ups
Max dumbbell hang squat cleans in the remaining time

Rest 1 minute between rounds.

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
Play around with your foot position on the squat cleans. Consider keeping your feet in your squat stance and touching the dumbbell on the ground in between your feet. This “sumo deadlift” to squat clean technique can speed up your reps.

Resources:
The Dumbbell Farmers Carry
The Anchored Sit-Up
The Dumbbell Hang (Squat) Clean

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3 rounds for time of:
10 hang power cleans
1-minute hang from the pull-up bar
10 push jerks
1-minute handstand hold

♀ 105 lb
♂ 155 lb

Post time to comments.

Scaling:
Today’s workout is a combination of lifting and static holds. You will also notice the pull-up bar hang is after the hang power cleans (pulling and grip intensive). Then the handstand hold is after the push jerks (pressing intensive). Because of this design, a moderately loaded barbell will begin to feel significantly heavier and the holds will test your stamina with the related movement functions. Complete the handstand holds against a wall. Scale the loading and duration of the holds so a single round takes no more than 5 minutes to complete.

Intermediate option:
3 rounds for time of:
10 hang power cleans
1-minute hang from the pull-up bar
10 push jerks
1-minute handstand hold

♀ 75 lb
♂ 115 lb

Beginner option:
3 rounds for time of:
10 hang power cleans
30-second hang from the pull-up bar
10 push jerks
30-second plank hold

♀ 35 lb
♂ 45 lb

Coaching cues:
During the handstand hold, resist gravity by pressing your body away from the floor. As you press into the floor, squeeze your glutes, tuck your ribs down toward your hips, and bring your ears in line with your biceps with your chin neutral.

Resources:
The Hang Power Clean
The Push Jerk
The Handstand Hold
Handstand Hold Progression
The Plank Hold
Plank Variations

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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 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

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Complete as many rounds and reps as possible in 8 minutes of:
4 kettlebell snatches, right arm
4 kettlebell snatches, left arm
12 medicine-ball cleans

♀ 35-lb kettlebell and 14-lb medicine ball
♂ 53-lb kettlebell and 20-lb medicine ball

Post rounds and reps to comments.

Scaling:
In today’s workout, there is no reason to stop. You will be moving constantly for 8 minutes. The loading of both the kettlebell and the medicine ball should allow you to perform unbroken reps throughout the entire workout. Come out fast and hang on. Remember, even though you are trying to move quickly, don’t cut the range of motion short on either movement. If you feel like you are out of control, slow down and dial in your technique before trying to speed back up.

Intermediate option:
Complete as many reps as possible in 8 minutes of:
4 kettlebell snatches, right arm
4 kettlebell snatches, left arm
12 medicine-ball cleans

♀ 26-lb kettlebell and 14-lb medicine ball
♂ 44-lb kettlebell and 20-lb medicine ball

Beginner option:
Complete as many reps as possible in 8 minutes of:
4 single-arm kettlebell swings, right arm
4 single-arm kettlebell swings, left arm
12 medicine-ball cleans

♀ 18-lb kettlebell and 6-lb medicine ball
♂ 35-lb kettlebell and 10-lb medicine ball

Coaching cues:
As you transition the kettlebell from a swing to the overhead position, loosen up your grip, punch the hand to the sky, and the thumb should finish pointing behind you. This transition is quick and the kettlebell should swing into position against the back of your forearm.

Resources:
The Kettlebell Snatch
The Medicine-Ball Clean
Single-Arm Kettlebell Swing

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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

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For time:
9 deadlifts
15 front squats
21 clean and jerks

♀ 225-lb deadlift, 155-lb front squat, 95-lb clean and jerk
♂ 315-lb deadlift, 225-lb front squat, 135-lb clean and jerk

Post time to comments.

Scaling:
Today’s workout is a play on Wednesday’s with a reverse rep scheme, but still a heavy sprint effort. Expect today’s workout to be slightly longer in terms of time domain, but the goal is to keep the barbell moving. Both the deadlifts and the front squats should feel pretty heavy while the clean and jerks may be more on the moderate side. When choosing loads for the workout, the deadlift should be unbroken, the front squats in 3 sets or less, and the clean and jerks should be performed in 4 minutes or less. Just like Wednesday, challenge yourself on this workout, but don’t make the weights so heavy that form is compromised.

Intermediate option:
For time:
9 deadlift
15 front squats
21 clean and jerks

♀ 155-lb deadlift, 105-lb front squat, 75-lb clean and jerk
♂ 225-lb deadlift, 155-lb front squat, 115-lb clean and jerk

Beginner option:
For time:
9 deadlift
15 front squats
21 clean and jerks

♀ 65-lb deadlift, 55-lb front squat, 35-lb clean and jerk
♂ 95-lb deadlift, 75-lb front squat, 45-lb clean and jerk

Coaching cues:
Consider “fast” singles on the clean and jerks in today’s workout. In doing so, follow the barbell down to the ground, minimize the bounce of the bar, take a breath, and hit your next rep.

Resources:
The Deadlift
The Front Squat
The Clean and Jerk?utm_source=owned&utm_medium=internal&utm_campaign=mswod

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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

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Rest Day

Featured Article
The Clean: Why CrossFit Athletes Do Olympic Lifts

The July 2003 CrossFit Journal article “The Clean” highlights the clean as the "King of All Exercises," emphasizing its comprehensive fitness benefits and accessibility compared to the snatch. The clean enhances all 10 general physical skills — cardiovascular endurance, strength, power, flexibility, speed, coordination, agility, stamina, balance, and accuracy — while improving general athleticism through powerful hip extension and the coordination of complex movements. It is also a gateway to the clean and jerk, making it highly effective for lifting heavy loads. Mastering the clean with proper technique ensures athletes reap these benefits, optimizing performance in sports and functional tasks.

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For time:
100 double-unders
50 GHD sit-ups
25 power cleans
50 GHD sit-ups
100 double-unders

♀ 105 lb
♂ 155 lb

Scaling:
Today’s workout is a pyramid-style workout with a moderately loaded barbell sandwiched between a few bodyweight movements. The management of the power cleans in this workout should be much different from yesterday's squat snatch workout. Today, the loading should allow you to perform a combination of touch-and-go reps and fast singles. Push to finish the power cleans in 3 minutes or less. As for the GHD sit-ups, if you are not regularly performing this movement, you should scale the reps and range of motion.

Intermediate option:
For time:
50 double-unders
30 GHD sit-ups to parallel
25 power cleans
30 GHD sit-ups to parallel
50 double-unders

♀ 75 lb
♂ 115 lb

Beginner option:
For time:
50 single-unders
25 sit-ups
15 power cleans
25 sit-ups
50 single-unders

♀ 35 lb
♂ 45 lb

Coaching cues:
Relax the quads when you are seated on the GHD. The knees should be bent as you lay back, then squeeze the quads, drive the heels down, and reach for the foot pads to complete the sit-up. This happens on every rep.

Resources:
The Double-Under
The GHD Sit-Up
The Power Clean
Training the GHD Sit-Up

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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

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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

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