3 rounds for time of:
200-meter dumbbell farmers carry
40 GHD hip extensions
40-calorie row

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post times to comments.

Stimulus and Strategy:
Today’s workout is a bit of a grind — put your head down and move. Your goal is to complete this workout in 30 minutes or less. Use dumbbells that allow you to complete the farmers carry in 2 sets or less. In the first 2 rounds on the rower, pace yourself so you can pick up the dumbbells and get moving. However, in the final round, unload every ounce of energy left on the last row. Get after it!

Scaling:
Reduce the loading of the dumbbells. Reduce the reps on the GHD hip extensions and calories on the rower.

To reduce the complexity of the dumbbell farmers carries, consider using a single dumbbell. On the GHD hip extensions, reduce the range of motion or perform good mornings unweighted or with an empty barbell.

In case of an injury or limitation, consider performing unweighted good mornings in place of the GHD hip extensions. For the calories on the rower, substitute any machine available.

Intermediate option:
3 rounds for time of:
200-meter dumbbell farmers carry
30 GHD hip extensions
30-calorie row

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
3 rounds for time of:
100-meter dumbbell farmers carry
20 unweighted good mornings
20-calorie row

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
In the set-up of the GHD hip extension, make sure the hips are free of the pad and able to move. As you flex at the hips, pull your chest up, away from the ground. The parallels between this movement and a deadlift should be evident.

Resources:
The Dumbbell Farmers Carry
The GHD Hip Extension
Rowing Technique Tips
Unweighted Good Mornings

Find a gym near you:
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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:
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Complete as many rounds and reps as possible in 12 minutes of:
3 ring muscle-ups
6 right-arm kettlebell snatches
6 left-arm kettlebell snatches
9 GHD sit-ups

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a gymnastics and weightlifting triplet. The reps are low, which will allow you to accumulate a good amount of rounds. Athletes should aim to complete at least 5 rounds. Expect the volume accumulation of GHD sit-ups into the kip swing and hip extension in the kettlebell snatches to be challenging. If you have not been training consistently with the GHD sit-up, consider scaling options and alternatives.

Scaling:
Reduce the load of the kettlebell.

To reduce the complexity of the muscle-ups, consider performing fewer reps per round — 1 or 2. You may also consider jumping muscle-ups or low-ring transitions. For the kettlebell snatches, consider single-arm kettlebell swings to eye level or hang dumbbell snatches. For the GHD sit-ups, reduce the range of motion or perform V-ups or AbMat sit-ups.

In case of an injury or limitation, consider ring rows or low-ring muscle-up transitions in place of the muscle-ups. For the kettlebell snatches and GHD sit-ups, consider the scales mentioned above.

Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
3 ring muscle-ups
6 right-arm kettlebell snatches
6 left-arm kettlebell snatches
9 GHD sit-ups to parallel

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
3 low-ring muscle-up transitions
6 right-arm kettlebell swings to eye level
6 left-arm kettlebell swings to eye level
9 sit-ups

♀ 18-lb kettlebell
♂ 26-lb kettlebell

Coaching cues:
On the kettlebell snatch, extend the hips just like you would a kettlebell swing. Then, to keep the bell close to your body, pull back on the kettlebell with the elbow moving high and outside. This action gets the bell moving vertically and closer to the body.

Resources:
The Kipping Muscle-Up
The Kettlebell Snatch
The GHD Sit-Up
Jumping Ring Muscle-Up
Low-Ring Muscle-Up Tips
Kettlebell Snatch Progression
GHD Sit-Up Progression

Find a gym near you:
View the CrossFit map

7 sets:
Accumulate a 30-second L-sit hold
3 heavy deadlifts

Rest 2 minutes between sets.

Post loads to comments.

Stimulus and Strategy:
Today’s workout is not your typical strength day. We have gymnastics strength and weightlifting strength in the same effort. The goal is to complete the L-sit hold in as few sets as possible, then lift a heavy set of 3 deadlifts. Use an option for your L-sit hold that allows you to complete 30 seconds in 3 sets or less. For the equipment used for the L-sit holds, use anything at your disposal — parallettes, boxes, heavy dumbbells, rings, or even the floor. Aim to stay consistent with your L-sit hold and increase the loading of your deadlift as you are able. Keep in mind that heavy is relative and some days are better than others. Stay within your capacity and listen to your body.

Scaling:
Reduce the loading of the barbell. Reduce the duration of the L-sit hold to no less than 20 seconds.

To reduce the complexity of the L-sit hold, shorten the levers (legs). Consider bending one leg and keeping the other straight, bending both legs, or simply holding knees above your hips in a tuck position.

In case of an injury or limitation, consider holding a plank or hollow hold for the L-sit holds. For the deadlifts, consider lifting from blocks, sumo deadlifts, or unloaded good mornings. Remember, we are looking for pain-free range of motion.

Intermediate option:
7 sets:
Accumulate a 20-second L-sit hold, one leg straight
3 heavy deadlifts

Rest 2 minutes between sets.

Beginner option:
7 sets:
Accumulate a 20-second tuck hold
3 deadlifts

Rest 2 minutes between sets.

Coaching cues:
In the deadlift, use your breath to help control the stability of your midline. Before lifting the barbell off the ground, take a deep breath and hold it. After you move through the sticking point, let that breath out. Inhale again as you descend into the next rep.

Resources:
The L-Sit
The Deadlift
L-Sit Scaling

Find a gym near you:
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For time:
1,000-meter row
30 dumbbell thrusters
20 pull-ups
5 legless rope climbs to 15 feet
1,000-meter row
5 legless rope climbs to 15 feet
20 pull-ups
30 dumbbell thrusters
1,000-meter row

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Post times to comments.

Stimulus and Strategy:
Today’s workout is a pyramid scheme. Your goal should be to complete this effort in 30 minutes or less. Perform the row as prescribed as long as you can keep each to 5 minutes or less. Use a weight for the dumbbells that allows you to maintain sets of 10 thrusters at a time. For the pull-ups, choose an option that allows you to complete your reps in 2 minutes or less. Get after it today!

Scaling:
Reduce the load of the dumbbells, the distance of the row, and/or the volume of the pull-ups and legless rope climbs.

To reduce the complexity of the pull-ups, consider ring rows or jumping pull-ups. For the legless rope climbs, consider reducing the height of the climb or performing regular rope climbs using your legs.

In case of an injury or limitation, consider substituting the row with a 2,500-meter Echo bike or an 800-meter run. For the thrusters, consider dumbbell front squats if you have an overhead limitation or push presses if you have a squat limitation. If you are unable to hang from the bar, consider ring rows or bent-over rows for the pull-ups and pull-to-stands for the rope climbs.

Intermediate option:
For time:
800-meter row
30 dumbbell thrusters
20 pull-ups
3 legless rope climbs to 12 feet
800-meter row
3 legless rope climbs to 12 feet
20 pull-ups
30 dumbbell thrusters
800-meter row

♀ 15-lb dumbbells
♂ 25-lb dumbbells

Beginner option:
For time:
400-meter row
20 dumbbell thrusters
10 ring rows
5 pull-to-stands
400-meter row
5 pull-to-stands
10 ring rows
20 dumbbell thrusters
400-meter row

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
On the dumbbell thrusters, let the back head of each dumbbell rest on your shoulders. This allows the body to support the load. Then, with the weight on the shoulders, stand up quickly and think about jumping the weight off the shoulders.

Resources:
Rowing
The Dumbbell Thruster
The Kipping Pull-Up
The Legless Rope Climb
The Ring Row
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Modified Rope Climb: Pull-to-Stand

Find a gym near you:
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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

Find a gym near you:
View the CrossFit map

For time:
18 bench presses
1 rope climb to 15 feet
15 bench presses
2 rope climbs
12 bench presses
3 rope climbs
9 bench presses
4 rope climbs
6 bench presses
5 rope climbs
3 bench presses
6 rope climbs

♀ 125 lb
♂ 185 lb

Post time to the comments.

Stimulus and Strategy:
Today’s workout is an ascending ladder of rope climbs and a descending ladder of bench presses. Expect this to be more of a moderate-duration effort and a bit of a “pump” session. Since both movements can be more upper-body dominant, focus on your foot hook while climbing the rope and avoid pushing to failure on either movement. This will help take some demand off the upper body and reduce fatigue. If you completed the Open workout yesterday and feel fatigued, reduce the intensity today by slowing down or choosing less-demanding scaling options.

Scaling:
Reduce the loading of the bench presses. If you are able to perform a rope climb, but the later sets contain too many reps, consider reducing the reps to 1/2/2/2/2/2.

To reduce the complexity of the bench presses, consider performing dumbbell bench presses or floor presses. For the rope climbs, reduce the height of the climb, perform pull-to-stands, or consider pull-ups or ring rows.

In case of an injury or limitation, consider performing single-arm dumbbell bench presses or floor presses. If necessary, perform push-ups to eliminate the loading. For the rope climbs, consider pull-to-stands, ring rows, or dumbbell bent-over rows.

Intermediate option:
For time:
18 bench presses
2 rope climbs to 12 feet
15 bench presses
2 rope climbs
12 bench presses
2 rope climbs
9 bench presses
2 rope climbs
6 bench presses
2 rope climbs
3 bench presses
2 rope climbs

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
15 bench presses
2 pull-to-stands
12 bench presses
2 pull-to-stands
9 bench presses
2 pull-to-stands
6 bench presses
2 pull-to-stands
3 bench presses
2 pull-to-stands

♀ 35 lb
♂ 45 lb

Coaching cues:
To press from a stronger position on the bench press, focus on keeping your elbows closer to your body, both on the way down and up. This position will help you recruit more muscles to help you push through today’s reps.

Resources:
The Bench Press
The Rope Climb (Wrapping)
The Rope Climb (Basket)

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30-20-10 reps for time of:
Calories on the Echo bike

Perform a 100-meter front-of-body object carry after each set on the bike.

♀ 80 lb
♂ 100 lb

Post time to the comments.

Stimulus and Strategy:
Today’s workout is a shorter effort. Aim to sprint the calories on the bike and keep a steady pace on the object carry. For the object carry, use anything you have available. This can be a sandbag, D-ball, one or two kettlebells or dumbbells, or a barbell. Work hard and have fun.

Scaling:
Reduce the loading of the object and reduce the calories on the bike.

To reduce the complexity of the front-of-body object carry, consider the type of object you hold. Some objects may be held more easily than others.

In case of an injury or limitation, consider substituting the bike with a rower, ski erg, or air runner. For the object carry, consider performing a farmers carry or holding the object on either shoulder as opposed to the front-of-body position.

Intermediate option:
30-20-10 reps for time of:
Calories on the Echo bike

Perform a 100-meter front-of-body object carry after each set on the bike.

♀ 50 lb
♂ 70 lb

Beginner option:
15-12-9 reps for time of:
Calories on the Echo bike

Perform a 100-meter front-of-body object carry after each set on the bike.

♀ 15 lb
♂ 25 lb

Coaching cues:
When carrying something in front of your body, focus on keeping your mid-section tight and avoid leaning back. The more rigid you can keep your torso, the better.

Resources:
Rogue Echo Bike.
Odd Object Move WOD Demo From 230321

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Front squat 5-5-5-5-5 reps

Compare to 220904.

Post loads to the comments.

Stimulus and Strategy:
Today is a heavy day. As always, heavy is relative to each athlete's capacity and experience. You will benefit from today's effort if you are working to your limits. Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Scaling:
Reduce the loading of the barbell as needed to maintain consistently sound mechanics.

To adjust the complexity of the lift, consider performing a goblet squat with a dumbbell or kettlebell.

In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with load or perform unloaded air squats.

Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.

Coaching cues:
Let the elbows lead you out of the bottom of each squat. Find a target above your gaze and drive your elbows to that spot on every rep.

Resources:
The Front Squat

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Complete as many reps as possible in 8 minutes of:
8 dumbbell goblet squats
8 handstand push-ups

♀ 50-lb dumbbell
♂ 70-lb dumbbell

Post reps to the comments.

Stimulus and Strategy:
Today’s workout is quick and to the point. With the complementary movement functions and the small amount of reps in each set, you should be able to move through a single round in 90 seconds or less. More advanced athletes may be able to maintain unbroken handstand push-ups and keep rounds under 1 minute. Don’t pace on this one. Keep the gas pedal down and the workout will be over before you know it. Work hard and have fun.

Scaling:
Reduce the loading of the dumbbell to a weight that allows you to maintain unbroken reps for the entire workout. Reduce the reps of the handstand push-ups if the volume of each round is too much. Consider as few as 4 reps.

To reduce the complexity of the goblet squat, reduce the loading of the dumbbell. If necessary, perform an air squat and focus on moving through the range of motion. For the handstand push-ups, perform pike push-ups or dumbbell shoulder presses.

In case of an injury or limitation, consider air squats or unweighted lunges in place of the goblet squats. Focus on a pain-free range of motion. For the handstand push-ups, consider push-ups or single-arm dumbbell shoulder or push presses.

Intermediate option:
Complete as many reps as possible in 8 minutes of:
8 dumbbell goblet squats
4 handstand push-ups

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Beginner option:
Complete as many reps as possible in 8 minutes of:
8 air squats
8 dumbbell push presses

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
Squeeze your stomach tight at all times during the handstand push-ups. Not only will this keep your spine in a safe position, but maintaining a rigid torso during the kip maximizes the amount of energy transferred from the kip into the press. Without a rigid midline, a significant amount of energy from your legs can be lost, resulting in a more difficult press.

Resources:
From the Archives: Dumbbells
The Kipping Handstand Push-Up

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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

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5 rounds for total reps of:
1 minute of row calories
1 minute of GHD hip extensions
1 minute of strict pull-ups

Rest 1 minute between rounds.

Post total reps to the comments.

Stimulus and Strategy:
Today’s workout allows you to choose your own adventure. Push the pace in each minute or pull back depending on how you are feeling. If you performed the Open workout yesterday, you may need to take today as an active recovery day. Either way, choose options for the GHD hip extensions and the strict pull-ups that allow you to move for the majority of the minute. Today’s workout is a great opportunity for newer athletes to build capacity and practice the GHD hip extension. That said, reduce the range of motion as needed to focus on maintaining a rigid, unchanging back position.

Scaling:
To reduce the volume of reps accumulated, reduce the total number of rounds in today’s effort.

To reduce the complexity of the GHD hip extension, reduce the range of motion. Athletes who are unfamiliar with the movement can perform a good morning unweighted or with an empty barbell. As for the strict pull-ups, perform banded strict pull-ups or ring rows. If you choose to use a band for strict pull-ups, choose one that allows you to complete consistent sets of 3-5 reps.

In case of an injury or limitation, consider substituting the row with a run, bike, or ski erg. For the GHD hip extension, perform an unloaded good morning. For the strict pull-ups, perform a ring row or a bent-over row with a dumbbell.

Intermediate option:
Same as Rx’d.

Beginner option:
3 rounds for total reps of:
1 minute of row calories
1 minute of unloaded good mornings
1 minute of ring rows

Rest 1 minute between rounds.

Coaching cues:
In the GHD hip extensions, consider a string linking your belly bottom to your sternum. As you lower your torso, pull the string tight. If your belly button gets closer to your sternum the string becomes loose and your back begins to round.

Resources:
Rowing Technique Tips
The GHD Hip Extension
The Strict Pull-Up
Unloaded Good Mornings
The Ring Row

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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

Complete as many rounds and reps as possible in 10 minutes of:
10 sumo deadlift high pulls
10 dumbbell box step-overs

♀ 65-lb barbell, 20-lb dumbbells, and a 20-inch box
♂ 95-lb barbell, 35-lb dumbbells, and a 24-inch box

Post rounds and reps to the comments.

Stimulus and Strategy:
Today’s workout is a back-and-forth couplet. Aim to perform at least 5 rounds, but don’t be surprised if some athletes creep up toward 9. Expect this one to be sneaky on your legs. With the sumo setup and the step-up on the box, the lactic acid build-up and your leg stamina may be the limiting factor. The loading for each movement should allow you to keep moving for the entire duration of the workout. Take small breaks and get back to it.

Scaling:
Reduce the load of the barbell and/or the dumbbells.

Reduce the complexity of the sumo deadlift high pull by using a kettlebell or dumbbell to perform the movement. As for the dumbbell box step-overs, reduce the height of the box or perform the movement without any weight.

In case of an injury or limitation, consider performing the sumo deadlift high pull with a kettlebell or dumbbell. The same movement can also be performed with a single arm. As for the dumbbell box step-overs, perform these with no weight and reduce the height of the box.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
10 sumo deadlift high pulls
10 dumbbell box step-overs

♀ 55-lb barbell, 15-lb dumbbells, and a 20-inch box
♂ 75-lb barbell, 25-lb dumbbells, and a 24-inch box

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
10 sumo deadlift high pulls
10 dumbbell box step-overs

♀ 35-lb barbell, 10-lb dumbbells, and a 12-inch box
♂ 45-lb barbell, 15-lb dumbbells, and a 20-inch box

Coaching cues:
As you pull the barbell off the floor, flex your triceps to help keep your arms straight through the middle of the movement.

Resources:
The Sumo Deadlift High Pull
Dumbbell Box Step-Over

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3 rounds for time of:
1,750/2,500-meter Echo bike
30 wall-ball shots
30 knees-to-elbows

♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target

Post times to the comments.

Stimulus and Strategy:
Today’s workout is a longer effort. Find a pace on the bike you can maintain — avoid coming out hot on the bike and seeing your pace fall off. Sit up tall, breathe, and focus on your cadence. Choose options for the wall-ball shots and the knees-to-elbows that allow you to complete the 60 reps in 5 minutes or less per round. Work hard and have fun!

Scaling:
Reduce the distance on the bike. Reduce the loading of the medicine ball.

To reduce the complexity of the wall-ball shots, consider reducing the height of the target and the weight of the medicine ball. For the knees-to-elbows, reduce the range of motion. Consider performing knees-to-chests or hanging knee raises.

In case of an injury or limitation, consider substituting the bike with an 800-meter run, or 800/1,000 meters on the rower or ski erg. For the wall-ball shots, perform a medicine-ball front squat, dumbbell push press, or light dumbbell thruster. For the knees-to-elbows, perform V-ups or sit-ups.

Intermediate option:
3 rounds for time of:
1,750/2,500-meter Echo bike
30 wall-ball shots
30 knees-to-chests

♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target

Beginner option:
3 rounds for time of:
900/1,250-meter Echo bike
15 wall-ball shots
15 hanging knee raises

♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target

Coaching cues:
On the knees-to-elbows, press down against the pull-up bar, lean back, and pull your knees up to your elbows.

Resources:
Rogue Echo Bike
The Wall-Ball Shot
The Knees-to-Elbows
Kipping Hanging Knee Raises

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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

Find a gym near you:
View the CrossFit map

For time:
1,000-meter row
400-meter dumbbell farmers carry
200-foot handstand walk
100-meter dumbbell front-rack lunge

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post times to comments.

Stimulus and Strategy:
Today’s workout is a longer-duration chipper and you should expect it to be a grind. Relax your grip on the rower so you’re ready for the farmers carry. For the handstand walk, chip away in manageable chunks of the distance. Work hard and have fun today!

Scaling:
Reduce the distances of each movement. Reduce the loading of the dumbbells.

To reduce the complexity of the farmers carry, consider only carrying one dumbbell or doing a low-box dumbbell step-up. To scale the handstand walk, complete 5-7 full circles around a box with your feet on the box (walking laterally around the box). You can also scale the handstand walk to an inchworm or a bear crawl. To reduce the complexity of the lunge, use one dumbbell or no weight.

In case of an injury or limitation, consider substituting the row for an 800-meter run or a 1,750/2,500-meter Echo bike. For the farmers carry, perform 100 low-box step-ups. For the handstand walk, consider an alternating dumbbell shoulder press or shoulder taps in a plank hold. For the lunges, perform these with no load or an air squat to a target.

Intermediate option:
For time:
1,000-meter row
400-meter dumbbell farmers carry
100-foot handstand walk
100-meter dumbbell front-rack lunge

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
For time:
500-meter row
200-meter dumbbell farmers carry
100-foot bear crawl
50-meter lunge

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
You are in control of the dumbbells — don't let the dumbbells control you. For the lunges, push your chest and shoulders up into the dumbbells, even as you descend, to maintain a strong posture that promotes longer sets by avoiding errant movement in weak positions.

Resources:
Rowing
The Dumbbell Farmers Carry
The Handstand Walk
The Dumbbell Front-Rack Lunge

Find a gym near you:
View the CrossFit map

5 rounds for time of:
5 deadlifts
10 bar-facing burpees

♀ 185 lb
♂ 275 lb

Post times to comments.

Compare to similar 210722.

Stimulus and Strategy:
Today’s effort is a slight variation of a 2008 CrossFit Games workout. This couplet should feel relatively heavy but still fast-paced. Choose a challenging deadlift load, but one you can complete unbroken with sound technique. Choose an option for the burpees you can complete in 1 minute or less per round. The goal is to complete this workout in 10 minutes or less.

Scaling:
Reduce the loading so you can complete each set of deadlifts unbroken. Reduce the number of burpees so you can complete the reps in 1 minute or less.

To reduce the complexity of the deadlifts, reduce the weight. You may also consider a sumo stance with the hands inside the legs.

To reduce the complexity of the burpees, perform up-downs or burpees in place.

In case of an injury or limitation, consider performing dumbbell or kettlebell deadlifts, or unloaded good mornings. For the burpees, perform up-downs or push-ups, using an elevated target as needed.

Intermediate option:
5 rounds for time of:
5 deadlifts
10 bar-facing burpees

♀ 125 lb
♂ 185 lb

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

♀ 55 lb
♂ 75 lb

Coaching cues:
When returning the barbell to the floor in the deadlift, pull your triceps up against your lats. This will help keep the barbell close to your body and keep your upper back from yielding to the load.

Resources:
The Deadlift
Bar-Facing Burpee Efficiency Tips
The Burpee

2 rounds for time of:
35 pull-ups
35 shoulder-to-overheads

♀ 75 lb
♂ 115 lb

Post times to comments.

Stimulus and Strategy:
Today’s workout is a classic push/pull gymnastics couplet. Expect this effort to test your stamina and give you a pretty significant upper-body pump. The goal is to complete this workout in 10 minutes or less. You may see some more advanced athletes finish closer to 5 minutes. Choose a weight that allows you to perform at least 10 reps every time you pick up the barbell.

Scaling:
Reduce the loading of the barbell to something that feels moderate-to-light. If you are capable of performing pull-ups, but 70 reps is too much volume, reduce the reps to 15-25 in each round.

Reduce the complexity of the pull-up by performing a jumping pull-up, banded pull-up, or ring row. For the shoulder-to-overhead, perform a push press or shoulder press with lighter weight.

In case of an injury or limitation, consider reducing the reps and performing a single-arm ring row or a bent-over dumbbell row in place of the pull-ups. If the rack position is the limitation in the shoulder-to-overhead, use a pair of dumbbells.

Intermediate option:
2 rounds for time of:
25 pull-ups
35 shoulder-to-overheads

♀ 65 lb
♂ 95 lb

Beginner option:
2 rounds for time of:
25 ring rows
25 shoulder-to-overheads

♀ 35 lb
♂ 45 lb

Coaching cues:
To help with cycling shoulder-to-overhead reps, focus on keeping your elbows up as you return the barbell to the shoulders. This helps maintain the shelf and keeps the barbell from drifting down your chest.

Resources:
The Kipping Pull-Up
The Push Press
The Push Jerk

Find a gym near you:
View the CrossFit map

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:
View the CrossFit map

Back squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 230128.

Stimulus and Strategy:
Today is a heavy day. Keep in mind, heavy is relative to each athlete's capacity and experience. As long as you are working to your limits, you will benefit from today’s effort. Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

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

To adjust the complexity of the lift, consider performing a goblet squat with a dumbbell or kettlebell.

In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with a load or perform an unloaded air squat.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
Throughout the squat, imagine your feet are screws and you are trying to screw them into the ground. In doing so, you will create better contact with the ground and keep your knees tracking over your toes.

Resources:
The Back Squat
The Squat: Points of Performance

Find a gym near you:
View the CrossFit map

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

Complete as many rounds as possible in 20 minutes of:
30-second handstand hold
30-second squat hold
30-second L-sit hold
30-second chin-over-bar hold

Post rounds completed to comments.

Compare to 220610.

Stimulus and Strategy
Today’s workout is a unique effort. It’s hard to measure or quantify the work being accomplished when we perform a static hold, but that doesn’t mean it isn’t challenging or productive. As you will see, static holds challenge the stamina of our muscles and our drive to mentally overcome negative thoughts. Most athletes can maintain the structure of this workout. Choose static hold modifications that allow you to hold for 20-30 seconds at a time. Rest as needed between movements and sets.

Scaling:
To reduce the complexity of the handstand hold, consider holding a pike position with your feet on a box or the floor. For the L-sit hold, bending your knees will make the movement easier. For the chin-over-bar hold, consider using a band or putting your feet on a box.

In case of injury or limitation, hold a single dumbbell overhead in place of the handstand hold. For the L-sit hold, perform a seated leg lift with one or both legs. For the chin-over-bar hold, use a pair of rings like you would to perform ring rows; pull the rings to your chest and hold at your chest.

Intermediate option:
Complete as many rounds as possible in 20 minutes of:
30-second pike hold with feet on a box
30-second squat hold
30-second L-sit hold with knees bent
30-second chin-over-bar hold

Beginner option:
Complete as many rounds as possible in 20 minutes of:
30-second plank hold
30-second squat hold
30-second hollow body hold
30-second dead hang hold

Coaching cues:
In the squat hold, challenge yourself to hold an active position. This means finding a bottom position where your back is neutral, knees are in line with your toes, weight is balanced in your feet, and your hip crease is below your knees.

Resources:
The Handstand Hold
The L-Sit
Plank Variations
The L-Sit at Home
Gymnastics Course | Hollow Body Position

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?

Find a gym near you:
View the CrossFit map

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

Find a gym near you:
View the CrossFit map

Open Workout 19.3

For time:
200-foot dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-foot handstand walk

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

Post time to comments.

Compare to 190308.

Stimulus and Strategy:
The 2025 Open is right around the corner and today’s workout is a retest of a previous Open workout. If you have completed this workout before, check your score. There is no time cap on today’s effort, however, the goal is to finish in 15 minutes or less.

Scaling:
Reduce the loading of the dumbbell and the height of the box. Reduce volume of handstand push-ups to something you can complete in 10 sets or less. Athletes can also reduce the distance of both the lunges and the handstand walk.

To reduce the complexity of the lunge and the step-ups, consider performing both or either without a dumbbell. If you cannot perform a strict handstand push-up, use an elevated stable riser as a target, or perform a pike push-up, dumbbell shoulder press, or a push-up. For the handstand walk, consider putting your feet on a box and walking two to three times around the box on your hands or substituting with a bear crawl. You can also perform inchworms as another option.

In case of injury or limitation, perform the lunge with the dumbbell in the front rack position or without a dumbbell. Same for the box step-ups — perform these without a dumbbell or to a lower box. For the strict handstand push-up, consider a single-arm shoulder press or push-up from the knees. For the handstand walk, you could perform a bear crawl. If necessary, performing 20 to 30 calories on any machine is also an option.

Intermediate option:
For time:
200-foot dumbbell front-rack lunge
50 dumbbell box step-ups
50 strict handstand push-ups to a 5-inch riser
200-foot bear crawl

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

Beginner option:
For time:
200-foot dumbbell front-rack lunge
50 dumbbell box step-ups
50 double-dumbbell shoulder presses
200-foot bear crawl

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

Coaching cues:
On the strict handstand push-ups, focus on lowering your head to a position in front of your hands. Then, as soon as your head touches the ground, squeeze your belly, press through the floor, and push your head in line with your arms.

Resources:
Open Workout 19.3
The Dumbbell Overhead Walking Lunge
Dumbbell Box Step-Up
The Strict Handstand Push-Up
The Handstand Walk
The Dumbbell Front-Rack Lunge
The Dumbbell Press
The Bear Crawl

Find a gym near you:
View the CrossFit map

3 rounds for time of:
15 chest-to-bar pull-ups
30-calorie row
45 air squats

Post time to comments.

Stimulus and Strategy:
Today’s workout is a triplet with some slight movement interference with the pulling on the pull-ups and rower, then the leg drive on the rower and out of the bottom of the squat. All athletes should aim to complete this workout in 15 minutes or less, although we could see some advanced athletes complete this effort in around 9 minutes. Work hard and have fun!

Scaling:
If you have chest-to-bar pull-ups, but not the volume, reduce the reps to 8-10. On the rower, reduce the calories to a number that takes you no more than 2 minutes to accumulate.

To reduce the complexity of the chest-to-bar pull-ups, consider a chin-over-bar pull-up, a jumping pull-up, or a ring row.

In case of injury or limitation, perform the calories on any machine available. For the chest-to-bar pull-ups, consider a single-arm ring row or bent-over dumbbell row. For the air squats, consider squatting to an elevated target or performing lunges or box step-ups.

Intermediate option:
3 rounds for time of:
15 pull-ups
20-calorie row
45 air squats

Beginner option:
3 rounds for time of:
10 jumping pull-ups
15-calorie row
20 air squats

Coaching cues:
When you are in the drive phase on the rower, focus on keeping your shoulders over your hips and your arms long. Just like the deadlift, your hips and shoulders should move together in this phase, not separately.

Resources:
The Kipping Chest-to-Bar Pull-Up
Rowing
The Air Squat
The Kipping Pull-Up

Find a gym near you:
View the CrossFit map

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

Find a gym near you:
View the CrossFit map

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 240227.

Stimulus and Strategy:
Today’s workout is a classic heavy day. The goal is to find a heavy single shoulder press, triple push press, and set of 5 push jerks. Keep in mind that heavy is relative to each person. Even though most athletes can perform this workout as prescribed, the challenge lies in the technical complexities of the movements. Adding load should be based on your ability to stay mechanically sound. Each athlete, regardless of experience level, should focus on technique before adding weight.

Scaling:
Reduce the load on the barbell to maintain the safety and integrity of each lift.

Reduce the complexity of each movement by reducing the load. Using dumbbells can also decrease the complexity as you do not have to worry about getting the chin out of the way.

In case of injury or limitation, perform a single-arm dumbbell shoulder press, push press, and push jerk.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
Just because the shoulder press is a strict upper-body movement, it doesn’t mean it has to be slow. Move the barbell to the overhead position by keeping your body tight, taking in a big breath, getting your head out of the way, and driving your hands to the sky as quickly as possible.

Resources:
The Shoulder Press
The Push Press
The Push Jerk

Find a gym near you:
View the CrossFit map

For time:
1,000-meter row
50 deadlifts
30 handstand push-ups

♀ 95 lb
♂ 135 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is inspired by the classic CrossFit workout Jackie. Your goal is to finish in 10 minutes or less. Just like Jackie, you need to push the pace on the rower. The workout isn’t won here, but it can certainly be lost. The load of the barbell should feel light and allow you to knock out larger chunks of reps. On the handstand push-ups — just like the pull-ups in Jackie — use whatever you have left in the tank to get across the finish line.

Scaling:
Reduce the loading of the barbell to maintain sets of 15 reps or more.

To reduce the complexity of the deadlift, consider performing a sumo deadlift or a dumbbell deadlift. For the handstand push-ups, consider a pike push-up, a dumbbell push press, or a standard push-up.

In case of injury or limitation, complete 2,500 meters on the Echo bike or 1,000 meters on a ski erg. For the deadlifts, consider a sumo deadlift with a kettlebell, an unloaded good morning, or a GHD hip extension. For the handstand push-ups, consider a dumbbell shoulder press with one or both arms or a push-up.

Intermediate option:
For time:
1,000-meter row
50 deadlifts
20 handstand push-ups

♀ 65 lb
♂ 95 lb

Beginner option:
For time:
500-meter row
40 deadlifts
20 dumbbell shoulder presses

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

Coaching cues:
To maintain balance and proximity to the wall during kipping handstand push-ups, check your timing. Pull your knees down more slowly, brace your stomach, and then kick your heels toward the wall immediately followed by pressing with your arms to finish the lockout.

Resources:
Rowing Technique Tips
The Deadlift
The Kipping Handstand Push-Up
The Dumbbell Press

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