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

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

Post time to comments.

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

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

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

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

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

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

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

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

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

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

Find a gym near you:
View the CrossFit map

For time:
10 snatches
40 air squats
8 snatches
40 air squat
6 snatches
40 air squats
4 snatches
40 air squats
2 snatches

♀ 125 lb
♂ 185 lb

Post time to comments.

Stimulus and Strategy: Today’s workout is a gymnastics and weightlifting couplet. Athletes should aim to complete this workout in 14 minutes or less. Expect the air squats to make the snatches more difficult than you want them to be. The loading of the snatches should be moderate to heavy. Some athletes may be able to perform a few touch-and-go reps, however, most will find success in performing quick singles.

Scaling: Reduce the load of the barbell to complete the first 10 snatches in 2 minutes or less. Reduce the reps of the air squats to complete each set in 1:30 or less. Reduce the complexity of the snatch by performing a hang snatch. In case of injury or limitation, perform a hang snatch or single-arm dumbbell snatch in place of the snatch. For the air squats, consider squatting to a target, or performing a lunge or a box step-up.

Intermediate option:
For time:
10 snatches
40 air squats
8 snatches
40 air squats
6 snatches
40 air squats
4 snatches
40 air squats
2 snatches

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
10 snatches
15 air squats
8 snatches
15 air squats
6 snatches
15 air squats
4 snatches
15 air squats
2 snatches

♀ 35 lb
♂ 45 lb

Coaching cues: Especially as fatigue accumulates in your lower body, focus on finishing the second and third pulls. Don’t get caught trying to “sneak” under the barbell. 

Resources:
The Snatch
The Power Snatch
The Air Squat

Find a gym near you:
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50-35-20 reps for time of:
Hand-release push-ups
Row calories

Post time to comments.

Stimulus and Strategy: Today’s workout is a play on last Monday’s effort. It’s also a sprint. Both workouts are simple gymnastics movements followed by a sprint on a piece of monostructural equipment. However, last Monday was a pulling gymnastics function and today is pressing. Like last week, do not “game” the workout. Move as quickly as possible through the push-ups and the row. Choose options that allow you to finish in 12 minutes or less.

Scaling: Reduce the reps of both the hand-release push-ups and the calories on the rower to keep the round of 50 under 3 minutes for each movement. Perform the hand-release push-ups from the knees or perform regular push-ups with your hands on a stable 30-inch box and your feet on the floor. In case of injury or limitation, perform a single-arm dumbbell floor press in place of the hand-release push-up. If you do not have a rower, choose any other machine or run 400/300/200 meters, respectively.

Intermediate option:
35-25-15 reps for time of:
Hand-release push-ups
Row calories

Beginner option:
20-15-10 reps for time of:
Hand-release push-ups from the knees
Row calories

Coaching cues: In the push-up, the entire body should travel up and down together. To ensure the upper and lower body are connected, squeeze your quads, glutes, and abdominals throughout the movement.

Resources:
A Fresh Take on the Lowly Push-Up
Rowing Technique Tips

Find a gym near you:
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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

Find a gym near you:
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3 rounds for time of:
35 dumbbell deadlifts
35 GHD sit-ups
800-meter run

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Scaling:
Today’s workout got its inspiration from a Hero workout called Michael. We are still going to run 800 meters, however, we are going to do it at the end of the round to encourage you to move a little quicker, especially in the final round. The dumbbell deadlifts are replacing the back extensions and we’re doing GHD sit-ups instead of AbMat sit-ups. The loading of the dumbbells should be light and allow you to complete your reps in 3 sets or less. Some may be able to go unbroken. If you are not consistently using the GHD, it is not recommended to attempt the prescribed option. Scale the range of motion and the number of reps.

Intermediate option:
3 rounds for time of:
35 dumbbell deadlifts
20 GHD sit-ups to parallel
800-meter run

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
3 rounds for time of:
20 dumbbell deadlifts
20 sit-ups
400-meter run

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
You should never lose the engagement of your abdominals as you lay back to perform a rep on the GHD. Choose a range of motion that allows you to stay engaged through your mid-section. While a wacky inflatable arm man is mesmerizing, it is never a good technique for your midline.

Resources:
The Dumbbell Deadlift
The GHD Sit-Up
The CrossFit Running Course
The AbMat Sit-Up

Find a gym near you:
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21-15-9 reps for time of:
Power snatches
Strict handstand push-ups

♀ 95 lb
♂ 135 lb

Post time to comments.

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

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

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

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

♀ 65 lb
♂ 95 lb

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

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

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

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

Find a gym near you:
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4 rounds for time of:
500-meter row
50 dumbbell box step-ups

♀ 15-lb dumbbells and 20-inch box
♂ 25-lb dumbbells and 24-inch box

Post time to comments.

Scaling:
Today’s workout is a grind. Expect this effort to fall in the moderate-to-longer time domain with most around the 20-minute mark. The goal is to move at a pace on the rower that allows you to hang on to the dumbbells for all 50 reps of the step-ups. The dumbbell weight should be relatively light and begin to tax your grip around the 30- to 40-rep range. If you are having to put the dumbbells down multiple times in each set, the dumbbells are too heavy. If you want to make this workout “spicier,” pick up the pace on the rower.

Intermediate option:
4 rounds for time of:
500-meter row
50 dumbbell box step-ups

♀ 10-lb dumbbells and 20-inch box
♂ 15-lb dumbbells and 24-inch box

Beginner option:
3 rounds for time of:
300-meter row
30 box step-ups

♀ 20-inch box
♂ 24-inch box

Coaching cues:
To speed up cycle time on the box step-ups, whatever foot steps down last is the foot you should step-up with first on the next rep.

Resources:
Rowing
Dumbbell Box Step-Up
The Box Step-Up

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

♀ 35 lb
♂ 50 lb

Post time to comments.

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

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

♀ 20 lb
♂ 35 lb

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

♀ 10 lb
♂ 15 lb

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

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

Find a gym near you:
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Task-Priority Nate

10 rounds for time of:
2 ring muscle-ups
4 handstand push-ups
8 kettlebell swings

♀ 53 lb
♂ 70 lb

Post time to comments.

Compare to 221018.

Scaling:
Today’s workout is a take on a classic CrossFit Hero workout Nate. Typically, you are trying to complete as many rounds and reps as possible in 20 minutes. Some might say the clock saves you. However, today the goal is to get through 10 rounds as quickly as possible. The kettlebell loading should be moderate and allow you to go unbroken through all of your sets. Athletes performing this workout as prescribed should aim to complete a round in 2 minutes or less. Look back to the last time we performed Nate to help you choose appropriate options for today’s effort.

Intermediate option:.
7 rounds for time of:
2 ring muscle-ups
4 handstand push-ups
8 kettlebell swings

♀ 35 lb
♂ 53 lb

Beginner option:
7 rounds for time of:
2 low-ring muscle-up transitions
4 dumbbell shoulder presses
8 kettlebell swings

♀ 18-lb kettlebell and 15-lb dumbbells
♂ 26-lb kettlebell and 20-lb dumbbells

Coaching cues:
For the muscle-up, as you begin to press/pull the rings to your sternum, bring your hips up toward the sky. Meeting the rings with your body parallel to the ground will make the transition much easier as you begin to fatigue.

Resources:
The Kipping Muscle-Up
The Kipping Handstand Push-Up
The Kettlebell Swing

Find a gym near you:
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For time:
800-meter run
25 kipping pull-ups
800-meter run
25 strict pull-ups
800-meter run
25 weighted pull-ups

♀ 20 lb
♂ 35 lb

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

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

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

♀ 10 lb
♂ 15 lb

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

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

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

Find a gym near you:
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In 4 minutes, complete:
3 devils presses
12/15 Echo-bike calories
3 devils presses

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

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

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post rounds and reps to comments.

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

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

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

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

♀ 25-lb dumbbells
♂ 45-lb dumbbells

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

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

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

♀ 20-lb dumbbells
♂ 35-lb dumbbells

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

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

Find a gym near you:
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Meet Guest Programmers - Kristi and Patrick O’Connell: Sept 16-29, 2024.

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

♀ 35 lb
♂ 50 lb

Post round and reps to comments

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

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

♀ 25 lb
♂ 45 lb

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

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

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

Find a gym near you:
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In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time

Rest 90 seconds between rounds for a total of 4 rounds.

♀ 35-lb dumbbells and 115-lb barbell
♂ 50-lb dumbbells and 165-lb barbell

Post total calories rowed in comments.

Scaling:
Today’s workout is interval based. Your score is the total calories rowed over 4 rounds. The work-to-rest ratio is two to one. The dumbbell bench presses should be completed in 2 sets at the most. The back squat should be taken from a rack, and the load should be moderate so you can complete all 9 reps unbroken. For the dumbbell snatches, focus on smooth, efficient movement. Try to recover and avoid being explosive. Check the clock as you get on the rower for the first round, and use that as a goal to match that for the additional rounds. Aim to have 1 minute to 90 seconds on the rower each round.

Intermediate option:
In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time

Rest 90 seconds between rounds for a total of 4 rounds.

♀ 25-lb dumbbells and 95-lb barbell
♂ 45-lb dumbbells and 135-lb barbell

Beginner option:
In 3 minutes, complete:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time

Rest 90 seconds between rounds for a total of 4 rounds.

♀ 20-lb dumbbells and 65-lb barbell
♂ 35-lb dumbbells and 95-lb barbell

Coaching cues:
During the back squat, bring your belly button toward your spine, squeeze your stomach, and without releasing your tight position, send your hips back and down.

Resources:
CAP Demo | Dumbbell Bench Press
The Back Squat
The Dumbbell Power Snatch
Rowing Technique Tips

Find a gym near you:
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7 rounds for time of:
7 single-dumbbell devil’s presses
100-meter single-dumbbell carry

♀ 35 lb
♂ 50 lb

Post time to comments

Scaling:
The goal of today is to keep moving. This is grunt work with a low level of technique involved. Don’t use the dumbbell as a reason to take breaks. Try to complete this workout in under 15 minutes.

Intermediate option:
7 rounds for time of:
7 single-dumbbell devil’s presses
100-meter single-dumbbell carry

♀ 20 lb
♂ 35 lb

Beginner option:
7 rounds for time of:
7 single-dumbbell devil’s presses
100-meter run

♀ 15 lb
♂ 20 lb

Resources:
Single-Arm Kettlebell Farmers Carry

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6 rounds for time of:
14/18-calorie row
30-foot sandbag carry

♀ 100 lb
♂ 150 lb

Post time to comments

Scaling:
Today’s workout is a medium-duration sprint. The goal is to be under 10 minutes for the best and 12 minutes and under for everyone else. The row should be scaled to take less than a minute in the first 3 rounds, and the sandbag carry should be at a loading that allows you to grab it and go unbroken for all 6 rounds. This is a low-skill workout — put your head down and do the work. Nothing other than your desire to take a break should slow you down. If you do not have a sandbag, hold two kettlebells or dumbbells in the front-rack position and walk the same distance.

Intermediate option:
6 rounds for time of:
12/15-calorie row
30-foot sandbag carry

♀ 70 lb
♂ 100 lb

Beginner option:
6 rounds for time of:
8/10-calorie row
30-foot plate carry

♀ 25-lb plate
♂ 45-lb plate

Resources:
Rowing Technique Tips
Sandbag Training

Find a gym near you:
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Complete as many rounds and reps as possible in 10 minutes of:

6 lateral burpees over a dumbbell
12 dumbbell front-rack lunges
24 double-unders

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Scaling:
Today’s workout keeps the reps low and challenges you to keep moving for the full 10 minutes. Advanced athletes should try to perform a round every 1:00-1:30 and hang on. Less-experienced athletes should aim to complete a round every 2:00. Look to reduce the loading of the dumbbells to something you can perform unbroken reps for the entire workout. Perform the burpees over a single dumbbell (do not stack the dumbbells on top of each other).

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:

6 lateral burpees over a dumbbell
12 dumbbell front-rack lunges
30 seconds of double-unders

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:

6 lateral burpees over a dumbbell
12 single-dumbbell goblet lunges
24 single-unders

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
Does it sometimes feel like your jump rope is getting shorter as you perform double-unders? Check your arms. If your hands move away from your sides, you're bound to trip up. Think about bending your elbows and flicking your wrists down toward the floor.

Resources:
The Dumbbell Front-Rack Lunge
The Double-Under

Find a gym near you:
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Push press 5-5-5-5-5 reps

Post loads to comments.

Compare to 210830.

Scaling:
Today’s workout is a classic heavy day. All athletes can perform this workout as prescribed. Athletes who have a front-rack limitation can use dumbbells and go as heavy as technique will allow. No matter your experience, you should prioritize maintaining sound mechanics before trying for max loads. If you are able to maintain sound technique, add weight across as many sets as possible.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
Struggling to keep an upright torso in the push press? As you dip, push your knees forward and lower your hips straight down over your heels, imagining your back is moving up and down a wall behind you, then drive that bar to the sky!

Resources:
The Push Press
The Dumbbell Push Press

Find a gym near you:
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Guest Programmer - HWPO
July 22-August 4, 2024

4 rounds for time of:
42 double-unders
21 wall-ball shots
12 alternating dumbbell snatches

♀ 14-lb medicine ball to a 9-foot target and 50-lb dumbbell
♂ 20-lb medicine ball to a 10-foot target and 70-lb dumbbell

Post time to comments.

Scaling:
This triplet is inspired by the workout Helen. We’ve got a slightly higher volume than Helen but the level of intensity will match that of the classic benchmark. This workout also has a little twist in that we’re using low volume of double-unders, a normal wall-ball shot weight, volume, and target, but we’re using a heavier floor-to-overhead movement. Although the dumbbell snatch is heavier, the volume should be low enough that athletes can perform the 12 total reps unbroken with just a bit more focus. If you do not have a heavier dumbbell, replace it with a kettlebell.

The limiting factor in this workout will be arm fatigue. This will be most apparent in the double-unders for those who aren’t yet efficient with them, as well as the wall-ball shots since it’s an easier movement to “let up” on.

Remember, the difficulty of the workout is the reason for its existence, so we need to focus on good quality movement despite the fatigue.

GOAL: High-intensity upper-body conditioning

TARGETS:
ADVANCED: 8- to 9-minute time domain
BEGINNER: 9- to 11-minute time domain

Intermediate option:
4 rounds for time of:
24-42 double-unders
21 wall-ball shots
12 alternating dumbbell snatches

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

Beginner option:
4 rounds for time of:
42 single-unders
15 wall-ball shots
12 alternating dumbbell snatches

♀ 6-lb medicine ball to a 9-foot target and 15-lb dumbbell
♂ 10-lb medicine ball to a 10-foot target and 25-lb dumbbell

Coaching cues:

Frustrated with double-unders? Consider your hand position. Resist the tendency to allow the hands to move away from your body, which shortens the path of the rope and leads to those frustrating trip-ups. Instead, keep your hands in and slightly forward of your body as you relax your shoulders.

Resources:
The Double-Under
The Wall-Ball Shot
The Dumbbell Power Snatch
A History of Helen on CrossFit.com

Find a gym near you:
View the CrossFit map

For time:
100 strict handstand push-ups

Post time to comments.

Scaling:
Today’s workout is a single-modality gymnastics effort. More advanced athletes should challenge their muscular stamina and move through the reps as quickly as possible. Less-experienced athletes who have the capacity to perform a few strict handstand push-ups should look to accumulate as many as possible in a 15-minute window. Athletes without the capacity to perform strict handstand push-ups should choose modifications that work overhead pressing strength (e.g., handstand push-up negatives — no more than 30 today — standing or seated dumbbell shoulder presses, piked push-ups, or push-ups).

Intermediate option:
Complete as many reps as possible in 15 minutes:
Strict handstand push-ups

Beginner option:
For time:

30 standing dumbbell shoulder presses
30 push-ups from the knees (as needed)

♀ 15 lb
♂ 20 lb

Coaching cues:
Just as your feet generally point forward in a squat, your hands should generally point forward in the handstand push-up. The hands may turn out slightly, as often do the feet in a squat, but aim to point your fingers toward the wall with thumbs toward each other to maximize balance and strength throughout each rep.

Resources:
The Strict Handstand Push-Up
Handstand Push-Up Variations
HSPU and You: Master the Movement

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 10 minutes of:

12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Scaling:
Today’s workout should look oddly familiar. This is a dumbbell variation of the Hero workout DT. The loading of the dumbbells should be on the lighter side of moderate and allow you to perform all 27 reps in 3 sets or less. More advanced athletes should try to maintain unbroken reps for as many rounds as possible, while less-experienced athletes should consider strategic breaks to keep moving through the rounds. For example, perform 11 deadlifts, then break. After a quick breath, perform your 12th deadlift and move right into 8 hang power cleans before breaking. After a quick breath, perform your last hang power clean and finish the round by completing 6 shoulder-to-overheads. The goal for everyone is to perform at least 5 total rounds, but can anyone get 10?

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:

12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:

12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:

Training with dumbbells is a potent way to address muscle imbalances, requiring stabilization on each side and improving overall coordination.

Dumbbells are also a great tool to reduce the complexity of lifts like the snatch and clean for newer athletes and those with front-rack limitations.

Resources:
The Dumbbell Deadlift
The Dumbbell Hang Clean
The Dumbbell Push Jerk

Find a gym near you:
View the CrossFit map

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

As many rounds and reps as possible in 20 minutes of:
5 L pull-ups
10 dumbbell bench presses
150-meter run

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Scaling:
Today’s workout draws inspiration from the classic benchmark Cindy. The L pull-ups will present the biggest challenge. Aim to complete the L pull-ups in 2 sets or fewer, keep the dumbbell bench presses unbroken, and run as smooth as possible to manage fatigue before returning to the pull-up bar. Modify the L pull-up to tucked pull-ups or kipping pull-ups if needed. Who's getting 10+ rounds?

Intermediate option:
As many rounds and reps as possible in 20 minutes of:
5 strict pull-ups
10 dumbbell bench presses
150-meter run

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
As many rounds and reps as possible in 12 minutes of:
5 ring rows
10 dumbbell bench presses
150-meter run

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
The L pull-up develops upper-body pulling strength similar to the way improving a 1-rep-max snatch can improve one’s Isabel time. As you continue to develop your top-end strength, all other pull-up variations become comparatively easier.

Resources:
The L Pull-up
Scaling Pull-Ups for Beginners
Running Workshop: Falling = Living
Find a CrossFit Course Near You

Find a gym near you:
View the CrossFit map

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

For time:
50 dumbbell box step-ups
40 box jumps
30 dumbbell thrusters

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

Scaling:
The goal for today’s workout is to finish in under 8 minutes. Keep the dumbbell box step-ups to big sets of around 10. The 40 box jumps should be a smooth and steady pace with a step down each rep. The dumbbell thrusters at the end are a gut check. Start with a minimum set of 10 reps and manage from there with the remaining reps. Modify accordingly to meet the intended stimulus.

Intermediate option:
For time:
50 dumbbell box step-ups
40 box jumps
30 dumbbell thrusters

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

Beginner option:
For time:
30 dumbbell box step-ups
25 box jumps
20 dumbbell thrusters

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

Coaching Cues:
If you notice you land excessively low during box jumps, think about pushing your feet harder into the floor as you jump, and visualize getting your hips higher above the box at the peak of your jump. If you find yourself clipping your toes on the edge or stomping down against the box, keep pulling your legs up toward your body until you land on top.

Resources:
The Box Step-up
The Box Jump
The Dumbbell Thruster
Beating Box Jump Fear

Find a gym near you:
View the CrossFit map

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

For time:
5 rope climbs to 15 feet
25 deadlifts
50 wall-ball shots
200-foot farmers carry
50 wall-ball shots
25 deadlifts
5 rope climbs to 15 feet

♀ 155-lb barbell, 50-lb dumbbells, 14-lb medicine ball to a 9-foot target
♂ 225-lb barbell, 70-lb dumbbells, 20-lb medicine ball to a 10-foot target

Scaling:
Today’s pyramid workout is going to be a grind with each movement effectively fatiguing the following movement. For example, the rope climbs will affect your grip during the deadlifts, while the deadlifts will tax your legs for the wall-ball shots, and so on. Advanced athletes can push to finish under 12-13 minutes. However, expect most to complete today’s workout in the 15- to 20-minute range. Choose scaling and loading options that allow you to keep moving consistently. Use a load for the deadlifts that will allow you to complete them in 3 or less sets the first time through.

Intermediate option:
For time:
5 rope climbs to 12 feet
25 deadlifts
50 wall-ball shots
200-foot farmers carry
50 wall-ball shots
25 deadlifts
5 rope climbs to 12 feet

♀ 95-lb barbell, 25-lb dumbbells, 10-lb medicine ball to a 9-foot target
♂ 135-lb barbell, 40-lb dumbbells, 14-lb medicine ball to a 10-foot target

Beginner option:
For time:
5 lying-to-standing rope climbs
18 deadlifts
24 wall-ball shots
200-foot farmers carry
24 wall-ball shots
18 deadlifts
5 lying-to-standing rope climbs

♀ 55-lb barbell, 10-lb dumbbells, 6-lb medicine ball to a 9-foot target
♂ 75-lb barbell, 15-lb dumbbells, 10-lb medicine ball to a 10-foot target

Resources:
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Deadlift
The Wall-ball Shot
The Dumbbell Farmers Carry
The Grip-saving Way to Rope Climb
Rope Climb Modification

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler at CrossFit Canvas in Caldwell, Idaho.

Strict Lynne

5 rounds for max reps of:
Bodyweight bench presses
Strict pull-ups

Post reps for both exercises in all rounds to comments.

Compare to similar 180409.
Compare to similar 190318.

Scaling:
This workout offers 5 max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to perform at least 7 reps of each, even as you fatigue. Give yourself at least 3 minutes (no more than 5 minutes) of rest after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set. Less-experienced athletes should reduce the load of the barbell and the difficulty of the pull-up. All athletes should perform the bench presses with a buddy — spotting this movement is super important. If you don’t have a spotter, don’t push to failure. You may also consider using dumbbells as an alternative.

Intermediate option:
5 rounds for max reps of:

3/4-bodyweight bench presses
Pull-ups

Beginner option:
5 rounds for max reps of:

Push-ups
Ring rows

Resources:
The Bench Press
The Strict Pull-up
The Kipping Pull-up
The Push-up
The Ring Row
The Secret to Pull-ups

Find a gym near you:
View the CrossFit map

Featured photo:
2022 CrossFit Games Spectator Workout Area

3 rounds for time:
400-meter farmers carry
35 GHD sit-ups

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Post time to comments.

Scaling:
Today’s workout is a midline march and a bit of a grind. The goal is to hang on to the dumbbells for as long as possible on the farmers carries and complete each round of the GHD sit-ups in 3 sets or less. If you can jog with the weights, do it. Each farmers carry should take no more than 5 minutes to complete. Expect the sit-ups to make the carries a bit more challenging. Focus on standing up taller on the carries to help open up your lungs so you can breathe more efficiently. Less-experienced athletes should reduce the load of the dumbbells, the distance of the farmers carry, and the difficulty of the sit-up. Work hard and have fun today!

Intermediate option:
3 rounds for time:
400-meter farmers carry
20 GHD sit-ups to parallel

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Beginner option:
3 rounds for time:
200-meter farmers carry
15 AbMat sit-ups

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Resources:
The Dumbbell Farmers Carry
The GHD Sit-up
The AbMat Sit-up

Find a gym near you:
View the CrossFit map

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

For time:
150 double-unders
125 sit-ups
100 box step-ups
75 deadlifts
50 burpees
25 strict handstand push-ups

♀ 20-inch box and 75-lb barbell
♂ 24-inch box and 115-lb barbell

Post time to comments.

Scaling:
Today’s effort is chipper-style and extends into the longer time domain. Advanced athletes can push to finish in sub-18 minutes. However, expect most to complete this challenge in the 20- to 25-minute range. Choose scaling options that allow you to keep moving through the higher volume of reps. The load of the barbell should be light and allow you to perform at least 15-20 reps unbroken.

Intermediate option:
For time:
100 double-unders
90 sit-ups
80 box step-ups
75 deadlifts
50 burpees
25 pike push-ups

♀ 20-inch box and 65-lb barbell
♂ 24-inch box and 95-lb barbell

Beginner option:
For time:
80 single-unders
40 sit-ups
40 box step-ups
40 deadlifts
30 burpees
20 dumbbell shoulder presses

♀ 12-inch box, 55-lb barbell, and 15-lb dumbbells
♂ 20-inch box, 75-lb barbell, and 20-lb dumbbells

Resources:
The Double-under
The AbMat Sit-up
The Box Step-up
The Deadlift
The Burpee
The Strict Handstand Push-up
The Dumbbell Press

One More Weekend of Semifinals Competition!
Read: "How To Watch the 2024 CrossFit Semifinals"

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Johany Jutras at the North America West Semifinal by West Coast Classic.

For time:

42-30-18

Alternating dumbbell snatches
Calorie row

♀ 35 lb
♂ 50 lb

Post time to comments.

Scaling:
Today’s effort is a sprint. Hang on to the dumbbell and push the pace on the rower. How long can you keep the gas pedal on the floor? The load of the dumbbell should allow you to perform at least 15-20 reps unbroken. Advanced athletes should try to go unbroken.

Intermediate option:
For time:

42-30-18

Alternating dumbbell snatches
Calorie row

♀ 20 lb
♂ 35 lb

Beginner option:
For time:

30-20-10

Alternating dumbbell snatches
Calorie row

♀ 10 lb
♂ 15 lb

Resources:
The Dumbbell Power Snatch
Rowing

Find a gym near you:
View the CrossFit map

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

Featured photo:
Taken by Ginnie Coleman Photography at the North America West Semifinal by West Coast Classic.

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

5 sets for max reps:

On a 3-minute clock, complete:
400/500-meter row
8 burpees over rower

In the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.

♀ 35 lb
♂ 50 lb

Post total reps to comments.

Scaling:
This interval workout is about pushing hard for 3 minutes, then maximizing your recovery to maintain your output across all sets. The goal is to finish the row around 2 minutes, with some pushing closer to 1:45 or under. Once the 8 burpees are complete, you should have 45 seconds to 1 minute to accumulate dumbbell snatches.

There are a couple of goals for this workout:

• Find the maximum pace on the rower that allows you to get off and get straight to work on the burpees.

• Practice fast transitions between movements.

• Build capacity toward bigger sets of alternating dumbbell snatches.

• Focus on recovery each round. With the 1:1 work-to-rest ratio, aim to maintain your output across all the rounds.

With the forced rest, push hard today and dare to hold on to the dumbbell until you hear the clock!

Intermediate option:
5 sets for max reps:

On a 3-minute clock, complete:
350/400-meter row
8 burpees over rower

In the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.

♀ 20 lb
♂ 35 lb

Beginner option:
4 sets for max reps:

On a 3-minute clock, complete:
200/250-meter row
8 burpees

In the remaining time, perform:
Max-reps alternating dumbbell snatches
Rest 3 minutes between sets.

♀ 10 lb
♂ 15 lb

Resources:
Rowing
The Burpee
The Dumbbell Power Snatch
Learn More About Guest Programming

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler at Drop Box CrossFit in Virginia Beach, Virginia.

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

For time:
50 dumbbell push presses
50 box jumps
50 dumbbell front squats
50 GHD sit-ups
50 dumbbell thrusters

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box

Post time to comments.

Scaling:
In this workout, we deconstruct the dumbbell thruster into the push press and the front squat before combining them again — all paired with a test of leg and core stamina in the box jumps and GHD sit-ups.

This dumbbell chipper starts fast and gets a bit sticky in the front squats. In order to finish in sub-15 minutes, you will need to keep moving on the thrusters, stringing together big sets.

The accumulation of work becomes evident when you start your first couple of thrusters. Dig in and go big for the finish!

The goal is to be done around the 20-minute mark.

Intermediate option:
For time:
35 dumbbell push presses
35 box jumps
35 dumbbell front squats
35 GHD sit-ups to parallel
35 dumbbell thrusters

♀ 20-lb dumbbells, 20-inch box
♂ 35-lb dumbbells, 24-inch box

Beginner option:
For time:
25 dumbbell push presses
25 box step-ups
25 dumbbell front squats
25 hollow rocks
25 dumbbell thrusters

♀ 10-lb dumbbells, 12-inch box
♂ 15-lb dumbbells, 20-inch box

Resources:
The Dumbbell Push Press
The Dumbbell Front Squat
The Dumbbell Thruster
The Box Jump
The GHD Sit-up
Learn More About Guest Programming

Find a gym near you:
View the CrossFit map

Featured photo:
Taken at Camelback CrossFit in Scottsdale, Arizona.

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

For load:
Deadlift 5-5-5-5-5 reps

Finisher:
On a 10-minute clock, build to a heavy Turkish get-up.

Post loads to comments.

Scaling:
Today we’re hitting 5 heavy sets of 5 deadlifts. Allocate a decent amount of time to build up to 80-85% of your 1-rep-max, and then start the heavy sets. If you are moving well, increase the weight each round and aim to hit a new PR around set 4 or 5. You may also stick to the same weight across the board or pyramid up and down in load. Remember, the stimulus is to lift heavy, safely, and have fun doing so!

The Turkish get-up is a great tool to build core strength and shoulder stability. The movement will be a great bit of accessory work to finish off a strength-focused day. Complete this movement with a dumbbell, kettlebell, or even a barbell (most challenging).

Intermediate option:
Same as Rx’d

Beginner option:
Same as Rx’d

Resources:
The Deadlift
What is a Deadlift?
The Dumbbell Turkish Get-up
Learn More About Guest Programming

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Anna Bartlet at CrossFit Shapesmiths in London, England.

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

10 rounds for time:
10 handstand push-ups
5 burpee pull-ups*
*Bar 6 inches above fingertips with arms extended overhead.

Post time to comments.

Scaling:
After yesterday, the goal today is to give the legs a rest as we focus on an upper-body push-and-pull couplet.

The handstand push-up volume today is substantial, and even though we have pull-ups to break things up, the burpee element brings in some pushing redundancy which starts to bite in later rounds.

Many will aim to complete a round every minute. For the majority, a great finishing goal is 12-15 minutes.

If needed, pick a modification for the handstand push-ups that allows you to hit the first 4-5 rounds unbroken, and a modification for the burpee pull-ups that allows you to complete 5 in 30-40 seconds each round.

Intermediate option:
10 rounds for time:
6 handstand push-ups
3 burpee pull-ups*
*Bar at the fingertips with arms overhead.

Beginner option:
10 rounds for time:
6 dumbbell shoulder presses
3 burpee jumping pull-ups*
*Bar at the middle of the forearms with arms overhead.

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Resources:
The Kipping Handstand Push-up
The Burpee Pull-up With Greg Amundson
The Dumbbell Press
Learn More About Guest Programming