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

♀ 105 lb
♂ 155 lb

Post time to comments.

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

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

♀ 75 lb
♂ 115 lb

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

♀ 35 lb
♂ 45 lb

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

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

Find a gym near you:
View the CrossFit map

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

♀ 105 lb
♂ 165 lb

Post time to comments.

Compare to 221016.

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

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

♀ 95 lb
♂ 135 lb

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

♀ 35 lb
♂ 45 lb

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

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

Find a gym near you:
View the CrossFit map

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

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

Post time to comments.

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

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

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

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

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

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

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

Find a gym near you:
View the CrossFit map

Rest Day

Featured Article
The Clean: Why CrossFit Athletes Do Olympic Lifts

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

Find a gym near you:
View the CrossFit map

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

♀ 75 lb
♂ 115 lb

Post time to comments.

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

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

♀ 65 lb
♂ 95 lb

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

♀ 55 lb
♂ 75 lb

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

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

Find a gym near you:
View the CrossFit map

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

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

♀ 105 lb
♂ 155 lb

Post total bike calories to comments.

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

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

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

♀ 95 lb
♂ 135 lb

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

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

♀ 55 lb
♂ 75 lb

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

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

Find a gym near you:
View the CrossFit map

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

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

Post time to comments.

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

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

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

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

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

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

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

Find a gym near you:
View the CrossFit map

For time:

1 round of:
30 push jerks
15 ring dips
3 rope climbs to 15 feet

Then, 2 rounds of:
20 push jerks
10 ring dips
2 rope climbs to 15 feet

Then, 3 rounds of:
10 push jerks
5 ring dips
1 rope climb to 15 feet

♀ 75 lb
♂ 115 lb

Scaling:
In today’s workout, be sure to pay attention to the scheme of each triplet. Rounds are increasing and reps are decreasing throughout each section. The loading of the barbell should allow you to do at least 10 reps unbroken every time you pick it up. For the ring dips and rope climbs, manage your reps, and don’t push to failure. Consider breaking the ring dips into sets of 5 to minimize fatigue and keep pushing forward through the workout.

Intermediate option:
For time:

1 round of:
30 push jerks
5 ring dips
2 rope climbs to 15 feet

Then, 2 rounds of:
20 push jerks
5 ring dips
1 rope climb to 15 feet

Then, 3 rounds of:
10 push jerks
5 ring dips
1 rope climb to 15 feet

♀ 65 lb
♂ 95 lb

Beginner option:
For time:

1 round of:
15 push jerks
5 jumping ring dips
3 pull-to-stands

Then, 2 rounds of:
10 push jerks
5 jumping ring dips
2 pull-to-stands

Then, 3 rounds of:
5 push jerks
5 jumping ring dips
1 pull-to-stand

♀ 35 lb
♂ 45 lb

Resources:
The Push Jerk
The Ring Dip
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Grip-Saving Way To Rope Climb

Find a gym near you:
View the CrossFit map

2-4-6-8-10 reps for time of:
Push jerks
Front squats

♀ 125 lb
♂ 185 lb

Post time to comments.

Scaling:
This is intended to be 5 to 8 minutes of work. Quality of movement will be rewarded compared with the grunt work from yesterday. This workout should be done after strong technique practice to focus on hip extension and the receiving position in the jerk, and bar path and the front rack in the front squat.

Some athletes should expect to be able to complete each set unbroken, but there is still value in staying heavy if you need to break the sets of 6 and 8 in half and the set of 10 into as many as 3 sets if necessary to preserve sound technique.

Intermediate option:
2-4-6-8-10 reps for time of:
Push jerks
Front squats

♀ 105 lb
♂ 155 lb

Beginner option:
2-4-6-8-10 reps for time of:
Push jerks
Front squats

♀ 55 lb
♂ 75 lb

Resources:
The Push Jerk
The Front Squat

Find a gym near you:
View the CrossFit map

Complete 1 complex every 3 minutes for a total of 7 sets for max load:

1 power clean
1 hang squat clean
1 shoulder-to-overhead

-Add load as technique allows.

Scaling:
Today’s workout is a lifting complex. Once you perform the power clean, the barbell should not return to the ground until you complete the shoulder-to-overhead or if you fail a rep. The goal is to build up to your heaviest weight in the complex. After completing the complex, you should have around 2:30 of rest. Take this rest time to recover and prepare for the next lift. During this time, you can also add weight, subtract weight, or keep it the same.

All athletes should not let their intensity overshadow the importance of lifting with proper technique. If your technique is good, then add load. If you feel yourself getting sloppy, reduce the loading or try to improve your technique at the same load.

Intermediate option:
Same as Rx’d.

Beginner option:
Complete 1 complex every 3 minutes for a total of 7 sets:

1 power clean
1 hang power clean
1 front squat
1 shoulder-to-overhead

-Add load as technique allows.

Coaching cues:
Do you catch yourself jumping forward during your cleans? It could be due to an early arm pull. Think about shrugging the bar up to your shoulders and only bending your elbow at the very last moment to pull your body under the bar.

Resources:
The Power Clean
The Hang Squat Clean
The Hang Power Clean
The Front Squat
The Push Press
The Push Jerk

Find a gym near you:
View the CrossFit map

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

Complete as many reps as possible in 2 minutes of:

5 squat clean and jerks
Max-rep feet-elevated ring rows

Rest 1 minute between sets. Repeat for a total of 5 sets.
Use 70% of your best squat clean and jerk.

Post load and reps to comments.

Scaling:
Five squat clean and jerks at 70% should feel heavy but manageable. Heavy lifters may need to reduce this to 65-67%. Focus on good-quality positions when you pull off the floor and when you descend into your dip. Today, the first pull and the dip are important for consistent reps. Some of you may be able to do these 5 reps in 30-40 seconds, but for the sake of today, focus on making all 5 reps identical. If that takes a full minute, that’s OK. This is crucial because we are fatiguing the upper back and core with the feet-elevated ring rows. This is why our goal today is technical endurance. We can’t use a weight that deteriorates under fatigue, so if you tend to perform less technically sound when tired, reduce the load on the barbell and control the work/rest on the ring rows.

When we look at our favorite CrossFit athletes who seem to lift perfectly even when tired, it’s because they perform sessions like these, where the goal is qualitative and not quantitative.

GOALS: Power and technical endurance

ADVANCED AND BEGINNER ATHLETE TARGET: Quality reps on the clean and jerk, sets of 5 on ring rows

Intermediate option:
Same as Rx’d.

Beginner option:
Complete as many reps as possible in 2 minutes of:
5 squat clean and jerks
Max-rep ring rows

Rest 1 minute between sets. Repeat for a total of 5 sets.

♀ 35 lb
♂ 45 lb

Coaching cues:
Technical endurance is an athlete’s ability to maintain a high degree of proficiency in a given movement(s) throughout a workout. This could mean moving along straighter lines, minimizing errant movement, and/or capitalizing on the concept of core-to-extremity movement patterns. Maintaining the ideal technique for a single rep is one thing, but doing so for an entire workout requires time and practice. Anyone can move fast, but to move quickly with a high degree of proficiency is an art form.

Resources:
The Clean and Jerk
The Ring Row

Find a gym near you:
View the CrossFit map

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

5 rounds for time of:

24 air squats
16 bar-facing burpees
8 shoulder-to-overheads
4 thrusters

Rest 1 minute between rounds.

♀ 105 lb
♂ 155 lb

Post time to comments.

Scaling:
In this Interval-style workout, what jumps off the page is the shoulder-to-overhead into thrusters, but don’t ignore the effect on the legs going from the air squats to the burpees. The legs will feel pretty full and this will make the shoulder-to-overheads and thrusters spicy! Because of this, you may get “toesy.” Avoid loading the quads so it doesn’t result in a muted hip, a poor dip and drive in the shoulder-to-overhead, and thrusters that feel more difficult than they should. Perform quality movement despite the leg and arm fatigue — that’s how you gain technical endurance and become efficient under fatigue.

Use the weight you would for DT — something moderate, a 6.5 out of 10. You should be able to perform the shoulder-to-overheads unbroken but not without some challenge. Focus on the quality of your dip and drive, whether you’re choosing to do push presses or push jerks.

You should feel pressure in your entire foot/feet and good tension in the front rack.

GOAL: Stamina

ADVANCED ATHLETE TARGET: 2 minutes per round, unbroken shoulder-to-overheads
BEGINNER ATHLETE TARGET: 2-2:25 per round, consistent depth on squats, and stability on shoulder-to-overheads

Intermediate option:
5 rounds for time of:

24 air squats
16 bar-facing burpees
8 shoulder-to-overheads
4 thrusters

Rest 1 minute between rounds.

♀ 75 lb
♂ 115 lb

Beginner option:
5 rounds for time of:

18 air squats
10 burpee step-overs
8 shoulder-to-overheads
4 thrusters

Rest 1 minute between rounds.

♀ 35 lb
♂ 45 lb

Coaching cues:
Though you might be tempted to shorten the air squat range of motion during today’s sprint-style interval workout, consider this: The bottom position of the squat is nature’s intended sitting posture and the rise to full hip extension is the foundation of all sound human movement. Powerful, controlled hip extension is necessary for elite athleticism.

Short-changing your squats in this case, though giving you more time to rep out thrusters, will only impede your potential in the long run — both inside and outside the gym.

Resources:
The Air Squat
Bar-Facing Burpee Efficiency Tips
The Push Press
The Push Jerk
The Thruster

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

Every minute on the minute for 20 minutes:

Minute 1: 6 clean and jerks
Minute 2: 12 strict handstand push-ups
Minute 3: 60 double unders
Minute 4: 14/18-calorie row

♀ 95-lb barbell
♂ 135-lb barbell

Scaling:
Today’s workout is a 20-minute EMOM which stands for “every minute on the minute.” There are 4 minutes to rotate through, so you will do 5 rounds of each movement. Minute 1 begins with 6 clean and jerks, which should be an opportunity to choose a loading that allows for touch-and-go reps. For Minute 2, allow no more than 45 seconds to complete the 12 strict handstand push-ups. Consider modifying to kipping handstand push-ups if you’re only able to complete a couple of reps strict. Modify the double-unders to singles if needed. For the row, athletes will need to push to get that amount of calories completed within the minute. This one rewards those who start each minute on time and finish the work quickly, so move fast!

Intermediate option:
Every minute on the minute for 20 minutes:

Minute 1: 6 clean and Jerks
Minute 2: 6 handstand push-ups
Minute 3: 30 double-unders
Minute 4: 9/12-calorie row

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
Every minute on the minute for 20 minutes:

Minute 1: 6 clean and Jerks
Minute 2: 6 push-ups from the knees
Minute 3: 30 single-under
Minute 4: 6/9-calorie row

♀ 35-lb barbell
♂ 45-lb barbell

Coaching Cues:

Resources:
The Clean and Jerk
The Strict Handstand Push-Up
The Double-Under
Rowing

Find a gym near you:
View the CrossFit map

Featured photo:

Complete as many reps as possible in 14 minutes of:

1,200-meter ruck
24 toes-to-bars
12 push jerks
Max box step-ups with your ruck in the remaining time

♀ 125-lb barbell, 30-lb ruck, and 20-inch box
♂ 185-lb barbell, 45-lb ruck, and 24-inch box

Post total step-ups reps to comments.

Scaling:
Today’s chipper-style workout challenges you to get through the first three exercises before you can earn a score. If you want more time with the box step-ups, you need to move quickly. Athletes should reduce the distance of the ruck, the difficulty of the toes-to-bars, and the load of the push jerks to give themselves at least 90 seconds to perform max reps of the box step-ups with the ruck. Some athletes could have several minutes, but that means they need to be moving! Athletes should start with the ruck, take it off for the toes-to-bars and push jerks, and then put the ruck back on for the box step-ups.

Intermediate option:
Complete as many reps as possible in 14 minutes of:

1,200-meter ruck
24 knees-to-armpits
12 push jerks
Max box step-ups with your ruck in the remaining time

♀ 95-lb barbell, 20-lb ruck, 20-inch box
♂ 135-lb barbell, 30-lb ruck, and 24-inch box

Beginner option:
Complete as many reps as possible in 14 minutes of:

800-meter run
24 hanging knee raises
12 push presses
Max box step-ups in the remaining time

♀ 35-lb barbell and 20-inch box
♂ 45-lb barbell and a 24-inch box

Resources:
Get GORUCK Ballistic Trainers™
An Intro to Rucking — Get Started
The Toes-to-bar
The Push Jerk
The Push Press
Drills for the Toes-to-bar

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Nam Vo of Jeff Adler at the 2022 Atlas Games in Montréal, Canada.

Every minute on the minute for 5 minutes complete:
5 clean and jerks (touch and go)

- Rest 1 minute.
- Increase load each minute as you are able.

Every minute on the minute for 5 minutes complete:
3 clean and jerks (touch and go)

- Rest 1 minute.
- Increase load each minute as you are able.

Every minute on the minute for 5 minutes complete:
1 clean and jerk

- Increase load each minute as you are able.

Post heaviest loads for each EMOM to comments.

Scaling:
Today’s effort is meant to challenge your barbell cycling with a heavier load. Increase the load across as many sets as possible, building to your heaviest sets of 5, 3, and 1. The sets of 5 and 3 are meant to be unbroken (touch and go). You will be limited in load based on your technical competence with the clean and jerk. Start light, dial in technique, and increase load as you develop quality movement patterns. Use the remaining time in each minute to rest and/or add load to the barbell.

Intermediate option:
Same as Rx’d

Beginner option:
Same as Rx’d

Resources:
The Clean and Jerk

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.

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

Complete as many rounds and reps as possible in 9 minutes of:
5 power cleans
3 shoulder-to-overheads
1 rope climb

♀ 125 lb, 15 feet
♂ 185 lb, 15 feet

Post total rounds and reps to comments.

Scaling:
In today’s workout, we have hinging, pushing, pulling, and a moderately weighted barbell.

The load, rep range, and time domain for this AMRAP should encourage people to complete quick singles on the power cleans (bonus: singles save your grip for the rope climbs). If you can, hold on to the last power clean and go right into the shoulder-to-overheads before moving on to the rope. Use a load that allows you to perform push jerks and cycle reps.

The best athletes can aim to consistently hit sub-1 minute rounds, with a goal of 10+ total rounds. For the majority, set a goal of 6 rounds, and ensure load and scaling options allow you to achieve this volume.

Enjoy!

Intermediate option:
Complete as many rounds and reps as possible in 9 minutes of:
5 power cleans
3 shoulder-to-overheads
1 rope climb

♀ 95 lb, 15 feet
♂ 135 lb, 15 feet

Beginner option:
Complete as many rounds and reps as possible in 9 minutes of:
5 power cleans
3 shoulder-to-overheads
3 lying to standing on the rope

♀ 35 lb
♂ 45 lb

Resources:
A New Way To Rope Climb
The Power Clean
The Push Jerk
The Rope Climb (Basket)
The Rope Climb (Wrapping)
Learn More About Guest Programming

Find a gym near you:
View the CrossFit map

For time:
20 shoulder presses
200-meter farmers carry
30 push presses
200-meter farmers carry
40 push jerks
200-meter farmers carry

♀ 95-lb barbell and 35-lb dumbbells
♂ 135-lb barbell and 50-lb dumbbells

Post time to comments.

Scaling:
Today’s workout pairs grunt work with barbell stamina. The barbell movement in this workout increases in technical difficulty to add a unique challenge. As you become more tired, can you maintain your technique to power through the workout? The loading of the barbell should feel moderate and allow you to complete the shoulder presses in 4 sets or less. The incorporation of the hips in both the push press and push jerk should make the loading feel easier. Choose a load that allows you to perform the movements as written and practice the more technically demanding exercises. Work hard and have fun.

Intermediate option:
For time:
20 shoulder presses
200-meter farmers carry
30 push presses
200-meter farmers carry
40 push jerks
200-meter farmers carry

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

Beginner option:
For time:
10 shoulder presses
100-meter farmers carry
15 push presses
100-meter farmers carry
20 push jerks
100-meter farmers carry

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

Resources:
The Shoulder Press
The Dumbbell Farmers Carry
The Push Press
The Push Jerk

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Featured photo:
Taken by Tai Randall at CrossFit Tradition in Port Saint Lucie, Florida.

Quarterfinals Workout 4

Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.

♀ 85/125/155/165 lb
♂ 135/185/225/245 lb

Post total reps to comments.

Scaling:
Welcome to the fourth and final workout of the 2024 CrossFit Games Quarterfinals! Today's workout is a clean-and-jerk ladder with ascending weights. This is a barbell stamina and conditioning test. The barbell load starts on the lighter side of moderate and builds its way up to relatively heavy. The first barbell should be a weight with which you can perform some touch-and-go reps, while the next three will require a bit more strategy. Consider performing fast singles with minimal rest between reps. If you are not signed up for the Quarterfinals, choose loads that challenge your ability but allow you to complete the reps at the first and second barbell. The third barbell should be tough to get through, and any reps with the fourth barbell should be considered a bonus.

Intermediate option:
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.

♀ 75/95/115/125 lb
♂ 115/135/155/185 lb

Beginner option:
Complete as many reps as possible in 10 minutes of:
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4.

♀ 35/45/55/65 lb
♂ 45/55/65/75 lb

Resources:
The Clean and Jerk
The Power Clean and Push Jerk

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Featured photo:
Taken by Peter Pan at CrossFit CSTL in Hong Kong, China.

Grace

30 clean and jerks for time

OR

Isabel

30 snatches for time

♀ 95 lb
♂ 135 lb

Post your workout choice, time, and load to comments.

Compare to 230207.

Scaling:
Grace was first posted on CrossFit.com on June 24, 2004, and Isabel on Nov. 11, 2004. They are two of the fastest CrossFit benchmark workouts — top athletes can complete either of these workouts unbroken and in less than 1:30. Reduce the load as needed so you can perform multiple reps unbroken and complete the workout in less than 10 minutes. Athletes who are less familiar with Olympic lifting should take time to drill the mechanics and drastically reduce the load.

Intermediate option:
30 clean and jerks for time
OR
30 snatches for time

♀ 75 lb
♂ 115 lb

Beginner option:
30 clean and jerks for time
OR
30 snatches for time

♀ 55 lb
♂ 75 lb

Resources:
The Clean and Jerk
The Power Snatch
Graciano Rubio Does 225-lb Grace
Kelly Friel Takes on 145-lb Isabel

Find a gym near you:
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Featured photo:
Taken by Nicolás Glenny at CrossFit Coraje in Madrid, Spain.

For time:

60-second L-sit
30 shoulder-to-overheads
60-second hang from the pull-up bar
20 shoulder-to-overheads
60-second hang from the pull-up bar
10 shoulder-to-overheads
60-second L-sit

♀ 95 lb
♂ 135 lb

Post time to comments.

Scaling:
Today’s workout falls within a moderate time domain. All of the holds and hangs are cumulative. Break as needed and chip away. To keep the workout moving, scale the L-sit hold to a variation that allows you to maintain at least a 10-second hold. Scale the hang to a variation that allows you to maintain around 30 seconds at a time. The load on the barbell should be light-moderate. You should be able to perform at least 10 reps unbroken with the weight you choose. Work hard and have fun!

Intermediate option:
For time:

60-second L-sit (bent legs)
30 shoulder-to-overheads
60-second hang from the pull-up bar
20 shoulder-to-overheads
60-second hang from the pull-up bar
10 shoulder-to-overheads
60-second L-sit (bent legs)

♀ 65 lb
♂ 95 lb

Beginner option:
For time:

30-second L-sit drill: seated leg raises
30 shoulder-to-overheads
30-second hang from the pull-up bar
20 shoulder-to-overheads
30-second hang from the pull-up bar
10 shoulder-to-overheads
30-second L-sit drill: seated leg raises

♀ 35 lb
♂ 45 lb

Resources:
The L-Sit
The Shoulder Press
The Push Press
The Push Jerk

Find a gym near you:
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Featured photo:
Taken by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.

For load:
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 220628.

Scaling:
Today’s workout is a classic heavy day. 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, should focus on technique before adding load.

Intermediate option:
Same as Rx’d

Beginner option:
Same as Rx’d

Resources:
The Shoulder Press
The Push Press
The Push Jerk

The CrossFit Open Kicks Off in 2 Days
Sign up now →

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Ruby Wolff at a Level 2 Seminar at CrossFit Marrickville in Marrickville, Australia.

DT

5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

♀ 105 lb
♂ 155 lb

Post time to comments.

Compare to 220922.

Scaling:
The rep scheme and moderate load of this Hero workout allows it to be completed quickly and with only short breaks. Intermediate athletes can reduce the load or try it as prescribed. Beginner-level athletes should reduce the load.

Intermediate option:
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

♀ 75 lb
♂ 115 lb

Beginner option:
5 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

♀ 35 lb
♂ 45 lb

Resources:
The Deadlift
The Hang Power Clean
The Push Jerk

Join us for FUN!
Sign up now for the 2024 Open →

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Ruby Wolff at Inner West CrossFit in Sydney, Australia.

For load:
1-1-1-1-1
Clean and jerk

Post heaviest load to comments.

Compare to 230427.

Scaling:
Look back to your last 1-rep-max clean and jerk. Experienced athletes should pick loads that allow them to attempt a new PR in the later sets. Newer athletes should increase the repetitions of the clean and jerk and focus on practicing consistent mechanics for each rep at submaximal loads.

Intermediate option:
Same as Rx’d

Beginner option:
For load:
5-5-5-5-5
Clean and jerk

Resources:
The Clean and Jerk

Find a gym near you:
View the CrossFit map

Join us for FUN!
Sign up now for the 2024 Open →

Featured photo:
Taken by Johany Jutras at CrossFit Soul in Miami, Florida.

Open Workout 13.2
Complete as many rounds and reps as possible in 10 minutes of:
5 shoulder-to-overheads
10 deadlifts
15 box jumps

♀ 75 lb, 20 inches
♂ 115 lb, 24 inches

Post total reps to comments.

Compare to 230126.

Scaling:
Today’s workout is a repeat of an Open workout from 2013. If you competed in 2013, check your score and go for a PR.

Both the load of the barbell and the height of the box should allow you to move through the reps quickly — the load should be light and the cycle time should be fast. A single round should take no more than 2 minutes to complete. Advanced athletes may be able to maintain 1 round per minute (maybe more).

Intermediate option:
Same as Rx’d

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 shoulder-to-overheads
10 deadlifts
15 box jumps

♀ 45 lb, 20 inches
♂ 65 lb, 24 inches

Resources:
CrossFit Open Workout 13.2 With Denise Thomas (CF-L4)
The Shoulder Press
The Push Press
The Push Jerk
The Deadlift
The Box Jump

Find a gym near you:
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2024 Open Registration is LIVE!
Learn more and register now

For time:
60/75-calorie row
21 push jerks
60/75-calorie row
15 push jerks
60/75-calorie row
9 push jerks

♀ 95/125/155 lb
♂ 135/185/225 lb

Post time to comments.

Scaling:
Today's workout is a longer effort that combines monostructural rowing efforts while building to a heavy set of push jerks. The rows should take no longer than 5:30, with faster rowers coming in closer to 3:30. Choose push jerk loads that allow you to complete each round of decreasing reps at increasing loads in no more than 3 sets and in under 2 minutes.

Intermediate option:
For time:
45/60-calorie row
21 push jerks
45/60-calorie row
15 push jerks
45/60-calorie row
9 push jerks

♀ 65/75/95 lb
♂ 95/115/135 lb

Beginner option:
For time:
21/30-calorie row
21 push jerks
21/30-calorie row
15 push jerks
21/30-calorie row
9 push jerks

♀ 35/35/55 lb
♂ 45/45/65 lb

Resources:
Rowing Technique Tips
The Push Jerk

Find a gym near you:
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2024 Open Registration is LIVE!
Learn more and register now

Featured photo:
Taken by Adam Box at Hammer CrossFit West in Phoenix, Arizona.

5 rounds for time:
15 push jerks
12 chest-to-bar pull-ups
9 sumo deadlift high pulls

♀ 65 lb
♂ 95 lb

Post time to comments.

Scaling:

Reduce the load of the barbell to maintain larger — if not unbroken — movements across most rounds. Scale the difficulty of the pull-up to finish each round in 2 sets or less.

Intermediate option:

5 rounds for time:
15 push jerks
12 chin-over-bar pull-ups
9 sumo deadlift high pulls

♀ 55 lb
♂ 75 lb

Beginner option:

5 rounds for time:
12 push jerks
9 jumping pull-ups
6 sumo deadlift high pulls

♀ 35 lb
♂ 45 lb

Resources:
The Push Jerk
The Kipping Chest-to-Bar Pull-Up
Jumping Pull-Up Efficiency Tips
The Sumo Deadlift High Pull
The Power of Progression, Part 3: Sumo Deadlift High Pull

Find a gym near you:
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Featured photo:
Taken by Beyond the Script Photography at CrossFit Big House in Cleveland, Ohio.

For load:
Split jerk
1-1-1-1-1-1-1 reps

Post loads completed to comments.

Compare to 221013.

Scaling:
Increase the load across as many sets as possible. Advanced athletes should perform the workout with straight sets instead of ascending.

Beginner option:
For load:
Split jerk, 3-3-3-3-3-3-3 reps

Movement resources:
The Split Jerk
“The Split Jerk: Start to Finish”
“Perfecting the Jerk,” Part 1
“Perfecting the Jerk,” Part 2

Find a gym near you:
View the CrossFit map

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

7 rounds for time of:
3 clean and jerks
50 double-unders

♀ 125 lb
♂ 185 lb

For every failed double-under, perform 3 burpees over the bar at the end of each round.

Post time to comments.

Scaling:
This should be a fast-paced couplet that balances strength and precision. Reduce the load of the clean and jerks to complete 3 reps in under 45 seconds. Modify the jump rope and burpee penalty to complete both movements in under 2 minutes each round.

Intermediate option:
7 rounds for time of:
3 clean and jerks
20 double-unders

♀ 95 lb
♂ 135 lb

For every failed double-under, perform 3 burpees over the bar at the end of each round.

Beginner option:
7 rounds for time of:
3 clean and jerks
20 single-unders
5 burpees

♀ 55 lb
♂ 75 lb

Movement resources:
Watch the Demo Video
The Clean and Jerk
The Double-Under
The Burpee

For time:
21-15-9
Box jumps
12-9-6
Clean and jerks

♀ 24-in box, 125-lb clean and jerks
♂ 30-in box, 185-lb clean and jerks

Post time to comments.

Scaling:
This descending couplet is meant to be heavy and fast. Reduce the load and height of the box to move through each movement at high intensity.

Intermediate option:
For time:
21-15-9
Box jumps
12-9-6
Clean and jerks

♀ 20-in box, 95-lb clean and jerks
♂ 24-in box, 135-lb clean and jerks

Beginner option:
For time:
20-16-10
Box step-ups
12-9-6
Clean and jerks

♀ 12-in box, 35-lb clean and jerks
♂ 20-in box, 45-lb clean and jerks

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

Attempt to increase the weight after each successful set.

After completing the final set of each movement, perform a max set of L-sit pull-ups.

Post loads and L-sit pull-up sets to comments.

Scaling:
If you cannot complete an L-sit pull-up, choose a variation of pull-up that allows you to complete approximately 10 reps during your first set. If you can complete 1-5 L-sit pull-ups, consider performing a set after each set of overhead lifts instead of after the final set of each movement.

Beginner option:
Shoulder press 5-5-5 reps
Push press 3-3-3 reps
Push jerk 1-1-1 reps

After completing the final set of each movement, perform a max set of ring rows.