On a continuously running clock, every 7 minutes for 3 sets, complete:
800-meter run
40 double-unders
20 GHD sit-ups
10 ring dips

Post your fastest and slowest times to comments.

Stimulus and Strategy:
Today’s workout contains three intervals. The goal is to complete each interval as quickly as possible and within the 7-minute clock so you have rest between sets, which will allow you to hit each interval at a good pace.

Scaling:
Reduce the distance of the run. If possible, maintain the volume of each movement, but reduce the complexity of each.

If you are unfamiliar with or have not been training consistently with the GHD, reduce the range of motion or perform weighted sit-ups or AbMat sit-ups. For the double-unders, perform attempts for 1 minute or 40 singles. For the ring dips, lower the rings closer to the ground and use your legs for assistance. If necessary, perform a box or bench dip.

In case of an injury or limitation, consider substituting the run with a 1,750/2,500-meter Echo bike or an 800/1,000-meter row. For the double-unders, perform jumping jacks or low box step-ups for no more than 1 minute. For the sit-ups, perform 30-second to 1-minute plank holds. For the ring dips, consider foot-assisted box or bench dips, or push-ups with your hands on a 30-inch box.

Intermediate option:
On a continuously running clock, every 7 minutes for 3 sets, complete:
800-meter run
20 double-unders
20 GHD sit-ups to parallel
10 ring dips

Beginner option:
On a continuously running clock, every 7 minutes for 3 sets, complete:
400-meter run
40 single-unders
20 sit-ups
10 foot-assisted ring dips

Coaching cues:
On the rings, as you lower your body down, keep your legs extended. Then, as you get ready to press up, focus on driving your knees to your chest and then pressing the rings into your pockets.

Resources:
Running: Line Drills
The Double-Under
The GHD Sit-Up
The Ring Dip
Ring Dip Scaling

Find a gym near you:
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Complete as many rounds and reps as possible in 20 minutes of:
30 burpees
20 kettlebell swings
10 50-foot shuttle runs (25 feet out and 25 feet back)

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Post rounds and reps to the comments.

Stimulus and Strategy:
Today’s workout is a longer-duration grind. If you completed the Open workout yesterday, consider using this workout as an opportunity to move, get the blood flowing, and have some fun. If this is a normal training day, treat it as such and get after it. Choose a weight for the kettlebell swings that allows you to complete the reps in 2 sets or less.

Scaling:
Reduce the loading of the kettlebell. To reduce the total volume of the workout, reduce the duration to 10-15 minutes.

To reduce the complexity of the burpees, perform up-downs. For the kettlebell swings, reduce the range of motion to Russian kettlebell swings or kettlebell deadlifts. For the shuttle run, consider a movement substitution.

In case of an injury or limitation, consider using a movement substitution for the shuttle runs. Perform a 500/700-meter Echo bike or a 200/250-meter row.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
30 burpees
20 kettlebell swings
10 50-foot shuttle runs (25 feet out and 25 feet back)

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
15 burpees
15 kettlebell swings
10 50-foot shuttle runs (25 feet out and 25 feet back)

♀ 18-lb kettlebell
♂ 26-lb kettlebell

Coaching cues:
To maximize your efficiency on the shuttle runs, anticipate your turn or change of direction. Aim to begin your turn a few steps before, plant with your outside foot, stay low, and accelerate into the next straight away.

Resources:
The Burpee
The Kettlebell Swing

Find a gym near you:
View the CrossFit map

For time:
400-meter run
30 box jump-overs
800-meter run
30 box jump-overs
400-meter run

♀ 24-inch box
♂ 30-inch box

Post times to the comments.

Stimulus and Strategy:
Today’s workout is a pyramid rep scheme with two movements. This is a moderate-duration effort that challenges you to push the pace with an elevated heart rate. The box jump-overs are slightly higher and require a bit more effort and focus as you are moving from one side to the other. Push the pace on each run and keep moving on the box jump-overs.

Scaling:
Reduce the distance of the run and volume of the box jump-overs.

To reduce the complexity of the run, consider reducing the distance or substituting with an alternative. For the box jump-overs, reduce the height of the box to a height that allows you to maintain the jump. If necessary, consider stepping up as opposed to jumping.

In case of an injury or limitation, consider substituting the 400-meter run with a 900/1,250-meter Echo bike or a 400/500-meter row. For the 800-meter run, substitute with a 1,750/2,500-meter Echo bike or an 800/1,000-meter row. For the box jump-overs, reduce the height and perform step-ups or lunges.

Intermediate option:
For time:
400-meter run
30 box jump-overs
800-meter run
30 box jump-overs
400-meter run

♀ 20-inch box
♂ 24-inch box

Beginner option:
For time:
200-meter run
20 box step-overs
400-meter run
20 box step-overs
200-meter run

♀ 12-inch box
♂ 20-inch box

Coaching cues:
To speed up the box jump-overs, try turning 180 degrees on top of the box before stepping down. This turn on top of the box will set you up to perform the next box jump-over because you will be facing the box and prepared for the next rep.

Resources:
Running: Pulling in Place Drill
Box Jump-Over Variations
Box Step-Over

Find a gym near you:
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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

Find a gym near you:
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5 rounds for time of:
35 double-unders
200-meter run

Post time to comments.

Compare to 220208.

Stimulus and Strategy:
Today's workout is simple and effective. If it looks “too easy,” go faster. This is a short-to-moderate duration effort. If you can perform 35 double-unders in 2 minutes or less, do the workout as prescribed. Remember, on Friday we will be performing Open Workout 25.1 as the Workout of the Day. Moderate today’s effort accordingly.

Scaling:
Reduce the reps of the double-unders and the distance of the run.

To reduce the complexity of the double-unders, consider performing 2 minutes of double-under attempts or 35 single-unders.

In case of an injury or limitation, consider substituting the run with a 500/700-meter Echo bike, or a 200/250-meter row or ski erg. For the double-unders, consider jumping jacks or a low box step-up.

Intermediate option:
Same as Rx’d.

Beginner option:
4 rounds for time of:
35 single-unders
200-meter run

Coaching cues:
Focus on keeping your elbows and your hands close to your sides as you perform your double-unders. As these two points get further from the body, your rope gets shorter.

Resources:
The Double-Under
From the Archives: Running Technique
The Single-Under

Find a gym near you:
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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

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

Complete as many rounds and reps as possible in 15 minutes of:
20 GHD sit-ups
40 air squats
400-meter run

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout provides some contrast to yesterday’s upper-body stamina effort. Today tests your midline and lower-body stamina. Athletes should push to complete at least 3 rounds. Choose options that allow you to complete a single round in 5 minutes or less. Expect your legs to feel heavy in the first 100 meters of each run. Focus on picking up your feet, getting your body moving, and then increasing your pace.

Scaling:
Reduce the distance of the run. Reduce the reps of the air squats and GHD sit-ups.

If you are not familiar with or have not been training consistently with the GHD, reduce the complexity of the GHD sit-ups by reducing the range of motion to parallel or performing AbMat sit-ups. For the air squats, consider squatting to an elevated target that maximizes pain-free range of motion.

In case of an injury or limitation, consider performing plank shoulder taps or hollow rocks for the GHD sit-ups. For the air squats, perform lunges or low box step-ups. Consider 900/1,250 meters on the Echo bike or 400/500 meters on the rower or ski erg instead of the run.

Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
20 GHD sit-ups to parallel
40 air squats
400-meter run

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
20 sit-ups
20 air squats
200-meter run

Coaching cues:
In the descent of the GHD sit-up, unlock your knees and keep your belly tight. As you reach your end range of motion, straighten your legs by squeezing your thighs and your belly, and driving your heels toward the wall in front of you.

Resources:
The GHD Sit-Up
The Air Squat
Pose Running Drills | Pose Alignment
Training the GHD Sit-Up

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Riley

For time:
2,400-meter run
150 burpees
2,400-meter run

If you’ve got a weight vest or body armor, wear it.

Post time to comments.

Compare to 140928.

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife Tiffany; children, Austin, Morgan, and Rylee Ann; parents, Michael and Joann; brother Ken; and several family members.

Stimulus and Strategy:
Today’s Hero workout is a longer-duration effort. This is meant to be a grind, so expect this workout to take up to 60 minutes. Each run and the burpees should take no more than 20 minutes to complete (each). Athletes who are capable of completing this workout in 35 minutes or less can consider adding a weight vest or body armor. Most athletes should attempt this workout using their own body weight. Work hard and have fun.

Scaling:
Reduce the distance of the run and the repetitions of the burpees.

To adjust the complexity of the run, instead of reducing the distance, consider using a movement substitution like a bike or a rower. Perform 5,500 meters on an Echo bike or 2,500 meters on a rower or ski erg. For the burpees, reduce the range of motion by performing an up-down.

In case of an injury or limitation, consider the running substitutions mentioned above. For burpees, perform up-downs, push-ups, or mountain climbers.

Intermediate option:
For time:
2,400-meter run
150 burpees
2,400-meter run

Beginner option:
For time:
1,200-meter run
50 burpees
1,200-meter run

Coaching cues:
When you are performing the burpees, focus on jumping your feet to your hands and landing in your heels. This will help maximize efficiency across your reps.

Resources:
CrossFit Hero and Tribute Workouts
Running | Change in Support Drill
The Burpee

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On a 12-minute clock, complete:
75 wall-ball shots
800-meter run
Max burpee box jump-overs

♀ 14-lb ball to a 9-foot target and 24-inch box
♂ 20-lb ball to a 10-foot target and 30-inch box

Post reps to comments.

Stimulus and Strategy:
Today’s workout is a challenge. The goal is to finish the wall-ball shots and run as quickly as possible, and then complete as many burpee box jump-overs as possible in the remaining time. Both the wall-ball shots and the run should take no more than 5 minutes each to complete. This will leave you with at least 2 minutes to complete burpee box jump-overs. Push the pace from the beginning and hold on for the ride.

Scaling:
Reduce the loading of the wall-ball shots to maintain at least 15 reps per minute. If needed, reduce the reps as well as the load. Reduce the distance of the run to hit the intended time domain.

To reduce the complexity of the wall-ball shot, consider reducing the height of the target or simply performing a thruster with the medicine ball. For the burpee box jump-overs, reduce the height of the box or perform box step-overs.

In case of an injury or limitation, perform a medicine-ball front squat or push press. For the 800-meter run, consider biking 1,750/2,500 meters on an Echo bike or rowing 800/1,000 meters. On the burpee box jump-overs, perform up-downs in place of the burpee and step-ups to a low target for box jumps.

Intermediate option:
On a 12-minute clock, complete:
75 wall-ball shots
800-meter run
Max burpee box jump-overs

♀ 10-lb ball to a 9-foot target and 20-inch box
♂ 14-lb ball to a 10-foot target and 24-inch box

Beginner option:
On a 12-minute clock, complete:
50 wall-ball shots
400-meter run
Max burpee box step-overs

♀ 6-lb ball to a 9-foot target and 12-inch box
♂ 10-lb ball to a 10-foot target and 20-inch box

Coaching cues:
To increase your pace on the burpee box jump-overs, begin rotating on top of the box and step down facing the box before going into your next rep.

Resources:
The Wall-Ball Shot
Running: Falling Forward Drill
Burpee Box Jump-Over

Find a gym near you:
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10 rounds for time of:
7/10-calorie Echo bike
1 legless rope climb to 15 feet

Post time to comments.

Stimulus and Strategy:
Today’s workout is a back-and-forth “sprint.” While the workout, in its entirety, should be completed in 15 minutes or less, each round should be a sprint. Choose options that allow you to keep each round to 90 seconds or less.

Scaling:
Reduce the calories on the bike and the height of the rope climb.

To reduce the complexity of the legless rope climb, perform the movement with assistance from your legs or reduce the height of the climb.

In case of an injury or limitation, perform pull-to-stands in place of the rope climb. For the calories on the bike, consider a 150-meter row or a 150-meter run.

Intermediate option:
7 rounds for time of:
7/10-calorie Echo bike
1 legless rope climb to 12 feet

Beginner option:
5 rounds for time of:
6/8-calorie Echo bike
2 pull-to-stands

Coaching cues:
Use your legs to generate momentum on the legless rope climbs. Work on timing your right leg with your right arm and vice versa. As one leg thrusts upward, that arm should then reach for the next grab on the rope.

Resources:
Rogue Echo Bike
The Legless Rope Climb
Modified Rope Climb: Pull-to-Stand

Find a gym near you:
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5 rounds, each for time, of:
400-meter run
Rest 2 minutes

Post your fastest and slowest times to comments.

Compare to 231120.

Stimulus and Strategy:
Today’s workout is running intervals. If you have performed this workout in the past, look back at your scores and use them to help you today. Each interval should be treated as a near-maximal effort and should take no more than 2 minutes to complete.

Scaling:
Reduce the distance to achieve the intended time domain.

To reduce the complexity or in the case of a limitation, consider substituting with any machine available. Perform 900/1,250 meters on an Echo bike or 400/500 meters on a rower or ski erg.

Intermediate option:
Same as Rx’d.

Beginner option:
5 rounds, each for time, of:
200-meter run
Rest 2 minutes

Coaching cues:
Move your feet fast, but don't forget about your arms. At any point where you reach near-max speeds, keep your shoulders square and pump your arms with your elbows held at a 90-degree angle. Applying a conscious effort toward your upper-body movement this way can bolster speed by utilizing your entire body more efficiently, and not just your lower half.

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

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

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

Post rounds and reps to comments.

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

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

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

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

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

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

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

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

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

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

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For time:
1,600-meter run
Rest 3 minutes
800-meter run
Rest 2 minutes
400-meter run
Rest 1 minute
200-meter run

Post time to comments.

Compare to similar 191107.

Stimulus and Strategy:
Try to hit each of today’s running intervals as quickly as your capacity will allow. Today is a day when most athletes can tackle the effort as prescribed. If you are alone, have a goal in mind for each interval. If you are training with a buddy or a group, keep up with someone who will challenge your pace.

Scaling:
To reduce the volume of this effort, cut the distances in half.

Today is a day when most athletes can perform this as prescribed. However, if you are new or less experienced, complete the beginner option.

In case of injury or limitation, for the 1,600-meter run, perform 3,500/5,000 meters on the Echo bike or 1,600/2,000 meters on the rower. For the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower. For the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the 200-meter run, 500/700 meters on the Echo bike, or 200/250 meters on the rower.

Intermediate option:
Same as Rx’d.

Beginner option:
For time:
800-meter run
Rest 3 minutes
400-meter run
Rest 2 minutes
200-meter run
Rest 1 minute
100-meter run

Coaching cues:
Check your running posture. Relax your shoulders, keep your torso upright, and set your gaze directly ahead of you. Maintaining a neutral spine and sound running posture will allow for more efficient running technique, reduced fatigue, and improved recovery.

Resources:
Running Workshop: Warm Up With Proper Technique
CrossFit Running Course

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Hoover

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

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

Post time to comments.

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

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

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

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

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

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

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

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

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

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

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

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For time:
1,600-meter run
300-foot handstand walk
24 power snatches

♀ 125 lb
♂ 185 lb

Post time to comments.

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

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

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

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

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

♀ 95 lb
♂ 135 lb

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

♀ 35 lb
♂ 45 lb

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

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

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For time:
2,000-meter row

Post time to comments.

Compare to 190720 and similar 240213.

Stimulus and Strategy:
Today’s workout is a benchmark. If you have completed this benchmark previously, look back to your last attempt and use the information to help you attack the row. Push for a PR today. If this is your first time, ease into your first 500 meters and try to increase your pace the further you get into the effort. Most athletes can perform this effort as prescribed and record a benchmark time in the CrossFit Games app.

Scaling:
Reduce the total distance of the effort.

In case of injury or limitation, perform a 1,600-meter run or 3,500/5,000-meter Echo bike.

Intermediate option:
Same as Rx’d.

Beginner option:
On an 8-minute clock:
Row meters for distance

Coaching cues:
In your first 500 meters, hold 1-3 seconds faster than your target pace overall. In the middle 1,000 meters, pull back to your target pace. In the final 500 meters, find out what’s left in the tank.

Resources:
Rowing Technique Tips
Fixing Common Rowing Errors

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Strict Nicole

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps strict pull-ups

Post the number of pull-ups completed for each round to comments.

Compare to 231007.

Stimulus and Strategy:
This variation of the classic workout Nicole calls for strict pull-ups. Use the run as recovery for the next set of pull-ups. Athletes should aim to complete around 6 sets within the 20-minute workout.

Scaling:
To limit the total amount of volume, you can “cap” your pull-ups in each round. For example, perform only 3-5 strict pull-ups per round instead of pushing to failure.

If you have strict pull-ups but are unable to perform at least 5 reps, begin each set with a max set of strict pull-ups, and then stay on the bar for a max set of kipping pull-ups. If you do not yet have strict pull-ups, perform a moderately challenging version of banded strict pull-ups or ring rows.

In case of injury or limitation, perform 800/1,000 meters on a bike or 400/500 meters on a rower. For the strict pull-ups, you can perform a single-arm dumbbell bent-over row.

Intermediate option:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps strict pull-ups + kipping pull-ups

*If you have strict pull-ups, but are unable to perform at least 5 reps, begin each set with a max set of strict pull-ups, and then stay on the bar for a max set of kipping pull-ups.

Beginner option:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max-reps banded strict pull-ups

Coaching cues:
Strict doesn’t mean slow. Pull your chin over the bar quickly by driving your elbows to the ground and keeping a tight body position.

Resources:
Running Workshop: Falling = Living
The Strict Pull-Up
The Kipping Pull-Up
Pull-Up - Strict Banded

Find a gym near you:
View the CrossFit map

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

Post rounds and reps to comments.

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

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

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

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

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

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

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

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

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

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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

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For time:
Run 5,000 meters

Compare to 240423.

Post time to comments.

Scaling:
If executed properly, this workout challenges the boundaries of human performance and requires no equipment. It's a fantastic test of stamina, endurance, and mental fortitude. Experienced athletes should try for a PR on this benchmark effort. Look back at your previous time to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run in no more than 20 minutes.

Intermediate option:
Same as Rx’d.

Beginner option:
On a 20-minute clock:
Run for distance

Coaching cues:
To avoid inefficient movement patterns while you run, imagine you’re running on the crossties of a railroad track, keeping your feet right under your body and landing on the balls of your feet.

Resources:
CrossFit Benchmark Workout 5K Run at Coast Range CrossFit From 230804

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5 rounds for total reps:
1-minute shuttle run
1-minute rope climb to 15 feet
1-minute hang power snatches
1-minute rest

25 feet out and 25 feet back = 1 shuttle run.

♀ 105 lb
♂ 155 lb

Post reps to comments.

Scaling:
Today’s workout is a grippy breather. Expect to be out of breath and your grip to be taxed. The loading of the barbell should allow you to hang on for at least 5 reps before needing a break. Less-experienced athletes should attempt rope climbs even if they only get 1 rep. This is a great opportunity to practice and develop confidence and technique. Work hard and have fun!

Intermediate option:
5 rounds for total reps:
1-minute shuttle run
1-minute rope climb to 12 feet
1-minute hang power snatches
1-minute rest

For the shuttle runs, 25 feet out and 25 feet back = 1 shuttle run.

♀ 65 lb
♂ 95 lb

Beginner option:
5 rounds for total reps:
1-minute shuttle run
1-minute pull-to-stands
1-minute hang power snatches
1-minute rest

For the shuttle runs, 25 feet out and 25 feet back = 1 shuttle run.

♀ 35 lb
♂ 45 lb

Coaching cues:
On the setup of the hang power snatch, consider hinging at the hips and keeping your shoulders over the barbell. This will give you more leverage over the barbell and allow you to perform more unbroken reps.

Resources:
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Hang Power Snatch
Modified Rope Climb (Pull-to-Stands)
The Grip-Saving Way To Rope Climb

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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

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Complete as many reps as possible in 15 minutes of:
75/100-calorie row
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 lunges
30 knees-to-elbows
30 push presses
30 hip extensions
30 wall-ball shots
30 burpees
30 double-unders

♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 14-lb medicine ball to 9 feet
♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 20-lb medicine ball to 10 feet

Post reps to comments.

Scaling:
Today’s workout is a classic chipper-style effort. Some may recognize it as the “Dirty Thirty” with an added row to begin the workout. The goal is to make it as far through this workout as possible within the allotted time. Some may even finish the double-unders and get an opportunity to get back on the rower. However, most should aim to make it to the wall-ball shots and get as many reps as possible before time runs out. To hit this stimulus, the row should take no more than 6 minutes to complete. Every other movement after should be kept to 1:30 or less.

Intermediate option:
Complete as many reps as possible in 15 minutes of:
50/75-calorie row
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 lunges
30 knees-to-chests
30 push presses
30 hip extensions
30 wall-ball shots
30 burpees
30 double-unders

♀ 20-inch box, 26-lb kettlebell, 35-lb push press, 10-lb medicine ball to 9 feet
♂ 24-inch box, 35-lb kettlebell, 45-lb push press, 14-lb medicine ball to 10 feet

Beginner option:
Complete as many reps as possible in 15 minutes of:
35/50-calorie row
20 box step-ups
20 jumping pull-ups
20 kettlebell swings
20 lunges
20 hanging knee raises
20 push presses
20 good mornings (unweighted)
20 wall-ball shots
20 burpees
20 single-unders

♀ 12-inch box, 18-lb kettlebell, 35-lb push press, 6-lb medicine ball to 9 feet
♂ 20-inch box, 26-lb kettlebell, 45-lb push press, 10-lb medicine ball to 10 feet

Coaching cues:
In the dip of the push press, your torso should be vertical with your shoulders and hips stacked over your ankles. As you dip, think about sliding your knees forward slightly as your shoulders and hips drop straight down over your ankles.

Resources:
Rowing
The Box Jump
Jumping Pull-Up Progression
The Kettlebell Swing
The Walking Lunge
Knees-to-Elbows Progression
The Push Press
The GHD Hip Extension
The Wall-Ball Shot
The Burpee
The Double-Under
Kipping Hanging Knee Raise
The Good Morning

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View the CrossFit map

For time:
1-mile run

Post times to comments.

Compare to 211030.

Scaling:
Today’s workout is a single, all-out monostructural effort. Most athletes can complete this as prescribed. Be sure to spend significant time warming up, moving your body, and elevating your heart rate. Advanced athletes should push hard and take chances. Less-experienced and newer athletes may need to jog or walk, but should be able to complete the distance.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
Find yourself bent over at the hip when you run? This will reduce speed and efficiency and lead to more fatigue. An immediate fix is to think about keeping your chest up and leading with your hips as you run. A longer-term fix is to prioritize recovery, hip stretching, and frequent breaks for those sitting for long periods throughout the day.

Resources:
Running Workshop: Warm-Up With Proper Technique
Pose Running Drills: Lean and Pull
CrossFit Endurance Drills Manual

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For time:
400-meter run

Then,
5 rounds of:
10 toes-to-bars
10 box jump-overs

Then,
400-meter run

♀ 24-inch box
♂ 30-inch box

Post times to comments.

Scaling:
Today’s workout challenges you to push the pace on each run and go unbroken on the couplet in the middle. Do your best not to “game” this workout. Instead, hit the first run hard and then get ready to find your hip flexors. Choose an option for the toes-to-bar that allows you to complete each round in 2 sets or less. As for the box jump-over, use a height that allows you to keep moving and finish your reps in less than a minute. On the last run, give it everything you have left.

Intermediate option:
For time:
400-meter run

Then,
5 rounds of:
10 knees-to-chests
10 box jump-overs

Then,
400-meter run

♀ 20-inch box
♂ 24-inch box

Beginner option:
For time:
200-meter run

Then,
5 rounds of:
10 hanging knee raises
10 box step-overs

Then,
200-meter run

♀ 12-inch box
♂ 20-inch box

Coaching cues:
During the box jump-overs, land low on the top of the box. Then begin to pivot on top of the box and step down. This pivot sets you up to face the box as you step down and go right into your next jump.

Resources:
Running Position Drill
The Kipping Toes-to-Bar
Box Jump-Over Variations | CrossFit Movement Demo
Box Step-Over | CrossFit Movement Demo
Kipping Hanging Knee Raise | CrossFit Movement Demo

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3 rounds for time of:
35 GHD sit-ups
70 double-unders
400-meter run

Post time to comments.

Scaling:
Today’s workout is a bit of a midline burner. Expect the GHD sit-ups to challenge your posture for the double-unders and the run. This will force you to put extra emphasis on maintaining better posture and a rigid midline throughout the workout. With that said, if you are not accustomed to the GHD, you should consider scaling the reps and range of motion. If you struggle with double-unders, do not spend more than 2 minutes working on this movement. Instead, spend the 2 minutes accumulating attempts and then move on to the run after time is up.

Intermediate option:
3 rounds for time of:
25 GHD sit-ups to parallel
40 double-unders
400-meter run

Beginner option:
3 rounds for time of:
20 sit-ups
40 single-unders
200-meter run

Coaching cues:
As your midline gets fatigued, you might begin to “slouch” with your posture on your double-unders. This makes it difficult to breathe and recover. Focus on keeping a forward gaze and being as upright as possible when you are performing double-unders.

Resources:
The GHD Sit-Up
The Double-Under
Training the GHD Sit-Up
Master the Movement: Double-Unders

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Every 6 minutes for 5 sets, complete:
800-meter run

Compare to similar 240617.

Post fastest and slowest times to comments.

Scaling:
Today’s workout is an endurance- and stamina-based effort. The goal is to finish each interval under the 6-minute clock and have a little time to rest. If you do not have at least 1 minute to rest before the next interval, reduce the distance. Expect this effort to be more about finding consistency versus an all-out effort.

Intermediate option:
Same as Rx’d.

Beginner option:
Every 6 minutes for 4 sets, complete:
400-meter run

Coaching cues:
As you run, "grab the ground" with your feet and slide it back behind you with each step. Focusing on this action, when performed consistently, can increase the force applied to the ground and in turn the speed of your stride.

Resources:
Running Workshop: Pose Alignment
Pose Running Drills: Lean and Pull

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Nancy

5 rounds for time of:
400-meter run
15 overhead squats

♀ 65 lb
♂ 95 lb

Post time to comments.

Compare to 230918.

Scaling:
Today’s workout is a classic CrossFit benchmark. Be sure to look back at your previous score to help you better understand your strategy for today’s effort. Choose a load that allows you to complete most of the overhead squats unbroken. The challenge of this workout is to keep an aggressive pace on each element knowing that neither the lifting nor the running are so demanding on their own that you’ll need extended rests. Advanced athletes should resist the temptation to add load and instead commit to a run pace that’s just a little too hot.

Intermediate option:

5 rounds for time of:
400-meter run
10 overhead squats

♀ 65 lb
♂ 95 lb

Beginner option:

5 rounds for time of:
200-meter run
10 overhead squats

♀ 35 lb
♂ 45 lb

Coaching cues:
Press up into the barbell and rotate your arms so your elbows face the ground. Do not relent on this technique throughout the workout.

Resources:
CAP Tips: Running Position Drill
The Overhead Squat
Workout Tips From 230918 With Adrian Bozman
Find a CrossFit Course Near You

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For time:
1,600-meter run
100 GHD hip extensions
Accumulate 2 minutes in a freestanding handstand hold

Post time to comments.

Scaling:
Today’s workout will look different for different ability levels. While an advanced athlete may be able to “sprint” through, for other athletes, this may be more of a skill day — an opportunity to practice new skills or push the margins of experience out a bit further. Choose an option for the run that allows you to finish in 10 minutes or less. If you do not spend a lot of time on the GHD, scale the number of reps and range of motion. If you do not have access to a GHD, consider performing good mornings either unloaded or at most with an empty barbell. When it comes to the freestanding handstand hold, choose an option that allows you to hold for at least 15 seconds. That said, if you want to try the freestanding handstand, but you can only hold for a few seconds at a time, simply scale the time you accumulate. Have fun with this one and step outside your comfort zone.

Intermediate option:
For time:
1,600-meter run
70 GHD hip extensions
Accumulate 2 minutes in a handstand hold against the wall

Beginner option:
For time:
800-meter run
50 good mornings, unloaded
Accumulate 1 minute in a plank hold

Coaching cues:
As you find a balance point when you are upside-down, draw an imaginary line between your thumbs. This is a great place to keep your gaze.

Resources:
Warm-Up With Chris Hinshaw
GHD Hip Extensions
The Handstand
Handstand Hold Progression
Handstand Hold Scaling

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Rest Day

Featured Article
The Essential Air Squat

The air squat is a fundamental movement critical to maintaining mobility and joint health in the ankles, knees, and hips. It is essential for daily activities like sitting and standing, and athletic movements such as running and jumping. Proper technique is key, starting with feet shoulder-width apart, maintaining a neutral spine, and squatting to a depth where the hips are lower than the knees. Mastery of the air squat is crucial before progressing to weighted variations, as it impacts long-term fitness and health, and regular practice is essential for continual improvement.

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