Rest Day

Featured Article
The Thruster: A Potent Tool With Broad-Reaching Benefits

The thruster is a powerful CrossFit movement that combines a front squat and a push press, offering significant fitness benefits across all 10 General Physical Skills. It builds endurance, strength, flexibility, power, and coordination while enhancing balance, speed, agility, stamina, and accuracy. Each thruster rep involves moving a barbell from the shoulders to the bottom of a squat and overhead in a fluid motion, producing high power output. Its versatility makes it ideal for improving health markers, body composition, and overall fitness, with proven results from countless athletes worldwide.

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Tommy V
For time:
21 thrusters
12 rope climbs to 15 feet
15 thrusters
9 rope climbs to 15 feet
9 thrusters
6 rope climbs to 15 feet

♀ 75 lb
♂ 115 lb

Post time to comments.

Compare to 220419.

Today’s Hero workout honors Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona on Feb. 13, 2008.

Scaling:
Today’s Hero workout is a classic couplet of thrusters and pulling. The loading of the thrusters should be light to moderate and allow you to perform the reps in 3 sets or less. For the rope climbs, 27 total reps is no joke. If you are not regularly accumulating rope climb/pull-up volume, you should scale the total number of reps to align with your capacity. Consider reps schemes like 9-6-3 or 6-4-2. If you are tackling the Rx’d volume, the first 12 reps should take no more than 6 minutes to complete.

Intermediate option:
For time:
21 thrusters
9 rope climbs to 12 feet
15 thrusters
6 rope climbs to 12 feet
9 thrusters
3 rope climbs to 12 feet

♀ 65 lb
♂ 95 lb

Beginner option:
For time:
21 thrusters
9 pull-to-stands
15 thrusters
6 pull-to-stands
9 thrusters
3 pull-to-stands

♀ 45 lb
♂ 65 lb

Coaching cues:
Cut down the amount of pulls it takes to get to the top of the rope by trying to bring your knees to your elbows before you stand up and reach for your next pull.

Resources:
The Thruster
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Modified Rope Climb
The Grip-Saving Way To Rope Climb
CrossFit Hero and Tribute Workouts

Jackie

For time:
1,000-meter row
50 thrusters
30 pull-ups

♀ 35 lb
♂ 45 lb

Compare to 220808.

Post time to comments.

Scaling:
Today’s workout is a classic CrossFit benchmark. If you have completed this workout previously, look back at your score. This workout is meant to be a sprint and completed in 10 minutes or less. Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups to crank out large sets that test your conditioning.

Intermediate option:
For time:
1,000-meter row
50 thrusters
30 pull-ups

♀ 25 lb
♂ 35 lb

Beginner option:
For time:
800-meter row
30 thrusters
20 ring rows

♀ 15 lb
♂ 25 lb

Resources:
Rowing
The Thruster
The Kipping Pull-Up
The Butterfly Pull-Up
The Ring Row
Jackie: CrossFit WOD Tips

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Complete as many rounds and reps as possible in 20 minutes of:
3 wall walks
6 thrusters
18 burpees over the barbell

♀ 125 lb
♂ 185 lb

Post rounds and reps to comments

Scaling:
This will be a grind. The total volume of this workout will challenge the best of us. The technical portion of the wall walks and thrusters will become a challenge as the fatigue settles in. The goal is to complete 5 to 6 rounds. Scale by lowering the wall walk volume or range of motion, and lowering the thruster weight.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
2 wall walks
6 thrusters
18 burpees over the barbell

♀ 95 lb
♂ 135 lb

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
3 inchworms + push-up
6 thrusters
12 burpees over the barbell

♀ 45 lb
♂ 65 lb

Resources:
The Wall Walk
The Thruster
Bar-Facing Burpee Efficiency Tips
CAP Demo | Lateral Burpee Over Bar

Find a gym near you:
View the CrossFit map

Rest day

Featured Article

Training at a CrossFit affiliate is an ideal scenario. Here, we have all the necessary equipment and a built-in community of friends, supporters, and coaches dedicated to our success. But even if we go to a great affiliate, that doesn’t mean we need to forgo our own gym. With a workout area at home, we can work on the many movements included in CrossFit programming any time we want. Knocking out a few pull-ups or muscle-up transition drills while watching our favorite TV show is a great strategy to improve our pull-ups or muscle-ups. Every morning or evening is an opportunity to do some mobility work and practice air squats, thrusters, handstands, or any other skill we want to master.

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2012 Chipper

For time:
10 overhead squats
10 box jump-overs
10 thrusters
10 power cleans
10 toes-to-bars
10 burpee muscle-ups
10 toes-to-bars
10 power cleans
10 thrusters
10 box jump-overs
10 overhead squats

♀ 105-lb overhead squat, 20-inch box, 95-lb thruster, 125-lb clean
♂ 155-lb overhead squat, 24-inch box, 135-lb thruster, 205-lb clean

Post time to comments.

Compare to 200929.

Scaling:
This event was a premiere for the down-and-back-style chipper at the 2012 CrossFit Games and included several unique features, such as the fat bar for thrusters and the requirement to complete a burpee between muscle-up reps. Rich Froning Jr. handily completed the event in 7:06, while Julie Foucher put up the fastest women's time of 7:43.

For most, this is a moderate-duration pyramid-style chipper. Adjust the loading for each barbell to allow you to finish the 10 reps in 2 sets or less. As for the burpee muscle-ups, choose a variation that allows you to complete all 10 reps in 3 minutes or less (e.g., lower the rings so you can perform a jumping muscle-up, burpee chest-to-ring pull-up, burpee chin-over-ring pull-up, or burpee ring row).

Intermediate option:
For time:
10 overhead squats
10 box jump-overs
10 thrusters
10 power cleans
10 toes-to-bars
10 burpee chest-to-ring pull-ups
10 toes-to-bars
10 power cleans
10 thrusters
10 box jump-overs
10 overhead squats

♀ 75-lb overhead squat, 20-inch box, 65-lb thruster, 95-lb clean
♂ 115-lb overhead squat, 24-inch box, 95-lb thruster, 135-lb clean

Beginner option:
For time: 10 overhead squats
10 box step-overs
10 thrusters
10 power cleans
10 hanging knee raises
10 burpee ring rows
10 hanging knee raises
10 power cleans
10 thrusters
10 box step-overs
10 overhead squats

♀ 35-lb overhead squat, 12-inch box, 35-lb thruster, 35-lb clean
♂ 45-lb overhead squat, 20-inch box,45-lb thruster, 45-lb clean

Coaching cues:
To maximize efficiency in the box jump-over, think about jumping high, landing softly on the box, turning around, and stepping down backward before jumping immediately up into the next rep.

Resources:
The Overhead Squat
CAP Demo | Box Jump-Over Variations
The Thruster
The Power Clean
The Kipping Toes-to-Bar
The Kipping Muscle-Up

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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

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Guest Programmer - HWPO
July 22-Aug 4, 2024

On a continuously running clock:

On the 0:00
1-2-3-4-5-6-7-8-9-10 reps for time of:
Pull-ups
Front squats

On the 10:00
21-15-9 reps for time of:
Toes-to-bars
Hang power cleans

On the 20:00
3 rounds for time of:
10 bar-facing burpees
10 thrusters

♀ 65 lb
♂ 95 lb

Post times to comments.

Scaling:
There is a method to this madness. We have three consecutive couplets on a running clock. Each couplet should be completed in under 8 minutes in order to have enough recovery to continue on with good intensity. To be able to do this, you should pull back slightly on the first couplet and make sure you are not at max effort. Having a light weight and scaling the gymnastics to movements you are 100% comfortable with is important to hit the stimulus goal. That said, because you may scale to make the movements feel “easy,” you may fall into the trap of going too hard too soon.

This is threshold training — we need to work at or close to the threshold for three “intervals.” The first couplet has 110 total reps, the second has 90 total reps, and the last has 60 total reps. The degree of difficulty of the gymnastics movement lessens, but the range of motion increases. The most important factor is you, managing your effort. Speed has a cost and we need to save up to make sure we’ve got enough left over to buy out of today’s training!

GOAL: Threshold training
TARGETS
ADVANCED & BEGINNER: 6- to 7:30-minute time domain

Intermediate option:
On a continuously running clock:

On the 0:00
1-2-3-4-5-6-7-8-9-10 reps for time of:
Jumping pull ups
Front squats

On the 10:00
21-15-9 reps for time of:
Hanging knee raises to chest
Hang power cleans

On the 20:00
3 rounds for time of:
10 bar-facing burpees
10 thrusters

♀ 55 lb
♂ 75 lb

Beginner option:
On a continuously running clock:

On the 0:00
1-2-3-4-5-6-7-8 reps for time of:
Ring rows
Front squats

On the 10:00
15-12-9 reps for time of:
AbMat sit-ups
Hang power cleans

On the 20:00
3 rounds for time of:
10 bar-facing burpee step-overs
10 thrusters

♀ 35 lb
♂ 45 lb

Coaching cues:
If you’re finding it hard to keep an upright torso in the front squat, imagine there’s a rope attached to your elbows that is pulling up throughout the entire movement. Keep those elbows up and notice how your torso follows suit, helping you to maintain a neutral spine and sound squat mechanics.

Resources:
The Kipping Pull-Up
Jumping Pull-Up Demo
The Ring Row
The Front Squat
The Kipping Toes-to-Bar
The AbMat Sit-Up
The Hang Power Clean
Bar-Facing Burpee Efficiency Tips
The Thruster

Find a gym near you:
View the CrossFit map

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

In 2 minutes:

7/10-calorie Echo bike
10 burpees over the bar
In remaining time, max squat clean thrusters

Rest 2 minutes between rounds.
*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

♀ 65-lb barbell
♂ 95-lb barbell

Scaling:
This interval workout is designed to challenge your limits — push hard for 2 minutes, then optimize your recovery to sustain consistent performance throughout each set. Aim to complete the bike segment in around 45 seconds, with some pushing for closer to 35 seconds or less. Focus on finding a quick pace on the bike that allows you to seamlessly transition to the burpees. After finishing the 10 burpees, use the remaining time to accumulate squat clean thrusters. If you complete 50 reps, the workout is over, otherwise this is a 5-round workout for max reps.

Be sure to prioritize recovery between rounds with the one-to-one work-to-rest ratio, ensuring you maintain intensity throughout. Embrace the challenge today and aim to hold onto the barbell until the very last second!

Intermediate option:
In 2 minutes:

7/10-calorie Echo bike
10 burpees over the bar
In remaining time, max squat clean thrusters*

Rest 2 minutes between rounds.
*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
In 2 minutes:

5/8-calorie Echo bike
7 burpees over the bar
In remaining time, max squat clean thrusters*

Rest 2 minutes between rounds.
*Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
Every thruster requires moving from full flexion to full extension against gravity, challenging almost every major muscle group.

The thruster is a powerful way to push physical adaptation and improve everyday life, from moving a heavy suitcase to an overhead bin to playing with your kids, and so much more.

Resources:
Bar-Facing Burpee Efficiency Tips
The Clean
The Thruster
The Squat Clean Thruster With Nuno Costa

Find a gym near you:
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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

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CrossFit Service Cup, Workout 1

Daniel

For time:
50 pull-ups
400-meter run
21 thrusters
800-meter run
21 thrusters
400-meter run
50 pull-ups

♀ 65 lb
♂ 95 lb

Time cap: 20 minutes

Compare to 221221.

Post time or reps to comments.

Scaling:
Today's workout is the first 2024 Service Cup workout in honor of Army Sgt. 1st Class Daniel Crabtree, who was killed in action on June 8, 2006, while serving in Al Kut, Iraq.

This workout is pyramid-style with a moderate time domain. Use a light load for the thrusters that allows you to reach proper depth and maintain sound mechanics. You should be able to complete the thrusters in no more than 3 sets and in 90 seconds or less. Scale each element as needed to start the 800-meter run by about 7 minutes into the workout, allowing for completion in under 20 minutes. Complete the pull-ups in sets of 10+ and aim for no more than 5 sets, or 3 minutes, to finish each set of 50 reps.

Intermediate option:
For time:
25 pull-ups or jumping pull-ups
400-meter run
15 thrusters
400-meter run
15 thrusters
400-meter run
25 pull-ups or jumping pull-ups

♀ 45 lb
♂ 65 lb

Beginner option:
For time:
25 assisted pull-ups
400-meter run
15 thrusters
400-meter run
15 thrusters
400-meter run
25 assisted pull-ups

♀ 35 lb
♂ 45 lb

Resources:
The Kipping Pull-up
The Thruster
CrossFit Hero and Tribute Workouts

Find a gym near you:
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IGNITE Workout

With an 18-minute running clock, complete:
21-15-9 reps of:
Thrusters
Lateral burpees over the bar
Sit-ups

♀65 lb
♂95 lb

In the remaining time, establish a max weight of the complex:
1 power clean + 1 hang squat clean

Join thousands of athletes participating in Forging Youth Resilience's annual IGNITE fundraiser to celebrate fitness as a pathway toward positive mental health for under-resourced youth.

Forging Youth Resilience Fundraiser, May 1-31

Thousands of CrossFit athletes around the world will be performing the IGNITE workout during the month of May — Mental Health Awareness Month. Proceeds from the event support Forging Youth Resilience programs bringing fitness, nutrition, and mentorship to youth who otherwise would not have access to these services. To learn more about the event or start fundraising, visit Forging Youth Resilience.

Post time of the triplet and max load to comments.

Compare to 230510.

Scaling:
The metabolic-conditioning portion of the workout is a sprint. Reduce the weight on the thrusters to perform at least 7-10 reps every time you pick up the barbell. If you can go unbroken through the entire set, do so. If you’re new to weightlifting, watch “The Power Clean” and “The Hang Squat Clean,” and start with an empty barbell on the complex. Only add weight if you’re able to maintain proper mechanics.

Intermediate option:
Same as Rx’d

Beginner option:
With an 18-minute running clock, complete:
21-15-9
Thrusters
Lateral burpees over the bar
Sit-ups

♀ 35 lb
♂ 45 lb

In the remaining time, practice the complex:
1 power clean + 1 hang squat clean

Resources:
Learn More About Ignite
The Thruster
The Burpee
The AbMat Sit-up
The Power Clean
The Hang Squat Clean

Find a gym near you:
View the CrossFit map

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

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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Fran

21-15-9 reps for time of:
Thrusters
Pull-ups

♀ 65 lb
♂ 95 lb

Compare to 231103.

Post time to comments.

Scaling:
This benchmark workout was first posted on CrossFit.com on Aug. 25, 2003. When the community was introduced to Fran, CrossFit’s founder Greg Glassman challenged people to beat original CrossFit athlete Greg Amundson's time of 3:59. Today, elite athletes complete the prescribed workout in under 2 minutes. Fran is intended to be a sprint. Experienced athletes should go hard and shoot for a PR! Choose a load for the thruster that allows you to complete at least 15 unbroken reps. Select a pull-up option that allows you to complete each round with minimal rest. Intermediate and beginner athletes should establish a goal for this workout and create a plan for breaking up the thrusters and/or pull-ups as necessary.

Intermediate option:
For time:
21-15-9 reps of thrusters
12-9-6 reps of pull-ups

♀ 55 lb
♂ 75 lb

Beginner option:
21-15-9 reps for time of:
Thrusters
Ring rows

♀ 35 lb
♂ 45 lb

Resources:
The Thruster
The Pull-Up
The Ring Row

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Peter Pan during Open Workout 24.3 at CrossFit CSTL in Hong Kong, China.

Open Workout 24.3

All for time, using a running clock:

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

♀ 65, 95 lb
♂ 95, 135 lb

*Time cap: 15 minutes

Post rounds and reps completed to comments and submit your results as part of the 2024 CrossFit Open.

Visit the CrossFit Games website for full details, including scaled, foundations (beginner), and age-group variations of the workout. Adaptive versions of the workout can be found through WheelWOD.

Resources:
CrossFit Open Workout 24.3
The Thruster
The Kipping Chest-to-Bar Pull-Up
The Kipping Bar Muscle-Up

Featured photo:
Taken by Meg Ellery during Open Workout 24.3 at CrossFit PRVN in Nashville, Tennessee.

For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 75 lb
♂ 115 lb

Post time to comments.

Scaling:
Expect today’s workout to fall in a moderate time domain. We are performing a lower volume of squat clean thrusters, but the challenge lies in hanging on to the barbell. A single repetition is a squat clean from the floor directly into a thruster. The bar must then be returned to the ground to begin the next rep. This workout is intended to be used with a moderately light barbell to allow for large, unbroken sets.

The runs should take no longer than 2:30. Push to complete the first 12 squat clean thrusters unbroken, or as close to it as possible. The intent of this workout is to cycle a lighter load across a large range of motion and push the pace on the runs.

Intermediate option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 55 lb
♂ 75 lb

Beginner option:
For time:
12 squat clean thrusters
Run 400 meters
9 squat clean thrusters
Run 400 meters
6 squat clean thrusters
Run 400 meters

♀ 35 lb
♂ 45 lb

Resources:
The Squat Clean Thruster With Nuno Costa
Pose Running Drills: Lean and Pull
At-Home Cluster: Floor Touch Squat and Reach

Find a gym near you:
View the CrossFit map

2024 Open Registration is LIVE!
Learn more and register now

For time:
21-18-15-12-9-6-3 reps for time:
Calorie row
Dumbbell thrusters

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Scaling:
Push the pace on the rower. The set of 21 calories should take no longer than 1:20 to complete. Use a dumbbell weight that allows you to complete your first set of thrusters in 2 sets or less. Don’t hold back if you can go unbroken.

Intermediate option:
21-18-15-12-9-6-3 reps for time:
Calorie row
Dumbbell thrusters

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
14-12-10-8-6-4-2 reps for time:
Calorie row
Dumbbell thrusters

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Resources:
Rowing Technique Tips
The Dumbbell Thruster

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by FLsportsguy at CrossFit Central in Austin, Texas.

Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.

Chaos

As many rounds as possible in 7 minutes of:
10 thrusters
10 bar-facing burpees

♀ 65 lb
♂ 95 lb

Chaos is a Deka Comp benchmark consisting of two fundamental CrossFit movements. The level of intensity reached in this workout should send you to a “dark place.”

Move quickly, but understand that 7 minutes is a challenging time frame to sustain speed. Your reps should be unbroken and methodical.

Enough said.

Good luck!

Post results to comments.

Scaling:

Intermediate option:
As many rounds as possible in 7 minutes of:
10 thrusters
10 bar-facing burpees

♀ 55 lb
♂ 75 lb

Beginner option:
As many rounds as possible in 7 minutes of:
7 thrusters
7 up-down bar step-overs

♀ 35 lb
♂ 45 lb

Focus on hitting depth in the bottom of each thruster and achieving lockout at the top.

Resources:
The Thruster
Bar-facing Burpee Efficiency Tips

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by wodphotography at CrossFit Antwerpen in Antwerp, Belgium.

5 rounds for time:
400-meter run
10 thrusters

♀ 95 lb
♂ 135 lb

Post time to comments.

Scaling:
Reduce the load of the barbell so you can complete each round in 2 sets or less. Spend no more than 2:30 on each run.

Intermediate option:
5 rounds for time:
400-meter run
10 thrusters

♀ 65 lb
♂ 95 lb

Beginner option:
4 rounds for time:
200-meter run
10 thrusters

♀ 35 lb
♂ 45 lb

Movement resources:
The Thruster
CAP Tips: Running Position Drill
CAP Tips: Running Pulling in Place
CAP Tips: Running Falling Forward
CAP Tips: Running Change in Support Drill

Find a gym near you:
View the CrossFit map

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

For max reps:
Thrusters
Hang cleans

♀ 95-lb thrusters, 125-lb hang cleans
♂ 135-lb thrusters, 185-lb hang cleans

Warm up to the prescribed weight and hit a single, maximum-effort set for each movement. Rest as needed between each effort.

Post loads used and reps completed to comments.

Scaling:
Reduce load to perform at least 10 unbroken reps of each movement. Beginners should practice maintaining sound mechanics at moderate loads rather than performing a single-set of maximum reps.

Intermediate option:
For max reps:
Thrusters
Hang cleans

♀ 80-lb thrusters, 95-lb cleans
♂ 115-lb thrusters, 135-lb cleans

Beginner option:
For load:
5-5-5
Thrusters
5-5-5
Hang cleans

♀ 55-lb thrusters, 65-lb cleans
♂ 75-lb thrusters, 95-lb cleans

Movement resources:
The Thruster
The Hang Clean

Fran
21-15-9 reps for time of:

Thrusters
Pull-ups

♀ 65 lb ♂ 95 lb

Log Fran scores in the CrossFit Games App. Post workout and time to comments.
Compare to 200805.

Scaling:
This benchmark is intended to be a sprint. Experienced athletes should go hard and shoot for a PR! Choose a load for the thruster that allows you to complete at least 15 unbroken reps. Select a pull-up option that allows each round to be completed with minimal rest. Intermediate athletes should establish a goal for this workout and create a plan for breaking up the thrusters and/or pull-ups if necessary.

Intermediate option:
21-15-9 reps for time of:
Thrusters
Pull-ups, scaled as needed

♀ 55 lb ♂ 75 lb

Beginner option:
21-15-9 reps for time of:
Thrusters
Ring rows

♀ 22 lb ♂ 35 lb

6-9-12-9-6 reps for time of:
Thrusters
Weighted pull-ups
Burpees-over-bar

♀ 95-lb thrusters, 35-lb pull-ups
♂ 135-lb thrusters, 50-lb pull-ups

Post time to comments.

Full Session:
If you want to perform the additional elements Ben programs for CrossFit Krypton, begin today’s session with heavy front squats.

Front squat 3-3-3-3-3 reps

*Build to a heavy set of 3 for the day.

Post loads and time to comments.

Scaling:
Reduce the weight on the thrusters and pull-ups in order to keep moving with minimal rest.

Intermediate option:
6-9-12-9-6 reps for time of:
Thrusters
Weighted pull-ups
Burpees-over-bar

♀ 75-lb thrusters, 25-lb pull-ups
♂ 115-lb thrusters, 35-lb pull-ups

Beginner option:
6-9-12-9-6 reps for time of:
Thrusters
Assisted pull-ups
Burpees

♀ 22-lb thrusters
♂ 35-lb thrusters

7 rounds, 1 minute each, of:

3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps bar dips

Rest 2 minutes between rounds.

♀ 125 lb ♂ 185 lb

Post number of dips completed each round to comments.

Scaling:
Reduce the thruster load to keep each interval quick, completing the thrusters and shuttle sprint in no more than 40 seconds. The thruster should feel challenging but should be performed with solid mechanics. Use a band or choose to perform jumping dips. If you do not have parallel bars for the dips, modify to a bench or ring dip.

Intermediate option:
7 rounds, 1 minute each, of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps bar dips

Rest 2 minutes between rounds.

♀ 105 lb ♂ 155 lb

Beginner option:
5 rounds, 1 minute each, of:
3 thrusters
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max-reps jumping dips

Rest 2 minutes between rounds.

♀ 55 lb ♂ 75 lb

10 rounds for reps of:

30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds

♀ 30-lb. DBs ♂ 45-lb. DBs

Post reps completed to comments.
Compare to 190811.

Scaling:
Deconditioned athletes should reduce the number of rounds. Reduce the loading on the dumbbells if you are unable to hold onto the weights for 30 seconds.

Intermediate Option:
7 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds

♀ 20-lb. DBs ♂ 30-lb. DBs

Beginner Option:
5 rounds for reps of:
30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds

♀ 10-lb. DBs ♂ 15-lb. DBs

10 rounds for time of:
10 dumbbell thrusters
100-meter sprint

♀ 25-lb DBs ♂ 35-lb DBs

Post time to comments.

Scaling:
Reduce the weight on the dumbbells in order to complete the thrusters quickly and with minimal transition time. Deconditioned athletes should also reduce the overall volume.

Intermediate Option:
10 rounds for time of:
10 dumbbell thrusters
100-meter sprint

♀ 15-lb DBs ♂ 25-lb DBs

Beginner Option:
5 rounds for time of:
10 dumbbell thrusters
100-meter run

♀ 8-lb DBs ♂ 10-lb DBs

IGNITE Workout

With an 18-minute running clock, complete:

21-15-9 reps of:
Thrusters
Lateral burpees over the bar
Sit-ups

♀ 65 lb ♂95 lb

In the remaining time, establish a max weight of the complex:

1 power clean + 1 hang squat clean

Join thousands of athletes participating in Forging Youth Resilience's annual IGNITE fundraiser to celebrate fitness as a pathway toward positive mental health for under-resourced youth.

Post time of the triplet and max load to comments.

Forging Youth Resilience Fundraiser, May 1-31
Thousands of CrossFit athletes around the world will be performing the IGNITE workout during the month of May – Mental Health Awareness Month. Proceeds from the event support Forging Youth Resilience programs bringing fitness, nutrition, and mentorship to youth who otherwise would not have access to these services. To learn more about the event or start fundraising, visit Forging Youth Resilience.

Scaling:
Reduce the weight on the thrusters. If you’re new to weightlifting, watch “The Power Clean” and “The Hang Squat Clean,” and start with an empty barbell on the barbell complex. Add weight only if you’re able to maintain proper mechanics.

Beginner Option:
With an 18-minute running clock, complete:
21-15-9
Thrusters
Lateral burpees over the bar
Sit-ups

♀ 35 lb ♂ 45 lb

In the remaining time, establish a max weight of the complex:
1 power clean + 1 hang squat clean

5 rounds for total reps and L-sit hold seconds of:
Thrusters, 15 seconds
Rest 45 seconds
L-sit hold, 15 seconds
Rest 45 seconds

♀ 95 lb ♂ 135 lb

Post total reps for all five rounds to comments.

Scaling:
Today we have 1:3 work-rest intervals. Reduce the load if you are unable to hold on to the bar and maintain proper technique for 15 seconds. For the L-sit hold, watch The L-Sit and work for quality.

Intermediate Option:
5 rounds for total reps and L-sit hold seconds of:
Thrusters, 15 seconds
Rest 45 seconds
L-sit hold, bent at the knee, 15 seconds
Rest 45 seconds

♀ 75 lb ♂ 115 lb

Beginner Option:
5 rounds for total reps and L-sit hold seconds of:
Thrusters, 15 seconds
Rest 45 seconds
Plank hold, 15 seconds
Rest 45 seconds

♀ 35 lb ♂ 45 lb

Open Test 23.2A & 23.2B

23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep=50 ft)
- Add 5 burpee pull-ups after each
round.

Immediately followed by 23.2B:
5 minutes to establish:
1-rep-max thruster (from the floor)

Post reps completed and thruster weight to comments and submit your results as part of the 2023 CrossFit Games Open.

View full 23.2 Class Plan

Visit the CrossFit Games website for all versions of the workout.

Intermediate option:
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep=50 ft)
- Add 5 burpees after each round.

Immediately followed by:
5 minutes to establish:
1-rep-max thruster (from the floor)

Beginner option:
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep=50 ft)
- Add 5 burpees after each round.

Immediately followed by:
5 minutes to establish:
1-rep-max thruster (from the floor)

Thruster 5-5-3-3-3-1-1-1 reps:

Post loads to comments.

Scaling:
Experienced athletes should go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and add weight as they are comfortable.

3 rounds for time of:
Row 250 meters
21 dumbbell thrusters
12 chest-to-bar pull-ups

♀ 20-lb DBs ♂ 30-lb DBs

Post time to comments.
Compare to 200329.

Scaling:
Practice a 250-m row during your warm-up to establish a pace for the workout. Select a thruster load that allows you to complete 25 consecutive reps in the warm-up. If you are unable to perform chest-to-bar pull-ups, use an option that develops the prerequisite strength.

Intermediate Option:
3 rounds for time of:
Row 250 meters
15 dumbbell thrusters
9 chest-to-bar pull-ups

♀ 20-lb DBs ♂ 30-lb DBs

Beginner Option:
3 rounds for time of:
Row 250 meters
15 dumbbell thrusters
12 ring rows

♀ 10-lb DBs ♂ 15-lb DBs

Daniel
For time:
50 pull-ups
Run 400 meters
21 thrusters
Run 800 meters
21 thrusters
Run 400 meters
50 pull-ups

♀ 65 lb ♂ 95 lb

Post time to comments.
Compare to 161118.

Scaling:
Originally programmed in 2006, this Hero workout is structured as a pyramid. Reduce the reps and load in order to work through movements with minimal rest. Intermediate athletes can perform this workout as prescribed.

Beginner Option:
For time:
25 assisted pull-ups
Run 400 meters
15 thrusters
Run 400 meters
15 thrusters
Run 400 meters
25 assisted pull-ups

♀ 22 lb ♂ 35 lb