CrossFit's Workout Of The Day

Adrian

7 rounds for time of:
3 forward rolls
5 wall walks
7 toes-to-bars
9 box jumps

♀ 24-inch box
♂ 30-inch box

Compare to 120923.

Post time to comments.

Stimulus and Strategy:
Today's Hero workout is in honor of U.S. Army Sgt. 1st Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, who died on Aug. 23, 2007, in Baghdad, Iraq, of wounds sustained from an improvised explosive device.

Expect this one to be a gymnastics skill-intensive workout with a variety of relatively complex movements. Complete the forward rolls in under 30 seconds, the wall walks in under 90 seconds, unbroken toes-to-bars in under 30 seconds, and the box jumps in under 45 seconds. Scale as needed to finish within these intended time domains. Shoot for a more challenging box height than you'd usually go for, but make sure you can still keep moving. The early rounds should be done in about 2 minutes, with no round taking longer than 3:15. Let today be what you need based on how you’re feeling after Murph.

Be sure to log your Adrian score in the CrossFit app!

Intermediate option:
7 rounds for time of:
3 forward rolls
3 wall walks
7 hanging leg raises
9 box jumps

♀ 20-inch box
♂ 24-inch box

Beginner option:
7 rounds for time of:
3 elevated candlestick rolls
3 inchworms + push-ups from the knees
7 toes-to-kettlebells
7 plate jumps

Resources:
The Forward Roll
The Wall Walk
The Kipping Toes-to-Bar
The Box Jump
Toes-to-Bar Scaling
The Inchworm + Push-Up From the Knees
CrossFit Hero and Tribute Workouts

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Murph

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Partition the pull-ups, push-ups, and air squats as desired. If you’ve got a 14/20-lb vest or body armor, wear it.

Compare to 250526.

Post time to comments.

Stimulus and Strategy:
Today, we take on the Hero workout Murph in memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005. Visit the Murph Challenge site to learn more and support the Murph Foundation. This workout was named in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

If you think this work may take longer than 60 minutes to complete, consider removing the vest and/or reducing the volume. Scale the pull-ups to complete 5 reps in 1-2 sets with ease. If this is a challenge, scale the volume or substitute with ring rows or jumping pull-ups. Scale push-up and squat volume to allow for continued movement. Most athletes will opt for 5-10-15 reps for 20 rounds. If you plan to do 10-20-30 reps for 10 rounds or anything greater, you should anticipate being able to perform pull-ups in sets of 5 or more and push-ups in sets of 3 or more throughout the workout. Be sure to log your Murph score in the CrossFit app!

Intermediate option:
For time:
1-mile run
50 pull-ups
100 push-ups
150 air squats
1-mile run

Partition the pull-ups, push-ups, and air squats as desired. Head out for the second run no later than 25 minutes.

Beginner option:
For time:
800-meter run
Then,
10 rounds of:
5 ring rows
10 hand-elevated push-ups
15 air squats
Then,
800-meter run

Head out for the second run no later than 20 minutes.

Resources:
Pose Running Drills | Lean and Pull
The Kipping Pull-Up
The Push-Up
The Air Squat
Murph Hero Workout
CrossFit Hero and Tribute Workouts

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Rest Day

Since 2005, CrossFit has honored fallen service members by dedicating workouts in their names — a tradition that turns sacrifice into something we can feel. New Hero WODs are released each Memorial Day and July 4. Here are the latest:

Locke
Estrada
Leehan
Maloney
Nunez
Drew
Jack's Triangle
Restrepo
Maxim 56
Daniel Ray

Every Hero WOD starts with someone who cared enough to say, "This person deserves to be remembered." If you know a fallen service member who should be honored, submit a nomination. You can also download the complete collection of Hero WODs as a PDF here.

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Complete as many rounds and reps as possible in 15 minutes of:
100-meter dumbbell suitcase carry
10 shuttle runs*
30 alternating dumbbell hang snatches

*The shuttle run is 25 feet out and 25 feet back.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post rounds and reps to comments.

Stimulus and Strategy:
This workout will be a hard effort that will tax your grip and your posture. Choose a dumbbell that is light enough to allow you to maintain unbroken suitcase carries, switching arms as needed on each trip. Push to maintain a consistent shuttle run pace, finishing each effort in under 90 seconds. Push for large sets of hang snatches with minimal breaks, if any. If you are on the fence, going a little lighter rather than a little heavier will make the most sense today.

Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
100-meter dumbbell suitcase carry
10 shuttle runs*
30 alternating dumbbell hang snatches

*The shuttle run is 25 feet out and 25 feet back.

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
100-meter dumbbell suitcase carry
8 shuttle runs*
20 alternating dumbbell hang snatches

*The shuttle run is 25 feet out and 25 feet back.

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
Shuttle Run Tips
The Dumbbell Hang Snatch
The Dumbbell Suitcase Carry

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5 sets for load of:
5 shoulder presses + 5 push presses + 5 push jerks

No rest between movements.

Post-Workout Test
As many reps as possible in 1 minute of:
Max push presses at 60%

Post heaviest set and max reps to comments.

Stimulus and Strategy:
Today, you'll take on a fun twist on a heavy day that calls for 15 consecutive reps per set — a total of 75 reps. The 15 reps consist of 5 strict presses, straight into 5 push presses, straight into 5 push jerks. You can rest in the rack or overhead position, but once the bar hits the ground or is reracked, your attempt is over. You do not get to redo any set, so log any missed sets as a failed attempt. Plan to build the load across each set as mechanics and quality allow. Following the lifting session, take a few minutes to rest, add the suggested percentage, based on the workout, to the barbell, and get after the post-workout test.

Intermediate option:
Same as Rx'd.

Post-Workout Test
Same as Rx’d.

Beginner option:
5 sets for load of:
5 shoulder presses + 5 push presses

No rest between movements.

Post-Workout Test
Same as Rx’d.

Resources:
The Shoulder Press
The Push Press
The Push Jerk

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Rest Day

“But I Do Cardio Every Day — Isn’t That Enough?”

If you run five days a week and feel great, this final article in our "Foundations Series" will ask you some uncomfortable questions — and back them up with research. It breaks down why training only your aerobic system leaves two entire energy pathways underdeveloped, and why four minutes of the right kind of work can outperform an hour of steady-state cardio. Read it, then go find your favorite distance runner and have the conversation.

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6 rounds for time of:
24 kettlebell swings
12 burpees to a target

♀ 35-lb kettlebell and a 6-inch target
♂ 53-lb kettlebell and a 6-inch target

Post time to comments.

Stimulus and Strategy:
Today's workout is a spicy couplet that will test your grip and get you breathing hard. Choose a kettlebell load that allows you to complete the reps in 2 sets or fewer, but try to go unbroken for as many rounds as possible. If you are unsure about using a particular weight, try performing Russian kettlebell swings with a more challenging load to build confidence with a heavier kettlebell. Move at a smooth and steady pace through the burpees to a target, then return to the kettlebell and get right to work.

Intermediate option:
6 rounds for time of:
24 kettlebell swings
12 burpees to a target

Place the burpee target at the fingertips when arms are extended overhead.

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Beginner option:
4 rounds for time of:
18 kettlebell swings
12 burpees

♀ 18-lb kettlebell
♂ 26-lb kettlebell

Resources:
The Kettlebell Swing
Burpee-to-a-Target Tips
The Burpee

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On a 1:30 clock, complete 6 rounds for max calories of:
20 alternating single-leg squats
Max-calorie bike

Rest 1:30 between rounds.

Post total calories to comments.

Stimulus and Strategy:
Today’s workout is an interval-based effort featuring single-leg squats and max calories on the bike. Take advantage of the one-to-one work-to-rest ratio and push to sprint through each interval. Aim to complete the single-leg squats in 45 seconds or less each round so you have at least 45 seconds to accumulate max calories on the bike. Push hard on the bike and embrace the leg burn.

Intermediate option:
On a 1:30 clock, complete 6 rounds for max calories of:
12 alternating single-leg squats to a target
Max-calorie bike

Rest 1:30 between rounds.

Beginner option:
On a 1:30 clock, complete 6 rounds for max calories of:
12 reverse lunges
Max-calorie bike

Rest 1:30 between rounds.

Resources:
The Single-Leg Squat
The Rogue Echo Bike
Single-Leg Squat Scaling
The Reverse Lunge

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For time:
10 deadlifts
20 pull-ups
30 wall-ball shots
40 box jumps
1,000-meter row
40 box jumps
30 wall-ball shots
20 pull-ups
10 deadlifts

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

Post time to comments.

Stimulus and Strategy:
Today’s workout is a chipper that will challenge the entire body, with the lower-body fatigue really stacking up as you move through the workout. Expect the deadlifts to be demanding, but aim to complete them with no more than one break. Try to finish each set of pull-ups in 90 seconds or less.

The wall-ball shots will tax the legs and shoulders, so focus on maintaining larger sets and completing all reps in under 2 minutes. The box jumps may become the most challenging movement, especially after the other elements of the workout. Settle into a consistent, steady pace and aim to complete each set in under 3 minutes.

Row at a hard but controlled pace that still allows for a quick transition into the second set of box jumps. If the row will take longer than 4:30 to complete, consider scaling the distance.

Intermediate option:
For time:
10 deadlifts
15 pull-ups
30 wall-ball shots
40 box jumps
800-meter row
40 box jumps
30 wall-ball shots
15 pull-ups
10 deadlifts

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

Beginner option:
For time:
10 deadlifts
15 ring rows
20 wall-ball shots
25 box step-ups
500-meter row
25 box step-ups
20 wall-ball shots
15 ring rows
10 deadlifts

♀ 45-lb barbell, 12-inch box, and 6-lb medicine ball to an 8-foot target
♂ 65-lb barbell, 12-inch box, and 10-lb medicine ball to a 9-foot target

Resources:
The Deadlift
The Kipping Pull-Up
The Wall-Ball Shot
The Box Jump
Rowing Technique Tips
The Ring Row
The Box Step-Up

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Rest Day

“But What Actually Makes CrossFit Different?”

Most people who've been doing CrossFit for a while can describe what it is — but struggle to explain why it actually works. This article breaks down the five distinct elements that make CrossFit what it is, and why removing any one of them gives you something that looks like CrossFit but isn't. If you want to understand the method more deeply, or explain it more clearly to someone else, start here.

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For 5 cycles, complete as many rounds and reps as possible in 3 minutes of:
1 rope climb to 15 feet
9 thrusters

Rest 3 minutes. Start each round where you left off. Repeat for 5 cycles.

♀ 65-lb barbell
♂ 95-lb barbell

Stimulus and Strategy:
Today, you'll take on a sprint couplet with built-in rest for maximum effort during each AMRAP. Shoot for 2 or more rounds in the first 3 cycles, and try to hold on for the final 2 rounds. Be sure to maintain long arms and high knees on every rope climb pull, while maintaining an efficient foot hook.

Intermediate option:
For 5 cycles, complete as many rounds and reps as possible in 3 minutes of:
1 rope climb to 12 feet
9 thrusters

Rest 3 minutes. Start each round where you left off. Repeat for 5 cycles.

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
For 5 cycles, complete as many rounds and reps as possible in 3 minutes of:
3 seated rope lock-offs
5 thrusters

Rest 3 minutes. Start each round where you left off. Repeat for 5 cycles.

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Thruster
The Rope Lock-Off

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5 rounds for time of:
22/30-calorie Echo bike
20 sumo deadlift high pulls
15 knees-to-elbows

♀ 65-lb barbell
♂ 95-lb barbell

Stimulus and Strategy:
Today's workout is a longer-duration triplet with some intended grip interference. Expect to spend the most time on the bike — choose a calorie volume that allows you to finish in 3 minutes or less each round. Choose a light sumo deadlift high pull loading that allows you to complete the reps in 90 seconds or less each round. Scale knees-to-elbows volume to allow you to move back to the bike in 90 seconds or less each round.

Intermediate option:
5 rounds for time of:
15/20-calorie Echo bike
15 sumo deadlift high pulls
10 knees-to-elbows

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
3 rounds for time of:
10/15-calorie Echo bike
15 sumo deadlift high pulls
10 hanging knee raises

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Rogue Echo Bike
The Sumo Deadlift High Pull
The Kipping Knees-to-Elbows
The Hanging Knee Raise

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Rest Day

“Wait, So Am I Actually Fit?”

Most people who exercise regularly have never stopped to ask the one question that should drive everything: What does "fit" actually mean? If you've been putting in the work for years but have a nagging sense that something's missing, this conversation might finally name it. Turns out, real fitness has 10 components — and most training programs quietly ignore half of them.

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3 rounds for time of:
25 ring dips
10 kettlebell Turkish get-ups
25 pull-ups

Switch arms as desired on the Turkish get-ups.

♀ 53-lb kettlebell
♂ 70-lb kettlebell

Post time to comments.

Stimulus and Strategy:
Today's workout is a fun, shoulder-heavy workout with the combination of pushing, pulling, and pressing overhead. Aim to complete ring dips and pull-ups in 4 sets or fewer each round. Take your time on each rep of the Turkish get-ups, and ensure you maintain a locked-out arm overhead. Try to use the pull-ups as a brief reprieve from the tricep fatigue caused by the ring dips and the Turkish get-ups. As this workout goes on, prioritize maintaining the same full range of motion you had at the beginning of the workout.

Intermediate option:
3 rounds for time of:
18 ring dips
10 kettlebell Turkish get-ups
18 pull-ups

Switch arms as desired on the Turkish get-ups.

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Beginner option:
3 rounds for time of:
12 foot-assisted ring dips
10 dumbbell Turkish get-ups
12 ring rows

Switch arms as desired on the Turkish get-ups.

♀ 5-lb dumbbell
♂ 10-lb dumbbell

Resources:
The Ring Dip
Kettlebell Turkish Get-Up Tips
The Kipping Pull-Up
The Butterfly Pull-Up
The Dumbbell Turkish Get-Up

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Back squat 5-5-3-3-1-1-1 reps

Compare to similar 251020 and 250211.

Post loads to comments.

Stimulus and Strategy:
Today's workout is a heavy day. Ensure all 7 sets are heavy enough to be actual working sets that will get you stronger. All sets should ideally be at least 80% of your 1-rep max or a load that feels moderately heavy. Look at your most recent heavy back squat day to help gauge your loads in today's effort. Today, you can build to a heavy single over the course of 7 working sets, but all sets should be challenging. Newer athletes can stick to sets of 3 reps at lighter loads and continue practicing sound mechanics. Heavy is the goal today, but always prioritize mechanics, only going as heavy as technique allows.

Intermediate option:
Same as Rx'd.

Beginner option:
Back squat 3-3-3-3-3-3

Resources:
The Back Squat

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For time:
30 power cleans
800-meter run
30 power cleans

♀ 105-lb barbell
♂ 155-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout is fast-paced with barbell cycling. Choose a moderate barbell loading that allows you to perform the first set of cleans in no more than 2 sets. The second set may be a little different, considering exhaustion coming off the run. Cycle as many reps as possible, but avoid long breaks between sets. Perform singles if needed to keep moving and minimize rest. Push the pace on the run. Don't hold back.

Intermediate option:
For time:
30 power cleans
800-meter run
30 power cleans

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
For time:
15 power cleans
400-meter run
15 power cleans

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Power Clean
Running Drills | High Knees and Butt Kickers

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Rest Day

“OK, So What Actually Is CrossFit?”

Most people who think CrossFit isn't for them are working with the wrong information — and this article is the one to send them. We took CrossFit's original "Foundations" article and turned it into the conversation every skeptic deserves to have before they make up their mind. If someone in your life has been curious, dismissive, or just unconvinced, start here.

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Cindy

Complete as many rounds and reps as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

Compare to 251125.

Post your rounds and reps to comments.

Stimulus and Strategy:
Today's workout is a classic benchmark. Cindy remains an excellent test of gymnastics stamina and cardiorespiratory endurance. There are two ways to get a PR today. The first is to perform the same variation you did the last time and complete more reps and rounds. The second is to try a more difficult variation. To hit the stimulus, plan to complete a round in less than 90 seconds for the majority of the workout. Reduce volume to as few as 3 pull-ups, 6 push-ups, and 9 air squats as needed. Beginner athletes will work on a 2-minute clock for 10 rounds, using any remaining time in the interval to recover before the next. Advanced athletes with the capacity for completing 20+ rounds of this workout should consider wearing a vest. Be sure to record today's score and scaling options used to reference for retests and similar workouts throughout the year.

Intermediate option:
Same as Rx’d.

Beginner option:
Every 2 minutes for 20 minutes, complete:
3 strict banded pull-ups
6 hand-elevated push-ups
9 air squats

Resources:
The Kipping Pull-Up
The Push-Up
The Air Squat
The Strict Banded Pull-Up
The Hand-Elevated Push-Up

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For reps:
On a 4-minute clock:
Max snatches, first weight
Rest 4 minutes
On a 3-minute clock:
Max snatches, second weight
Rest 3 minutes
On a 2-minute clock:
Max snatches, third weight

♀ 105/125/145-lb barbell
♂ 155/185/205-lb barbell

Post total reps to comments.

Stimulus and Strategy:
Today’s workout is moderate-to-heavy lifting with a metabolic-conditioning stimulus, making it more challenging as your heart rate climbs. During the warm-up, find loads that let you complete 15+ reps at the first weight, 10+ at the second, and 5+ at the third. These will vary person to person, and that’s OK. If you train by percentages, aim for ~60%, 70–75%, and ~80%, respectively. Singles are a great way to keep the bar moving and manage rest. Touch-and-go reps are fine if you have them — but not if they lead to excessive rest.

Intermediate option:
For reps:
On a 4-minute clock:
Max snatches, first weight
Rest 4 minutes
On a 3-minute clock:
Max snatches, second weight
Rest 3 minutes
On a 2-minute clock:
Max snatches, third weight

♀ 75/95/105-lb barbell
♂ 115/135/155-lb barbell

Beginner option:
For reps:
On a 4-minute clock:
Max snatches, first weight
Rest 4 minutes
On a 3-minute clock:
Max snatches, second weight
Rest 3 minutes
On a 2-minute clock:
Max hang snatches, third weight

♀ 15/35/45-lb barbell
♂ 35/45/55-lb barbell

Resources:
The Snatch
The Hang Snatch

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Rest Day

You're Asking the Wrong Question at the Gym

One of the most common questions coaches get is "What muscles does this exercise work?" If you’re thinking about working out in this way, it reveals a mindset that's quietly working against you. When you train for form, you're focused on the outcome. When you train for function, you get the outcome anyway.

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2 rounds for time of:
1,600-meter run
15 deadlifts

♀ 225-lb barbell
♂ 315-lb barbell

Post time to comments.

Stimulus and Strategy:
Today, you'll take on a longer metabolic workout with running and moderate-to-heavy deadlifts. Shoot to complete each run in 10 minutes or less and the deadlifts in 2 minutes or faster each round. Take time in the warm-up to work on deadlift mechanics and positioning. Remember, if you cannot maintain sound technique, you'll need to reduce the weight until you can. This will only get more challenging after each run. Advanced athletes should push the pace on the run, while intermediate and beginner athletes should be more conservative to maintain energy for the deadlifts.

Intermediate option:
2 rounds for time of:
1,600-meter run
15 deadlifts

♀ 155-lb barbell ♂ 225-lb barbell

Beginner option:
2 rounds for time of:
800-meter run
15 deadlifts

♀ 45-lb barbell
♂ 65-lb barbell

Resources:
Running | Pulling and Foot Tapping
The Deadlift

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5 rounds for time of:
15 box jumps
15 bench presses

♀ 95-lb barbell and a 24-inch box
♂ 135-lb barbell and a 30-inch box

Post time to comments.

Stimulus and Strategy:
Today, we have a spicy, fast-paced couplet. It might look easy on paper, but expect this combination to be challenging. Maintain a fast but sustainable pace on the box jumps to allow a bit of recovery for the next set of bench presses. Plan to complete the bench presses in 1-2 sets for the first 2 rounds and no more than 3 sets for the remaining rounds. Scale load as needed to make this happen. Aim to complete each round in 3 minutes or less.

Intermediate option:
5 rounds for time of:
15 box jumps
15 bench presses

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

Beginner option:
5 rounds for time of:
10 box step-ups
10 bench presses

♀ 35-lb barbell and a 16-inch box
♂ 45-lb barbell and a 20-inch box

Resources:
The Box Jump
The Bench Press
The Box Step-Up

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75-50-25 reps for time of:
Wall-ball shots
AbMat sit-ups
Bike calories*

*Women bike 60-40-20 calories

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

Post time to comments.

Stimulus and Strategy:
Today's workout is a longer one that will challenge your overall endurance and place a significant demand on your legs and trunk. The goal is to complete the workout in under 30 minutes. The wall-ball shot volume is significant; try to maintain consistent sets of at least 15 reps with short rest, especially during the set of 75. Expect the sit-ups to be more challenging than you might think. Work to maintain full range of motion and keep breaks short — reduce the reps as needed. Try to maintain 10-15 calories per minute on the bike. Scale if needed to do so. The first round is about half the workout and should be finished by the 15-minute mark. If you fall out of this time domain, plan to scale subsequent rounds.

Intermediate option:
50-35-15 reps for time of:
Wall-ball shots
AbMat sit-ups
Bike calories*

*Women bike 40-25-10 calories

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

Beginner option:
30-20-10 reps for time of:
Wall-ball shots
AbMat sit-ups
Bike calories*

*Women bike 20-15-10 calories

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

Resources:
The Wall-Ball Shot
The AbMat Sit-Up
Rogue Echo Bike

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Rest Day

Shut Up and Train

In a world drowning in fitness advice, the hardest thing to do is also the most important: starting. CrossFit has been delivering results since before the research caught up, and now it's catching up fast. Stop overthinking it, commit to six months, and let the work do the talking.

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For time:
10 push jerks
100 double-unders
8 push jerks
80 double-unders
6 push jerks
60 double-unders
4 push jerks
40 double-unders
2 push jerks
20 double-unders

♀ 125-lb barbell
♂ 185-lb barbell

Post time to comments.

Stimulus and Strategy:
Today, you'll take on a relatively short workout with a challenging load on the jerks and a bit of volume of double-unders. Choose a challenging weight that still allows for no more than one short break on each round. Better to challenge yourself with a heavier load than to go too light. Shoot to get that first set of double-unders completed in under 2 minutes; scale as needed to do so. A hidden element of this workout is the redundancy, specifically with the jumping demands and shoulder fatigue. To aid with this, focus on maintaining hip extension on the jerks and aggressively pushing under the barbell to lock it out and stabilize it.

Intermediate option:
For time:
10 push jerks
50 double-unders
8 push jerks
40 double-unders
6 push jerks
30 double-unders
4 push jerks
20 double-unders
2 push jerks
10 double-unders

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
For time:
10 push jerks
50 single-unders
8 push jerks
40 single-unders
6 push jerks
30 single-unders
4 push jerks
20 single-unders
2 push jerks
10 single-unders

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Push Jerk
The Double-Under
The Single-Under

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Nasty Girls
3 rounds for time of:
50 air squats
7 muscle-ups
10 hang power cleans

♀ 95-lb barbell
♂ 135-lb barbell

Compare to 221229.

Post time to comments.

Stimulus and Strategy:
Today, we hit the fun Nasty Girls benchmark workout that combines moderately heavy weightlifting and gymnastics. Look back at your previous score to compare your last effort. This should be a sub-15-minute workout, and advanced athletes should push to finish in sub-10 minutes. Nasty Girls requires skill and strength endurance. Avoid going to failure, even if it means strategically resting a few reps before you think you need to. Remain smooth and steady on the air squats, while still shooting to complete the reps in 2 minutes or less. Scale muscle-ups to the most challenging gymnastics pulling movement you can perform for at least 3 unbroken reps. Choose a hang power clean load that allows you to chip through the reps in 1-3 sets each round.

Intermediate option:
3 rounds for time of:
50 air squats
7 jumping muscle-ups or low-ring transitions
10 hang power cleans

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
3 rounds for time of:
30 air squats
10 ring rows
10 hang power cleans

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Air Squat
The Kipping Muscle-Up
The Hang Power Clean
The Jumping Muscle-Up
Low-Ring Muscle-Up Transition Tips
The Ring Row
From the Archives: Nasty Girls Workout Demo

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Rest Day

What No One Tells You About the CrossFit Level 1

You sign up for the CrossFit Level 1 Certificate Course to learn the methodology, refine your movement, and earn a credential. What you don't expect is to spend two days watching some of the best leaders you've ever seen work in real time: reading people, pivoting on the fly, and pulling more out of athletes than they thought they had. That part isn't on the schedule, but it's what you'll remember longest.

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Andi

For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats

♀ 45-lb barbell
♂ 65-lb barbell

Compare to 210718.

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Stimulus and Strategy:
Today's workout is the CrossFit benchmark Andi. Try for large sets from start to finish, opening with at least 20 reps, several sets of 15, and never dropping to fewer than 10 reps at a time. If you're unable to do that, reduce load or volume as needed. In the warm-up, expect to demonstrate 15 sound, unbroken reps of each movement to proceed with that load in the workout. Don't take the light loads to mean that today is a day to go Rx'd when you usually don’t. Choose an easier load and make it feel challenging by moving faster. Note that with a light load and high volume, it's easier to shorten your range of motion or move poorly as you fatigue. Maintain a full range of motion through all movements, and don't be surprised if you're slowed down to improve your technique at some point.

Intermediate option:
For time:
70 hang power snatches
70 push presses
70 sumo deadlift high pulls
70 front squats

♀ 35-lb barbell
♂ 45-lb barbell

Beginner option:
For time:
50 hang power snatches
50 push presses
50 sumo deadlift high pulls
50 front squats

♀ 15-lb barbell
♂ 25-lb barbell

Resources:
The Hang Power Snatch
The Push Press
The Sumo Deadlift High Pull
The Front Squat

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Complete as many rounds and reps as possible in 20 minutes of:
400-meter run
100-foot handstand walk
50 box step-ups

♀ 20-inch box
♂ 24-inch box

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Stimulus and Strategy:
Today’s workout is a longer-duration effort and allows you to spend time upside down while out of breath. Keep the pace fast on the run, but stay relaxed so you are able to come right in and get to the handstand walk. Try to complete the handstand walk in 2 minutes or less. Push the pace on the step-ups and aim to complete each set in 2 minutes or faster. Even as you fatigue, ensure you stand all the way up on each step-up.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
400-meter run
30 alternating pike shoulder taps
50 box step-ups

♀ 20-inch box
♂ 24-inch box

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
200-meter run
50-foot bear crawl
25 box step-ups

♀ 12-inch box
♂ 20-inch box

Resources:
Pose Running Drills | Pose Alignment
The Handstand Walk
The Box Step-Up
The Pike Shoulder Tap
The Bear Crawl

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Deadlift 10-10-7-7-3-3-3 reps

Compare to similar 260128.

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Stimulus and Strategy:
Today's workout is a classic heavy day. Look back to Jan. 28 to find your last heavy 5-rep deadlift loads and help gauge your target loading today. Plan to lift heavy relative to your capacity. Aim to find challenging sets of 10, 7, and 3, with the set of 3 being your heaviest. Newer athletes and those who struggle to maintain sound mechanics on the deadlift will hold at lighter weights to improve mechanics and consistency before challenging near-maximal loads.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Deadlift

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Rest Day

Your CrossFit Gym Doesn't Have a Random Programming Problem

CrossFit programming might not look like a perfectly structured 12-week plan, but that's exactly what makes it work. Your coaches are managing intensity, movement variety, and your real-life capacity every single day, whether you realize it or not. The program isn't random; it's built to flex around the one thing a spreadsheet can't account for: you.

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