CrossFit's Workout Of The Day

10 rounds for time of:
10 toes-to-bars
10 burpees to a target

Burpee target is 6 inches above the fingertips with arms overhead.

Post time to comments.

Stimulus and Strategy:
Today's workout is a gymnastics couplet that will test your grip and your willpower. In every round, aim to finish the toes-to-bars in under 45 seconds and the burpees in under 1 minute. Scale as needed to hit those times. On the burpees, push to move faster than feels comfortable. On the toes-to-bars, consider breaking early even if 10 reps feel easy. Sets of 5/5 or 6/4 can keep you moving and help you hold your pace across all 10 rounds.

Intermediate option:
10 rounds for time of:
5 toes-to-bars
10 burpees to a target

Burpee target is 2 inches above the fingertips with arms overhead.

Beginner option:
10 rounds for time of:
5 hanging knee raises
5 burpees

Resources:
The Kipping Toes-to-Bar
Burpee-to-a-Target Tips
The Burpee

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Every 2 minutes for 5 rounds:
16/20-calorie row
Max hang power cleans

Rest 2 minutes between rounds.

♀ 75-lb barbell
♂ 115-lb barbell

Post total reps to comments.

Stimulus and Strategy:
Today's workout pairs a fast row with a hard push for as many hang power cleans as possible. Expect it to tax your grip and spike your heart rate. Use the rest periods to recover so you can go hard on every round. Aim to finish the row in 1:15 or less, then get right to the barbell. Pick a load that lets you cycle the hang power cleans with no more than one quick break.

Intermediate option:
Every 2 minutes for 5 rounds:
12/15-calorie row
Max hang power cleans

Rest 2 minutes between rounds.

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
Every 2 minutes for 5 rounds:
8/12-calorie row
Max hang power cleans

Rest 2 minutes between rounds.

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Rowing
The Hang Power Clean

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Rest Day

CrossFit and Menopause: The Case for Training for Life

A physician specializing in menopause health and an 11-year CrossFit athlete makes the case that CrossFit delivers exactly what the evidence says menopausal women need: strength, conditioning, power, and meaningful loading. Learn how scalability, relative intensity, skilled coaching, and community help women train hard safely and build the capacity to stay independent for decades.

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4 rounds for time of:
25 deadlifts
25 push-ups

♀ 125-lb barbell
♂ 185-lb barbell

Post your time to the comments.

Stimulus and Strategy:
Today's workout is a classic combination of lower-body pull and upper-body push, with a rep scheme and volume designed to challenge muscular endurance. Choose a moderate deadlift load — one that lets you complete your reps in 1:30 or less per round. A good gauge is a load you can perform your first 25 reps with unbroken, or with one very short strategic break.

As fatigue sets in, break the reps on both movements into sets that let you keep moving with short breaks — 10/8/7 or 8/7/5/5 are good rep schemes to consider. Aim to finish your push-ups in under 90 seconds. Think small sets with planned rest to stay consistent.

Intermediate option:
4 rounds for time of:
25 deadlifts
15 push-ups

♀ 95-lb barbell
♂ 135-lb barbell

Beginner option:
4 rounds for time of:
15 deadlifts
10 hand-elevated push-ups

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Deadlift
The Push-Up
The Elevated Push-Up

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Nancy

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

♀ 65-lb barbell
♂ 95-lb barbell

Compare to 230918.

Post time to comments.

Stimulus and Strategy:
Today we'll take on Nancy, a classic CrossFit benchmark that tests your capacity. It's a higher-skill conditioning workout, giving you up to 75 chances to sharpen your overhead squat mechanics. Look back at your previous score to help gauge today's effort — we did a similar workout on Feb. 16. If you don't have prior data, start with a light enough load to complete 2 or more unbroken rounds of overhead squats.

Keep a consistent, fast pace on the runs across all rounds. If you don't think you can hold under 2:30 for at least 3 of the 400-meter runs, scale to 300 or 200 meters instead. If you're chasing a new benchmark PR and might run slightly past the intended 12–16 minute time domain, that's fine today, as long as your movement stays sound.

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

♀ 55-lb barbell
♂ 75-lb barbell

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

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Pose Running Drills | Pose Alignment
The Overhead Squat
The Nancy Workout

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Rest Day

Training Through Menopause: What Does the Evidence Tell Us?

For years, women approaching menopause heard the same advice: walk, stretch, and pick up light weights. The research tells a different story. Declining estrogen accelerates the loss of muscle, strength, and bone while raising cardiovascular and metabolic risk, and the best response is not gentler training.

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For time:
50 strict pull-ups

Every time you break, complete 10 barbell front rack walking lunges.

♀ 125-lb barbell
♂ 185-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout combines a heavy lunge variation along with a high volume of strict pull-ups. You'll complete a set of strict pull-ups, then perform 10 lunges. Repeat this pattern until you complete 50 reps. Do not do another set of lunges after completing the final pull-up. A blistering pace is not the goal for today. The lunge weight should force you to rest before picking up the bar, and the pull-up volume should force you to rest to complete the reps. The lunges start from the floor. Plan to do at least 10 unbroken reps for the first two sets. If you move quickly, increase the weight. The pull-up volume is challenging, so plan to start with a variation that allows for at least 7 reps to start. Reduce the pull-up volume or cap your effort at 8 attempts. Do not perform more than 7 lunge sets today.

Intermediate option:
For time:
30 strict pull-ups

Every time you break, complete 10 barbell front rack walking lunges

♀ 75-lb barbell
♂ 115-lb barbell

Beginner option:
For time:
30 banded strict pull-ups

Every time you break, complete 10 dumbbell goblet hold walking lunges

♀ 15-lb dumbbell
♂ 25-lb dumbbell

Resources:
The Strict Pull-Up
The Front Rack Walking Lunge
The Banded Strict Pull-Up
Single-Dumbbell Walking Lunge Variations

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20 rounds for time of:
21 double-unders
7 burpees

At 0:00 and 10:00, complete a 500-meter row.

Post time to comments.

Stimulus and Strategy:
Today's workout is a higher-volume couplet with rowing intervals built in. Complete 20 rounds as quickly as possible, starting with a 500-meter row, then rowing again at the 10-minute mark. Choose jump rope and burpee options that let you complete most rounds in about a minute or less. The rower is strategically placed to be both annoying and to slow you down, so pick a distance that lets you finish each row in 2:30 or faster. Push the pace from the start and get after it.

Intermediate option:
20 rounds for time of:
10 double-unders
5 burpees

At 0:00 and 10:00, complete a 500-meter row.

Beginner option:
20 rounds for time of:
15 single-unders
3 burpees

At 0:00 and 10:00, complete a 300-meter row.

Resources:
The Double-Under
The Burpee
Rowing
The Single-Under

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Every 5 minutes for 5 rounds, complete:
5 push jerks
30-second rest
100-meter run

Your score is the heaviest load lifted and slowest run effort.

Post loads lifted and each run time to comments.

Stimulus and Strategy:
Today is a double pump of heavy overhead lifting combined with short, explosive run efforts. The lift and the run will be separated by a short 30-second rest. All 5 push jerk sets should be at or near 75% of your 1-rep max. Run efforts should be completed in under 25 seconds at a near-sprint pace, though use caution if you haven't sprinted in a while. A new set begins every 5 minutes, so the sooner you finish, the more rest you'll get. Adjust the weight as needed within each 5-minute window before the next set starts.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Push Jerk
Pose Running Drill | Medicine-Ball Hamstring Pull

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Rest Day

Strong Through Every Stage: How CrossFit Shaped Sarah Atkin’s Pregnancy, Postpartum Recovery, and Practice

She's a physician assistant who spends her days treating chronic pain. She's also a longtime CrossFit athlete who leaned on the gym to get through pregnancy and postpartum recovery. Here's what Sarah Atkin, PA-C, DMSc, wants every patient who feels "too old" or "too out of shape" to know about movement, fear, and getting stronger at any stage of life.

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Back squat 7-7-7-7-7 reps

Compare to similar 260619.

Post loads to comments.

Stimulus and Strategy:
Today's workout is a heavy day. Ensure all 5 sets are heavy enough to be working sets that get you stronger. All sets should ideally be at least 70% of your 1-rep max or a load that feels moderately heavy. Look back to your most recent heavy back squat days. These numbers can help gauge your numbers in today's effort. Note that today, you can build to a heavy set of 7 over the course of 5 working sets, but all sets should be challenging. Newer athletes should stick to 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:
Same as Rx'd.

Resources:
The Back Squat
Back Squat Tips

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For time:
400/500-meter row
30 power cleans
5 rope climbs to 15 feet
800/1,000-meter row
5 rope climbs to 15 feet
30 power cleans
400/500-meter row

♀ 95-lb barbell
♂ 135-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout will fry your grip and has intentional pulling redundancy. Row faster than you want to and push the pace on the cleans and rope climbs. Good technique on the rower will pay off with the other movements, meaning you will not be so fatigued after the row. Use the hook grip on your cleans to save your grip as much as you can. Make sure your feet are locked in before driving with your legs on the rope climbs. This will save you from slipping and losing distance.

Intermediate option:
For time:
300/400-meter row
30 power cleans
3 rope climbs to 12 feet
600/800-meter row
3 rope climbs to 12 feet
30 power cleans
300/400-meter row

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For time:
200/300-meter row
20 power cleans
5 seated rope lock-offs
400/500-meter row
5 seated rope lock-offs
20 power cleans
200/300-meter row

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
Rowing Technique Tips
The Power Clean
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Rope Lock-Off

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Rest Day

Stamina: A Lifelong Asset

Stamina isn't just grit. It's a measurable marker of how efficiently your cells make and use energy, and the data behind it is staggering: one study found every 1 mL/kg/min bump in VO2 max bought an extra 45 days of life. In this article from the CrossFit Medical Society, the authors break down the cellular science — mitochondria, AMPK, PGC-1a — behind why CrossFit's high-intensity, constantly varied approach may be one of the most effective ways to build the metabolic resilience tied to a longer, more independent life.

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3 rounds for time of:
50 lunges
200-meter dumbbell farmers carry

♀ 50-lb dumbbells
♂ 70-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today's workout combines a relatively high volume of lunges alongside a significant volume of farmers carries with a challenging weight. Shoot to finish each round of lunges and farmers carries in 4 minutes or faster. Scale the lunge volume as needed to allow you to hang on for big sets with minimal rest. Choose a load and/or distance that allows you to complete nearly half of the distance before needing a break to let your grip recover.

Intermediate option:
3 rounds for time of:
50 lunges
200-meter dumbbell farmers carry

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Beginner option:
3 rounds for time of:
15 lunges
100-meter dumbbell farmers carry

♀ 15-lb dumbbells
♂ 25-lb dumbbells

Resources:
The Walking Lunge
The Reverse Lunge
The Dumbbell Farmers Carry

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For time:
1,600-meter run
100 GHD sit-ups
100 back extensions
1,600-meter run

Partition the sit-ups and back extensions any way.

Post time to comments.

Stimulus and Strategy:
Today's effort is a long, high-rep workout that will tax your midline and posterior chain. Find a moderate running pace that allows you to get in the door and get right to work on the GHD. Consider breaking up the sit-ups and back extensions to allow short breaks and avoid hitting complete fatigue on either movement. Aim to complete at least sets of 10 reps with no more than a 30-second break. Keep in mind, the prescribed posterior movement is a back extension. This will be slower than a hip extension due to the demand of the movement. If you have limited experience with the back extension, scale the reps or consider scaling to the hip extension.

Intermediate option:
For time:
1,200-meter run
75 GHD sit-ups to parallel
75 back extensions
1,200-meter run

Partition the sit-ups and back extensions any way.

Beginner option:
For time:
800-meter run
50 AbMat sit-ups
50 PVC good mornings or 50-second Superman hold on the GHD 800-meter run

Partition the sit-ups and good mornings any way.

Resources:
Running: Falling Forward Drill
The GHD Sit-Up
The GHD Back Extension
The AbMat Sit-Up

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Fran

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

♀ 65-lb barbell
♂ 95-lb barbell

Compare to 250730.

Post time to comments.

Stimulus and Strategy:
Today's workout is the classic CrossFit benchmark, Fran. This workout is a potent dose of fitness in a small package. Look back at your previous attempt to help create a plan for today, and be sure to record your score in the CrossFit app to reference when we retest. Choose a relatively light barbell load that allows you to complete each round's reps in three sets or less. At no point in this workout should you have to stop because the barbell is too heavy. Rather, you may need to stop because you are breathing hard and your muscles are burning. Choose a pull-up option that allows you to finish each round in four sets or less.

Intermediate option:
15-12-9 reps for time of:
Thrusters
Pull-ups

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
15-12-9 reps for time of:
Thrusters
Ring rows

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Thruster
The Kipping Pull-Up
The Ring Row

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Rest Day

Oiling the Machine: Warm-Ups, Flexibility, and the Olympic Lifter

Tight shoulders will cap your snatch before your strength ever does. Bill Starr breaks down the difference between warming up and stretching, why cold shoulders make cleans and back squats an injury waiting to happen, and the stick, band, and PVC drills he's used for decades to build the mobility Olympic lifting demands.

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For time:
250-foot sandbag bear hug carry
50-second L-sit hold
200-foot sandbag bear hug carry
40-second L-sit hold
150-foot sandbag bear hug carry
30-second L-sit hold
100-foot sandbag bear hug carry
20-second L-sit hold
50-foot sandbag bear hug carry
10-second L-sit hold

♀ 100-lb sandbag
♂ 150-lb sandbag

Post time to comments.

Stimulus and Strategy:
Today we have a couplet that will tax your midline and posterior chain. The sandbag carry is grunt work, and the L-sit hold is midline work. Break the L-sit holds into manageable sets with quick breaks. Hold yourself accountable on your breaks by counting to 10 seconds before getting back to your next set. Think about actively pushing down into the parallettes during the L-sit holds. Try to finish the first carry with one break or less, and complete the L-sits in under 2 minutes. Ensure you continue to keep your chest up and shoulders back on the carries. If you need a substitution for the sandbag, try a double-kettle front rack carry as an alternative (53/70 lb).

Intermediate option:
For time:
250-foot sandbag bear hug carry
50-second L-sit hold
200-foot sandbag bear hug carry
40-second L-sit hold
150-foot sandbag bear hug carry
30-second L-sit hold
100-foot sandbag bear hug carry
20-second L-sit hold
50-foot sandbag bear hug carry
10-second L-sit hold

♀ 70-lb sandbag
♂ 100-lb sandbag

Beginner option:
For time:
250-foot medicine-ball bear hug carry
25-second seated leg raise hold
200-foot medicine-ball bear hug carry
20-second seated leg raise hold
150-foot medicine-ball bear hug carry
15-second seated leg raise hold
100-foot medicine-ball bear hug carry
10-second seated leg raise hold
50-foot medicine-ball bear hug carry
5-second seated leg raise hold

♀ 20-lb medicine ball
♂ 30-lb medicine ball

Resources:
The Sandbag Bear Hug Carry
The L-Sit
The Medicine-Ball Carry
The Seated Leg Raise Hold

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21-15-9 reps for time of:
Strict pull-ups
Overhead squats

♀ 95-lb barbell
♂ 135-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout is short and packs a punch. It won't leave you breathing as heavily as Fran might, but it'll still be spicy. Expect the strict pull-ups to slow you down and force you to rest once you hit muscular fatigue — but don't get caught staring at the bar for too long. Challenge yourself to get back on and knock out a few more reps. Choose a moderate overhead squat load that lets you finish your reps in 3 sets or less — if you can go unbroken, do it. The overhead position in both movements will make holding the barbell overhead that much more challenging.

Intermediate option:
21-15-9 reps for time of:
Banded strict pull-ups
Overhead squats

♀ 65-lb barbell
♂ 95-lb barbell

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

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Strict Pull-Up
The Overhead Squat
The Banded Strict Pull-Up
The Ring Row

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Rest Day

Ring Training Part 4: Why Ring Work Matters More as You Age

Rings aren't just for chasing muscle-ups. They're one of the few tools that build the joint stability your shoulders need to hold up decades into your training. In the final part of this four-part series, learn why ring work becomes more valuable, not less, as you age, and why the fundamentals are worth returning to indefinitely. Discover how to train for a shoulder that lasts.

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Olympic Total

Snatch 1-1-1-1-1 reps
Clean and jerk 1-1-1-1-1 reps

Compare to 260105 (snatch) and 240205 (clean and jerk).

Post loads to comments.

Stimulus and Strategy:
Today, we're testing an Olympic total. The goal is to find a heavy lift for both the snatch and the clean and jerk. Keep in mind that heavy is relative to each athlete — look back at your most recent lifts to gauge where to start and set a general goal for the day. Aim to increase the load with each attempt, and rest at least 2-3 minutes between lifts. Don't rush. After the snatch, deload and take several lighter lifts on the clean and jerk before working back up to heavy loads.

Intermediate option:
Same as Rx'd.

Beginner option:
Snatch 3-3-3-3-3 reps
Clean and jerk 3-3-3-3-3 reps

Resources:
The Snatch
The Clean and Jerk

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7 rounds for time of:
7 thrusters
7 sumo deadlift high pulls
7 handstand push-ups

♀ 65-lb barbell
♂ 95-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout is a triplet of light weightlifting and high-skill gymnastics. Each round calls for 7 reps of each movement, which may look like low volume, but don't let it fool you — the reps add up. Emphasize bracing tight through the midsection and maintaining correct timing between hip extension and arm action on all three movements today. Plan to perform the barbell movements unbroken for most, if not all, rounds. The handstand push-ups can be strict or kipping and should be unbroken early on, taking no longer than 1 minute.

Intermediate option:
7 rounds for time of:
7 thrusters
7 sumo deadlift high pulls
7 pike push-ups

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
5 rounds for time of:
5 thrusters
5 sumo deadlift high pulls
5 push-ups

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Thruster
The Sumo Deadlift High Pull
The Kipping Handstand Push-Up
The Strict Handstand Push-Up
The Pike Push-Up
The Push-Up

Every 6 minutes for 6 rounds:
800-meter run

Your score is the total time for all six runs added together.

Compare to 260324.

Post total time to comments.

Stimulus and Strategy:
Today's workout is six 800-meter running intervals. Push each run as hard as your capacity allows. Each interval starts every 6 minutes; aim to finish in 4:30 or less, giving yourself at least 90 seconds of rest. If you can't hold that pace, scale the distance. Advanced athletes should push the pace from the first interval on, aiming to hold closer to 3 minutes each round. Regardless, everyone should aim for a pace that's sustainable but uncomfortable in round one, then try to hold it for the rest of the workout.

Intermediate option:
Every 6 minutes for 6 rounds:
600-meter run

Your score is the total time for all six runs added together.

Beginner option:
Every 6 minutes for 6 rounds:
400-meter run

Your score is the total time for all six runs added together.

Resources:
Pose Running Drill | Lean and Pull
Pose Running Drill | Pose Alignment

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Rest Day

Ring Training Part 3: Building Toward the Muscle-Up

The muscle-up requires four things at once: pulling strength, pressing strength, false-grip control, and timing. Miss one, and the rep falls apart. Part 3 of our ring series breaks down the progression that gets you there, plus the faults that stall most athletes before they ever get over the rings.

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7 sets for load of:
1 hang power snatch
1 overhead squat
1 hang squat snatch

Increase load each set.

Post-Workout Challenge

3 sets:
1 hang power snatch
1 overhead squat
1 hang squat snatch

Choose your own load, and make one attempt.
Hands must stay on the bar; no breaking between sets.

Post load for each part to comments.

Stimulus and Strategy:
Today, you'll take on a heavy snatch complex, building in load. Remember that heavy is relative to you — challenge yourself with a heavier weight while still maintaining sound mechanics. Check back to your most recent snatch and overhead squat numbers to help gauge today's lifts.

Each step of this complex builds on the last, zeroing in on a specific piece of the snatch. On the hang power snatch, focus on full hip and leg extension, pulling into a sound partial overhead squat. On the overhead squat, focus on a solid overhead position through the full range of motion. And on the hang squat snatch, focus on full leg and hip extension with an aggressive pull-under into a full overhead squat.

Intermediate option:
Same as Rx'd.

Beginner option:
7 sets for load of:
3 hang power snatches
3 overhead squats to a target

Practice mechanics and fine-tune technique.

Resources:
The Hang Power Snatch
The Overhead Squat
The Hang Squat Snatch

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Complete as many rounds and reps as possible in 20 minutes of:
30-foot handstand walk
250-meter row
3 L-sit muscle-ups
250-meter row

The L-sit muscle-up starts with straight legs out in front of the body at 90 degrees with the heels on the floor and arms at full extension overhead. The rep finishes when the arms are fully locked out with extension of the elbow.

Post rounds and reps to comments.

Stimulus and Strategy:
Today's triplet is a choose-your-own-adventure — use it as a chance to practice and/or push relative to your ability.

Aim to complete the row in 90 seconds or less. Treat it as a threshold effort, balancing technique and intensity but leaning a bit more toward intensity. Or use it as a recovery station to set yourself up for the high-skill gymnastics. Plan to spend no more than 90 seconds on both the handstand walk and the L-sit muscle-ups; advanced athletes should aim for unbroken sets closer to 30 seconds.

Whichever approach you take, aim for at least 3-5 rounds, with some maybe pushing to 6. Your score is the number of rounds and reps completed, with the row counting as 1 rep.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
90-second handstand walk attempts
200-meter row
6 low-ring muscle-up transitions
200-meter row

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
25-foot bear crawl
150-meter row
6 ring rows + 6 foot-assisted ring dips
150-meter row
30-second rest

Resources:
The Handstand Walk
Rowing
The L-Sit Ring Muscle-Up
Handstand Walk Scaling
Low-Ring Muscle-Up Transition Tips
The Bear Crawl
The Ring Row
Foot-Assisted Ring Dip Scaling Tips

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Rest Day

Ring Training Part 2: The Ring Positions Every Athlete Should Own

Six positions form the entire foundation for ring work: the support hold, ring rows, ring pull-ups, ring push-ups, ring dips, and the false grip. Skip any one of them and the rings will find the gap. Part 2 of our series breaks down each piece so your first muscle-up attempt isn't your first real test of them.

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On a 15-minute clock, complete:
100 burpees*
Max shuttle box jump-overs in the remaining time

*Every minute, starting at 0:00, complete 4 shuttle box jump-overs.

For the shuttle box jump-overs, mark two lines 10 feet apart and place the box in the middle. To complete 1 rep, start standing behind the first marked line, run to the box, jump over the box, run past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep.

If you have a weight vest (14/20 lb), use it.

♀ 20-inch box
♂ 24-inch box

Post reps to comments.

Stimulus and Strategy:
Today's workout will be a grind — lots of low-back hinging and a pretty fast pace throughout. The shuttle box jump-over is a newer movement you may have seen at the 2026 CrossFit Games, so spend some time practicing it and dialing in the technique before you start the clock.

Aim to complete the shuttle box jump-overs in 20 seconds or less each round. On the burpees, set a goal of at least 7 per minute, and scale the volume if that pace isn't sustainable. If you can hold 9 or more burpees a minute, throw on a weight vest.

Intermediate option:
On a 15-minute clock, complete:
80 burpees*
Max shuttle box jump-overs in the remaining time

*Every minute, starting at 0:00, complete 4 shuttle box jump-overs.

For the shuttle box jump-overs, mark two lines 10 feet apart and place the box in the middle. To complete 1 rep, start standing behind the first marked line, run to the box, jump over the box, run past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep.

♀ 20-inch box
♂ 24-inch box

Beginner option:
On a 15-minute clock, complete:
50 burpees*
Max shuttle box step-overs in the remaining time

*Every minute, starting at 0:00, complete 2 shuttle box step-overs.

For the shuttle box step-overs, mark two lines 10 feet apart and place the box in the middle. To complete 1 rep, start standing behind the first marked line, run to the box, step up and over the box, run past the second marked line, and make a two-hand and two-foot touch behind the line before starting the next rep.

♀ 12-inch box ♂ 12-inch box

Resources:
The Burpee
The Shuttle Box Jump-Over

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3 rounds for time of:
15 thrusters
15 pull-ups
400-meter run

♀ 65-lb barbell
♂ 95-lb barbell

Post time to comments.

Stimulus and Strategy:
Today's workout pairs a lower- and upper-body push in the thruster with pull-ups and running. This combo minimizes redundancy and should let you move quickly — push a bit faster than you think you should today. Some of you may even finish under 9 minutes.

To get there, use a light load on the thruster — one that lets at least the first set go unbroken and keeps rest minimal. Move smoothly and steadily on the pull-ups; a couple of short breaks are fine, but once rest starts exceeding 10 seconds, expect to reduce your volume per set. Push the pace on each run, too — if you need to recover, ease into each run and gradually ramp up the pace rather than starting hot.

Intermediate option:
3 rounds for time of:
15 thrusters
10 pull-ups
400-meter run

♀ 55-lb barbell
♂ 75-lb barbell

Beginner option:
3 rounds for time of:
10 thrusters
10 jumping pull-ups
300-meter run

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Thruster
The Kipping Pull-Up
Running Drills | High Knees and Butt Kickers
Jumping Pull-Up Progression

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Grace

For time:
30 clean and jerks

♀ 95-lb barbell
♂ 135-lb barbell

Compare to 260113.

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Stimulus and Strategy:
Today, tackle the classic CrossFit benchmark Grace — it should be a sprint. Choose a load that lets you move well and cycle 2-3 sets of 5 or more reps with very little rest. The magic isn't in the reps or the weight; it's in how you push yourself to keep moving, hang onto the bar a little longer than you want to, and pick it back up before you're ready. If you're scaling and can open with 20 unbroken reps, the load is too light.

Have a score to beat within 2-7 minutes? Go for it. Scaled it last time but feel ready to go heavier today? Give it a shot. And if you land on the slower end of the time domain today, that's alright, too.

Intermediate option:
For time:
30 clean and jerks

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For time:
30 clean and jerks

♀ 35-lb barbell
♂ 45-lb barbell

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

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Rest Day

Ring Training Part 1: CrossFit And Gymnastics Rings — A Perfect Marriage

Two circles and a set of straps look simple, but rings expose weaknesses that a fixed bar can hide, no matter how strong you are on it. This four-part series traces rings from gymnastics' men's-only apparatus to a core piece of CrossFit's movement library, then walks the full path from support hold to muscle-up to long-term shoulder health.

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