CrossFit's Workout Of The Day

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.

Post time to comments.

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

Find a gym near you:
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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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Service Cup Workout 4

For time:
100 double-unders
50 alternating dumbbell snatches
100 double-unders

Time cap: 5 minutes

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post time to comments.

Stimulus and Strategy:
Welcome to the final workout of the 2026 Everyday Hero Service Cup. This is a sprint effort — just move. If you are signed up for the Service Cup, perform one of the competition variants, and log your score. If you are not signed up, scale the workout to fit your needs and capacity. Aim to complete the double-unders in 1:30 or faster. The dumbbell loading should be light-to-moderate and allow you to complete the dumbbell snatches in 2:00 or faster. Relax your shoulders during the double-unders, and keep your hands close to your sides. During the snatches, make sure you stand tall before using your arms. Pulling or shrugging early will fatigue your shoulders even more and tank your second set of double-unders. If you are signed up for the Service Cup, don't forget to log your scores.

Be sure to check out the Service Cup website for more information, rules, and standards.

Intermediate option:
For time:
100 single-unders
50 alternating dumbbell snatches
100 single-unders

Time cap: 5 minutes

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
For time:
75 single-unders
35 alternating dumbbell snatches
75 single-unders

Time cap: 5 minutes

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Resources:
The Double-Under
The Dumbbell Snatch
The Single-Under

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Service Cup Workout 1

For time:
50 wall-ball shots
50 box jump-overs
50 wall-ball shots
50 medicine-ball box step-overs
50 wall-ball shots
50 lateral burpee box jump-overs

Time cap: 25 minutes

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

Post time to comments.

Stimulus and Strategy:
Service Cup Workout 1 is a mental grind, so plan to keep chipping away at the reps and pushing forward. If you're signed up for the Service Cup, perform one of the competition variations. If you're not signed up, scale the workout to fit your needs and capacity.

The medicine ball load should be light, allowing you to complete each set of wall-ball shots in 3:30 or faster. Aim for fast sets of at least 10 reps with short breaks in between — if you can hang on for bigger chunks, do it. Don't fatigue yourself on the box movements; keep moving and chipping away at the reps. Slow is smooth, and smooth is fast.

Keep in mind there's a 25-minute time cap, so give it your all until the very end. If you're signed up for the Service Cup, don't forget to log your scores.

Be sure to check out the Service Cup website for more information, rules, and standards.

Intermediate option:
For time:
50 wall-ball shots
50 box jump-overs
50 wall-ball shots
50 medicine-ball box step-overs
50 wall-ball shots
50 lateral burpee box jump-overs

Time cap: 25 minutes
Step-ups are allowed.

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

Beginner option:
For time:
20 wall-ball shots
20 box step-overs
20 wall-ball shots
20 medicine-ball box step-overs
20 wall-ball shots
20 lateral burpee box step-overs

Time cap: 25 minutes

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

Resources:
The Wall-Ball Shot
Box Jump-Over Variations
The Medicine-Ball Box Step-Over
The Lateral Burpee Box Jump-Over

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Rest Day

Optimal Nutrition: The Goalpost Doesn’t Move

Everyone's got an opinion on food. Ours hasn't changed in 25 years, because it works. Food quality and quantity. Activity levels. Strategies that hold up for everyday athletes, elite competitors, and anyone managing chronic disease. This episode digs into all of it. No trends. No gimmicks. Just what the science and hundreds of thousands of CrossFit athletes have proven. And if you want to learn even more about how to dial in your nutrition or help others do the same, check out our Applied Nutrition courses near you.

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Service Cup Workout 3

Part A
On a 15-minute clock, for time:
10 shuttle runs
15 clean and jerks
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks

One shuttle run is 25 feet down and 25 feet back.

♀ 95-lb barbell
♂ 135-lb barbell

Part B
At 15 minutes, on a 3-minute clock:
Build to a 1-rep-max clean and jerk

Post time and heaviest lift to comments.

Stimulus and Strategy:
Today, you'll take on a two-part workout as part of the 2026 Everyday Hero Service Cup. Complete Part A quickly for as much rest as possible before starting Part B.

If you're signed up for the Service Cup, perform one of the competition variants and log your scores. If you're not signed up, scale the workout to fit your needs and capacity.

Expect this one to get you breathing heavy with a barbell in hand. Shoot to finish Part A in 8-15 minutes, then find a 1-rep-max clean and jerk in a 3-minute window once the clock hits 15 minutes. The sooner you finish Part A, the more rest you'll have before the max-effort lift.

The load for Part A is meant to be moderate, allowing for some touch-and-go reps at a quick cadence. Part B is a fun opportunity to lift heavy while fatigued — keep your mechanics sound and aim for two to four good lifts in this tight timeframe.

If you're signed up for the Service Cup, don't forget to log your scores. Be sure to check out the Service Cup website for more information, rules, and standards.

Intermediate option:
Part A
On a 15-minute clock:
10 shuttle runs
15 clean and jerks
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks

One shuttle run is 25 feet down and 25 feet back.

♀ 65-lb barbell
♂ 95-lb barbell

Part B
At 15 minutes, on a 3-minute clock:
Build to a 1-rep-max clean and jerk

Beginner option:
Part A
On a 15-minute clock:
7 shuttle runs
15 clean and jerks
7 shuttle runs
12 clean and jerks
7 shuttle runs
9 clean and jerks
7 shuttle runs
9 clean and jerks

One shuttle run is 25 feet down and 25 feet back.

♀ 35-lb barbell
♂ 45-lb barbell

Part B
At 15 minutes, on a 3-minute clock:
Build to a 1-rep-max clean and jerk

Resources:
Shuttle Run Tips
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk

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Service Cup Workout 2

Complete as many reps as possible in 8 minutes of:
50-foot back rack lunges
25 pull-ups
50-foot front rack lunges
25 chest-to-bar pull-ups
50-foot overhead lunges
Max bar muscle-ups

♀ 80-lb barbell
♂ 115-lb barbell

Post reps to comments.

Stimulus and Strategy:
Today, we’re completing Service Cup Workout 2. Get ready for a chipper-style workout that increases in difficulty — the pulling movement gets more advanced as the hold position for the lunges gets more challenging.

If you're signed up for the Service Cup, perform one of the competition variations. If you're not signed up, scale the workout to fit your needs and capacity. The barbell load should be light to moderate, allowing you to complete each set of lunges in 1-2 sets. If you can perform both pull-ups and chest-to-bar pull-ups but struggle with or don't yet have bar muscle-ups, perform the workout as written — today may be the day you get your first one.

If you're signed up for the Service Cup, don't forget to log your scores.

Be sure to check out the 2026 Everyday Hero Service Cup website for more information, rules, and standards.

Intermediate option:
Complete as many reps as possible in 8 minutes of:
50-foot back rack lunges
25 jumping pull-ups
50-foot front rack lunges
25 pull-ups
50-foot overhead lunges
Max chest-to-bar pull-ups

♀ 60-lb barbell
♂ 85-lb barbell

Beginner option:
For time:
30-foot back rack lunges
15 ring rows
30-foot front rack lunges
15 ring rows
30-foot overhead lunges
15 jumping pull-ups

Time cap: 8 minutes

♀ 15-lb barbell
♂ 25-lb barbell

Resources:
The Back Rack Lunge
The Kipping Pull-Up
The Front Rack Lunge
The Kipping Chest-to-Bar Pull-Up
The Overhead Lunge
The Kipping Bar Muscle-Up
Jumping Pull-Up Progression
The Ring Row

Find a gym near you:
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On a 20-minute clock:

From 0:00-10:00, for time:
Run 1,600 meters

10:00-20:00:
Build to a 5-rep-max bench press

Post time and load to comments.

Stimulus and Strategy:
Today we have a hard mile run effort, followed by 10 minutes to find a heavy 5-rep bench press.

Push hard on the mile — don't treat it as a warm-up for the bench press. When it's time to lift, complete 4-5 sets with 2 minutes of rest between each, building up to your heaviest 5-rep bench press for the day.

Intermediate option:
Same as Rx'd.

Beginner option:
On a 20-minute clock:

From 0:00-10:00, for time:
Run 800 meters

10:00-20:00:
Build to a 5-rep-max bench press

Resources:
Pose Running Drills | Pose Alignment
The Bench Press

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Rest Day

In CrossFit, We Don’t Negotiate On This and Neither Should You

Why did CrossFit’s founder insist that "range of motion is non-negotiable”? Discover how moving through full, natural ranges in functional movements not only maximizes your performance and power output but also serves as your best defense against injury. Learn when ROM can be modified, how to safely progress toward ideal positions, and why settling for limited movement patterns might hold back your performance potential.

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Complete as many reps as possible in 12 minutes of:
2 wall walks
2 legless rope climbs

Add 1 wall walk every round.

Post reps to comments.

Stimulus and Strategy:
Today, we have a gymnastics couplet with legless rope climbs and ascending wall walks.

Shoot to complete sets of 2 wall walks in 45 seconds or faster; scale the range of motion up the wall as needed, but the goal is to get inverted today. Rope climbs should be done in under 1 minute — scale by using your legs, reducing the range of motion, or substituting pull-to-stands. If you can, give the legless rope climbs a try, even if you can't get all the way to the top.

Intermediate option:
Complete as many reps as possible in 12 minutes of:
2 wall walks
2 rope climbs

Add 1 wall walk every round.

Beginner option:
Complete as many reps as possible in 12 minutes of:
2 inchworm + push-ups
2 pull-to-stands

Add 1 inchworm + push-up every round.

Resources:
The Wall Walk
The Legless Rope Climb
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Inchworm + Push-Up

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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 260429.

Post your time to the comments.

Stimulus and Strategy:
Today's workout is the CrossFit benchmark Andi. We last completed this workout in April, so you have an opportunity see if you can improve your time.

Go for large sets from start to finish — ideally opening with at least 20 reps, then several sets of 15, never dropping below 10. If you're unable to hit that stimulus, reduce load or volume as needed.

In the warm-up, expect to demonstrate 15 sound, unbroken reps of each movement to earn that load for the workout. Don't mistake the light loads as an invitation to go as prescribed when that's not normally your approach — choose an easy load and move faster instead.

With a light load and high volume, it's easier to shorten your range of motion or move poorly as you fatigue. Maintain full range of motion through all movements, and don't be surprised if you need to slow down at some point to clean up your technique.

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

Find a gym near you:
View the CrossFit map

Rest Day

Are You Sick, Well, or Fit? Why You Need to Track Your Health Markers

Fitness isn't a look. It's a capacity. CrossFit defines fitness as the ability to perform well across a wide range of tasks, movements, and time domains, and health as the ability to sustain that capacity for life. Picture a continuum running from sickness to wellness to fitness. Where you sit on it determines your buffer against disease. Track the numbers that matter: blood sugar, lipid profiles, and performance markers. Then use what you learn. Every healthy behavior you adopt moves you further up the continuum, building the vitality and resilience that keep decrepitude at bay.

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15-12-9 reps for load and time of:
Hang power cleans
Bar-facing burpees

Use the same weight for all three sets.
All hang power clean sets must be unbroken; if you drop the bar, start the set over.

Post load and time to comments.

Stimulus and Strategy:
Today's conditioning element is a mix of heavy and fast movements. Shoot to complete this workout in under 8 minutes; advanced athletes may finish in closer to 5.

Find a challenging hang power clean weight you can maintain for unbroken sets — a general guideline is 60-70% of your 1-rep max. If you drop the bar on any set, you must start over, so the load should be heavy enough that you'll want a little rest before each round of cleans to keep them unbroken.

Try to maintain a steady, consistent pace on the burpees. The rounds of 15 and 12 can even be treated like a "hard rest" before the next set of cleans, while the final 9 reps should be a sprint to the finish.

Intermediate option:
Same as Rx'd.

Beginner option:
15-12-9 reps for load and time of:
Hang power cleans
Bar-facing up-down + step-overs

Use the same weight for all three sets.
All hang power clean sets must be unbroken; if you drop the bar, start the set over.

Resources:
The Hang Power Clean
The Bar-Facing Burpee
The Bar-Facing Up-Down + Step-Over

Find a gym near you:
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For time:
800-meter run
42 kettlebell swings
21 kettlebell goblet squats
30 kettlebell swings
15 kettlebell goblet squats
18 kettlebell swings
9 kettlebell goblet squats
800-meter run

♀ 53-lb kettlebell
♂ 70-lb kettlebell

Post time to comments.

Stimulus and Strategy:
Today we have a hard workout bookended by 800-meter runs. Shoot to push hard on each run, maintaining a fast pace through the second effort to bring it all home.

Choose a load that allows for larger kettlebell swing sets with no more than two breaks per round. Try to go unbroken on the squats.

Intermediate option:
For time:
800-meter run
42 kettlebell swings
21 kettlebell goblet squats
30 kettlebell swings
15 kettlebell goblet squats
18 kettlebell swings
9 kettlebell goblet squats
800-meter run

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Beginner option:
For time:
400-meter run
21 Russian kettlebell swings
21 kettlebell goblet squats
15 Russian kettlebell swings
15 kettlebell goblet squats
9 Russian kettlebell swings
9 kettlebell goblet squats
400-meter run

♀ 18-lb kettlebell
♂ 26-lb kettlebell

Resources:
The Kettlebell Swing
The Kettlebell Goblet Squat
The Russian Kettlebell Swing

Find a gym near you:
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Push press 5-5-5-5-5 reps

Compare to 250709.

Post loads to comments.

Stimulus and Strategy:
Today's heavy day focuses on building strength overhead. Build to a challenging set of 5 push presses, then stay at that weight for all 5 working sets.

Your working weight shouldn't lead to failure, but it should require at least 2 minutes of rest — aim for 70% or more of your 1-rep max across all 5 sets, resting 2-3 minutes between them. You can choose whether to touch-and-go or stop and reset between each rep, depending on your comfort level today.

Intermediate option:
Same as Rx'd.

Beginner option:
Same as Rx'd.

Resources:
The Push Press

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Rest Day

Strength Training Isn’t Optional for Women. It’s a Must.

Most of what passes for "strength training" for women isn't building the one thing that determines how they age: muscle. From immune resilience to bone density to metabolic health, the research points to the same lever, and it's not the number on the scale. Here's why every woman needs to put down the light dumbbells and pick up a barbell.

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5 rounds for time of:
200-meter run
20 air squats
20 push-ups
20 lunges

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Stimulus and Strategy:
Today's workout is simple but challenging, regardless of your ability level. Some of you may have done it at the 2026 CrossFit Owners and Coaches Conference in the park.

If you're proficient with the movement, challenge yourself to move at a very fast pace from the start and hang on. Expect the squat-and-lunge combination to fatigue your legs more than you might anticipate — these movements will make the runs harder too, so try to hold a steady, consistent pace. The push-ups may end up being the toughest part when performed with great mechanics and full range of motion. Be strategic about how you manage your reps: break them up before muscular failure sets in, and use short rest breaks.

Intermediate option:
5 rounds for time of:
200-meter run
20 air squats
10 push-ups
20 lunges

Beginner option:
5 rounds for time of:
200-meter run
10 air squats
10 push-ups from the knees
10 lunges

Resources:
Running | Falling Forward
The Air Squat
The Push-Up
The Lunge
Push-Up From the Knees

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21-15-9* reps for time of:
Clean and jerks
Echo bike calories

*Women complete 15-12-9 Echo bike calories.

Then, at 20 minutes:
Build to a challenging power clean and jerk

♀ 65-lb barbell
♂ 95-lb barbell

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Stimulus and Strategy:
Today's time domain tells you everything you need to know about this workout — it's fast! The light clean and jerks are meant to be completed in 1-3 sets across all rounds, with only brief rest breaks. Choose a load that lets you do at least 15 reps with smooth, high-quality movement. The bike is low skill, low repetition, but will challenge your respiratory system — find a calorie count that lets you hold a consistent moderate-to-hard effort. It should feel uncomfortable, but manageable. The set of 21 shouldn't take longer than 90 seconds. Today is about moving fast and consistently, with enough clarity and control to move the barbell well.

After the workout, feel free to take 10 minutes — or until your clock hits 20 minutes — to build to a challenging but not maximal power clean and jerk.

Intermediate option:
15-12-9 reps for time of:
Clean and jerks
Echo bike calories

Women complete 12-9-6 Echo bike calories.

Then, at 20 minutes:
Build to a challenging power clean and jerk

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
15-10-5 reps for time of:
Clean and jerks
Echo bike calories

Women complete 12-8-4 Echo bike calories.

Then, at 20 minutes:
Build to a challenging power clean and jerk

♀ 35-lb barbell
♂ 45-lb barbell

Resources:
The Power Clean and Push Jerk
Rogue Echo Bike

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Rest Day

A Coach for Coaches: What Chuck Carswell Taught Me

Chuck Carswell has spent two decades as the heart of CrossFit's coaching education, shaping thousands of trainers with humility, patience, and an infectious laugh. This is a look at the coach behind the seminars: what makes him beloved, what makes him effective, and 10 videos and articles where you can learn from him directly. Whether you’re an athlete trying to improve a little bit every day, a coach who wants to learn from the best, or just want some hard-earned wisdom to help you over your next hurdle in life, this is for you

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On a 10-minute clock, complete:
50 burpee pull-ups
75 kettlebell swings
Max burpee pull-ups in the remaining time

The pull-up bar should be 6 inches above the fingertips with arms extended overhead. Your score is the number of burpee pull-ups completed.

♀ 35-lb kettlebell
♂ 53-lb kettlebell

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Stimulus and Strategy:
Today's workout is a grind with a “rewarding” push at the end! Move through the first set of burpee pull-ups and kettlebell swings as quickly as possible, then, in the remaining time, perform as many burpee pull-ups as possible. Aim to complete the first set of burpee pull-ups in under 6 minutes. Choose a light kettlebell load that allows you to finish the swings in under 3:30 and in 2-3 sets. You should have at least 30 seconds to complete burpee pull-ups at the end of the workout. Some advanced athletes may have 3 minutes or more.

Intermediate option:
On a 10-minute clock, complete: 35 burpee pull-ups
50 kettlebell swings
Max burpee pull-ups in the remaining time

Fingertips should touch the pull-up bar with arms extended overhead. Your score is the number of burpee pull-ups completed.

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Beginner option:
On a 10-minute clock, complete:
25 burpees
25 jumping pull-ups
50 kettlebell swings
Max burpee jumping pull-ups in the remaining time

Mid-forearm should touch the pull-up bar with arms extended overhead. Your score is the number of jumping burpee pull-ups completed.

♀ 15-lb kettlebell
♂ 25-lb kettlebell

Resources:
The Burpee Pull-Up
The Kettlebell Swing
Burpee Pull-Up Tips
The Burpee
Jumping Pull-Up Progression

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Front squat 3-3-3-2-2-1-1 reps

Compare to similar on 260707 and 260408.

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Stimulus and Strategy:
Today's the day to lift heavy relative to your capacity. It's a session that demands full focus and attention on every set. Check back on your most recent heavy front squat days from April 8 and July 7 to help navigate today's weight, or if you know a recent 1-rep-max front squat, aim for 75% or more of that number. If you did yesterday's workout, expect today's legs to reflect it — don't be discouraged if the weight feels lighter than usual. Start a new set every 3 minutes so you get plenty of rest between lifts; if you don't need that much recovery, go heavier, as long as your mechanics hold up. Newer athletes should lighten the load and prioritize quality reps over chasing heavier numbers.

Intermediate option:
Same as Rx'd

Beginner option:
Front squat 5-5-5-5-5-5-5 reps

Resources:
The Front Squat

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Fight Gone Bad

3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing for calories
Rest 1 minute

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

Compare to 250503.

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Stimulus and Strategy:
Fight Gone Bad is a classic CrossFit benchmark that targets metabolic conditioning and stamina. The goal is to stay in constant motion while avoiding full muscular fatigue in any one movement.

Before you start, pull up your score from May 3, 2025, so you have a clear target to beat. Hold full range of motion on every movement throughout. On the rower, keep moving continuously but only push as hard as you can without dragging down your other reps — it's already your lowest-rep station, so it's not worth it to go too hard there. Pick one movement you're strongest at and go all-out on it for your highest score, holding moderate, steady reps. You'll rack up the biggest total by leaning hard into push presses and wall-ball shots while easing off on sumo deadlift high pulls and rowing.

Intermediate option:
Same as Rx'd.

Beginner option:
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box step-ups
1 minute of push presses
1 minute of rowing for calories
Rest 1 minute

♀ 35-lb barbell, 6-lb medicine ball to a 9-foot target, and a 12-inch box
♂ 45-lb barbell, 10-lb medicine ball to a 10-foot target, and a 20-inch box

Resources:
The Wall-Ball Shot
The Sumo Deadlift High Pull
The Box Jump
The Push Press
Rowing Technique Tips
The Box Step-Up

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