3 rounds for time of:
12 dumbbell squat cleans
24 toes-to-bars
400-meter run

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Stimulus and Strategy:
Today’s workout is a 3-round triplet reminiscent of the benchmark workout Helen. Aim to hang on to the dumbbells and go unbroken for as many sets as possible. Unlike Helen, the run is last because it will force you to push the pace on the final round.

Scaling:
Reduce the load of the dumbbells. Reduce the distance of the run.

To reduce the complexity of the squat cleans, perform hang dumbbell squat cleans. For the toes-to-bars, reduce the range of motion by bringing the knees up to the armpits or the chest.

In case of injury or limitation, for the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the dumbbell squat cleans, consider single-dumbbell squat cleans, power cleans, or goblet squats. For the toes-to-bars, perform V-ups or sit-ups.

Intermediate option:
3 rounds for time of:
12 dumbbell squat cleans
24 toes-to-bars
400-meter run

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
3 rounds for time of:
12 dumbbell squat cleans
12 hanging knee raises
200-meter run

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
To increase the cycle time of the dumbbell squat cleans, try keeping your feet in a position where you can both pull off the floor and squat. This will keep you from having to adjust your feet on every rep.

Resources:
The Dumbbell Clean
The Kipping Toes-to-Bar
From the Archives: Running Technique
Hanging Knee Raises

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Deadlift 5-5-5-5-5 reps

Compare to 230723.

Post load to comments.

Stimulus and Strategy:
Today is a heavy day. As always, heavy is relative to each athlete's capacity and experience. You will benefit from today's effort if you work to your limits. Experienced athletes should build to a heavy set of 5 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Scaling:
Reduce the loading of the barbell as needed to maintain consistently sound mechanics. If you are unable to achieve a sound setup with the barbell on the floor, consider lifting from an elevated surface.

To adjust the complexity of the lift, consider performing a sumo deadlift, or deadlift with a pair of kettlebells or dumbbells.

In case of an injury or limitation, consider performing good mornings or GHD hip extensions.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
During the deadlift, imagine a string between your belly button and sternum. To maintain a flat back throughout the lift, keep this string tight.

Resources:
The Deadlift

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3 rounds for time of:
40 burpees
200 double-unders

Post time to comments.

Stimulus and Strategy:
Today’s workout is a couplet with a higher volume of reps in each round. The goal is to maintain a consistent pace throughout both movements and avoid “hitting the wall.” Coming out hot on the burpees does you no good if you end up crawling to the finish line. Aim to complete a single round in 7 minutes or less.

Scaling:
Reduce the reps of both the burpees and the double-unders to hit the stimulus of the workout.

To reduce the complexity of the burpees, perform up-downs. For the double-unders, perform 2-3 minutes of double-under attempts or single-unders.

In case of injury or limitation, perform burpees or up-downs to a raised surface (e.g., a bench or a box). For the double-unders, consider 500 meters on a rower or 1,000 meters on an Echo bike per round.

Intermediate option:
3 rounds for time of:
30 burpees
100 double-unders

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

Coaching cues:
During the burpees, focus on jumping your feet as close as possible to your hands. This will maximize efficiency and minimize any extra steps or shuffles needed before finishing the rep.

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

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Rest Day

Why CrossFit Loves Hyrox (and Why That’s a Good Thing)

Lately, there's been a buzz about Hyrox possibly overtaking CrossFit as the next big thing in fitness — and as someone who's lived and breathed CrossFit for years, I've got some thoughts. Spoiler alert: They're not the same, and that's a good thing. This isn’t a battle. It’s a brilliant intersection. Here's my take on how Hyrox and CrossFit can — and should — thrive side by side.

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3 rounds for time of:
7 wall walks
14 front squats
21 kettlebell swings

♀ 115-lb barbell, 53-lb kettlebell
♂ 165-lb barbell, 70-lb kettlebell

Stimulus and Strategy:
Today’s workout is a triplet focused on stamina with a moderate-to-heavy load. Go into each set trying to perform reps unbroken. However, the goal is to choose a weight that allows you to complete both the front squats and kettlebell swings in one to two sets. All athletes should aim to complete a single round in 4 minutes or less.

Scaling:
Reduce the volume of wall walks, and the loading of the barbell and kettlebell.

Reduce the complexity of the wall walks by reducing the range of motion. If necessary, athletes can also perform inchworms with a push-up. For the kettlebell swings, perform Russian kettlebell swings.

In case of injury or limitation, perform back squats, goblet squats, or air squats in place of the front squats. For the kettlebell swings, consider single-arm kettlebell swings or kettlebell deadlifts.

Intermediate option:
3 rounds for time of:
4 wall walks
14 front squats
21 kettlebell swings

♀ 75-lb barbell, 35-lb kettlebell
♂ 115-lb barbell, 53-lb kettlebell

Beginner option:
3 rounds for time of:
4 inchworms + push-up
14 front squats
21 Russian kettlebell swings

♀ 35-lb barbell, 18-lb kettlebell
♂ 45-lb barbell, 26-lb kettlebell

Coaching cues:
On the wall walks, focus on keeping your hips over your shoulders as you walk back to the wall. Taking smaller steps with your hands can help with this. Then, as you get more confident, increase the length of your steps to reduce the cycle time of reps.

Resources:
The Wall Walk
The Front Squat
The Kettlebell Swing
Inchworm + Push-Up
The Russian Kettlebell Swing With Jeff Martone

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 20 minutes of:
15 chest-to-bar pull-ups
50-foot dumbbell overhead walk
30 AbMat sit-ups
100-foot dumbbell front-rack carry
45 box step-ups
150-foot dumbbell farmers carry

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box

Post times to comments.

Stimulus and Strategy:
Today’s workout is a longer effort. Expect this to be more of a grind rather than a sprint through each round. Most athletes should aim to complete around three to four rounds. Choose a load for the dumbbells that allows you to maintain unbroken overhead walks, front-rack carries, and farmers carries.

Scaling:
Reduce the loading of the dumbbells, the distance of the carries, and the volume of AbMat sit-ups and box step-ups.

To reduce the complexity of the chest-to-bar pull-ups, perform a chin-over-bar pull-up, a jumping chest-to-bar pull-up, or a ring row. As for the box step-ups, reduce the height of the box or perform alternating lunges.

In case of injury or limitation, perform single-arm ring rows in place of the chest-to-bar pull-ups. For the AbMat sit-ups, perform plank holds for 30 seconds to 1 minute. If there is an overhead limitation, perform a second front-rack carry or farmers carry.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
15 chin-over-bar pull-ups
50-foot dumbbell overhead walk
30 AbMat sit-ups
100-foot dumbbell front-rack carry
45 box step-ups
150-foot dumbbell farmers carry

♀ 20-lb dumbbells, 20-inch box
♂ 35-lb dumbbells, 24-inch box

Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
15 ring rows
50-foot dumbbell overhead walk
15 AbMat sit-ups
100-foot dumbbell front-rack carry
15 box step-ups
150-foot dumbbell farmers carry

♀ 10-lb dumbbells, 12-inch box
♂ 15-lb dumbbells, 20-inch box

Coaching cues:
During the farmers carry, focus on pulling your shoulders back and down — sticking your lats in your back pocket — as you are walking with your dumbbells.

Resources:
The Chest-to-Bar Pull-Up
The AbMat Sit-Up
The Box Step-Up
The Dumbbell Farmers Carry

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Rest Day

CrossFit Makes You Athletic? Here’s Why That’s a Lie (And Why It Still Matters)

Everyone loves to argue over whether CrossFit creates athletes — or just really fit humans. Scroll through social media, and you’ll find hot takes, call-outs, and reaction videos claiming CrossFit athletes are just pretending to be athletic. But the truth is far less sexy and way more powerful: CrossFit doesn’t teach you to sink three-pointers or master a tennis serve, but it does build the raw physical capacity — the strength, speed, balance, and stamina — that fuels athletic greatness. So, let’s cut through the noise and finally settle it: What does CrossFit really do, and what are we actually training for?

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Karen

For time:
150 wall-ball shots

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

Compare to 210603.

Post time to comments.

Stimulus and Strategy:
Today’s workout is a classic benchmark containing a high volume of a light weightlifting movement. If you have completed this workout before, be sure to look back at your score to help you navigate today’s effort. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required to log your best time.

Scaling:
Reduce the total number of reps. Reduce the weight of the medicine ball.

To reduce the complexity of the wall-ball shot, consider reducing the height of the target. You may also consider performing thrusters with a light pair of dumbbells.

In case of injury or limitation, perform dumbbell front squats for an overhead limitation or dumbbell push presses for a squat limitation.

Intermediate option:
For time:
150 wall-ball shots

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

Beginner option:
For time:
75 wall-ball shots

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

Coaching cues:
In each wall-ball shot, focus on pulling yourself to the bottom of each rep versus “falling” or collapsing to the bottom of the squat. This means actively thinking about screwing your feet into the ground and pulling the hips down to the bottom of the squat (hip crease below parallel).

Resources:
The Wall-Ball Shot

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Power clean 3-3-3-3-3 reps

Compare to 221204.

Post loads to comments.

Stimulus and Strategy:
Today’s workout is a heavy day. Heavy is relative to each athlete. Each set is meant to be completed unbroken and in a touch-and-go fashion. Resting at the hips or the rack position is OK. Increase the weight across each set as long as technique and safety are maintained. Rest as needed between sets.

Scaling:
Reduce the loading of the barbell to maintain the safety and integrity of the lifts.

Use dumbbells to decrease the complexity of the movements.

In case of injury or limitation, perform the lift with a single dumbbell. The lift can also be broken down into bodyweight movements like hip extensions and box jumps.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
Focus on finishing the pull of each lift (aka, getting as tall as possible). James Brown said it best: “You gotta get up to get down.”

Resources:
The Power Clean

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For time:
1,000-meter run
30 handstand push-ups
1,000-meter row

Compare to 110527.

Post time to comments.

Stimulus and Strategy:
Today’s workout is a classic chipper-style workout and a repeat from the 2011 CrossFit Regionals season. Push the pace on the run, but only as fast as you can get to the handstand push-ups and get to work immediately. The row following the handstand push-ups should be an “all-out” effort to get this workout across the finish line. Work hard and have fun today!

Scaling:
Reduce the distance of both the run and the row, and the volume of the handstand push-ups.

To reduce the complexity of the handstand push-ups, first begin by cutting the number of reps. Use this option if you have handstand push-ups, but the volume in this workout is too much — consider 10-20 reps. If you are not able to do handstand push-ups, consider pike push-ups or dumbbell push presses.

In case of an injury or limitation, consider substituting the run with a 1,750/2,500-meter Echo bike or an 800/1,000-meter row. For the row, consider substituting with a 1,750/2,500-meter Echo bike or a 1,000-meter run.

**Intermediate option:*
Same as Rx’d.

Beginner option:
For time:
400-meter run
30 dumbbell push presses
500-meter row

♀ 15-lb dumbbells
♂ 20-lb dumbbells

Coaching cues:
If you are kipping your handstand push-ups today, focus on keeping your hips on the wall while you bring your knees toward your chest. If you want to keep your reps quick, don’t bring your knees down too far. If you need more momentum from your legs, bring your knees down further.

Resources:
Running | Position Drill
The Kipping Handstand Push-Up
Rowing
The Dumbbell Push Press

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Rest Day

When to Take Your Foot Off the Gas in CrossFit

CrossFit is built on the power of intensity — but there are moments when chasing the clock isn’t the answer. Whether you're returning from injury, learning a new skill, refining technique, or developing a specific capacity like stamina, easing off the gas can actually accelerate your long-term progress. In this article, Stephane Rochet (CF-L3) explores the critical times when dialing back intensity isn’t a step backward — it’s the smartest move you can make.

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For time:
40 pull-ups
40 burpees
20 power snatches

Rest 3 minutes

For time:
30 pull-ups
30 burpees
15 power snatches

Rest 2 minutes

For time:
20 pull-ups
20 burpees
10 power snatches

♀ 75 lb
♂ 115 lb

Post total time to comments.

Stimulus and Strategy:
Today’s workout is three intervals with descending rep schemes. The rest in between each interval should allow you to keep intensity high throughout the entire effort. Aim for big to unbroken sets of reps on both the pull-ups and burpees. The loading of the barbell should be light to moderate and allow you to perform some touch-and-go reps.

Scaling:
Reduce the loading of the barbell. Reduce the reps of any of the movements.

To reduce the complexity of pull-ups, perform jumping pull-ups or ring rows. For the burpees, perform up-downs. For the power snatches, perform hang power snatches or dumbbell snatches.

In case of injury or limitation, perform single-arm ring rows or dumbbell rows for the pull-ups. For the power snatches, perform power cleans if there is an overhead limitation.

Intermediate option:
For time:
20 pull-ups
40 burpees
20 power snatches

Rest 3 minutes

For time:
15 pull-ups
30 burpees
15 power snatches

Rest 2 minutes

For time:
10 pull-ups
20 burpees
10 power snatches

♀ 65 lb
♂ 95 lb

Beginner option:
For time:
20 ring rows
20 burpees
20 hang power snatches

Rest 3 minutes

For time:
15 ring rows
15 burpees
15 hang power snatches

Rest 2 minutes

For time:
10 ring rows
10 burpees
10 hang power snatches

♀ 35 lb
♂ 45 lb

Coaching cues:
On the power snatch, keep the arms long as you lift the barbell off the floor. Imagine trying to flex your triceps all the way through your second pull. Then, pull your body underneath the barbell.

Resources:
The Kipping Pull-Up
The Burpee
The Power Snatch
The Ring Row
The Hang Power Snatch

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5 rounds for time of:
12 push jerks
12 back squats

♀ 95 lb
♂ 135 lb

Compare to 250107.

Post time to comments.

Stimulus and Strategy:
Today’s workout is just you and the barbell. This is also a repeat from earlier this year — look back at your score to help you better navigate today’s effort. The loading should feel moderate and allow you to perform at least 2 rounds unbroken. A short break between movements is totally fine, but some athletes may be able to finish the last push jerk, lower the bar to the back rack, and begin the back squats. If you follow the loading stimulus, the goal is to minimize rest and complete as many sets as possible unbroken. This workout should take less than 10 minutes. Some advanced athletes may be able to go sub-5. The barbell should come from the floor. Do not use a rack unless there is an injury or limitation.

Scaling:
Reduce the load of the barbell to maintain the safety and integrity of each movement, including being able to get the barbell safely from the ground to the back rack even under fatigue.

Reduce the complexity of the push jerks by performing push presses or shoulder presses. Consider using dumbbells to reduce the complexity of both movements.

In case of injury or limitation, perform single-arm dumbbell push jerks or push presses, and dumbbell goblet squats. To eliminate the barbell, perform push-ups and air squats.

Intermediate option:
5 rounds for time of:
12 push jerks
12 back squats

♀ 65 lb
♂ 95 lb

Beginner option:
3 rounds for time of:
12 push jerks
12 back squats

♀ 35 lb
♂ 45 lb

Coaching cues:
Each squat in today’s workout can be done quickly, but make sure you are keeping your weight balanced about your feet. Move too quickly, and the weight may pull you into your toes. Slow it down, regain your balance and then increase the speed as you are able.

Resources:
The Push Jerk
The Back Squat

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Rest Day

CrossFit Means Failure

CrossFit doesn’t just challenge your body — it rewires how you view success and failure. In this brutally honest (and strangely motivating) piece, we explore why CrossFit never gets easier, how failure becomes your most powerful coach, and why falling short might be the greatest victory of all. Ready to get uncomfortable? Read on.

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For time:
50 box jumps
40-calorie Echo bike
30 deadlifts
40-calorie Echo bike
50 box jumps

♀ 155 lb and a 20-inch box
♂ 225 lb and a 24-inch box

Post time to comments.

Stimulus and Strategy:
Today’s workout is an upside-down pyramid — the reps go down and then back up to finish. Don’t let the first set of box jumps dictate the rest of the workout. In other words, you want to move at a pace that still allows you to push through the exercises that follow. Come out too hot, and this workout becomes a struggle really quickly. Manage your reps on the deadlifts to allow for short breaks between sets. Consider rep schemes like 10/8/7/5 or 8/7/5/5/5. Dig deep as you prepare to go back up the other side of the pyramid. Just keep moving.

Scaling:
Reduce the loading of the barbell. Reduce the reps of each movement.

To reduce the complexity of the box jumps, jump on a lower box (to preserve the jumping stimulus) or perform box step-ups. For the deadlifts, perform the lift with the bumper plates on an elevated surface.

In case of injury or limitation, for deadlifts, perform sumo deadlifts, or use dumbbells or a single kettlebell. If you do not have an Echo bike, use any machine you have available.

Intermediate option:
For time:
40 box jumps
30-calorie Echo bike
30 deadlifts
30-calorie Echo bike
40 box jumps

♀ 125 lb and a 20-inch box
♂ 185 lb and a 24-inch box

Beginner option:
For time:
30 box step-ups
20-calorie Echo bike
20 deadlifts
20-calorie Echo bike
30 box step-ups

♀ 55 lb and a 12-inch box
♂ 75 lb and a 20-inch box

Coaching cues:
As you are jumping on the box, think about each jump as a mini squat — as you load up to jump, your knees should track your toes and your weight should be balanced about your feet.

Resources:
The Box Jump
Rogue Echo Bike
The Deadlift
The Box Step-Up

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Complete as many rounds as possible in 10 minutes of:
10 push-ups
10 dumbbell snatches, right arm
10 toes-to-bars
10 dumbbell snatches, left arm

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post rounds and reps to comments.

Stimulus and Strategy:
In today’s workout, the repetitions in each round are few enough that you can move through rounds relatively quickly. Aim for a single round to take no more than about 2 minutes. Try to go unbroken through as many sets as possible, however, as grip becomes an issue, break up the toes-to-bars as needed and manage your rest time.

Scaling:
Reduce the loading of the dumbbell and volume of the push-ups and toes-to-bars.

To reduce the complexity of the push-ups, consider performing push-ups from the knees or with the hands elevated to a 30-inch box. For the dumbbell snatches, consider performing hang dumbbell snatches. For the toes-to-bars, reduce the height of the toes or consider knees-to-chests or hanging knee raises.

However, if you have toes-to-bars, but 10 reps per round is too many, reduce the reps to no less than 5. This is a great way to practice and develop the movement.

In case of injury or limitation, perform dumbbell cleans for the dumbbell snatches, dumbbell floor presses for the push-ups, and consider V-ups or sit-ups for the toes-to-bars.

Intermediate option:
Complete as many rounds as possible in 10 minutes of:
10 push-ups
10 dumbbell snatches, right arm
10 knees-to-chests
10 dumbbell snatches, left arm

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
Complete as many rounds as possible in 10 minutes of:
5 push-ups from the knees
5 dumbbell snatches, right arm
5 hanging knee raises
5 dumbbell snatches, left arm

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
On the dumbbell snatch, keep the dumbbell close to your body by imagining zippering up a jacket and keeping your elbow above the weight.

Resources:
The Push-Up
The Dumbbell Snatch
The Kipping Toes-to-Bar
Toes-to-Bar Scaling

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5 rounds for time of:
350-meter run
50-meter walking lunge

Compare to 150402.

Post time to comments.

Stimulus and Strategy:
Today’s workout is simple and effective. All you need is a 400-meter track or running route. Push the pace on the run early because it's only a matter of time before your legs begin to feel like they are filled with concrete. As you are performing the lunges, focus on gently touching the back knee to the ground to protect your knees.

Scaling:
Reduce the distance of the run and the walking lunges.

To reduce the complexity of the lunge, consider a box step-up or reverse lunge.

In case of injury or limitation, for the 350-meter run, perform 800/1,110 meters on the Echo bike or 350/450 meters on the rower.

Intermediate option:
Same as Rx’d.

Beginner option:
5 rounds for time of:
175-meter run
25-meter walking lunge

Coaching cues:
On the walking lunges, focus on driving through your front heel and the ball of the back foot as you step into the next rep.

Resources:
Running | Line Drills
The Walking Lunge

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Rest Day

Featured Article

Beyond the Open: 15 Benchmark Workouts to Guide Your CrossFit Progress Year-Round

The CrossFit Open may highlight our strengths and weaknesses, but real progress happens year-round. By strategically incorporating 15 key benchmark workouts — from strength tests to endurance challenges — you can track your fitness, identify gaps, and ensure your programming drives well-rounded improvement. Rather than training for the test, these workouts serve as checkpoints, helping you assess whether your training is building strength, stamina, and resilience across all modalities. Ready to take control of your progress? Let’s dive in.

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For time:
150 double-unders
45-calorie row
15 bar muscle-ups
120 double-unders
36-calorie row
12 bar muscle-ups
90 double-unders
27-calorie row
9 bar muscle-ups

Post time to comments.

Stimulus and Strategy:
Today’s workout is a triplet with a descending rep scheme. The row is a trap unless you are confident in your bar muscle-ups. Most athletes should pace the row and focus on using the legs to save their pull for the muscle-ups. This is a great workout to practice skills like the double-under and the bar muscle-up. Consider reducing the reps or giving yourself a time cap for these elements.

Scaling:
Reduce the reps of the double-unders and bar muscle-ups.

To reduce the complexity of the double-unders, consider giving yourself 2 minutes to accumulate reps or perform single-unders. For the bar muscle-up, consider giving yourself 2-3 minutes to accumulate reps, performing a jumping bar muscle-up, or a challenging variation of a pull-up and dip.

In case of injury or limitation, perform the calories on any machine available. For the double-unders, perform low box step-ups (4 inches) and reduce the reps to 60/40/20. For the bar muscle-ups, consider ring rows or low-ring muscle-up transitions.

Intermediate option:
For time:
90 double-unders
45-calorie row
9 bar muscle-ups
60 double-unders
36-calorie row
6 bar muscle-ups
30 double-unders
27-calorie row
3 bar muscle-ups

Beginner option:
For time:
60 single-unders
30-calorie row
6 low-ring muscle-up transitions
40 single-unders
20-calorie row
4 low-ring muscle-up transitions
20 single-unders
10-calorie row
2 low-ring muscle-up transitions

Coaching cues:
During the transition in the bar muscle-up, focus on pressing the bar into the hips and keeping the body close to the bar.

Resources:
The Double-Under
Rowing Technique Tips
The Kipping Bar Muscle-Up
The Single-Under
Low-Ring Muscle-Up Scaling

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Jorge

For time:
30 GHD sit-ups
15 squat cleans
24 GHD sit-ups
12 squat cleans
18 GHD sit-ups
9 squat cleans
12 GHD sit-ups
6 squat cleans
6 GHD sit-ups
3 squat cleans

♀ 105 lb
♂ 155 lb

Compare to 130407.

Post time to comments.

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on Feb. 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

Stimulus and Strategy:
Today, we’re completing a CrossFit Hero workout. Expect this effort to be a grind. Choose a weight for the barbell that allows you to perform singles relatively quickly. As a gauge, your goal should be to perform at least 5 squat cleans in a minute. For the GHD sit-ups, if you are not familiar with this movement and consistently training on the GHD, reduce the reps and range of motion.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the GHD sit-ups, reduce the range of motion, or perform V-ups or sit-ups. For the squat cleans, consider hang squat cleans with a barbell or dumbbells.

In case of injury or limitation, for the squat cleans, consider single-dumbbell hang squat cleans or goblet squats. For the GHD sit-ups, perform sit-ups or plank shoulder taps.

Intermediate option:
For time:
30 GHD sit-ups to parallel
15 squat cleans
24 GHD sit-ups to parallel
12 squat cleans
18 GHD sit-ups to parallel
9 squat cleans
12 GHD sit-ups to parallel
6 squat cleans
6 GHD sit-ups to parallel
3 squat cleans

♀ 75 lb
♂ 115 lb

Beginner option:
For time:
15 sit-ups
15 hang squat cleans
12 sit-ups
12 hang squat cleans
9 sit-ups
9 hang squat cleans
6 sit-ups
6 hang squat cleans
3 sit-ups
3 hang squat cleans

♀ 35 lb
♂ 45 lb

Coaching cues:
When performing quick singles on the squat cleans, focus on getting into a proper set-up before performing your next rep. Hands on the bar, hips down, chest up, heels driving into the ground, and then take a deep breath.

Resources:
The GHD Sit-Up
The Clean

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Rest Day

Featured Article

Efficient Training: The 80/20 Rule of Fitness and How CrossFit Maximizes Results with Minimal Time

The Pareto Principle, or the 80/20 rule, suggests that 80% of results come from 20% of efforts. CrossFit embodies this principle by focusing on high-intensity, functional movements, constant variance, and mixed-modality workouts to deliver maximum fitness gains efficiently. Unlike traditional training that prioritizes volume, CrossFit optimizes intensity to drive adaptation, ensuring long-term progress without excessive time investment. With proper nutrition as its foundation, CrossFit’s methodology enables athletes to achieve elite fitness levels in less time, leaving them more opportunities to enjoy life outside the gym.

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For time:
800-meter run
25 dumbbell push presses
400-meter run
20 dumbbell push presses
200-meter run
15 dumbbell push presses

♀ 35-lb dumbbells
♂ 50-lb dumbbells

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Stimulus and Strategy:
Today’s workout is a couplet with a descending rep scheme. The runs get shorter and the reps of the push presses go down as well. The loading of the dumbbells should allow you to perform consistent sets of 10 throughout the entirety of the workout. Aim to complete this workout in 15 minutes or less.

Scaling:
Reduce the distance of each run. Reduce the loading of the dumbbells.

To reduce the complexity of the dumbbell push presses, consider using a single dumbbell and alternating arms as needed, or performing dumbbell shoulder presses.

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

Intermediate option:
For time:
800-meter run
25 dumbbell push presses
400-meter run
20 dumbbell push presses
200-meter run
15 dumbbell push presses

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
For time:
400-meter run
15 dumbbell push presses
200-meter run
10 dumbbell push presses
100-meter run
5 dumbbell push presses

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
As you drive the dumbbells overhead, focus on bringing your ribs to your hips and keeping your gaze on the horizon.

Resources:
Pose Running Drills | Lean and Pull
The Dumbbell Push Press

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For total reps:
Tabata deadlifts
Tabata box jump-overs

Tabata is 20 seconds of work, then 10 seconds of rest for 8 rounds. Complete all 8 rounds of the deadlifts, then complete all 8 rounds of the box jump-overs.

♀ 125-lb barbell and 20-inch box
♂ 185-lb barbell and 24-inch box

Post reps to comments.

Stimulus and Strategy:
Today’s workout is a double dose of Tabata — one weightlifting movement and one gymnastics movement. The goal is to move for as much of the 20 seconds as possible with minimal rest. The loading of the deadlift should be light to moderate. For the box jump-overs, consider stepping off the box before jumping into your next rep for safety. Following your last set of deadlifts, you have 10 seconds to transition to the first set of box jump-overs.

Scaling:
Reduce the loading of the deadlift. Reduce the height of the box.

To reduce the complexity of the box jump-overs, consider performing box step-overs.

In case of injury or limitation, perform sumo deadlifts or dumbbell deadlifts. For the box jump-overs, consider performing calories on any available machine.

Intermediate option:
For total reps:
Tabata deadlifts
Tabata box jump-overs

Tabata is 20 seconds of work, then 10 seconds of rest for 8 rounds. Complete all 8 rounds of the deadlifts, then complete all 8 rounds of the box jump-overs.

♀ 95-lb barbell and 20-inch box
♂ 135-lb barbell and 24-inch box

Beginner option:
For total reps:
Tabata deadlifts
Tabata box step-overs

Tabata is 20 seconds of work, then 10 seconds of rest for 8 rounds. Complete all 8 rounds of the deadlifts, then complete all 8 rounds of the box step-overs.

♀ 55-lb barbell and 12-inch box
♂ 75-lb barbell and 20-inch box

Coaching cues:
On the return of the deadlift, focus on sending the hips back and keeping the barbell close to the body until the barbell passes the knees.

Resources:
The Deadlift
Box Jump-Over Variations
Box Step-Over

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Complete as many rounds and reps as possible in 12 minutes of:
5 pull-ups
10 knees-to-elbows
15 goblet squats

♀ 35-lb kettlebell
♂ 53-lb kettlebell

Compare to 250111.

Post total reps to comments.

Stimulus and Strategy:
Today’s workout is a repeat from January. This effort has a rep scheme like you would find in the benchmark Cindy. However, in this effort, you don’t have the upper-body pressing movement. Instead, we have a triplet that focuses on the midline and lower-body stamina. Choose options that allow you to perform a single round in 2 minutes or less.

Scaling:
Reduce the loading of the kettlebell to maintain unbroken goblet squats.

Reduce the complexity of the pull-ups by performing jumping pull-ups or ring rows. For the knees-to-elbows, perform knees-to-chests, hanging knee raises, or V-ups. First, look to reduce the load of the kettlebell, but if necessary, perform an air squat.

In case of injury or limitation, perform ring rows or single-arm ring rows. For the knees-to-elbows, perform V-ups, sit-ups, or plank holds. For the goblet squats, consider air squats or lunges.

Intermediate option:
Complete as many rounds and reps as possible in 12 minutes of:
5 pull-ups
10 knees-to-chests
15 goblet squats

♀ 26-lb kettlebell
♂ 35-lb kettlebell

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
5 ring rows
10 hanging knee raises
15 air squats

Coaching cues:
When performing a gymnastics-style kipping pull-up, focus on pushing away from the bar and keeping your feet under your body. This will send you perfectly into the forward position of your next swing.

Resources:
The Kipping Pull-Up
Knees-to-Elbows Efficiency Tips
The Goblet Squat

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Rest Day

Featured Article

The CrossFit Physique: When Performance Builds a Better Body

CrossFit’s mission is to forge elite fitness, but an undeniable byproduct is its athletes' strong, capable physiques. Unlike traditional bodybuilding, which often prioritizes aesthetics over function, CrossFit’s constantly varied, high-intensity training produces bodies that are powerful, resilient, and beautiful. Rooted in the training philosophies of early strongmen and Olympic weightlifters, CrossFit builds muscle, strength, and endurance through functional movements, lifting heavy, and pushing intensity. When paired with a whole-foods-based diet, this approach delivers the ultimate combination — unmatched fitness and an athletic physique. In short, train like an athlete, and you’ll look like one, too.

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Every 5 minutes for 5 sets:
400-meter run
25 Russian kettlebell swings

♀ 53 lb
♂ 70 lb

Post times to comments.

Stimulus and Strategy:
Today’s workout contains five sprint-type efforts. The goal is to complete the run as quickly as possible, get your hands on the kettlebell, and go unbroken on your swings. You should have at least 2 minutes of rest between sets, which will allow you to recover and hit each set with intensity. Athletes who are capable of swinging the heavy kettlebell, but not for the total volume of the workout, should consider reducing the reps of the swings in each round and using the heavier bell. Push the pace on the runs, but only as much as allows you to get back to the kettlebell and immediately begin swinging.

Scaling:
Reduce the distance of the run. Reduce the loading and/or reps of the kettlebell.

To reduce the complexity of the kettlebell swings, consider reducing the range of motion or performing kettlebell sumo deadlifts.

In case of an injury or limitation, consider performing 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg instead of the run. For the kettlebell swings, consider single-arm kettlebell swings or unloaded good mornings.

Intermediate option:
Every 5 minutes for 5 sets:
400-meter run
15 Russian kettlebell swings

♀ 53 lb
♂ 70 lb

Beginner option:
Every 5 minutes for 5 sets:
200-meter run
10 Russian kettlebell swings

♀ 18 lb
♂ 26 lb

Coaching cues:
To ensure maximum contribution of the lower body during the kettlebell swings, focus on driving your heels into the ground, then squeezing your thighs and your glutes.

Resources:
Pose Running Drills | Pose Alignment
The Russian Kettlebell Swing With Jeff Martone

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4 rounds for time of:
21 front squats
15 bar-facing burpees
9 strict handstand push-ups

♀ 75 lb
♂ 115 lb

Stimulus and Strategy:
Today’s workout is a classic triplet. The barbell in this workout is on the light-to-moderate side and should be light enough to challenge you to be unbroken in each set while being heavy enough to tempt you to put it down. Be cautious of the pressing fatigue from the combination of burpees and strict handstand push-ups. Focus on managing your pace and breaking before you need to to avoid hitting failure early in this effort.

Scaling:
Reduce the loading of the front squats and the reps of handstand push-ups to no less than 5 per round.

To reduce the complexity of the strict handstand push-ups, consider pike push-ups or seated dumbbell shoulder presses.

In case of an injury or limitation, consider using dumbbells for the front squats if there is a rack position limitation. For the burpees, consider up-downs. For the strict handstand push-ups, consider single-dumbbell shoulder presses.

Intermediate option:
4 rounds for time of:
21 front squats
15 bar-facing burpees
5 strict handstand push-ups

♀ 65 lb
♂ 95 lb

Beginner option:
4 rounds for time of:
12 front squats
9 bar-facing burpees
6 seated dumbbell shoulder presses

♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells

Coaching cues:
As you are pressing out of the handstand, focus on bringing your ribs to your hips and looking across to the other side of the room. These will keep your body more well-connected and avoid excessive arching in the spine.

Resources:
The Front Squat
Bar-Facing Burpee
The Strict Handstand Push-Up

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Rest Day

Featured Article

The CrossFit Approach to Building Healthy Habits

Achieving health and fitness goals isn’t about willpower alone — it’s about creating a smart action plan, reshaping your mindset, and focusing on small, manageable steps. By automating decisions, addressing triggers, and designing environments that support healthy habits, you can reduce reliance on willpower and build momentum. Viewing willpower as a skill to practice and linking small, achievable goals to larger ambitions creates a cycle of success. Whether you’re reigniting an important goal you set months ago or preparing for the 2025 CrossFit Open, these strategies will help you stay on track and achieve lasting progress.

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10 rounds for time of:
7/10-calorie Echo bike
1 legless rope climb to 15 feet

Compare to 250205.

Post time to comments.

Stimulus and Strategy:
Today’s workout is a repeat from February. Treat each round like a back-and-forth “sprint.” For most, choose options that allow you to keep each round to 90 seconds or less and consider one of two options: one, use the same options as last time and go faster, or two, perform the workout with a more difficult scaling option. Either way is a PR. If you are working to build capacity in legless rope climbs, today could also be a good day to pace the bike to maximize your potential for the rope climbs.

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

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

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

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

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

Coaching cues:
When seated on the bike, focus on driving through the ball of the foot and sitting up tall. A more upright torso will help you breathe more efficiently and create better posture to push and pull from.

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

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Complete as many rounds and reps as possible in 8 minutes of:
30 double-unders
3 push jerks

♀ 125 lb
♂ 185 lb

Stimulus and Strategy:
Today’s workout is a weightlifting and monostructural couplet. The reps are relatively low to keep round cycle time faster for those who are proficient in both movements. Performing a single round in less than 1 minute is certainly possible, but today could also be a good day to work on double-unders, or on the push jerk under some fatigue. The loading on the barbell should feel challenging, but still allow you to perform unbroken reps in each round.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the jump rope, choose one of two options, either performing double-under attempts for 30 seconds or single-unders. For the push jerks, perform push presses.

In case of an injury or limitation, consider riding a bike for 5/7 calories. For the push jerks, consider using dumbbells if there is a rack position limitation.

Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
30 double-unders
3 push jerks

♀ 95 lb
♂ 135 lb

Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
30 single-unders
3 push jerks

♀ 35 lb
♂ 45 lb

Coaching cues:
Instead of thinking about pressing up on the barbell, think about pushing yourself down into the receiving position.

Resources:
The Double-Under
The Push Jerk

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Back squat 2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.

Compare to 221017.

Stimulus and Strategy:
Today is a heavy day. Keep in mind, heavy is relative to each athlete's capacity and experience. As long as you are working to your limits, you will benefit from today’s effort. Experienced athletes should build to a heavy set of 2 and plan to go as heavy as possible across all sets. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Scaling:
Reduce the loading of the barbell to maintain safety and the integrity of the lift.

To adjust the complexity of the lift, consider performing a goblet squat with a dumbbell or kettlebell.

In case of an injury or limitation, consider squatting with a single dumbbell or kettlebell. You can also lunge with a load or perform an unloaded air squat.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
As you stand up out of the bottom of the squat, focus on the shoulders and hips rising together while driving through your heels to stand.

Resources:
The Back Squat
Heavy Days

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