Back squat 3-3-3-3-3 reps

Compare to 240402 and 230403.

Post loads to comments.

Scaling:
Today’s workout is a heavy day. Advanced and intermediate athletes should perform triples, while less-experienced athletes should perform a few more reps and focus on the quality of their movement. Experienced athletes can go as heavy as possible and push to hit a new 3-rep max. Newer athletes should work at submaximal loads, working to refine their technique and dial in consistent movement patterns.

Intermediate option:
Same as Rx’d.

Beginner option:
Back squat 5-5-5-5-5 reps

Coaching cues:
Right before you begin to squat, take a deep breath in. With this breath, keep your belly tight, and imagine using your belly button to push your hips back and down to the bottom of the squat. Exhale as you drive out of the bottom of the squat.

Resources:
The Back Squat
What Is a Squat?

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5 rounds for time:
18/25-calorie row
25 burpees over the rower

Post times to comments.

Scaling:
Today’s workout is a gut check. Find a pace on both the rower and the burpees you can maintain and keep yourself moving. Going out “hot” on the rower does you no good if your pace slows down your burpees. Most can perform the movements as prescribed, however, consider a combination of reps and calories that allows you to finish a round in 4 minutes or less.

Intermediate option:
5 rounds for time:
15/20-calorie row
20 burpees over the rower

Beginner option:
5 rounds for time:
7/10-calorie row
10 burpees over the rower

Coaching cues:
On the burpees, stay low as you transition from one side of the rower to the next. This will decrease your cycle time.

Resources:
Rowing
Lateral Burpee Over the Rower | CrossFit Movement Demo

November 2024 Find a gym near you:
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Rest Day

Featured Article

The Primer on Protein, Part 3: Mental Health

Part 3 of the "Primer on Protein" series emphasizes the crucial role of protein in supporting mental health alongside physical health. Protein-rich foods like meat, fish, eggs, and dairy provide essential amino acids, such as tryptophan and tyrosine, which are vital for producing key neurotransmitters like serotonin and dopamine. Serotonin promotes a positive mood and resilience, while dopamine drives motivation and focus. A lack of these amino acids can negatively impact mental well-being, contributing to conditions like depression and anxiety. CrossFit’s nutrition prescription prioritizes high-quality protein intake to support both physical and mental health.

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Complete as many rounds and reps as possible in 8 minutes of:
4 kettlebell snatches, right arm
4 kettlebell snatches, left arm
12 medicine-ball cleans

♀ 35-lb kettlebell and 14-lb medicine ball
♂ 53-lb kettlebell and 20-lb medicine ball

Post rounds and reps to comments.

Scaling:
In today’s workout, there is no reason to stop. You will be moving constantly for 8 minutes. The loading of both the kettlebell and the medicine ball should allow you to perform unbroken reps throughout the entire workout. Come out fast and hang on. Remember, even though you are trying to move quickly, don’t cut the range of motion short on either movement. If you feel like you are out of control, slow down and dial in your technique before trying to speed back up.

Intermediate option:
Complete as many reps as possible in 8 minutes of:
4 kettlebell snatches, right arm
4 kettlebell snatches, left arm
12 medicine-ball cleans

♀ 26-lb kettlebell and 14-lb medicine ball
♂ 44-lb kettlebell and 20-lb medicine ball

Beginner option:
Complete as many reps as possible in 8 minutes of:
4 single-arm kettlebell swings, right arm
4 single-arm kettlebell swings, left arm
12 medicine-ball cleans

♀ 18-lb kettlebell and 6-lb medicine ball
♂ 35-lb kettlebell and 10-lb medicine ball

Coaching cues:
As you transition the kettlebell from a swing to the overhead position, loosen up your grip, punch the hand to the sky, and the thumb should finish pointing behind you. This transition is quick and the kettlebell should swing into position against the back of your forearm.

Resources:
The Kettlebell Snatch
The Medicine-Ball Clean
Single-Arm Kettlebell Swing

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For time:

15 ring muscle-ups
50-foot handstand walk
12 ring muscle-ups
100-foot handstand walk
9 ring muscle-ups
150-foot handstand walk

Post times to comments.

Scaling:
Today’s workout is a gymnastics endurance and stamina tester. Expect both the muscle-ups and the handstand walk to not play nicely with one another. With that in mind, consider your strategy for this workout. Do you go unbroken on the muscle-ups? If you do, do you have the pressing stamina to kick right up and start your handstand walk? Or are you better off breaking up your muscle-ups to preserve more gas in the tank for the handstand walk? These are questions you need to consider. Take fatigue into consideration. If you need an extra break before kicking up into a handstand or jumping up on the rings, do it. You know your body best.

Intermediate option:
For time:
9 ring muscle-ups
60-second handstand walk for distance
6 ring muscle-ups
90-second handstand walk for distance

883 ring muscle-ups
120-second handstand walk for distance

Beginner option:
For time:
9 low-ring muscle-up transitions
50-foot bear crawl
6 low-ring muscle-up transitions
100-foot bear crawl
3 low-ring muscle-up transitions
150-foot bear crawl

Coaching cues:
Delay the transition a little longer than you want to. This means letting your hips and momentum in the swing carry you as high as possible before transitioning to the bottom of the dip. This will help you last longer and maybe help you get a few extra reps.

Resources:
The Kipping Muscle-Up
The Handstand Walk
Low Ring Muscle-Up Tips | CrossFit Coaching Tips
The Bear Crawl
A New Way to Work Toward Muscle-Ups
Handstand Walk Progression With Austin Malleolo

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CHAD1000X

For time:
1,000 weighted step-ups

♀ 35-lb ruck, 20-inch box
♂ 45-lb ruck, 20-inch box

Post time to comments.

Compare to 231111.

Sara Wilkinson, CrossFit, and Rogue Fitness present the Hero workout CHAD1000X in honor of Navy SEAL Chad Wilkinson who died by suicide on Oct. 29, 2018, due to the effects of numerous deployments, several TBIs, blast-wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy, and to raise awareness for suicide prevention.

Click here to officially register and to learn more about CHAD1000X and The Step Up Foundation’s mission to raise awareness around and prevent veteran suicide.

Scaling:
Today’s workout is a long grind. Complete as a team, with a partner, or individually for time. Reduce the load and height of the step-up as needed. If you have completed this workout previously, look back and use that information to help you tackle today’s effort.

Intermediate option:
For time:
1,000 weighted step-ups
♀ 20-lb ruck, you pick the height of the step-ups
♂ 30-lb ruck, you pick the height of the step-ups

Beginner option:
For time:
1,000 unweighted box step-ups
No rucksack, you pick the height of the step-ups.

Coaching cues: During each step-up, focus on keeping your knees tracking in line with the toes and standing up by taking your chest to the sky. These two points will ensure the best posture and mechanics throughout the workout.

Resources:
The Box Step-Up
Tips for Beginners
Partner Tips
CHAD1000X Hero Workout
The Step-Up Foundation
CrossFit Hero and Tribute Workouts

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Rest Day

Featured Article

Primer on Protein, Part 2: Bones

In Part 2 of the "Primer on Protein" series, the focus shifts to the role of dietary protein in bone health. CrossFit’s nutrition prescription highlights the importance of animal foods (meat, fish, eggs, etc.), which provide high-quality protein. Protein-rich foods, especially those cooked on the bone or containing skin, provide key amino acids necessary for bone health. Diets lacking these foods can lead to lower bone density and increased fracture risk, while high protein intake, especially in older adults, is associated with stronger bones and reduced risk of osteoporosis.

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21-15-9 reps for time of:
Power snatches
Strict handstand push-ups

♀ 95 lb
♂ 135 lb

Post time to comments.

Scaling:
Today’s workout is another weightlifting and gymnastics couplet. It is actually a play on Wednesday’s workout. On Wednesday, we had movement interference with the pull of the deadlift and the pull of the strict pull-up. It was also very grippy.

Today, you will find movement interference with the pressing in the overhead position of the snatch and the pressing of the strict handstand push-up. The power snatch loading should be moderate and allow you to perform a few touch-and-go reps, as well as a few singles here and there. For the strict handstand push-ups, we recommend you be able to perform consistent sets of 5 reps unbroken if you are going to tackle the prescribed number of reps.

Movement interference is not something programmed regularly as it tends to slow us down and decrease intensity. However, movement interference does a great job of building muscular stamina and endurance.

Intermediate option:
For time:
21-15-9 reps
Power snatches
12-9-6 reps
Strict handstand push-ups

♀ 65 lb
♂ 95 lb

Beginner option:
15-12-9 reps for time of:
Power snatches
Dumbbell shoulder presses

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

Coaching cues:
Just because a movement is strict does not mean it has to be slow. As soon as your head touches the ground on the strict handstand push-ups, squeeze everything tight, push your hands into the ground, and push your head through your arms to finish the rep.

Resources:
The Power Snatch
The Strict Handstand Push-Up
The Dumbbell Shoulder Press
HSPU and You: Master the Movement

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3 rounds for time of:
35 GHD sit-ups
70 double-unders
400-meter run

Post time to comments.

Scaling:
Today’s workout is a bit of a midline burner. Expect the GHD sit-ups to challenge your posture for the double-unders and the run. This will force you to put extra emphasis on maintaining better posture and a rigid midline throughout the workout. With that said, if you are not accustomed to the GHD, you should consider scaling the reps and range of motion. If you struggle with double-unders, do not spend more than 2 minutes working on this movement. Instead, spend the 2 minutes accumulating attempts and then move on to the run after time is up.

Intermediate option:
3 rounds for time of:
25 GHD sit-ups to parallel
40 double-unders
400-meter run

Beginner option:
3 rounds for time of:
20 sit-ups
40 single-unders
200-meter run

Coaching cues:
As your midline gets fatigued, you might begin to “slouch” with your posture on your double-unders. This makes it difficult to breathe and recover. Focus on keeping a forward gaze and being as upright as possible when you are performing double-unders.

Resources:
The GHD Sit-Up
The Double-Under
Training the GHD Sit-Up
Master the Movement: Double-Unders

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Rest Day

Featured Article

The Primer on Protein, Part 1: What Is Food For

In "World Class Fitness in 100 Words," the first prescription for achieving fitness is focused on food, not exercise, highlighting the importance of nutrition. While food provides energy, it also offers crucial building blocks for the body, like amino acids, which form proteins essential for brain, muscle, and tissue function. This series explores how dietary protein supports muscle health, which is vital for longevity and disease prevention.

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

♀ 155 lb
♂ 225 lb

Post time to comments.

Scaling:
Today’s workout is a gymnastics and weightlifting couplet. Most should finish this effort in 10 minutes or less. For those proficient with these movements, it will be a sprint. However, if you can perform at least 7 reps with the prescribed deadlift weight and consistent sets of 5 unbroken strict pull-ups, then you should hit this workout as written. It might not be a sprint, but it will be an opportunity to build capacity in these two movements. If you cannot hit those targets, reduce the loading of the barbell and the difficulty of the strict pull-up.

Intermediate option:
For time:
21-15-9 reps
Deadlifts
12-9-6 reps
Strict pull-ups

♀ 125 lb
♂ 185 lb

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

♀ 55 lb
♂ 75 lb

Coaching cues:
In the deadlift, delay the knee bend on the return of the barbell. After you stand up the load, unlock your knees and then focus on sending your hips back while keeping your chest up. You should feel tension in your glutes and hamstrings — this is good. Once the bar passes the knees, you can bend the knees and return the barbell to the floor.

Resources:
The Deadlift
The Strict Pull-Up
The Ring Row
Scaling Pull-Ups for Beginners

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Complete as many rounds and reps as possible in 20 minutes of:
20 burpees
20 air squats
20 box jump-overs
20 air squats
20 toes-to-bars

♀ 20-inch box
♂ 24-inch box

Post rounds and reps to comments.

Scaling:
Today’s workout is a longer effort with a large volume of bodyweight movements. This effort will be very similar to a workout like Cindy where you are moving at a steady pace for 20 minutes. All athletes should aim to complete a single round in 5 minutes or less. If the prescribed exercises don’t allow for this, scale the reps and/or difficulty of the movement. For example, scale the toes-to-bars by reducing the reps or performing 20 hanging knee raises. Work hard and have fun with this one.

Intermediate option:
Same as Rx’d.

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
15 burpees
15 air squats
15 box step-overs
15 air squats
15 hanging knee raises

♀ 12-inch box
♂ 20-inch box

Coaching cues:
Master the basics. The air squat is a simple yet effective movement. Don’t knock it just because it is “easy.” Challenge yourself to maintain solid mechanics. The hips move back and down, heels down, knees out, lumbar arch maintained, and hips finish below the knees. Don’t skimp on these points of performance.

Resources:
The Burpee
The Air Squat
Box Jump-Over Variations
Box Step-Over
The Kipping Toes-to-Bar
Kipping Hanging Knee Raises
Find a CrossFit Course

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For time:
20-calorie Echo bike
20 clean and jerks
20-calorie Echo bike

♀ 105 lb
♂ 165 lb

Post time to comments.

Compare to 221016.

Scaling:
Today’s workout is a sprint effort. No pacing. Most know what they are capable of if they “game” the bike. However, it becomes a different story and maybe a little more scary when you dance with the unknown. The loading of the barbell should be moderate and allow you to complete the weightlifting portion of this workout with quick sets and minimal rest. Adjust load to spend no more than 4 minutes on the 20 clean and jerks, allowing for a rep at least every 12 seconds.

Intermediate option:
For time:
20-calorie Echo bike
20 clean and jerks
20-calorie Echo bike

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
20-calorie Echo bike
20 clean and jerks
20-calorie Echo bike

♀ 35 lb
♂ 45 lb

Coaching cues:
Think of the clean and jerk as two jumps. The first jump gets the barbell to the shoulders and the second jump gets the barbell from the shoulders to the overhead position.

Resources:
Rogue Echo Bike
The Clean and Jerk
The Power Clean and Push Jerk
The Power Clean and Split Jerk

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Rest Day

Featured Article

Putting “The Hopper” and Your Fitness to the Test

CrossFit emphasizes developing broad, general fitness, avoiding specialization to handle any challenge life presents. While athletes like triathletes excel in specific sports, such specialization often leads to weaknesses in other areas. CrossFit's "hopper model" promotes balanced fitness, preparing athletes to perform well across a variety of tasks, while testing fitness outside the gym fosters a sense of accomplishment and adheres to CrossFit's "Fitness in 100 Words," which encourages athletes to learn and try new sports regularly.

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Every 6 minutes for 5 sets, complete:
800-meter run

Compare to similar 240617.

Post fastest and slowest times to comments.

Scaling:
Today’s workout is an endurance- and stamina-based effort. The goal is to finish each interval under the 6-minute clock and have a little time to rest. If you do not have at least 1 minute to rest before the next interval, reduce the distance. Expect this effort to be more about finding consistency versus an all-out effort.

Intermediate option:
Same as Rx’d.

Beginner option:
Every 6 minutes for 4 sets, complete:
400-meter run

Coaching cues:
As you run, "grab the ground" with your feet and slide it back behind you with each step. Focusing on this action, when performed consistently, can increase the force applied to the ground and in turn the speed of your stride.

Resources:
Running Workshop: Pose Alignment
Pose Running Drills: Lean and Pull

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Complete as many rounds and reps as possible in 10 minutes of: 5 front squats
10 ring dips

♀ 125 lb
♂ 185 lb

Post rounds and reps to comments.

Scaling:
Today’s workout is a weightlifting and gymnastics couplet. Because of the lower repetitions in each set, expect to perform at least 5 rounds. The barbell should come from the ground and the loading should be moderately heavy. Choose a load that enables you to perform all 5 reps unbroken every time you pick up the barbell. For the ring dips, if you can complete 10 dips in 3 sets or less, you should perform the prescribed movement.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
5 front squats
5 ring dips

♀ 105 lb
♂ 155 lb

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 front squats
5 foot-assisted ring dips

♀ 35 lb
♂ 45 lb

Coaching cues:
If you are kipping the ring dips, as you descend to the bottom of the dip, try to keep your legs somewhat straight. When you reach the bottom, drive your knees up toward your chest and press down into the rings. This knee drive will help you kip your dips more efficiently.

Resources:
The Front Squat
The Ring Dip
Ring Dip Scaling
From the Archives: Scaling Down CrossFit Workouts With Rings

Rest Day

Featured Article
Aging Gracefully Redefined

Conventional beliefs about aging often depict it as an inevitable decline into frailty, with losses in muscle, bone density, strength, and coordination, alongside an increase in illnesses. However, CrossFit has demonstrated that aging does not need to equate to deterioration. Through constantly varied functional movements performed at high intensity and paired with sound nutrition, older athletes can improve their fitness at any age, preserving independence, balance, and strength while mitigating risks like falls and chronic diseases.

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For time:
21 chest-to-bar pull-ups
6 wall walks
18 chest-to-bar pull-ups
5 wall walks
15 chest-to-bar pull-ups
4 wall walks
12 chest-to-bar pull-ups
3 wall walks
9 chest-to-bar pull-ups
2 wall walks
6 chest-to-bar pull-ups
1 wall walk
3 chest-to-bar pull-ups

Post time to comments.

Scaling:
Today’s workout is a spicy gymnastics effort with a descending rep scheme. For athletes who are proficient in both of these movements, this workout could be completed in less than 10 minutes. That being said, if you can complete at least 10 chest-to-bar pull-ups in a minute and 3 wall walks per minute, you should consider performing this workout as prescribed and keeping it under 20 minutes.

Intermediate option:
For time:
14 chest-to-bar pull-ups
6 wall walks
12 chest-to-bar pull-ups
5 wall walks
10 chest-to-bar pull-ups
4 wall walks
8 chest-to-bar pull-ups
3 wall walks
6 chest-to-bar pull-ups
2 wall walks
4 chest-to-bar pull-ups
1 wall walk
2 chest-to-bar pull-ups

Beginner option:
For time:
12 ring rows
3 inchworm + push-ups from the knees
10 ring rows
3 inchworm + push-ups from the knees
8 ring rows
3 inchworm + push-ups from the knees
6 ring rows
3 inchworm + push-ups from the knees
4 ring rows
3 inchworm + push-ups from the knees
2 ring rows

Coaching cues:
On the chest-to-bar pull-ups, try putting your hands a little wider on the pull-up bar. To make contact with the bar, extend your chest (and upper thoracic spine) to the bar.

Resources:
The Chest-to-Bar Pull-Up
The Wall Walk
The Ring Row
Demo | Inchworm + Push-Up
Wall Walk Scaling | CrossFit Movement Demo

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4 rounds for time of:
500-meter row
50 dumbbell box step-ups

♀ 15-lb dumbbells and 20-inch box
♂ 25-lb dumbbells and 24-inch box

Post time to comments.

Scaling:
Today’s workout is a grind. Expect this effort to fall in the moderate-to-longer time domain with most around the 20-minute mark. The goal is to move at a pace on the rower that allows you to hang on to the dumbbells for all 50 reps of the step-ups. The dumbbell weight should be relatively light and begin to tax your grip around the 30- to 40-rep range. If you are having to put the dumbbells down multiple times in each set, the dumbbells are too heavy. If you want to make this workout “spicier,” pick up the pace on the rower.

Intermediate option:
4 rounds for time of:
500-meter row
50 dumbbell box step-ups

♀ 10-lb dumbbells and 20-inch box
♂ 15-lb dumbbells and 24-inch box

Beginner option:
3 rounds for time of:
300-meter row
30 box step-ups

♀ 20-inch box
♂ 24-inch box

Coaching cues:
To speed up cycle time on the box step-ups, whatever foot steps down last is the foot you should step-up with first on the next rep.

Resources:
Rowing
Dumbbell Box Step-Up
The Box Step-Up

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Bench press 5-5-3-3-3-1-1-1-1 reps

Post loads to comments.

Compare to 230902.

Scaling:
Today is a heavy lifting day. Remember that “heavy” is relative to each athlete's physical and psychological tolerances. In other words, heavy is going to be different for each athlete. Most athletes can complete this lifting day as prescribed. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.

Considering the heavy loading of the barbell, you are encouraged to find a spotter. However, if you are not able to find a spotter, use some type of guard rails or simply reduce the load to something you can manage without a spotter.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
Be sure your feet are firmly planted on the ground. This will enable you to drive through your heels and get the lower body involved in your lifts.

Resources:
The Bench Press
The Role of the Bench Press in Strength Training

Rest Day

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

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

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Nancy

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

♀ 65 lb
♂ 95 lb

Post time to comments.

Compare to 230918.

Scaling:
Today’s workout is a classic CrossFit benchmark. Be sure to look back at your previous score to help you better understand your strategy for today’s effort. Choose a load that allows you to complete most of the overhead squats unbroken. The challenge of this workout is to keep an aggressive pace on each element knowing that neither the lifting nor the running are so demanding on their own that you’ll need extended rests. Advanced athletes should resist the temptation to add load and instead commit to a run pace that’s just a little too hot.

Intermediate option:

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

♀ 65 lb
♂ 95 lb

Beginner option:

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

♀ 35 lb
♂ 45 lb

Coaching cues:
Press up into the barbell and rotate your arms so your elbows face the ground. Do not relent on this technique throughout the workout.

Resources:
CAP Tips: Running Position Drill
The Overhead Squat
Workout Tips From 230918 With Adrian Bozman
Find a CrossFit Course Near You

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5 rounds for time of:
1 rope climb to 15 feet
10 toes-to-bars
1 rope climb to 15 feet
20 alternating dumbbell snatches

♀ 35 lb
♂ 50 lb

Post time to comments.

Scaling:
Today’s workout will test your grip and climbing technique. If you rely a lot on your arms during the rope climb, you will find yourself waiting for your grip to recover. However, if you focus on a secure foot hold and staying close to the rope, you will be able to keep moving and post a fast time. Choose a toes-to-bar option that allows you to complete the reps in 2 sets or less. As for the dumbbell snatches, the load should be light to moderate and allow you to get through 20 reps in 2 sets or less. If you can go unbroken, do it.

Intermediate option:
5 rounds for time of:
1 rope climb to 12 feet
10 knees-to-chests
1 rope climb to 12 feet
20 alternating dumbbell snatches

♀ 20 lb
♂ 35 lb

Beginner option:
5 rounds for time of:
2 pull-to-stands
5 hanging knee raises
2 pull-to-stands
10 alternating dumbbell snatches

♀ 10 lb
♂ 15 lb

Coaching cues:
Before standing up on your foot hold, make sure it is secure. In other words, make sure to pull the rope tight to the foot and take out any slack. Pinch the feet together, secure the hook, and then stand up. Over time, this process gets faster, but you must develop good habits at slower speeds first. Slow is smooth and smooth is fast.

Resources:
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Modified Rope Climb
The Kipping Toes-to-Bar
CAP Demo: Kipping Hanging Knee Raise
The Dumbbell Power Snatch

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Rest Day

Featured Article
CrossFit is Health: Using CrossFit to Rehab an Injury

CrossFit takes a holistic approach to injury rehabilitation, focusing on maintaining overall fitness while allowing the injured area to heal. Rather than sidelining the athlete, workouts are modified to exclude the injured part, ensuring fitness improves through varied, high-intensity exercises. This method not only enhances physical healing but also helps the athlete address weaknesses, turning the injury into an opportunity for growth. Once the injured area is ready, it is gradually reintegrated into workouts, resulting in a fitter, healthier athlete than before the injury. CrossFit’s approach promotes faster healing, reduces atrophy, and keeps athletes mentally engaged throughout recovery.

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Karen

For time:
150 wall-ball shots

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

Post time to comments.

Compare to 220403.

Scaling:
This classic benchmark contains a high volume of a light weightlifting movement. Choose a load that allows you to hang on for large sets. Consider strategic breaks as a way to keep yourself moving and avoid longer periods of hook-gripping your shorts. Remember, one more rep is one rep closer to finishing the workout. Be sure to look back at your previous score to help you better understand your strategy for today’s effort.

Intermediate option:
For time:
150 wall-ball shots

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

Beginner option:
For time:
75 wall-ball shots

♀ 6-lb ball
♂ 10-lb ball

Coaching cues:
Oftentimes in this workout, it's the shoulders and arms that cause you to take more breaks. Immediately after releasing the ball, consider bringing your arms back down toward your shoulders. Take a quick breath, and get ready for the ball to return. Repeating this across larger sets can delay shoulder fatigue.

Resources:
The Wall-Ball Shot
Workout Tips for Karen

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For time:
1,600-meter run
100 GHD hip extensions
Accumulate 2 minutes in a freestanding handstand hold

Post time to comments.

Scaling:
Today’s workout will look different for different ability levels. While an advanced athlete may be able to “sprint” through, for other athletes, this may be more of a skill day — an opportunity to practice new skills or push the margins of experience out a bit further. Choose an option for the run that allows you to finish in 10 minutes or less. If you do not spend a lot of time on the GHD, scale the number of reps and range of motion. If you do not have access to a GHD, consider performing good mornings either unloaded or at most with an empty barbell. When it comes to the freestanding handstand hold, choose an option that allows you to hold for at least 15 seconds. That said, if you want to try the freestanding handstand, but you can only hold for a few seconds at a time, simply scale the time you accumulate. Have fun with this one and step outside your comfort zone.

Intermediate option:
For time:
1,600-meter run
70 GHD hip extensions
Accumulate 2 minutes in a handstand hold against the wall

Beginner option:
For time:
800-meter run
50 good mornings, unloaded
Accumulate 1 minute in a plank hold

Coaching cues:
As you find a balance point when you are upside-down, draw an imaginary line between your thumbs. This is a great place to keep your gaze.

Resources:
Warm-Up With Chris Hinshaw
GHD Hip Extensions
The Handstand
Handstand Hold Progression
Handstand Hold Scaling

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For total reps:
Tabata pull-ups
Tabata box jump-overs
Tabata push-ups
Tabata calories on the Echo bike

♀ 20-inch box
♂ 24-inch box

Post total reps to comments.

Scaling:
Today’s workout is a Tabata workout. The most common one is Tabata Something Else. You will perform all 8 sets of an exercise before moving on to the next. A single set is 20 seconds of work and 10 seconds of rest. The goal is to accumulate as many reps as possible within the 20 seconds and across all 8 sets. At the end of your workout, your score will be the total number of reps you completed across all four exercises. When it comes time for the box jump-overs, the safest option is to step down. However, the choice is yours. If you do not have access to an Echo bike, use any bike or machine available.

Intermediate option:
Same as Rx’d.

Beginner option:
For total reps:
Tabata ring rows
Tabata box step-up overs
Tabata push-ups from the knees
Tabata calories on the Echo bike

♀ 12-inch box
♂ 20-inch box

Coaching cues:
If you are kipping the pull-ups, keep your kip tight and rigid for as long as possible. Jump up on the pull-up bar, put your lats in your back pocket, squeeze your legs together, and keep your belly tight. A stable connected structure will last longer.

Resources:
The Pull-Up
CAP Demo | The Box Jump-Over Variations
The Push-Up
The Rogue Echo Bike
Tabata With Erik Preston

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Rest Day

Featured Article
The Essential Air Squat

The air squat is a fundamental movement critical to maintaining mobility and joint health in the ankles, knees, and hips. It is essential for daily activities like sitting and standing, and athletic movements such as running and jumping. Proper technique is key, starting with feet shoulder-width apart, maintaining a neutral spine, and squatting to a depth where the hips are lower than the knees. Mastery of the air squat is crucial before progressing to weighted variations, as it impacts long-term fitness and health, and regular practice is essential for continual improvement.

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Complete as many reps as possible in 12 minutes of:
3 burpees to a 6-inch target
3 GHD sit-ups
6 burpees to a 6-inch target
6 GHD sit-ups
9 burpees to a 6-inch target
9 GHD sit-ups
… Continue to add 3 reps to each exercise until time expires.

Post total reps to comments.

Scaling:
Today’s workout is a gymnastics couplet with ascending reps. Don’t be fooled by the first few rounds — this workout will get spicy soon enough. To find the target for the burpees, extend your arms over your head and find a target about 6 inches above your fingertips. As for the GHD sit-ups, go into this workout with a number of reps appropriate for you. If you hit that number, finish the workout with just burpees. If you do not spend a lot of time on this piece of equipment, scale the number of reps and range of motion. The GHD is an amazing piece of equipment, but respect its power.

Intermediate option:
Complete as many reps as possible in 12 minutes of:
3 burpees to a 6-inch target
2 GHD sit-ups to parallel
6 burpees to a 6-inch target
4 GHD sit-ups to parallel
9 burpees to a 6-inch target
6 GHD sit-ups to parallel
… Continue to add 3 reps to the burpees and 2 reps to the GHD sit-ups until time expires.

Beginner option:
Complete as many reps as possible in 8 minutes of:
3 burpees
3 sit-ups
6 burpees
6 sit-ups
9 burpees
9 sit-ups
… Continue to add 3 reps to each exercise until time expires.

Coaching cues:
On the GHD sit-up, lower yourself down with bent legs and as soon as you reach the bottom of your rep, brace your midline and straighten the legs by squeezing your thighs and driving your heels toward the wall in front of you. This rapid extension of the legs helps incorporate bigger muscle groups and helps protect the lower back.

Resources:
The Burpee
The GHD Sit-Up
The Glute-Ham Developer Sit-Up

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For time:
9 deadlifts
15 front squats
21 clean and jerks

♀ 225-lb deadlift, 155-lb front squat, 95-lb clean and jerk
♂ 315-lb deadlift, 225-lb front squat, 135-lb clean and jerk

Post time to comments.

Scaling:
Today’s workout is a play on Wednesday’s with a reverse rep scheme, but still a heavy sprint effort. Expect today’s workout to be slightly longer in terms of time domain, but the goal is to keep the barbell moving. Both the deadlifts and the front squats should feel pretty heavy while the clean and jerks may be more on the moderate side. When choosing loads for the workout, the deadlift should be unbroken, the front squats in 3 sets or less, and the clean and jerks should be performed in 4 minutes or less. Just like Wednesday, challenge yourself on this workout, but don’t make the weights so heavy that form is compromised.

Intermediate option:
For time:
9 deadlift
15 front squats
21 clean and jerks

♀ 155-lb deadlift, 105-lb front squat, 75-lb clean and jerk
♂ 225-lb deadlift, 155-lb front squat, 115-lb clean and jerk

Beginner option:
For time:
9 deadlift
15 front squats
21 clean and jerks

♀ 65-lb deadlift, 55-lb front squat, 35-lb clean and jerk
♂ 95-lb deadlift, 75-lb front squat, 45-lb clean and jerk

Coaching cues:
Consider “fast” singles on the clean and jerks in today’s workout. In doing so, follow the barbell down to the ground, minimize the bounce of the bar, take a breath, and hit your next rep.

Resources:
The Deadlift
The Front Squat
The Clean and Jerk?utm_source=owned&utm_medium=internal&utm_campaign=mswod

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Rest Day

Featured Article
CrossFit for the Sport-Specific Athlete

Most strength and conditioning programs are not highly sport-specific. Most programs across sports focus on general physical preparation (GPP) by building foundational athletic skills like strength, power, mobility, and endurance. While coaches teach sport-specific skills, athletes often neglect GPP, which can significantly enhance their sports performance. CrossFit, with its emphasis on functional movements, variety, and intensity, excels in developing GPP through exercises like squats, deadlifts, and Olympic lifts. By improving general athleticism, CrossFit allows athletes to train more efficiently and enhance their specific sports skills while fostering team spirit and mental toughness.

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