Thursday 250911

**Rest Day**


[Why CrossFit Trainers Are Among the Best-Prepared in Fitness](https://www.crossfit.com/essentials/crossfit-trainers-most-prepared)


What separates a CrossFit trainer from the countless fitness professionals out there? It's access to the industry's most comprehensive three-tier education system that transforms good trainers into exceptional coaches through rigorous hands-on instruction, meticulous movement analysis, and real-world application. From mastering fundamental movement patterns in the Level 1 to developing elite coaching skills in Level 2, CrossFit's educational pathway ensures that when you step into an affiliate, you're getting guidance from some of the best-trained fitness professionals in the industry.

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250911

Wednesday 250910

https://www.crossfit.com/250910

Tuesday 250909

https://www.crossfit.com/250909

https://www.crossfit.com/250908

https://www.crossfit.com/250907

Saturday 250906

For time:
25 power snatches
25-calorie Echo bike
25 power snatches
25-calorie Echo bike
25 power snatches


♀ 55-lb barbell
♂ 75-lb barbell


Post time to comments.


**Stimulus and Strategy:**
Today’s workout is a play on the classic Hero workout Randy. Attack this effort just as you would any Hero workout. You should sprint right from the start — complete as many touch-and-go snatches as you can, and race through the calories on the bike. Don’t try to game the workout or pace it. Push the pedal to the floor and hang on. The loading of the barbell is light, so make sure you choose a weight with which you can perform 1 or 2 sets of 15 unbroken reps.


**Scaling:**
Reduce the load of the barbell. Reduce the reps of the snatches and the calories on the bike.

To reduce the complexity of the power snatches, consider hang power snatches or muscle snatches.

In case of injury or limitation, for the power snatches, perform dumbbell snatches or consider power cleans if there is an overhead limitation. For the bike, substitute any machine you have available. If you have no machines, perform 12 50-foot shuttle runs (25 feet out and 25 feet back).

**Intermediate option:**
For time:
25 power snatches
**20**-calorie Echo bike
25 power snatches
**20**-calorie Echo bike
25 power snatches


♀ **45**-lb barbell
♂ **65**-lb barbell


**Beginner option:**
For time:
**15** power snatches
**15**-calorie Echo bike
**15** power snatches
**15**-calorie Echo bike
**15** power snatches


♀ **35**-lb barbell
♂ **45**-lb barbell


**Coaching cues:**
On the return of the barbell on the power snatches, remember to pull your chest up and lower your hips as you lower the barbell to the ground. As you fatigue, avoid bending at the hips and rounding your back.


**Resources:**
[The Power Snatch](https://www.crossfit.com/essentials/the-power-snatch)
[Rogue Echo Bike](https://www.roguefitness.com/rogue-echo-bike?srsltid=AfmBOooBa_msKymC_zR666YnuOCgeD3OPgqPmYW4GW2gdGKLf-E9bJpI)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250906

3 rounds for time of:
10 ring muscle-ups
20 alternating weighted single-leg squats
400-meter run


♀ 20-lb dumbbell
♂ 35-lb dumbbell


Post time to comments.


**Stimulus and Strategy:**
Today's workout is a triplet that combines higher-skill elements with a monostructural movement. The weighted single-leg squat presents a slightly greater challenge compared to the unloaded variation; however, using the weight as a counterbalance may allow for better torso positioning during the movement. With that said, if you have not “mastered” the basic single-leg squat, do not attempt to add weight in today’s workout. Get in some practice with the weighted variation prior to the workout, but when it is go time, perform the movement unloaded. For the ring muscle-ups, choose an option that allows you to complete your reps in 2 minutes or less each round. On the run, push the pace if your “wobbly” legs let you.


**Scaling:**
Reduce the load of the dumbbell. Reduce the reps of the ring muscle-ups and single-leg squats. Reduce the distance of the run.

To reduce the complexity of the ring muscle-ups, perform jumping muscle-ups or a low-ring transition. For the weighted single-leg squats, perform these with no weight. You may also consider single-leg squats with your non-squatting foot wrapped around the heel of your squatting foot.

In case of injury or limitation, for the run, complete 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg. For the single-leg squats, consider a reverse lunge or an air squat. For the ring muscle-ups, consider a ring row + a push-up.

**Intermediate option:**
3 rounds for time of:
**5 jumping** muscle-ups
20 alternating **single-leg squats**
400-meter run


**Beginner option:**
3 rounds for time of:
**5 low-ring muscle-up transitions**
20 alternating **reverse lunges**
**200**-meter run


**Coaching cues:**
When performing muscle-ups, avoid dropping straight down from the rings after a successful rep. This will break your kip rhythm and prevent you from stringing reps together. Instead, press away from the rings at the top, counterbalancing with your toes in front of the rings, before moving into the kip for your next rep.




**Resources:**
[The Kipping Ring Muscle-Up](https://www.crossfit.com/essentials/the-kipping-muscle-up)
[Pose Running Drills | Lean and Pull](https://youtu.be/9R-3UT1Vd9o)
[Low-Ring Muscle-Up Transition](https://www.youtube.com/watch?v=A5TANoo0tMU)
[Ring Muscle-Up Scaling](https://youtu.be/kQVOD7wPIns)
[The Single-Leg Squat](https://www.crossfit.com/essentials/the-single-leg-squat)
[Single-Leg Squat Scaling](https://youtu.be/mdivFgpqgK4)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250905

Thursday 250904

https://www.crossfit.com/250904

Wednesday 250903

Complete as many rounds and reps as possible in 10 minutes of:
5 toes-to-bars
3 sandbag over-the-shoulders
1 wall walk

♀ 100-lb sandbag
♂ 150-lb sandbag


Post rounds and reps to comments.


**Stimulus and Strategy:**
Each set of today’s workout contains a low volume of reps to allow you to cycle through quick rounds. Choose an option for the toes-to-bars that allows you to maintain unbroken reps for the entire workout. The loading of the sandbag should allow you to complete your reps in around 30 seconds. Your goal should be to complete 6 rounds or more. More-advanced athletes may be able to perform a single round in under a minute and hold that pace for the entire workout.


**Scaling:**
Reduce the load of the sandbag.

To reduce the complexity of the toes-to-bars, reduce the range of motion by bringing the knees to the chest or a consistent height on the body. For the wall walks, reduce the range of motion by walking your hands only a few steps toward the wall.

In case of injury or limitation, perform power cleans with a single dumbbell or barbell instead of sandbag over-the-shoulders. Perform V-ups or sit-ups in place of the toes-to-bars, and inchworms with a push-up in place of the wall walks.

**Intermediate option:**
Complete as many rounds and reps as possible in 10 minutes of:
5 **knees-to-chests**
3 sandbag over-the-shoulders
1 wall walk

♀ **70**-lb sandbag
♂ **100**-lb sandbag


**Beginner option:**
Complete as many rounds and reps as possible in 10 minutes of:
5 **hanging knee raises**
3 **single-arm dumbbell power cleans**
1 **inchworm + push-up from the knees**


Switch arms on the cleans as needed.

♀ **25**-lb dumbbell
♂ **35**-lb dumbbell


**Coaching cues:**
When pulling the sandbag off the ground, get your hands underneath the bag and squat down as low as possible. Lift the bag to your thighs, bear-hug it, then with the bag held tight to your chest, extend your hips and legs aggressively, and throw the bag over your shoulder.

**Resources:**
[The Kipping Toes-to-Bar](https://www.crossfit.com/essentials/the-kipping-toes-to-bar)
[Sandbag Training](https://games.crossfit.com/article/sandbag-training)
[DIY Sandbag](https://www.crossfit.com/at-home/diy-sandbag)
[The Wall Walk](https://www.crossfit.com/essentials/the-wall-walk)
[Kipping Hanging Knee Raises](https://youtu.be/G6ycYQ1bNG0)
[Inchworm + Push-Up From the Knees](https://youtu.be/rC8sMk5WgA4)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250903

Tuesday 250902

21-18-15-12-9-6-3 reps for time of:
Bench presses
Box jump-overs


♀ 105-lb barbell and a 24-inch box
♂ 155-lb barbell and a 30-inch box


Post time to comments.


**Stimulus and Strategy:**
Today’s workout contains two movements that seemingly have nothing to do with one another. However, bench pressing is more challenging when out of breath — expect the box jump-overs to throw a wrench into today’s effort. Use a weight for the bench presses that allows you to perform consistent sets of 5 reps or more. On the box jump-overs, manage your pace based on your capacity on the bench. If you do not have a spotter available, do not push to failure on the bench presses. Stick with a rep scheme you can manage and stay safe.


**Scaling:**
Reduce the load of the barbell. Reduce the reps of each movement.

To reduce the complexity of the bench presses, consider using a pair of dumbbells instead of the barbell. For the box jump-overs, reduce the height of the box as low as necessary to maintain the jumping stimulus of the movement.

In case of injury or limitation, for the bench presses, consider dumbbell floor presses, weighted push-ups, or unloaded push-ups. For the box jump-overs, consider box step-overs.

**Intermediate option:**
21-18-15-12-9-6-3 reps for time of:
Bench presses
Box jump-overs


♀ **75**-lb barbell and a **20**-inch box
♂ **115**-lb barbell and a **24**-inch box


**Beginner option:**
**15-12-9-6-3** reps for time of:
Bench presses
Box **step**-overs


♀ **35**-lb barbell and a **12**-inch box
♂ **45**-lb barbell and a **20**-inch box


**Coaching cues:**
As you are performing the bench press, drive the bar up and back, keeping your wrists stacked and elbows under the bar.


**Resources:**
[The Bench Press](https://www.crossfit.com/essentials/the-bench-press)
[Box Jump-Over Variations](https://youtu.be/4o2duvMXo1Y)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250902

Every minute on the minute for 12 minutes, complete:
3 front squats


Score is total load lifted.


Post loads to comments.


**Stimulus and Strategy:**
Today’s workout is an opportunity to lift a heavy load relative to your capacity. Athletes who know their best front squat should aim to start this workout at about 60%, then increase the loading across as many sets as possible. Advanced athletes should consider sticking with a challenging weight and holding across all 12 sets. Newer athletes should focus on developing consistently sound mechanics before adding weight. After completing the 3 reps, rack the barbell and rest with the remaining time.


**Scaling:**
Reduce the loading of the barbell.

To reduce the complexity of the front squat, consider adjusting your grip on the barbell. You could try resting the barbell on the shoulders and placing your hands on opposite shoulders, or using straps to eliminate the difficulty of the rack position. Another option is to use a pair of dumbbells.

In case of injury or limitation, consider performing a back squat or a dumbbell goblet squat.

**Intermediate option:**
Same as Rx’d.


**Beginner option:**
Same as Rx’d.


**Coaching cues:**
In the front squat, find a target to drive your elbows toward as you are completing your reps. This target should be above your neutral gaze and challenge you to keep your triceps parallel to the ground.


**Resources:**
[The Front Squat](https://www.crossfit.com/essentials/the-front-squat)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250901

**Rest Day**


[The Quiet (CrossFit) Professional: When External Motivation Fails](https://www.crossfit.com/essentials/crossfit-quiet-professional)


When the music fades and motivational slogans fall silent, CrossFit reveals its most precious gift: the opportunity to discover who you really are in "that dark place" where only internal guts, will, and courage can carry you forward. Like the elite warriors known as "quiet professionals," true growth happens not through external hype, but in those solitary moments when you must choose between quitting and pushing through the pain. This is where CrossFit transforms from mere exercise into a daily battle with yourself — and where real character is forged one rep at a time.

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250831

https://www.crossfit.com/250830

3 rounds for time of:
400-meter run
30 GHD sit-ups
100-foot front-rack walking lunge


♀ 65 lb
♂ 95 lb


Post time to comments.


**Stimulus and Strategy:**
Today’s workout is a bit of a midline mash-up. Expect the GHD sit-ups and the front-rack lunges to conflict with one another and make running more challenging. Aim to complete this workout in about 20 minutes or less. Choose a weight for the lunges that allows you to complete the distance in 2 sets or less in each round. If you are not familiar with the GHD sit-up or are not consistently performing the movement, reduce the reps and range of motion.


**Scaling:**
Reduce the loading of the barbell. Reduce the reps of the GHD sit-ups. Reduce the distance of the run and the front-rack lunge.

To reduce the complexity of the GHD sit-ups, limit the range of motion. For the front-rack lunges, consider using a pair of dumbbells to help minimize issues with the rack position.

In case of injury or limitation, for the run, complete 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg. For the GHD sit-ups, perform V-ups or sit-ups. For the front-rack lunge, perform this movement with no weight or consider a low box step-up.

**Intermediate option:**
3 rounds for time of:
400-meter run
**20** GHD sit-ups **to parallel**
100-foot front-rack walking lunge


♀ **55** lb
♂ **75** lb


**Beginner option:**
3 rounds for time of:
**200**-meter run
**20 AbMat sit-ups**
**50-foot walking lunge**


**Coaching cues:**
For the front-rack walking lunge, step long, keep your chest up, and drive through your front heel. Avoid letting your knee cave inward.


**Resources:**
[Running Drills | Pose Alignment](https://youtu.be/1crN-ouszRU?si=W5cnQQe-8i1-t4nJ)
[The GHD Sit-Up](https://www.crossfit.com/essentials/the-ghd-sit-up)
[The Front-Rack Lunge](https://www.crossfit.com/essentials/barbell-front-rack-lunge)
[GHD Sit-Up Progressions](https://youtu.be/FgEiX-o_xuw)
[The AbMat Sit-Up](https://www.crossfit.com/essentials/the-abmat-sit-up)
[The Walking Lunge](https://www.crossfit.com/essentials/the-walking-lunge)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250829

Thursday 250828

**Rest Day**


[What 16 Years of Coaching CrossFit Has Taught Me](https://www.crossfit.com/essentials/crossfit-16-years-coaching)

After 16 years in CrossFit — from a 90-pound-overweight beginner who could barely complete 3 rounds of Cindy to an affiliate owner and coach across two countries — I've learned that the most powerful question in fitness isn't about programming or technique. It's simply: "What would happen if I just showed up every day?" This is the story of how that question transformed not just my body, but my life's purpose, and why the path from athlete to coach might be the most rewarding journey you never saw coming.

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250828

Wednesday 250827

For time:
50 deadlifts
40 pull-ups
30-calorie row
20 chest-to-bar pull-ups
10 squat cleans


♀ 125 lb
♂ 185 lb


Post time to comments.


**Stimulus and Strategy:**
Today’s workout is a chipper. Aim to complete this effort in 15 minutes or less. The loading of the barbell should be light-to-moderate for the deadlifts and moderate-to-heavy for the squat cleans. This means you should be able to consistently perform larger chunks of reps on the deadlifts and singles for the squat cleans. Manage your pace on the rower in anticipation of the final two movements. Don’t push too hard on the rower and end up putting yourself in a “hole” for the remainder of the workout.


**Scaling:**
Reduce the loading of the barbell. Reduce the reps of each of the movements.

To reduce the complexity of deadlifts, perform sumo deadlifts. This will reduce the difficulty in navigating the knees. For the pull-ups, reduce the range of motion. For the squat cleans, consider hang squat cleans or a power cleans.

In case of injury or limitation, for the deadlifts, consider kettlebell sumo deadlifts or unloaded good mornings. For the pull-ups, consider ring rows. For the squat cleans, consider dumbbell squat cleans or dumbbell power cleans if there is a squat limitation. For the row, use whatever machine is available to perform the calories.

**Intermediate option:**
For time:
50 deadlifts
40 **jumping** pull-ups
30-calorie row
20 **pull-ups**
10 squat cleans


♀ **95** lb
♂ **135** lb


**Beginner option:**
For time:
**45** deadlifts
**35 ring rows**
**25**-calorie row
**15 jumping pull-ups**
**5** squat cleans


♀ **35** lb
♂ **45** lb


**Coaching cues:**
In the squat clean, drive your hips forward, squeeze your glutes at the top, and make sure you finish the pull before pulling under the bar.

**Resources:**
[The Deadlift](https://www.crossfit.com/essentials/the-deadlift)
[The Kipping Pull-Up](https://www.crossfit.com/essentials/jumping-pull-up-demo)
[Rowing](https://www.crossfit.com/essentials/rowing)
[The Kipping Chest-to-Bar Pull-Up](https://www.crossfit.com/essentials/the-kipping-chest-to-bar-pull-up)
[The Squat Clean](https://www.crossfit.com/essentials/the-clean-2)
[Jumping Pull-Up Progression](https://youtu.be/KdjfFHefFkg)
[The Ring Row](https://www.crossfit.com/essentials/the-ring-row)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250827

Tuesday 250826

**J.T.**


21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups


Post time to comments.

Compare to [210623](http://www.crossfit.com/workout/2021/06/23).

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Midway, West Virginia, who was killed on June 28, 2005, while conducting combat operations in the vicinity of Asadabad, Afghanistan, in Kumar Province. He is survived by his father, John; mother, Carrie; and wife, Erin.


**Stimulus and Strategy:**
Today’s workout can be polarizing, depending on your strengths and weaknesses. Regardless, the push-up will arguably be the most difficult reps you have ever attempted. That said, for most, this is a workout that requires patience and perseverance. Expect to experience muscular fatigue rather than cardio-respiratory fatigue. When dealing with muscular fatigue, you must rest long enough for your muscles to recover before you continue. Manage your reps to allow for minimal rest during breaks and minimize the potential for muscular failure. If you have completed this workout in the past, look back at your previous effort to help navigate today’s effort.


**Scaling:**
Reduce the reps of each movement.

To reduce the complexity of the handstand push-up, perform pike push-ups. For the ring dips, perform jumping or banded ring dips. For the push-ups, perform from the knees.

In case of injury or limitation, for the handstand push-ups, perform seated dumbbell shoulder presses. For the ring dips, perform foot-assisted ring dips or straight bar dips. For the push-ups, perform these with your hands on an elevated surface like a 30-inch box.

**Intermediate option:**
21-15-9 reps for time of:
**Pike** push-ups
**Jumping** ring dips
Push-ups


**Beginner option:**
**15-12-9** reps for time of:
**Seated dumbbell shoulder press**
**Foot-assisted** ring dips
Push-ups **from the knees**


♀ **15-lb dumbbell**
♂ **20-lb dumbbell**


**Coaching cues:**
On the ring dips, set your shoulders, keep your elbows back, and press through your palms. Finish with your arms fully locked out at the top.


**Resources:**
[The Kipping Handstand Push-Up](https://www.crossfit.com/essentials/the-kipping-handstand-push-up)
[The Ring Dip](https://www.crossfit.com/essentials/the-ring-dip)
[Kipping Ring Dip](https://www.youtube.com/watch?v=BsIRIHe-ukk)
[The Push-Up](https://www.crossfit.com/essentials/the-push-up)
[Box Pike Push-Ups](https://youtu.be/uM9QgDcdjOw?si=o-NURQ6ds5rcVe4a)
[Push-Up on Knees](https://www.crossfit.com/sport/cfg21-foundations-puk)
[Ring Dip | Coaching Tips](https://youtu.be/MfnD6MUubv4)
[CrossFit Hero and Tribute Workouts](https://www.crossfit.com/heroes)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250826

https://www.crossfit.com/250825

**Rest Day**


[From Couch to 4,000 Workouts: How CrossFit Saved My Parents' Lives at 55](https://youtu.be/oZEmZhBEfdQ)


Seventeen years ago, Jocelyn Rylee, Level 4 CrossFit coach, Seminar Staff trainer, and owner of CrossFit Brio, convinced her two morbidly obese 55-year-old parents to do CrossFit. They couldn't do a lunge without assistance or run 800 meters. Today, they are 73, have both survived cancer, and have completed over 2,000 CrossFit workouts each. Jocelyn’s mom has lived 15 years longer than her own mother did, and her dad's cardiologists called his cardiovascular system "the cleanest they'd ever seen" after emergency open-heart surgery. This is proof that it's never too late to completely transform your life — but you have to be willing to start.

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250824

https://www.crossfit.com/250823

3 rounds for time of:
800-meter run
30 GHD hip and back extensions


Post time to comments.


**Stimulus and Strategy:**
In today’s workout, we lengthen out the time domain and focus on kinesthetic awareness. The glute-ham developer (GHD) is a powerful piece of equipment that can help you develop midline stabilization and an understanding of where your body is in space. Choose a variation of the GHD movement that allows you to stay in control and work through quality reps. Push the pace on the runs as you are able.


**Scaling:**
Reduce the reps of the GHD hip and back extensions. Reduce the distance of the run.

To reduce the complexity of the GHD hip and back extensions, perform back extensions or hip extensions.

In case of injury or limitation, for the GHD hip and back extensions, perform good mornings or unloaded Jefferson curls. For the run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower.


**Intermediate option:**
3 rounds for time of:
800-meter run
**20 GHD back extensions**


**Beginner option:**
3 rounds for time of:
**400**-meter run
**15 GHD hip extensions**


**Coaching cues:**
Take your time on the hip and back extensions. Focus on moving each body part independently of the other. Initiate the movement with trunk flexion, followed by flexing at the hip, and then reclaiming trunk extension in the bottom position. In the lifting phase, the trunk moves back into flexion as the hips extend, and the movement finishes with the trunk extended and parallel to the floor. Watch the movement demonstration carefully to get the best understanding of this movement.


**Resources:**
[Running | Position Drill](https://youtu.be/KdfURwxmSHE)
[The GHD Hip and Back Extension](https://www.crossfit.com/essentials/the-ghd-hip-and-back-extension)
[The GHD Back Extension](https://www.crossfit.com/essentials/the-ghd-back-extension)
[The GHD Hip Extension](https://www.crossfit.com/essentials/the-ghd-hip-extension)
[The GHD Hip, Back, and Hip and Back Extensions](https://www.crossfit.com/essentials/hip-back-and-hip-back-extensions)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250822

Thursday 250821

**Rest Day**

[Dissecting the Squat](https://library.crossfit.com/free/pdf/CFJ_2015_10_Squat_Long2.pdf)

We take squatting very seriously in CrossFit. In the world of athletic development, the squat is the most important exercise for developing powerful hip extension, and therefore one of the best for improving athleticism. More than that, however, is that you need to be able to squat to stand from a seated position. So, we need to squat, and if we can’t, we have to figure out whether it’s a mobility issue or motor-control imbalance. In this 2015 article, Dr. Zachary Long shares three tests that will help you determine which one it is and how to fix it.

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250821

Wednesday 250820

**CrossFit Total**


Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep


Post loads to comments.

Compare to [240515](http://www.crossfit.com/workout/2024/05/15).


**Stimulus and Strategy:**
Today is an opportunity to go heavy relative to your capacity. Be sure to look back at your previous attempts to help you navigate today’s effort. The loads today should require all of your attention and focus. The load is not heavy if you can carry on a conversation mid-lift. Advanced and intermediate athletes may attempt max-effort lifts for each movement and shoot for a personal record if the iron is hot. Newer athletes should treat today as an opportunity to practice technique and get comfortable with heavy lifts.


**Scaling:**
To reduce the complexity of the back squat, perform your reps to a target that provides pain-free range of motion. For the shoulder press, use a pair of dumbbells to avoid having to navigate the head. For the deadlift, shorten the range of motion by raising the bumper plates off the floor.

In case of injury or limitation, for the back squat, perform a dumbbell goblet squat or an air squat. For the shoulder press, shorten the range of motion by performing an incline press or bench press. If necessary, you can perform a push-up. For the deadlift, perform a sumo deadlift or a good morning.


**Intermediate option:**
Same as Rx’d.


**Beginner option:**
Back squat **3-3-1-1** reps
Shoulder press **3-3-1-1** reps
Deadlift **3-3-1-1** reps


**Coaching cues:**
In the shoulder press, tighten your core, squeeze your glutes, and press straight up — don’t let the bar drift forward.

**Resources:**
[The Back Squat](https://www.crossfit.com/essentials/the-back-squat)
[The Shoulder Press](https://www.crossfit.com/essentials/the-shoulder-press)
[The Deadlift](https://www.crossfit.com/essentials/the-deadlift)
[CrossFit Total Demo From 220810](https://www.crossfit.com/essentials/workout-tips-for-220810)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250820

Tuesday 250819

https://www.crossfit.com/250819

For time:
Accumulate 2 minutes of an L-sit hold
6 legless rope climbs to 15 feet
12 snatches
Accumulate 2 minutes of an L-sit hold
12 rope climbs to 15 feet
24 snatches


♀ 95-lb barbell
♂ 135-lb barbell


Post time to comments.


**Stimulus and Strategy:**
Today’s workout combines challenging gymnastics elements with a moderate weightlifting movement. As your midline muscles fatigue from the L-sit holds, expect the rope climbs and the snatches to become more difficult. Choose a weight for the barbell that allows you to maintain a cadence of 6 or more reps per minute. Your best strategy on the snatches will be quick singles. Snatches may be performed as a power or squat variation. On the L-sit holds, choose an option that allows you to consistently hold for 10 seconds or more. Manage the pace of the rope climbs.


**Scaling:**
Reduce the duration of the L-sit holds. Reduce the number of reps for the rope climbs. Reduce the loading of the snatches.

To reduce the complexity of the L-sit holds, bend one leg or tuck both knees in toward the chest. For the legless rope climbs, reduce height or perform legged rope climbs. For the rope climbs, reduce the height or perform 3 strict pull-ups per rope climb. For the snatches, consider performing hang snatches.

In case of injury or limitation, for the L-sit holds, perform plank holds. For the rope climbs, perform pull-to-stands or ring rows. For the snatches, perform kettlebell swings or dumbbell snatches. If necessary, perform cleans if there is an overhead limitation.

**Intermediate option:**
For time:
Accumulate 2 minutes of an L-sit hold **with knees bent**
6 **rope climbs** to **12 feet**
12 snatches
Accumulate 2 minutes of an L-sit hold with knees bent
**6** rope climbs to **12 feet**
24 snatches


♀ **65**-lb barbell
♂ **95**-lb barbell


**Beginner option:**
For time:
Accumulate 2 minutes of a **plank hold from the knees**
6 **pull-to-stands**
12 snatches
Accumulate 2 minutes of a **plank hold from the knees**
12 **pull-to-stands**
24 snatches


♀ **35**-lb barbell
♂ **45**-lb barbell


**Coaching cues:**
In the L-sit hold, drive your heels forward and squeeze your quads — make your legs look like steel beams!


**Resources:**
[The L-Sit](https://www.crossfit.com/essentials/the-l-sit)
[The Legless Rope Climb](https://www.crossfit.com/essentials/the-legless-rope-climb)
[The Power Snatch](https://www.crossfit.com/essentials/the-power-snatch)
[The Snatch](https://www.crossfit.com/essentials/the-snatch)
[The Rope Climb (Basket)](https://www.crossfit.com/essentials/the-rope-climb-basket)
[The Rope Climb (Wrapping)](https://www.crossfit.com/essentials/the-rope-climb-wrapping)
[Rope Climb Scaling | Pull-to-Stands](https://youtu.be/BsDRv1fiXIY?si=cI3nbEIzkzc-KzRi)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250818

https://www.crossfit.com/250817

Saturday 250816

Complete as many rounds and reps as possible in 20 minutes of:
100-foot dumbbell farmers carry
10 dumbbell front squats
10 burpees
5 bar muscle-ups


♀ 35-lb dumbbells
♂ 50-lb dumbbells


Post rounds and reps to comments.


**Stimulus and Strategy:**
Today’s workout is a longer-duration grind. Use a loading for the dumbbells that allows you to complete the farmers carry and front squats unbroken throughout the workout. Your goal should be to perform a round at least every 4 minutes. If you can move faster, do it. For intermediate athletes who are capable of performing bar muscle-ups, but not the volume of the prescribed workout, reduce the reps, and use this workout as an opportunity to practice and develop the skill.


**Scaling:**
Reduce the load of the dumbbells.

To reduce the complexity of the bar muscle-ups, consider jumping bar muscle-ups, chest-to-bar pull-ups, or chin-over-bar pull-ups.

In case of injury or limitation, for the dumbbell farmers carry, consider single-dumbbell carries or low box step-ups. For the dumbbell front squats, consider single-dumbbell goblet squats or unloaded air squats. For the burpees, consider up-downs. For the bar muscle-ups, consider low-ring muscle-up transitions or ring rows.

**Intermediate option:**
Complete as many rounds and reps as possible in 20 minutes of:
100-foot dumbbell farmers carry
10 dumbbell front squats
10 burpees
5 **chest-to-bar pull-ups**


♀ **20**-lb dumbbells
♂ **35**-lb dumbbells


**Beginner option:**
Complete as many rounds and reps as possible in 12 minutes of:
100-foot **single**-dumbbell farmers carry
10 **single-dumbbell goblet** squats
10 burpees
5 **ring rows**


♀ **10**-lb dumbbell
♂ **15**-lb dumbbell


**Coaching cues:**
As you make the transition in the bar muscle-up, try to find your feet as you look over the top of the pull-up bar.


**Resources:**
[The Dumbbell Farmers Carry](https://www.crossfit.com/essentials/the-farmer-carry)
[The Dumbbell Front Squat](https://www.crossfit.com/essentials/the-dumbbell-front-squat)
[The Burpee](https://www.crossfit.com/essentials/the-burpee-2)
[The Kipping Bar Muscle-Up](https://www.crossfit.com/essentials/the-kipping-bar-muscle-up)
[The Kipping Chest-to-Bar Pull-Up](https://www.crossfit.com/essentials/the-kipping-chest-to-bar-pull-up)
[The Ring Row](https://www.crossfit.com/essentials/the-ring-row)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250816

Clean and jerk 2-2-2-2-2 reps


Post loads to comments.


**Stimulus and Strategy:**
Today’s workout is a classic lifting day. Depending on how you feel, use today as an opportunity to work on technique or to lift something relatively heavy. The repetitions in each set do not have to be touch-and-go. You may regrip and take no more than 10 seconds to complete the second lift. The clean in today’s effort can be performed as a power or squat variation. Newer athletes should focus on developing consistently sound mechanics before adding weight.


**Scaling:**
Reduce the loading of the barbell.

To reduce the complexity of the movements, consider performing hang power or hang squat cleans. For the jerk portion of the movement, consider push presses.

In case of injury or limitation, perform dumbbell clean and jerks. If there is an overhead limitation, perform only the clean portion of the movement.

**Intermediate option:**
Same as Rx’d.


**Beginner option:**
Clean and jerk **4-4-4-4-4** reps


**Coaching cues:**
In the jerk, focus on keeping the elbows high as you perform the dip and drive. Higher elbows will help keep the torso vertical and ensure the barbell travels in a more straight path overhead.


**Resources:**
[The Clean and Jerk](https://www.crossfit.com/essentials/the-clean-and-jerk)
[Power Clean and Split Jerk](https://www.crossfit.com/essentials/the-power-clean-split-jerk)


**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250815

Thursday 250814

https://www.crossfit.com/250814

Wednesday 250813

https://www.crossfit.com/250813

Tuesday 250812

For time:
60 double-unders
45 handstand push-ups
60 double-unders
30 box jumps
60 double-unders
15 wall walks
60 double-unders


♀ 24-inch box
♂ 30-inch box


Post time to comments.


**Stimulus and Strategy:**
Today’s workout is an upper-body stamina-based chipper with a few consistent sets of double-unders. Relax your upper body when you are working with the jump rope, and manage your reps on the handstand push-ups and wall walks. On the handstand push-ups, consider consistent sets of 5-10 reps with minimal rest in between. For the wall walks, consider counting to 5-10 seconds in between each walk. If you are able, push the pace on the jump rope and the box jumps.


**Scaling:**
Reduce the reps of each movement. Reduce the height of the box.

To reduce the complexity of the double-unders, consider performing 1 minute of double-under practice or single-unders. For the handstand push-ups, consider performing a pike push-up. For the box jumps, perform step-ups. For the wall walks, reduce the range of motion by taking a limited number of steps back to the wall.

In case of injury or limitation, for the double-unders, perform penguin taps or 10/15 calories on any machine. For the handstand push-ups, consider seated dumbbell shoulder presses or push-ups. For the wall walks, consider performing inchworms with your feet on the floor or elevated on a box.


**Intermediate option:**
For time:
**30** double-unders
45 **pike** push-ups
**30** double-unders
30 box jumps
**30** double-unders
15 **partial** wall walks **(2 steps toward the wall)**
**30** double-unders


♀ **20**-inch box
♂ **24**-inch box


**Beginner option:**
For time:
60 **single**-unders
45 **push-ups from the knees**
60 **single**-unders
30 box **step-ups**
60 **single**-unders
15 **inchworms**
60 **single**-unders


♀ **12**-inch box
♂ **24**-inch box


**Coaching cues:**
To maintain balance and proximity to the wall during kipping handstand push-ups, check your timing. Pull your knees down more slowly, brace your stomach, and then kick your heels toward the wall, immediately followed by pressing with your arms to finish the lockout.


**Resources:**
[The Double-Under](https://www.crossfit.com/essentials/the-double-under)
[The Kipping Handstand Push-Up](https://www.crossfit.com/essentials/the-kipping-handstand-push-up)
[The Box Jump](https://www.crossfit.com/essentials/the-box-jump)
[The Wall Walk](https://www.crossfit.com/essentials/the-wall-walk)
[The Single-Under](https://www.crossfit.com/essentials/the-single-under)
[Box Pike Push-Up](https://www.youtube.com/watch?v=uM9QgDcdjOw)
[Push-Up on Knees](https://www.crossfit.com/sport/cfg21-foundations-puk)
[The Box Step-Up](https://www.crossfit.com/essentials/the-box-step-up)


**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250812

https://www.crossfit.com/250811

**Rest Day**


[Gymnailing It: Pistols and Overhead Squats](https://journal.crossfit.com/article/crossover1-gagnon)


While many CrossFit athletes often view the pistol as just another skill to check off their list, gymnasts understand its true value as a foundation for more complex movements requiring balance, coordination, and flexibility. This article reveals how mastering pistol variations can directly improve your overhead squats, snatches, and snatch balances by developing the ankle mobility, unilateral strength, and spatial awareness these lifts demand. Learn two key drills: the two-legged pistol and candlestick pistol. These will build the neurological skills needed to excel in loaded overhead movements.

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250810

Saturday 250809

Every 10 minutes for 30 minutes:
500-meter row
Max unbroken set of wall-ball shots


Rest with the remaining time in the 10-minute interval.


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


Post total wall-ball-shot reps to comments.


**Stimulus and Strategy:**
Today’s workout will test your mental fortitude. How many wall-ball shots can you perform before you mentally and physically need a break? Just when you think you are ready to stop, remember, you can always do one more rep. To get the most out of the effort, choose a load that allows you to perform at least 25 repetitions in each set. As an added challenge, push the pace on the rower. This will make for an extra special time.


**Scaling:**
Reduce the load of the medicine ball. Reduce the distance on the rower.

To reduce the complexity of the wall-ball shots, perform dumbbell thrusters with a light pair of dumbbells.

In case of an injury or limitation, for the wall-ball shots, perform medicine-ball front squats (overhead limitation) or medicine-ball push presses (squat limitation). For the row, perform 1,250 meters on the Echo bike, 400-meter run, or 500 meters on the ski erg.


**Intermediate option:**
Every 10 minutes for 30 minutes:
500-meter row
Max unbroken set of wall-ball shots


Rest with the remaining time in the 10-minute interval.


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

**Beginner option:**
Every 10 minutes for 30 minutes:
**250**-meter row
**20** wall-ball shots


Rest with the remaining time in the 10-minute interval.


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


**Coaching cues:**
As you descend in the squat of the wall-ball shot, focus on sending the hips back and twisting the knees apart.


**Resources:**
[Rowing Technique Tips](https://www.crossfit.com/essentials/rowing)
[The Wall-Ball Shot](https://www.crossfit.com/essentials/the-wall-ball)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250809

https://www.crossfit.com/250808

Thursday 250807

**Rest Day**


[Gymnailing It: Stick the Landing, Make the Lift](https://journal.crossfit.com/article/crossover2-gagnon)


Many CrossFit athletes wish they had gymnastics training as kids because it builds the foundational body control that makes learning Olympic lifts significantly easier. Coach Mike Burgener notes that "90 percent of missed lifts are attributed to the feet." This article breaks down how gymnastics skills like "sticking the landing" directly translate to weightlifting success and provides simple jump-stick drills that will improve your spatial awareness, balance, and lifting technique. Master these foundational movement patterns, and you'll find yourself making more lifts with better control and confidence.

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250807

Wednesday 250806

https://www.crossfit.com/250806

Tuesday 250805

https://www.crossfit.com/250805

https://www.crossfit.com/250804

**Rest Day**


[The Sleep Performance Connection: How Rest Makes or Breaks Your Training](https://www.youtube.com/watch?v=vBb-Q9RRR2c&list=PLdWvFCOAvyr0EM6pFiWZCYy2mee613jcp&index=5)


Dr. Major Allison Brager, a neuroscientist and two-time CrossFit Games athlete, breaks down the science of sleep and its massive impact on performance, recovery, and long-term health. This episode covers everything from understanding your chronotype and optimizing training times to strategic caffeine use, sleep myths, and how poor sleep affects your hormones, mood, and injury risk. Whether you're an elite athlete or just want to function better daily, this conversation will transform how you approach rest and recovery.

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250803

12-9-6 reps for time of:
Squat cleans
Ring muscle-ups


♀ 95 lb
♂ 135 lb


Post time to comments.


**Stimulus and Strategy:**
Today’s workout is a play on the benchmark workout Amanda — two higher-skill movements with slightly more reps than the original workout. The loading on the squat cleans should be moderate. Some athletes may be able to maintain touch-and-go reps, while others may choose to perform quick singles. On the ring muscle-ups, manage your reps and don’t push to failure. Instead, break the sets into manageable reps that allow you to stay fresh and minimize long-winded breaks.


**Scaling:**
Reduce the loading of the barbell. Reduce the repetitions of the muscle-ups.

To reduce the complexity of the squat cleans, consider hang squat cleans or perform the movement with a pair of dumbbells. For the muscle-ups, consider jumping muscle-ups or low-ring muscle-up transitions.

In case of an injury or limitation, perform power or hang power cleans. Consider single dumbbell options, as well. For the ring muscle-ups, perform ring rows or foot-assisted strict pull-ups.


**Intermediate option:**
For time:
12-9-6 squat cleans
**5-4-3** ring muscle-ups


♀ **65** lb
♂ **95** lb


**Beginner option:**
12-9-6 reps for time of:
Squat cleans
**Low-ring** muscle-up **transitions**


♀ **35** lb
♂ **45** lb


**Coaching cues:**
Performing quick singles can be a useful tactic in a workout like today’s. Focus on following the barbell down to the ground, take a brief moment to breathe, reset your starting position, and perform the next rep.


**Resources:**
[The Squat Clean](https://www.crossfit.com/essentials/the-clean-2)
[The Kipping Muscle-Up](https://www.crossfit.com/essentials/the-kipping-muscle-up)
[Low-Ring Muscle-Up Transition](https://youtu.be/_YA5xtji-KM)
[Low-Ring Muscle-Up Tips](https://www.youtube.com/watch?v=Pe_4RCi-PuQ)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250802

https://www.crossfit.com/250801

Thursday 250731

**Rest Day**


[What Are We Really Chasing?](https://www.youtube.com/watch?v=cGK5aAtB_jQ&list=PLdWvFCOAvyr0EM6pFiWZCYy2mee613jcp&index=3&t=4s)


CrossFit's core mission is to develop broad fitness capacity. This mission is often misunderstood, particularly regarding the relationship between health and elite performance. Senior Content Writer for CrossFit, Stephane Rochet, argues elite fitness isn't exclusive to Games competitors but represents the natural outcome of consistent, intense training focused on health across all time and movement domains. This conversation challenges the false dichotomy between health and high performance, suggesting that pursuing anything less than elite fitness essentially means settling for mediocrity.

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250731

Wednesday 250730

**Fran**


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


♀ 65 lb
♂ 95 lb


Compare to [240325](http://www.crossfit.com/workout/2024/03/25).


Post time to comments.


**Stimulus and Strategy:**
If you have never completed Fran before, it is intended to be a sprint. Experienced athletes should go hard and shoot for a PR. Choose a load for the thrusters that allows you to complete at least 15 unbroken reps. Select a pull-up option that allows you to complete each round with minimal rest. All athletes should aim to finish the workout in 10 minutes or less. However, if you would like to attempt the prescribed workout, knowing it's going to take you longer, go for it. As long as you maintain form and technique, this is a great opportunity to establish a time. Intermediate and beginner athletes should establish a goal for this workout and create a plan for breaking up the thrusters and/or pull-ups as necessary.


**Scaling:**
Reduce the loading of the barbell. Reduce the reps of the pull-ups.

To reduce the complexity of the pull-ups, consider jumping pull-ups or ring rows.

In case of an injury or limitation, consider front squats (overhead limitation) or push presses (squatting limitation) in place of the thrusters. For the pull-ups, consider one-arm ring rows or dumbbell rows.


**Intermediate option:**
For time:
21-15-9 thrusters
**12-9-6** pull-ups


♀ **55** lb
♂ **75** lb


**Beginner option:**
21-15-9 reps for time of:
Thrusters
**Ring rows**


♀ **35** lb
♂ **45** lb


**Coaching cues:**
Unlike the gymnastics-style kipping pull-ups, on the descent of the butterfly pull-up, move your legs behind you and prepare them to move forward to initiate the next rep. (See demo video.)

**Resources:**
[The Thruster](https://www.crossfit.com/essentials/the-thruster)
[The Kipping Pull-Up](https://www.crossfit.com/essentials/the-kipping-pull-up)
[The Butterfly Pull-Up](https://www.crossfit.com/essentials/the-butterfly-pull-up)
[The Ring Row](https://www.crossfit.com/essentials/the-ring-row)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250730

Deadlift 5-5-3-3-3-1-1-1-1 reps

Compare to [220531](http://www.crossfit.com/workout/2022/05/31) and similar [250429](http://www.crossfit.com/workout/2025/04/29).


Post loads 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. Look back at your previous heavy deadlift efforts to help navigate today’s loading. Experienced athletes should build in load 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:**
As you set up to pull the barbell off the floor, pull the “slack” out of your arms by trying to “break” the barbell across your shins.


**Resources:**
[The Deadlift](https://www.crossfit.com/essentials/the-deadlift)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250729

Complete as many rounds and reps as possible in 15 minutes of:
20 double-unders
5 hang power snatches
5 strict handstand push-ups


♀ 105-lb barbell
♂ 155-lb barbell


Compare to [250319](http://www.crossfit.com/workout/2025/03/19).


Post rounds and reps to comments.


**Stimulus and Strategy:**
Today’s workout is a triplet with a low volume of reps in each set. Look back at your previous score to help navigate today’s effort. Expect to perform at least 6 rounds, knowing round times may decrease due to upper-body fatigue and the interfering lockout positions of the hang power snatches and strict handstand push-ups. By design, this workout demands upper-body stamina, strength, and endurance. To avoid hitting a wall, be intentional with your rest time between movements, and focus on using your legs in the hang power snatches to get the barbell overhead.


**Scaling:**
Reduce the loading of the barbell.

To reduce the complexity of the jump rope, work for no more than 30 seconds, accumulating double-under reps. If necessary, perform single-unders or penguin hops. For the strict handstand push-ups, reduce the reps to no less than 3 in each round. You can also perform dumbbell push presses or shoulder presses as an alternative.

In case of an injury or limitation, consider riding a bike for 30 seconds per round in place of the jump rope. If you have an overhead limitation, perform single-arm dumbbell snatches or hang power cleans in place of the hang power snatches. For the strict handstand push-ups, consider push-ups or plank holds.


**Intermediate option:**
Complete as many rounds and reps as possible in 15 minutes of:
20 double-unders
5 hang power snatches
**3** strict handstand push-ups


♀ **75**-lb barbell
♂ **115**-lb barbell


**Beginner option:**
Complete as many rounds and reps as possible in 15 minutes of:
20 **single**-unders
5 hang power snatches
5 **dumbbell shoulder presses**

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


**Coaching cues:**
Think of the hang position as a good morning. Maintain a soft bend in the knees, push your hips back until you feel a stretch in your glutes and hamstrings, and pull your chest up away from the barbell.


**Resources:**
[The Double-Under](https://www.crossfit.com/essentials/the-double-under)
[The Hang Power Snatch](https://www.crossfit.com/essentials/the-hang-power-snatch)
[The Strict Handstand Push-Up](https://www.crossfit.com/essentials/the-strict-handstand-push-up)
[The Single-Under](https://www.crossfit.com/essentials/the-single-under?topicId=article.20230926104108695)
[The Dumbbell Shoulder Press](https://www.crossfit.com/essentials/the-dumbbell-press)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250728

**Rest Day**


[A Better Way to Track Progress Than Body Fat Testing](https://www.crossfit.com/essentials/crossfit-tracking-body-fat)


Despite months of consistent training and clean eating, your expensive DEXA scan shows your body fat percentage has actually increased, leaving you confused and discouraged. The truth is, we're obsessing over numbers that fluctuate based on hydration, timing, and other variables, while ignoring metrics that actually matter for health and fitness. Here's what really matters when it comes to body fat.

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250727

3 rounds for time of:
22/30-calorie row
5 rope climbs to 15 feet


Post times to comments.


**Stimulus and Strategy:**
Today’s workout will challenge your efficiency and technique with the combination of the two movements. In both the row and rope climb, you can use your upper body to accomplish the task. However, that would be extremely inefficient and lead to localized muscle fatigue pretty quickly. So, focus on the concept of core-to-extremity when performing these movements. On the rope climbs, use your legs before you reach with the arms. And on the rower, drive with the legs before finishing with the pull.


**Scaling:**
Reduce the calories on the rower. Reduce the reps of the rope climb.

To reduce the complexity of the rope climbs, reduce the height of the climbs. You could also practice jumping up on the rope and establishing a secure foothold, then coming down.

In case of an injury or limitation, perform your calories on any machine available. For the rope climb, consider pull-to-stands on the rope. If you do not have a rope, consider towel pull-ups or strict pull-ups.


**Intermediate option:**
3 rounds for time of:
**18/24**-calorie row
**3** rope climbs to **12** feet


**Beginner option:**
3 rounds for time of:
**10/15**-calorie row
**3 pull-to-stands**


**Coaching cues:**
Think of the rope climb as a squatting movement. Reach up on the rope as high as you can, then, with straight arms, lean back and bring your knees to your elbows. Then, simply stand up out of the bottom of the squat.


**Resources:**
[Rowing](https://www.crossfit.com/essentials/rowing)
[The Rope Climb (Wrapping)](https://www.crossfit.com/essentials/the-rope-climb-wrapping)
[The Rope Climb (Basket)](https://www.crossfit.com/essentials/the-rope-climb-basket)
[Pull-to-Stand | Rope Climb Scaling](https://youtu.be/BsDRv1fiXIY?si=cI3nbEIzkzc-KzRi)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250726

Complete as many reps as possible in 10 minutes of:
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
Max back squats in the remaining time


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


Post total back squat reps to comments.


**Stimulus and Strategy:**
In today’s workout, expect the plank holds and box jumps to have a significant effect on the back squats at the end of the workout. The plank hold will challenge your midline, while the box jumps will get the legs nice and tired. Perform the plank holds on the forearms or the hands (your choice). Choose options for the plank holds and box jumps that allow you to get to the back squats with at least 2 minutes to perform squats. Then, once you have the barbell on your back, challenge yourself not to put the bar down until time expires.


**Scaling:**
Reduce the loading of the barbell. Reduce the height of the box jump-overs. Reduce the duration of the plank holds.

To reduce the complexity of the plank holds, perform from the knees. For the box jump-overs, perform box step-up overs. For the back squats, consider dumbbell or kettlebell goblet squats.

In case of an injury or limitation, perform plank holds with your hands on a 24- or 30-inch box. For the back squats, perform air squats or lunges.


**Intermediate option:**
Complete as many reps as possible in 10 minutes of:
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
Max back squats in the remaining time


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


**Beginner option:**
Complete as many reps as possible in 10 minutes of:
**30-second** plank hold
**20** box **step**-overs
**30-second** plank hold
**20** box **step**-overs
**30-second** plank hold
**20** box **step**-overs
**30-second** plank hold
Max back squats in the remaining time


♀ **35**-lb barbell and **12**-inch box
♂ **45**-lb barbell and **20**-inch box


**Coaching cues:**
When holding the plank, squeeze your glutes and focus on bringing your ribs to your hips. This will help you maintain a rigid position and keep the hips and shoulders in line.


**Resources:**
[Plank Hold](https://www.crossfit.com/at-home/plank-hold)
[Box Jump-Over Variations](https://www.youtube.com/watch?v=4o2duvMXo1Y)
[The Back Squat](https://www.crossfit.com/essentials/the-back-squat)
[Plank Hold Variations](https://www.youtube.com/watch?v=Og6zTet9Mdg)
[Box Step-Over](https://www.youtube.com/watch?v=oZiKTbecUNg)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250725

Thursday 250724

**Rest Day**

[Scientific Integrity Under Fire: A Point-by-Point Refutation of Misleading CrossFit Research](https://www.crossfit.com/essentials/crossfit-misleading-research)

A recent peer-reviewed article about CrossFit appeared to offer scientific insights into training strategies; however, a closer examination reveals numerous fabricated statistics, misrepresented studies, and unsupported claims regarding injury rates. This systematic analysis exposes over a dozen factual errors that paint an unfairly negative picture of CrossFit's safety profile, echoing past controversies where false data was used to attack CrossFit’s reputation.

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250724

Wednesday 250723

https://www.crossfit.com/250723

21-15-9 reps for time of:
Single-arm dumbbell shoulder-to-overheads, right arm
Toes-to-bars
Single-arm dumbbell shoulder-to-overheads, left arm
Gymnastics-style kipping pull-ups


♀ 35 lb
♂ 50 lb


Post time to comments.


**Stimulus and Strategy:**
In today’s workout, choose a weight that allows you to perform at least 10 reps unbroken every time you pick up the dumbbell. For this workout, we are removing the option of performing a butterfly pull-up. You will notice the toes-to-bars and the gymnastics-style kipping pull-ups have the same movement pattern. Expect these two movements to provide a unique stimulus. If you only perform butterfly pull-ups, it's time to relearn. We see the kip swing in so many movements, from toes-to-bars to bar and ring muscle-ups, and, of course, the kipping pull-up. This is all the more reason to work on this movement pattern and always keep it in your toolbag.


**Scaling:**
Reduce the loading of the dumbbell.

To reduce the complexity of the dumbbell shoulder-to-overheads, consider shoulder presses. For the toes-to-bars, reduce the range of motion. Consider knees-to-chests or hanging knee raises as potential options. For the kipping pull-ups, perform jumping pull-ups.

In case of an injury or limitation, perform V-ups or sit-ups in place of the toes-to-bars. For the kipping pull-ups, perform ring rows.


**Intermediate option:**
21-15-9 reps for time of:
Single-arm dumbbell shoulder-to-overheads, right arm
**Knees-to-chests**
Single-arm dumbbell shoulder-to-overheads, left arm
**Jumping** pull-ups


♀ **20** lb
♂ **35** lb


**Beginner option:**
**15-12-9** reps for time of:
Single-arm dumbbell shoulder-to-overheads, right arm
**Hanging knee raises**
Single-arm dumbbell shoulder-to-overheads, left arm
**Ring rows**


♀ **10** lb
♂ **15** lb


**Coaching cues:**
In the gymnastics style kipping pull-up, push yourself away from the top and keep your feet underneath your body. Then, let gravity push your body into the forward position of the kip.


**Resources:**
[The Kipping Toes-to-Bar](https://www.crossfit.com/essentials/the-kipping-toes-to-bar)
[The Kipping Pull-Up](https://www.crossfit.com/essentials/the-kipping-pull-up)
[Jumping Pull-Up Progression](https://youtu.be/KdjfFHefFkg)
[Kipping Hanging Knee Raises](https://youtu.be/G6ycYQ1bNG0)
[The Ring Row](https://www.crossfit.com/essentials/the-ring-row)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250722

**Jerry**


For time:
1-mile run
2,000-meter row
1-mile run


Compare to [231108](http://www.crossfit.com/workout/2023/11/08).


Post time to comments.


Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife, Molly; and his sons Chad, Cody, Chase, and Connor.


**Stimulus and Strategy:**
Today, we’re doing a CrossFit Hero workout. This effort challenges your cardio-respiratory endurance and stamina. The first run is a “trap” — don’t go out too hot. Push yourself on the rower, but only as much as you can finish, then immediately start running your second mile. Finishing 10 seconds faster on the rower isn’t worth it if it causes you to walk the first hundred meters of your run. The second run is all about emptying the tank.


**Scaling:**
Reduce the distances of both runs and the row.

In case of an injury or limitation, for the run, perform 3,500/5,000 meters on an Echo bike.


**Intermediate option:**
Same as Rx’d.


**Beginner option:**
For time:
Run **800** meters
Row **1,000** meters
Run **800** meters


**Coaching cues:**
To keep the rowing stroke smooth and the chain straight, imagine you are rowing with the handle on a table. As you pull, the handle is going to go back with the palms on top of the table, and in the return, the knuckles will be underneath the table.


**Resources:**
[Running | Falling Forward](https://youtu.be/zSrMZRh3ymk)
[Running | Line Drills](https://youtu.be/FSe4IEzTns0)
[Rowing Technique Tips](https://www.crossfit.com/essentials/rowing)
[CrossFit Hero and Tribute Workouts](https://www.crossfit.com/heroes)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250721

https://www.crossfit.com/250720

**Nate**


Complete as many rounds and reps as possible in 20 minutes of:
2 ring muscle-ups
4 handstand push-ups
8 kettlebell swings


♀ 53 lb
♂ 70 lb


Post time to comments.


Compare to [221018](http://www.crossfit.com/workout/2022/10/18) and similar [241015](http://www.crossfit.com/workout/2024/10/15).


Chief Petty Officer Nate Hardy was killed Sunday Feb. 4, 2012, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son, Parker.


**Stimulus and Strategy:**
Today’s effort is the Hero workout Nate. If you have completed this workout in the past, look back to your score to help you navigate today’s effort. The kettlebell loading should be moderate and allow you to go unbroken through all rounds. Athletes completing this workout as prescribed should aim to complete a round in 2 minutes or less. Today is a great opportunity for intermediate athletes to practice muscle-ups and handstand push-ups, even if it means completing fewer rounds.


**Scaling:**
Reduce the loading of the kettlebell. Reduce the reps of the muscle-ups and handstand push-ups.

To reduce the complexity of the ring muscle-ups, perform jumping muscle-ups or low-ring muscle-up transitions. For the handstand push-ups, perform pike push-ups or dumbbell shoulder presses. For the kettlebell swings, reduce the range of motion.

In case of an injury or limitation, perform ring rows or foot-assisted strict pull-ups for the muscle-ups. For the handstand push-ups, perform single-arm dumbbell shoulder presses or push-ups. For the kettlebell swings, consider single-arm Russian kettlebell swings or unloaded good mornings.


**Intermediate option:**
Complete as many rounds and reps as possible in 20 minutes of:
2 **jumping** ring muscle-ups
4 **pike** push-ups
8 kettlebell swings


♀ **35** lb
♂ **53** lb


**Beginner option:**
Complete as many rounds and reps as possible in 20 minutes of:
2 **low-ring** muscle-up **transitions**
4 **dumbbell shoulder presses**
8 kettlebell swings


♀ **18**-lb kettlebell and **15-lb dumbbells**
♂ **26**-lb kettlebell and **20-lb dumbbells**


**Coaching cues:**
Try starting your first kettlebell swing of every set with the kettlebell set up slightly in front of the toes. Then, like a center hiking a football, “hike” the kettlebell back between your legs and then drive it over head.


**Resources:**
[The Kipping Muscle-Up](https://www.crossfit.com/essentials/the-kipping-muscle-up)
[The Kipping Handstand Push-Up](https://www.crossfit.com/essentials/the-kipping-handstand-push-up)
[The Kettlebell Swing](https://www.crossfit.com/essentials/the-kettlebell-swing)
[Jumping Ring Muscle-Up](https://youtu.be/ozRLBoADeDo)
[Pike Push-Up](https://youtu.be/uM9QgDcdjOw?si=o-NURQ6ds5rcVe4a)
[Low-Ring Muscle-Up Transition](https://youtu.be/_YA5xtji-KM)
[The Dumbbell Shoulder Press](https://www.crossfit.com/essentials/the-dumbbell-press)
[CrossFit Hero and Tribute Workouts](https://www.crossfit.com/heroes)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250719

For time:
50 front squats


Every time you drop the bar, complete 20/30 calories on the Echo bike.


♀ 125 lb
♂ 185 lb


Post time to comments.


**Stimulus and Strategy:**
Today’s workout is a challenge. How long can you hang on to the barbell before you have to break and accept the “penalty”? Choose a weight that allows you to complete consistent sets of 10 or more repetitions. Challenge yourself with the loading, but don’t make the workout impossible. Keep in mind that the bike is only going to make each set more difficult. Don’t dig yourself a hole by pushing the pace too hard on the bike. Bigger sets on the barbell is more important.


**Scaling:**
Reduce the loading of the barbell. Reduce the calories on the bike.

To reduce the complexity of the front squats, consider using a pair of dumbbells if there are any front-rack limitations.

In case of an injury or limitation, perform back squats, goblet squats, or air squats in place of the front squats. For the calories on the bike, use any machine available.


**Intermediate option:**
For time:
50 front squats


Every time you drop the bar, complete **15/20** calories on the Echo bike.


♀ **95** lb
♂ **135** lb


**Beginner option:**
For time:
50 front squats


Every time you drop the bar, complete **7/10** calories on the Echo bike.


♀ **35** lb
♂ **45** lb


**Coaching cues:**
To help keep the barbell on the body for more reps, focus on keeping the elbows up. The further the barbell gets away from the body, the more difficult the movement will be.


**Resources:**
[The Front Squat](https://www.crossfit.com/essentials/the-front-squat)
[Rogue Echo Bike](https://www.roguefitness.com/rogue-echo-bike?gad_source=1&gad_campaignid=72006281&gbraid=0AAAAAD3l4FVn5r4HuMz-9l-45KlxIbpD5&gclid=CjwKCAjw9anCBhAWEiwAqBJ-c1S362VrKvUZtweZB5Zae96ZW6MdoodJw8TxyzNc0M6upc0mFs5ccRoCK9MQAvD_BwE)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250718

Thursday 250717

https://www.crossfit.com/250717

Wednesday 250716

Complete as many rounds and reps as possible in 10 minutes of:
15 dumbbell deadlifts
50-foot handstand walk


♀ 35-lb dumbbells
♂ 50-lb dumbbells


Post round and reps to comments.


**Stimulus and Strategy:**
Today’s workout is a back-and-forth couplet. The loading of the dumbbell should allow you to perform your reps unbroken in each set. Choose an option for the handstand walk that allows you to complete each set in 45 seconds or less. Sticking to this stimulus should allow you to complete at least 5 rounds, although you will definitely see some scores close to a round per minute. Prior to starting the workout, spend some time practicing handstand walks and getting upside down. For the deadlifts, you can put the dumbbells inside your legs like a sumo deadlift or keep them on the outside like a conventional deadlift.


**Scaling:**
Reduce the loading of the dumbbells. Reduce the distance of the handstand walk.

To reduce the complexity of the handstand walk, consider performing 20 shoulder taps against the wall or with your feet on a box. You may also consider 3-5 inchworms or a bear crawl.

In case of an injury or limitation, perform single-kettlebell sumo deadlifts or unloaded good mornings in place of the deadlifts. For the handstand walks, consider seated alternating light dumbbell shoulder presses.


**Intermediate option:**
Complete as many rounds and reps as possible in 10 minutes of:
15 dumbbell deadlifts
**20 shoulder taps with feet elevated on a box**


♀ **20**-lb dumbbells
♂ **35**-lb dumbbells


**Beginner option:**
Complete as many rounds and reps as possible in 10 minutes of:
**10 single-kettlebell sumo** deadlifts
50-foot **bear crawl**


♀ **18-lb kettlebell**
♂ **26-lb kettlebell**


**Coaching cues:**
During the handstand walks, think of the arms as stilts. As you move forward, the supporting arm should be straight.

**Resources:**
[The Dumbbell Deadlift](https://www.crossfit.com/essentials/the-dumbbell-deadlift)
[The Handstand Walk](https://www.crossfit.com/essentials/the-handstand-walk)
[Kettlebell Sumo Deadlift](https://www.youtube.com/watch?v=ReEQg0O6Hbg)
[Pike Shoulder Taps](https://www.youtube.com/watch?v=dvbkMf09PD0)
[The Bear Crawl](https://www.youtube.com/watch?v=-JcD5SOqW50)
[Handstand Walk Scaling Tips](https://www.youtube.com/watch?v=rPT_iR-TSvA)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250716

Tuesday 250715

For time:
800-meter run
15 chest-to-bar pull-ups
30 shoulder-to-overheads
800-meter run
30 chest-to-bar pull-ups
15 shoulder-to-overheads


♀ 105-lb barbell
♂ 155-lb barbell


Post time to comments.


**Stimulus and Strategy:**
In today’s workout, be sure to pay attention to the reps of each movement as they flip-flop after the second run. Push for bigger sets where you can. The first set of chest-to-bars is relatively low volume, so if you can go unbroken, do it. The second set may require a few more sets with quick breaks. The same can be said for the shoulder-to-overheads. Push the runs if you are able, but not at the expense of “long-winded” breaks on the other two movements.


**Scaling:**
Reduce the loading of the barbell. Reduce the distance of the runs.

To reduce the complexity of the chest-to-bar pull-ups, decrease the range of motion. Consider chin-over-bar pull-ups or jumping chest-to-bar pull-ups. For the shoulder-to-overheads, consider performing shoulder presses or using a pair of dumbbells if you are having difficulty with the rack position.

In case of an injury or limitation, perform a 1,750/2,500-meter Echo bike or 800/1,000-meter row in place of the 800-meter run. For the chest-to-bar pull-ups, perform ring rows or dumbbell bent-over rows. For the shoulder-to-overheads, perform single-arm dumbbell shoulder-to-overheads or push-ups.


**Intermediate option:**
For time:
800-meter run
15 **chin-over-bar** pull-ups
30 shoulder-to-overheads
800-meter run
30 **chin-over-bar** pull-ups
15 shoulder-to-overheads


♀ **75**-lb barbell
♂ **115**-lb barbell


**Beginner option:**
For time:
**400**-meter run
15 **ring rows**
30 shoulder-to-overheads
**400**-meter run
30 **ring rows**
15 shoulder-to-overheads


♀ **35**-lb barbell
♂ **45**-lb barbell


**Coaching cues:**
In the dip-drive phase of the push press or push jerk, focus on reaching the elbows up as your body dips down. This will help ensure a better rack position throughout the lift.


**Resources:**
[Running | Pulling in Place](https://youtu.be/cZrgfJ7jPZE)
[The Kipping Chest-to-Bar Pull-Up](https://www.crossfit.com/essentials/the-kipping-chest-to-bar-pull-up)
[The Push Press](https://www.crossfit.com/essentials/the-push-press)
[The Push Jerk](https://www.crossfit.com/essentials/the-push-jerk)
[The Kipping Pull-Up](https://www.crossfit.com/essentials/the-kipping-pull-up)
[The Ring Row](https://www.crossfit.com/essentials/the-ring-row)

https://www.crossfit.com/250715

https://www.crossfit.com/250714

**Rest Day**

[Is Zone 2 Magic?](https://youtu.be/KKEeWEKnWkY)

Is Zone 2 a magical fitness secret? Is it really better than what you're already doing in CrossFit? Veteran athletes and coaches Eric O’Connor and Stephane Rochet break down the truth about energy systems, why you don't need fancy heart rate monitors or complicated training zones, and how CrossFit's "short, medium, long" approach actually gives you better results across the board. They'll show you why chasing that "conversational pace" isn't the holy grail of longevity or health, and reveal how your regular Fran, Cindy, and heavy lifting days are already hitting every energy system more effectively than any Zone 2 protocol ever could. Spoiler alert: the real magic isn't in the zone — it's in the variety.

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250713

https://www.crossfit.com/250712

https://www.crossfit.com/250711

Thursday 250710

Rest Day

[You Can’t Out Exercise a Bad Diet](https://youtu.be/8i8juM-6Xds)

Think you can crush the Workout of the Day and still eat whatever you want without performance or health consequences? Unfortunately no. In this must-watch conversation, veteran athletes and coaches Eric O’Connor and Stephane Rochet break down why "you can't out-exercise a bad diet," and more importantly, how to flip the script from using exercise as permission to eat junk to actually fueling your performance and feeling amazing. They share real tactics for navigating social situations, dealing with cravings, and why tracking your food (even briefly) will blow your mind about what you're eating. Plus, discover the simple reframe that changes everything about how you approach nutrition.


**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250710

Wednesday 250709

Push press 5-5-5-5-5 reps


Compare to [240809](https://www.crossfit.com/240809).


Post loads to comments.


**Stimulus and Strategy:**
Today is a heavy day. Keep in mind that heavy is relative to each athlete's capacity and experience. Look back at your previous attempt to help navigate today’s workout. As long as you are working to your limits, you will benefit from this effort. 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:**
To adjust the complexity of the lift, consider performing the movement with a pair of dumbbells or performing shoulder presses.

In case of an injury or limitation, consider using a single dumbbell or kettlebell. If you are unable to add load, consider handstand push-ups, pike push-ups, or push-ups.


**Intermediate option:**
Same as Rx’d.


**Beginner option:**
Same as Rx’d.


**Coaching cues:**
In an attempt to keep your torso more vertical in the dip-and-drive phase of the push press, visualize yourself keeping your shoulders and hips against a wall as you dip and drive.

**Resources:**
[The Push Press](https://www.crossfit.com/essentials/the-push-press)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250709

Tuesday 250708

4 rounds for time of:
1-minute L-sit hold
400-meter run

Compare to [220725.](https://www.crossfit.com/220725)

Post time to comments.

**Stimulus and Strategy:**
Today’s workout combines a higher-level gymnastics skill with a conditioning effort. Your goal is to get through the L-sit holds in as few sets as possible and push the pace on each run. Choose a variation for the L-sit that allows you to hold for at least 10 seconds (longer in the beginning rounds). L-sit holds can be performed with whatever is available — a pair of boxes, a pair of heavier dumbbells or kettlebells, a pair of parallettes, or even on a pair of rings. Regardless of the variation you choose, hold yourself to a standard and try not to deviate throughout the workout.

**Scaling:**
Reduce the distance of the run. Reduce the time component of the L-sit hold.

To reduce the complexity of the L-sit hold, start by bending one or both of your legs. If that is too challenging, try seated single-leg raise holds. And finally, consider plank holds.

In case of injury or limitation, for the 400-meter run, consider performing a 900/1,250-meter Echo bike or 400/500-meter row or ski erg.

**Intermediate option:**
4 rounds for time of:
1-minute L-sit hold **with bent knees**
400-meter run

**Beginner option:**
**3** rounds for time of:
1-minute **seated leg raises**
400-meter run

**Coaching cues:**
As you are holding the L-sit position, pull your shoulders back and down as you press down toward the floor below you.

**Resources:**
[The L-Sit](https://www.crossfit.com/essentials/the-l-sit)
[L-Sit Drills](https://youtu.be/qpi59_uSbrw?si=IJFM-KZJUwDiw3S-)
[L-Sit Scaling | CrossFit Coaching Tips](https://youtu.be/86ZJrTmDfgE?si=z8mCvM9yp4sshRJF)
[Pose Running Drills | Pose Alignment](https://youtu.be/1crN-ouszRU?si=W5cnQQe-8i1-t4nJ)


**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250708

10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats

♀ 105 lb
♂ 155 lb

Compare to [240522.](http://www.crossfit.com/workout/2024/05/22)

Post time to comments

**Stimulus and Strategy:**
This is a sprint workout that should be a balanced challenge of metabolic and muscular fatigue. The goal is to hang on to the barbell and move through each round in as few sets as possible. Look back at your previous score to help navigate today’s effort. The deadlifts should feel the easiest of the three movements. Your capacity with the hang power snatch and overhead squat will determine your load for the workout. Choose a weight that allows you to complete the entire workout in under 15 minutes. Advanced athletes should be able to keep each round to less than 1 minute. Have fun!

**Scaling:**
Reducing the load of the barbell will decrease the difficulty of each movement, as well as the complexity.

In case of injury or limitation, consider using a dumbbell for the deadlifts and hang power snatches. If you have an overhead limitation, perform hang power cleans and front squats.

**Intermediate option:**
10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats

♀ **75** lb
♂ **115** lb

**Beginner option:**
10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats

♀ **35** lb
♂ **45** lb

**Coaching cues:**
Unless you are planning on performing the snatches immediately after the deadlifts, consider using a mixed grip on the deadlifts to save your grip. Then, put the barbell down briefly to adjust your grip before performing the hang power snatches.

**Resources:**
[The Deadlift](https://www.crossfit.com/essentials/the-deadlift)
[The Hang Power Snatch](https://www.crossfit.com/essentials/the-hang-power-snatch)
[The Overhead Squat](https://www.crossfit.com/essentials/the-overhead-squat)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250707

**Rest Day**

[Why We Plateau and How to Overcome It](https://youtu.be/aqHQ6hpiXdk)

Join CrossFit coaches Eric O'Connor and Pat Barber as they break down the real reasons athletes hit plateaus and the proven strategies to push past them. From intensity adjustments and nutrition fixes to managing expectations as you age, these 20-year CrossFit veterans share hard-earned wisdom on when plateaus are premature versus inevitable, and how to reframe your relationship with CrossFit for lifelong progress.

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250706

https://www.crossfit.com/250705

**Triple Deuce**

As many rounds and reps as possible in 20 minutes of:
22 burpees
22 air squats
22 pull-ups
22 sandbag ground-to-over-the-shoulders
722-meter run

♀ 40-lb sandbag
♂ 60-lb sandbag

Post rounds and reps to comments.

Army Sgt. 1st Class Jamie Nicholas, Army Sgt. 1st Class Gary Vasquez, and Army Capt. Richard Cliff, Jr., assigned to the 1st Battalion, 7th Special Forces Group in Fort Bragg, North Carolina, died Sept. 29, 2008, in Yakhchal, Afghanistan, from wounds sustained when their vehicle encountered an improvised explosive device during mounted operations.

**Stimulus and Strategy:**
This Hero workout will test cardiorespiratory endurance and stamina, where completing 3 or more rounds is a general guideline to follow. Since this is a Hero workout, feel free to attempt it as prescribed, even if 3 rounds may not be within reach. The air squats can be performed quickly, while the burpees and pull-ups may need some pacing to be able to complete them at a consistent pace. The sandbag is intended to be light so 22 reps can be completed with minimal rest between each.

**Scaling:**
Reduce the loading of the sandbag. Reduce the reps of the movements. Reduce the distance of the run.

To reduce the complexity of the burpees, perform up-downs. For the pull-ups, consider performing jumping pull-ups or ring rows. For the sandbag ground-to-over-the-shoulders, perform dumbbell power cleans, hang power cleans, or even light medicine-ball cleans over the shoulder

In case of injury or limitation, perform a 1,750/2,500-meter Echo bike or 800/1,000-meter row in place of the 722-meter run. For the air squats, consider squatting to a target that allows for a pain-free range of motion.

**Intermediate option:**
As many rounds and reps as possible in 20 minutes of:
**15** burpees
**15** air squats
**15 jumping** pull-ups
**15** sandbag ground-to-over-the-shoulders
722-meter run

♀ **30**-lb sandbag
♂ **45**-lb sandbag

**Beginner option:**
As many rounds and reps as possible in **15** minutes of:
**12** burpees
**12** air squats
**12 ring rows**
**12** sandbag ground-to-over-the-shoulders
**400**-meter run

♀ **20**-lb sandbag
♂ **30**-lb sandbag

**Coaching cues:**
Focus on using your hips and legs to launch the sandbag over your shoulders instead of solely pulling with your arms.

**Resources:**
[The Burpee](https://www.crossfit.com/essentials/the-burpee-2)
[The Air Squat](https://www.crossfit.com/essentials/the-air-squat)
[The Kipping Pull-Up](https://www.crossfit.com/essentials/the-kipping-pull-up)
[Running | Falling Forward](https://youtu.be/zSrMZRh3ymk)
[Sandbag Training](https://games.crossfit.com/article/sandbag-training)
[Jumping Pull-Up](https://youtu.be/KdjfFHefFkg)
[The Ring Row](https://www.crossfit.com/essentials/the-ring-row)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250704

Thursday 250703

https://www.crossfit.com/250703

Wednesday 250702

**Part 1**
In 10 minutes:
Establish a 2-rep-max shoulder press

3 minutes rest

**Part 2**
As many calories as possible in 10 minutes of:
Echo bike

Post to comments:
1. Max weight lifted on the shoulder press in pounds
2. Total calories completed on the bike
3. Total weight + calories

**Stimulus and Strategy:**
This two-part workout will test upper-body pressing strength, as well as general conditioning. Start at a light load in the shoulder press and build up quickly to establish a 2-rep max for the day with sound mechanics. New athletes can focus on mechanics and keep the loads sub-maximal. Ten minutes on the bike will feel like a LONG TIME where you are at your threshold for a large portion of the workout. Set a goal cadence to maintain and treat the last minute as a final sprint to the finish.

**Scaling:**
Reduce the time on the Echo bike in Part 2.

To reduce the complexity of the shoulder presses, consider using a pair of dumbbells. This will eliminate the need to navigate the head and reduce the complexity of the rack position.

In case of injury or limitation, perform bench presses or floor presses in place of the shoulder presses. If necessary, consider single-dumbbell shoulder presses. For the max calories in Part 2, use any machine available.

**Intermediate option:**
Same as Rx’d.

**Beginner option:**
Same as Rx’d.

**Coaching cues:**
Keep your abdominals, glutes, and quadriceps tight throughout the shoulder press to reduce issues of overextending the trunk.

**Resources:**
[The Shoulder Press](https://www.crossfit.com/essentials/the-shoulder-press)
[Rogue Echo Bike](https://www.roguefitness.com/rogue-echo-bike?srsltid=AfmBOoqUE3iujkQ9PGK4-n0RKzwiY1C4cmBQITU5dA2mQC-QqPbZwX8P)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250702

Tuesday 250701

For time:
21 GHD sit-ups
7 rope climbs to 15 feet
21 GHD sit-ups
21-meter double-kettlebell front-rack walking lunge
15 GHD sit-ups
5 rope climbs to 15 feet
15 GHD sit-ups
15-meter double-kettlebell front-rack walking lunge
9 GHD sit-ups
3 rope climbs to 15 feet
9 GHD sit-ups
9-meter double-kettlebell front-rack walking lunge

♀ 35-lb kettlebells
♂ 53-lb kettlebells

Post time to comments.

**Stimulus and Strategy:**
Expect this conditioning workout to challenge the trunk and legs, as well as the skill of the rope climb. The GHD sit-up volume is reasonable, but expect this movement to increase the difficulty of the knee raise component of the rope climbs, as well as the core demands of the kettlebell front-rack walking lunges. The load of the kettlebells is intended to be moderate, where the initial round can be completed unbroken or with one break.

**Scaling:**
Reduce the loading of the kettlebells. Reduce the reps of the GHD sit-ups and rope climbs.

To reduce the complexity of the GHD sit-ups, reduce the range of motion. For the rope climbs, reduce the height of the climb. For the kettlebell front-rack lunges, perform the lunges with a single kettlebell or hold the two kettlebells in the farmers carry position.

In case of injury or limitation, perform sit-ups or V-ups in place of the GHD sit-ups. For the rope climbs, perform pull-to-stands. For the kettlebell front-rack lunges, eliminate the loading or consider step-ups to a low box.

**Intermediate option:**
For time:
**15** GHD sit-ups
7 rope climbs to **12** feet
**15** GHD sit-ups
**15**-meter double-kettlebell front-rack walking lunge
**12** GHD sit-ups
5 rope climbs to **12** feet
**12** GHD sit-ups
**12**-meter double-kettlebell front-rack walking lunge
9 GHD sit-ups
3 rope climbs to **12** feet
9 GHD sit-ups
9-meter double-kettlebell front-rack walking lunge

♀ **26**-lb kettlebells
♂ **36**-lb kettlebells

**Beginner option:**
For time:
**15 AbMat** sit-ups
**5 pull-to-stands**
**15 AbMat** sit-ups
**15**-meter **walking lunge**
**12 AbMat** sit-ups
**4 pull-to-stands**
**12 AbMat** sit-ups
**12**-meter **walking lunge**
9 **AbMat** sit-ups
3 **pull-to-stands**
9 **AbMat** sit-ups
9-meter **walking lunge**

**Coaching cues:**
Treat the rope climb as a stand or squat after securing the wrap instead of pulling with the arms. In the warm-up, practice establishing a secure foot hook before standing up and reaching for the next pull. This will reduce the risk of unnecessary foot sliding as you are climbing.

**Resources:**
[The GHD Sit-Up](https://www.crossfit.com/essentials/the-ghd-sit-up)
[The Rope Climb (Basket)](https://www.crossfit.com/essentials/the-rope-climb-basket)
[The Rope Climb (Wrapping)](https://www.crossfit.com/essentials/the-rope-climb-wrapping)
[The AbMat Sit-Up](https://www.crossfit.com/essentials/the-abmat-sit-up)
[The Pull-to-Stand | Rope Climb Scaling](https://www.youtube.com/watch?v=BsDRv1fiXIY)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250701

For time:
400-meter run
30 clean and jerks
200-meter run

♀ 95 lb
♂ 135 lb

Post time to comments.

**Stimulus and Strategy:**
This chipper combines the classic benchmark workout Grace, alongside 600 total meters of running. This is intended to be a short effort with a fast pace in mind. The load on the clean and jerks is intended to be moderate and allow for some small unbroken sets combined with consistent singles performed with minimal rest between reps. Advanced athletes can storm through this workout at a blistering pace and attempt to complete it in around 5-6 minutes. Can anyone complete this in sub-5 minutes?

**Scaling:**
Reduce the loading of the barbell. Reduce the distance of each run.

To reduce the complexity of the clean and jerk, consider performing a hang clean and jerk with a barbell or a pair of dumbbells.

In case of injury or limitation, for the 400-meter run, perform 400/500 meters on the rower or ski erg, or 900/1,250 meters on the Echo bike. For the 200-meter run, perform 200/250 meters on the rower or ski erg, or 500/700 meters on the Echo bike. For the clean and jerks, if there is an overhead limitation, perform a power clean only. If there is a wrist limitation, use one or two dumbbells.

**Intermediate option:**
For time:
400-meter run
30 clean and jerks
200-meter run

♀ **65** lb
♂ **95** lb

**Beginner option:**
For time:
**200**-meter run
30 clean and jerks
200-meter run

♀ **35** lb
♂ **45** lb

**Coaching cues:**
For clean and jerks, attempt to transition immediately from the clean catch position into the drive phase of the jerk.

**Resources:**
[Banded Running Drill](https://youtu.be/rQmYOLMfSTo)
[The Power Clean and Jerk](https://www.crossfit.com/essentials/the-power-clean-split-jerk)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250630

**Rest Day**

[What CrossFit Taught Me About Thinking](https://www.crossfit.com/essentials/crossfit-sugar-diet-thinking)

When Mark Bell started promoting the "Sugar Diet" – a plan that involves eating only fruit, honey, and even candy – my first instinct was to dismiss it as nutritional lunacy. Sound familiar? It's the same knee-jerk reaction people have to CrossFit before they actually step into a gym. This isn't about whether the Sugar Diet works (I honestly don't know yet), but about something more important: how we evaluate ideas that challenge our beliefs.

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250629

5 rounds for time and load of:
10 box jumps
10 deadlifts


Rest 1 minute between rounds.

♀ 24-inch box
♂ 30-inch box

**Post-Workout**
Accumulate 3 minutes of an L-sit in as few sets as possible.

Post time for each interval and load used on the deadlifts to comments.

**Stimulus and Strategy:**
Each effort of this interval workout is intended to be short with a rest period that won’t allow for total recovery. The box jump height is intended to be challenging but allow for a consistent pace. The deadlift weight is up to you and can be changed as needed throughout the workout. The goal is to use a challenging load that allows for all 10 reps to be completed consecutively with sound mechanics. Expect the fatigue in the posterior chain to make each movement significantly more difficult in the later rounds.

**Scaling:**
Reduce the height of the box and the weight on the deadlift.

To reduce the complexity of the box jumps, perform step-ups. For the post-workout skill work, reduce the length of the legs by bending the knees and tucking them in close to your chest.

In case of injury or limitation, for the deadlifts, to keep your torso more upright and avoid having to navigate the knees, consider sumo-stance kettlebell or dumbbell deadlifts. You may also choose unloaded good mornings. For the L-sit holds, perform seated leg raise holds or plank holds.

**Intermediate option:**
5 rounds for time and load of:
10 box jumps
10 deadlifts

Rest 1 minute between rounds.

♀ **20**-inch box
♂ **24**-inch box

**Post-Workout**
Accumulate 3 minutes of an L-sit **with both knees tucked** in as few sets as possible

**Beginner option:**
5 rounds for time and load of:
10 box **step-ups**
10 deadlifts

Rest 1 minute between rounds.

♀ **12**-inch box
♂ **20**-inch box

**Post Workout**
Accumulate **2** minutes of a **plank hold with the knees on the ground** in as few sets as possible

**Coaching cues:**
The box jump is not just about legs. Use an upward swinging motion of your arms as you prepare to jump to enhance your performance.

**Resources:**
[The Box Jump](https://www.crossfit.com/essentials/the-box-jump)
[The Deadlift](https://www.crossfit.com/essentials/the-deadlift)
[The Box Step-Up](https://www.crossfit.com/essentials/the-box-step-up)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250628

**Topsy**

Complete as many rounds and reps as possible in 25 minutes of:
3 ring muscle-ups
8 thrusters
17-calorie row

♀ 75 lb
♂ 115 lb

Post rounds and reps to comments.

McCoy “Topsy” Turner, a loved member of the CrossFit community and former Seminar Staff trainer, died by suicide on March 8, 2025, after suffering from complex post-traumatic stress.

Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 Level 1 and Level 2 Seminars.

Turner was known for his warmth and kindness, and touched countless lives who attended CrossFit courses. He is survived by his sons Brodie and Tommy.

**Stimulus and Strategy:**
This Hero workout is a triplet where athletes can attempt to move at a consistent pace throughout the duration of the workout. The load on the thruster and the ring muscle-ups are intended to be completed unbroken. Row at a pace that allows for some recovery to allow for adequate performance on the remaining movement. Since this is a Hero workout, athletes can attempt it as prescribed even if the intended stimulus is not met. Embrace the challenge.

**Scaling:**
Reduce the loading of the barbell. Reduce the reps of the ring muscle-ups. Reduce the calories on the rower.

To reduce the complexity of the ring muscle-ups, consider jumping ring muscle-ups.

In case of injury or limitation, consider performing low-ring muscle-up transitions for the ring muscle-up. If necessary, consider a combination of 2-3 ring rows and 2-3 push-ups from the knees. For the thrusters, perform front squats if you have an overhead limitation or push presses for a squat limitation. For the rower, consider performing the same calories on any available machine.

**Intermediate option:**
Complete as many rounds and reps as possible in 25 minutes of:
3 **jumping** ring muscle-ups
8 thrusters
17-calorie row

♀ **55** lb
♂ **75** lb

**Beginner option:**
**Every 5 minutes for 5 sets:**
3 **low-ring** muscle-up **transitions**
8 thrusters
**12**-calorie row

♀ **35** lb
♂ **45** lb

**Coaching cues:**
On the thruster, keep the barbell connected to the shoulders until the lower body aggressively extends. At this point, use the upper body to press the bar into the overhead position. Proper timing will enhance the efficiency of this movement and allow for better performance in the muscle-up.

**Resources:**
[The Kipping Ring Muscle-Up](https://www.crossfit.com/essentials/the-kipping-muscle-up)
[The Thruster](https://www.crossfit.com/essentials/the-thruster)
[Rowing Technique Tips](https://www.crossfit.com/essentials/rowing)
[Jumping Ring Muscle-Up](https://youtu.be/ozRLBoADeDo)
[Low-Ring Muscle-Up Transition](https://youtu.be/_YA5xtji-KM)

https://www.crossfit.com/250627

Thursday 250626

**Rest Day**

[How to Use Sleds to Recover From an Injury, Improve Conditioning, and Gain Strength](https://www.crossfit.com/essentials/crossfit-how-to-use-sleds)

Often overlooked and stored in the corners of CrossFit affiliates, sleds are one of the most versatile training tools available, capable of supercharging everything from injury rehabilitation to sprint speed development. Whether you're recovering from a lower-body injury, building conditioning, or enhancing athletic performance, this simple piece of equipment delivers results that few other tools can match.

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250626

Wednesday 250625

https://www.crossfit.com/250625

Tuesday 250624

Back squat

2-2-2-2-2-2-2-2-2-2

Post loads to comments.

Compare to [250331.](https://www.crossfit.com/workout/2025/03/31)

**Stimulus and Strategy:**
Today is a heavy day. Keep in mind, heavy is relative to each athlete's capacity and experience. Look back at your previous attempt to help navigate today’s workout. As long as you are working to your limits, you will benefit from this 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:**
To adjust the complexity of the lift, consider performing goblet squats 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:**
Focus on driving your chest up and back into the bar on the lifting phase. This will help to keep your torso upright and reduce issues of the hips raising too quickly.

**Resources:**
[The Back Squat](https://www.crossfit.com/essentials/the-back-squat)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250624

For time:
50 double-unders
50 ring dips
50 double-unders
50 dumbbell box step-ups
50 double-unders
50 burpees
50 double-unders

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

Post time to comments.

**Stimulus and Strategy:**
Today’s effort is a chipper-style workout that could extend into the 15-minute time domain, while advanced athletes can push to finish in under 12 minutes. Attempt to move at a fast pace on the double-unders while the ring dips, step-ups, and burpees will be more of a slower grind. Consider breaking the ring dips up early to avoid muscular failure and attempt to maintain a steady and consistent pace on the step-ups and burpees.

**Scaling:**
Reduce the load of the dumbbells and the height of the box. Reduce the reps of each movement. Consider 30 reps of each movement.

To reduce the complexity of the jump rope, perform 1 minute of double-under attempts for each set or perform single-unders. For the ring dips, perform jumping ring dips or foot-assisted ring dips.

In case of an injury or limitation, consider performing 10 calories on any machine in place of the jump rope. For the ring dips, consider banded ring dips, box dips, or push-ups. For the burpees, consider performing up-downs. For the dumbbell box step-ups, perform step-ups with no weight.

**Intermediate option:**
For time:
**30** double-unders
**30** jumping ring dips
**30** double-unders
**30** dumbbell box step-ups
**30** double-unders
**30** burpees
**30** double-unders

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

**Beginner option:**
For time:
**30 single**-unders
**30 foot-assisted** ring dips
**30 single**-unders
**30 box step-ups**
**30 single**-unders
**30 up-downs**
**30 single**-unders

♀ **12**-inch box
♂ **20**-inch box

**Coaching cues:**
As you descend to the bottom of a kipping ring 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 Double-Under](https://www.crossfit.com/essentials/the-double-under)
[The Ring Dip](https://www.crossfit.com/essentials/the-ring-dip)
[Dumbbell Box Step-Up](https://www.youtube.com/watch?v=tCZ5yde3F2U)
[The Burpee](https://www.crossfit.com/essentials/the-burpee-2)
[The Single-Under](https://www.crossfit.com/essentials/the-single-under)
[Ring Dip Scaling](https://www.youtube.com/watch?v=1X0GuD3twd0)
[Up-Down](https://www.youtube.com/watch?v=EbCy4PTp2Gs)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250623

**Rest Day**

[Squat Smarter: How Biomechanics Reveal Your Hidden Weaknesses](https://www.crossfit.com/essentials/crossfit-squat-biomechanics-zlong)

Think all squats are created equal? Think again. The subtle differences in where you place that barbell — behind your back, across your shoulders, or overhead — completely transform how your body moves, what muscles work hardest, and where you're most likely to hit a wall. Whether you're missing front squats because your upper back gives out before your legs, struggling with overhead squats despite crushing back squats, or wondering why your ankle mobility matters more in some variations than others, understanding these biomechanical differences is the key to unlocking your squat potential and training smarter.

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250622

Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Compare to [240712.](http://www.crossfit.com/workout/2024/07/12)

**Stimulus and Strategy:**
Today’s workout should look familiar. This is a dumbbell variation of the Hero workout DT. The loading of the dumbbells should be on the lighter side of moderate and allow you to perform all 27 reps in 3 sets or less. More advanced athletes should try to maintain unbroken reps for as many rounds as possible, while less-experienced athletes should consider strategic breaks to keep moving through the rounds. For example, perform 11 deadlifts, then break. After a quick breath, perform your 12th deadlift and move right into 8 hang power cleans before breaking. After a quick breath, perform your last hang power clean and finish the round by completing 6 shoulder-to-overheads. Look back at your previous score to help you navigate today’s effort.

**Scaling:**
Reduce the load of the dumbbells.

To reduce the complexity of the movements, perform each with a single dumbbell.

In case of an injury or limitation, consider performing unloaded good mornings in place of the deadlifts. Perform jumping squats for the hang power cleans, and push-ups for the shoulder-to-overheads.

**Intermediate option:**
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

♀ **20**-lb dumbbells
♂ **35**-lb dumbbells

**Beginner option:**
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

♀ **10**-lb dumbbells
♂ **15**-lb dumbbells

**Coaching cues:**
When performing shoulder-to-overheads with the dumbbells, focus on pressing the weight overhead with your biceps next to your ears.

**Resources:**
[The Dumbbell Deadlift](https://www.crossfit.com/essentials/the-dumbbell-deadlift)
[The Dumbbell Hang Power Clean](https://www.crossfit.com/essentials/the-dumbbell-hang-power-clean?topicId=article.20210809075643175)
[The Dumbbell Push Press](https://www.crossfit.com/essentials/the-dumbbell-push-press)
[The Dumbbell Push Jerk](https://www.crossfit.com/essentials/the-dumbbell-push-jerk)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250621

5 rounds, each for time, of:
800-meter run
Rest 3 minutes

Post time for each interval to comments.

Compare to [240617.](http://www.crossfit.com/workouts/2024/06/17)

**Stimulus and Strategy:**
In today’s workout, we are going to tackle 5 half-mile runs. The half-mile is arguably one of the most challenging events in track. Look back at your previous score to help you navigate today’s effort. The goal is to run each interval as quickly as possible. With a significant amount of rest, aim to perform each run in a similar time. Newer athletes should reduce the distance to ensure they complete each interval in less than 5 minutes. Intermediate athletes can perform this workout as prescribed. Have fun!

**Scaling:**
Reduce the distance of each run.

In case of an injury or limitation, perform a 1,750/2,500-meter Echo bike, 1,600/2,000-meter C2 bike, or 800/1,000 meters on the rower.

**Intermediate option:**
Same as Rx’d.

**Beginner option:**
**4** rounds, each for time, of:
**600**-meter run
Rest 3 minutes

**Coaching cues:**
On each run, focus on running tall and leading with the hips. To pick up speed, lean forward with your entire body.

**Resources:**
[Running | Change in Support Drill](https://youtu.be/nOgI1BSZjYo)
[Running | Falling Forward](https://youtu.be/zSrMZRh3ymk)
[Running | Line Drills](https://youtu.be/FSe4IEzTns0)
[Running | Position Drill](https://youtu.be/KdfURwxmSHE)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250620

Thursday 250619

**Rest Day**

[Burst vs. Sustainable Power: Why CrossFit Trains Both Types of Strength](https://www.crossfit.com/essentials/crossfit-burst-sustainable-power)

Can you jump higher than you can sustain a long met-con? If you're crushing your max clean and jerk but dying in Helen, you're experiencing the fascinating divide between burst power and sustainable power — two completely different athletic qualities that require different training approaches. Most people think power is just power, but the truth is far more nuanced. Understanding why your 40-inch vertical jump means nothing if you can't complete Fight Gone Bad will revolutionize how you think about CrossFit programming and why we need both crushing heavy days and lung-burning met-cons to build true, real-world fitness.

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250619

Wednesday 250618

https://www.crossfit.com/250618

Tuesday 250617

Complete as many rounds and reps as possible in 10 minutes of:
20 GHD sit-ups
2 rope climbs to 15 feet

Post rounds and reps to comments.

**Stimulus and Strategy:**
Today’s workout is a sneaky couplet. Expect the GHD sit-ups to make the rope climbs a bit more difficult than they might normally be. If you have limited experience with the GHD, reduce the range of motion and reduce reps. If you do not have a GHD, check below for alternatives. For the rope climbs, only go up if you are confident you can complete the rep safely. Have fun with this workout and remember to be intentional with your foot hook in anticipation of accumulated fatigue.

**Scaling:**
Reduce the reps of the GHD sit-ups and rope climbs.

To reduce the demand of the GHD sit-ups, reduce the range of motion to parallel or a quarter. For the rope climbs, reduce the height of the climb.

In case of an injury or limitation, perform V-ups or AbMat sit-ups in place of the GHD sit-ups. For the rope climbs, consider pull-to-stands or strict pull-ups.

**Intermediate option:**
Complete as many rounds and reps as possible in 10 minutes of:
20 GHD sit-ups **to parallel**
2 rope climbs to **12 feet**

**Beginner option:**
Complete as many rounds and reps as possible in 10 minutes of:
20 **AbMat** sit-ups
**4 pull-to-stands**
Stop if you complete 4 rounds before time is up.

**Coaching cues:**
To reduce the number of pulls it takes to get to the top on each rope climb, focus on leaning back and bringing your knees to your elbows before you secure your foot hook and stand up.

**Resources:**
[The GHD Sit-Up](https://www.crossfit.com/essentials/the-ghd-sit-up)
[The Rope Climb (Wrapping)](https://www.crossfit.com/essentials/the-rope-climb-wrapping)
[The Rope Climb (Basket)](https://www.crossfit.com/essentials/the-rope-climb-basket)
[The AbMat Sit-Up](https://www.crossfit.com/essentials/the-abmat-sit-up)
[Pull-to-Stand](https://youtu.be/BsDRv1fiXIY?si=cI3nbEIzkzc-KzRi)

https://www.crossfit.com/250617

Every minute on the minute for 5 minutes for load:
3 touch-and-go power snatches

Every minute on the minute for 5 minutes for load:
2 touch-and-go power snatches

Every minute on the minute for 5 minutes for load:
1 power snatch

Post loads to comments.

Compare to [250303.](http://www.crossfit.com/workout/2025/03/03)

**Stimulus and Strategy:**
Today’s workout is an opportunity to lift heavy. Keep in mind, heavy is relative to each individual's capacity and competence with the lift. Look back at your previous score to help you navigate today’s effort. The goal is to lift your heaviest load for each 5-minute section. Keep in mind, this is 15 minutes of continuous work without designated rest between segments. You can increase the loading across each minute, maintain the same weight for multiple sets, or stay at one weight for the entire workout. Newer and less-experienced athletes should focus on refining technique at submaximal loads rather than increasing the weight throughout the workout.

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

To reduce the complexity of the lift, reduce the loading, and consider performing a hang power snatch to avoid having to navigate the knees.

In case of an injury or limitation, consider performing a power clean for an overhead limitation. You can also perform single-arm snatches with a dumbbell or kettlebell.

**Intermediate option:**
Same as Rx’d.

**Beginner option:**
Same as Rx’d.

**Coaching cues:**
As you cycle the barbell, focus on pressing the hips back, pulling the barbell into the body, and brushing the thighs as the barbell returns to the floor.

**Resources:**
[The Power Snatch](https://www.crossfit.com/essentials/the-power-snatch)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250616

**Rest Day**

[CrossFit Nutrition: Consistency Over Perfection](https://www.crossfit.com/essentials/crossfit-nutrition-consistency-over-perfection)

Tired of the endless cycle of perfect meal prep followed by complete diet derailment after one "cheat meal"? The obsession with nutritional perfection is sabotaging your long-term success more than you realize. Discover why "consistently good" beats "inconsistently perfect" every time, and learn about the Three Pillars Method® — a flexible framework that makes success inevitable. This anti-perfectionist approach to nutrition will help you string together more successful days, reduce food-related stress, and actually achieve lasting results instead of losing the same 10 pounds over and over again.

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250615

Saturday 250614

For time:
800-meter run
40 wall-ball shots
400-meter run
30 wall-ball shots
200-meter run
20 wall-ball shots

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

Post time to comments.

**Stimulus and Strategy:**
Today’s workout is a descending ladder of running and wall-ball shots. Push to complete each set of wall-ball shots in big chunks. If you can go unbroken, do it and then push the pace on the runs. As soon as you finish a set of wall-ball shots, get moving on to the next run.

**Scaling:**
Reduce the load of the medicine ball. Reduce the distance of each run.

To reduce the complexity of the wall-ball shots, lower the height of the target and reduce the loading of the medicine ball.

In case of injury or limitation, perform a 1,750/2,500-meter Echo bike or 800/1,000-meter row in place of the 800-meter run. For the 400-meter run, perform 900/1,250-meter Echo bike or 400/500-meter row. For the 200-meter run, perform a 500/700-meter Echo bike or 200/250-meter row. For the wall-ball shots, perform a medicine-ball squat (overhead limitation) or a medicine-ball push press (squat limitation).

**Intermediate option:**
For time:
800-meter run
40 wall-ball shots
400-meter run
30 wall-ball shots
200-meter run
20 wall-ball shots

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

**Beginner option:**
For time:
**400**-meter run
**20** wall-ball shots
**200**-meter run
**15** wall-ball shots
**200**-meter run
**10** wall-ball shots

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

**Coaching cues:**
After you throw the medicine ball in the wall-ball shot, bring your hands down right in front of your face and relax your shoulders. This will help you reduce shoulder fatigue.

**Resources:**
[CrossFit Running Course](https://oc.crossfit.com/course?id=15)
[The Wall-Ball Shot](https://www.crossfit.com/essentials/the-burpee-2)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250614

3 rounds for time of:
100 double-unders
15 deadlifts
15 bar-facing burpees

♀ 155-lb barbell
♂ 225-lb barbell

Post time to comments.

**Stimulus and Strategy:**
Today’s workout is a triplet. The goal is to move through this workout in 15 minutes or less. The loading of the barbell should be moderate and allow you to perform your reps in 2 sets or fewer. For the double-unders, spend no more than 2 minutes accumulating your reps or practicing this exercise. Coming off the Community Cup workouts, adjust today’s workout based on how you are feeling (soreness, recovery status, and overall ability to push).

**Scaling:**
Reduce the loading of the barbell. Reduce the reps of the double-unders and burpees.

To reduce the complexity of the double-unders, perform 90 seconds to 2 minutes of double-under attempts or single-unders. For the bar-facing burpees, consider regular burpees or up-downs.

In case of injury or limitation, perform 15/20 calories on the Echo bike in place of the double-unders. For the deadlifts, to keep your torso more upright and avoid having to navigate the knees, consider sumo-stance kettlebell or dumbbell deadlifts. You may also choose unloaded good mornings.

**Intermediate option:**
3 rounds for time of:
**60** double-unders
15 deadlifts
15 bar-facing burpees

♀ **125**-lb barbell
♂ **185**-lb barbell

**Beginner option:**
3 rounds for time of:
**60 single**-unders
15 deadlifts
**10 burpees**

♀ **55**-lb barbell
♂ **75**-lb barbell

**Coaching cues:**
In the descent of the deadlift, focus on pressing the palms of your hands toward your thighs as you lower the bar down your legs. This will help keep the barbell in tight to your body.

**Resources:**
[The Double-Under](https://www.crossfit.com/essentials/the-double-under)
[The Deadlift](https://www.crossfit.com/essentials/the-deadlift)
[Bar-Facing Burpee Efficiency Tips](https://youtu.be/PCdMS9QLtaE?si=kQIxeELylOwx2yAD)
[The Single-Under](https://www.crossfit.com/essentials/the-single-under)
[The Burpee](https://www.crossfit.com/essentials/the-burpee-2)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250613

Thursday 250612

**Rest Day**

[At CrossFit, We Don’t Negotiate On This and Neither Should You](https://www.crossfit.com/essentials/crossfit-doesnt-negotiate-on-this)

Why did Coach Glassman 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.

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250612

Wednesday 250611

https://www.crossfit.com/250611

Tuesday 250610

https://www.crossfit.com/250610

https://www.crossfit.com/250609

**Rest Day**

[Doctor Warns Against CrossFit; We Warn Against This](https://www.crossfit.com/essentials/doctors-warn-about-crossfit-we-warn-against-this)

Every year, thousands of CrossFit athletes honor Lieutenant Michael Murphy with the "Murph" workout. But as the popularity of this workout explodes beyond CrossFit gyms, doctors are now warning about a dangerous trend: untrained athletes attempting this elite-level challenge and ending up hospitalized with "exploding biceps." After 18 years coaching Murph, long-time CrossFit coach Chris McDonald reveals what mainstream media gets wrong about CrossFit injuries and the CrossFit experience in general.

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250608

4 rounds for time of:
400-meter run
10 bodyweight back squats

Post time to comments.

**Stimulus and Strategy:**
Today’s workout aims to test your lower-body stamina with moving a relatively moderate-to-heavy load. The loading of this barbell should be challenging, but you should be able to grind through 10 reps unbroken in each set. Take the barbell from a rack if available. Push the pace on the run only if you can maintain unbroken back squats. Otherwise, use this run as “recovery.” If you are planning on performing the Community Cup workouts, consider reducing the loading in today’s workout, focusing on quality of movement, and preparing for the week ahead.

**Scaling:**
Reduce the loading of the barbell.

To reduce the complexity of the back squats, consider performing goblet squats with a dumbbell or kettlebell.

In case of injury or limitation, perform 400/500 meters on the rower or ski erg, or 900/1,250 meters on the Echo bike. For the back squats, consider air squats to a target that allows for a pain-free range of motion.

**Intermediate option:**
4 rounds for time of:
400-meter run
10 **¾-bodyweight** back squats

**Beginner option:**
4 rounds for time of:
**200**-meter run
10 back squats

♀ **35-lb barbell**
♂ **45-lb barbell**

**Coaching cues:**
In the descent of the back squat, focus on sending your hips back and down while trying to “screw” your feet into the ground.

**Resources:**
[Pose Running Drills | Lean and Pull](https://youtu.be/9R-3UT1Vd9o)
[The Back Squat](https://www.crossfit.com/essentials/the-back-squat)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250607

**G.I. Jane**

For time:
100 burpee pull-ups

Jump to a pull-up bar 1 foot above your reach.

Post time to comments.

Compare to [210420.](http://www.crossfit.com/workout/2021/04/20)

**Stimulus and Strategy:**
Today’s workout is a benchmark workout called G.I. Jane. If you have completed this workout before, look back at your previous score to help you navigate today’s effort. This workout is all about mental fortitude and your ability to endure the monotony of the task in front of you. There is nothing fancy here — just “fall” to the floor, get up, and get your chin over the pull-up bar. Your legs are your best friend when it comes to these pull-ups. Use them to jump your chin up over the bar. Choose a height for your pull-up bar that allows you to keep moving. When in doubt, lower the pull-up bar and go faster.

**Scaling:**
Reduce the reps and/or the height of the pull-up bar.

To reduce the complexity of the burpee, consider performing an up-down. For the pull-up portion of the movement, reduce the height of the pull-up bar to allow yourself the opportunity to jump your chin over the bar.

In case of injury or limitation, perform burpees or up-downs with a jump to touch the pull-up bar (instead of performing the pull-up).

**Intermediate option:**
For time:
**70** burpee pull-ups

Jump to a pull-up bar **6 inches** above your reach.

**Beginner option:**
For time:
50 burpee pull-ups

Jump to a pull-up bar **at the middle of your forearms when your arms are extended overhead.**

**Coaching cues:**
Draw a line on the floor directly underneath the pull-up bar. On each burpee, place your hands on this line and focus on jumping your feet to your hands. This will position you in the best spot to jump to your bar.

**Resources:**
[Burpee Pull-Up | Movement Demo](https://www.youtube.com/watch?v=WVyFdjd96rM)
[The Burpee Pull-Up With Greg Amundson](https://www.crossfit.com/essentials/the-burpee-pull-up-with-greg-amundson)
[Burpee Pull-Up Tips](https://youtu.be/iQWQ4JgtqXo)

**Find a gym near you:**
[View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)

https://www.crossfit.com/250606

Thursday 250605

https://www.crossfit.com/250605