Workout List
Showing 10 most recent workouts added to database. To view all workouts in database please login or signup.
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
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.
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
The Wall-Ball Shot
Find a gym near you:
View the CrossFit map
Classification: Total Body
Movements: Bike, Push Press, Row, Run, Squat, Wall Ball
3 rounds for time of:
100 double unders
15 deadlifts
15 bar facing burpees
♀ 155-lb barbell
♂ 225-lb barbell
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).
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
The Deadlift
Bar-Facing Burpee Efficiency Tips
The Single-Under
The Burpee
Find a gym near you:
View the CrossFit map
Classification: Total Body
Movements: Bar Facing Burpee, Bike, Burpee, Deadlift, Double Under, Good Morning
CrossFit Community Cup Workout 3
In 20 minutes, establish:
1-rep max front squat
1-rep max hang power clean
Coaching cues:
When initiating the lifting phase of the front squat, focus on elevating your chest and shoulders upward toward the ceiling. This may help reduce issues of the hips elevating at a faster rate than shoulders, which may cause you to lean excessively forward.
Resources:
The Front Squat
The Hang Power Clean
Find a gym near you:
View the CrossFit map
Classification: Lower Body
Movements: Clean, Front Squat, Hang Power Clean, Power Clean, Squat
CrossFit Community Cup Workout 2 - Pro
Complete as many reps as possible following the interval of:
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
2 minutes of work, 1-minute rest
3 minutes of work
Rounds 1 and 2
15 toes to bars
15 overhead squats
Max calorie row
Rounds 3 and 4
15-calorie row
15 overhead squats
Max bar muscle ups
Your score is the total number of reps completed.
♀ 75-lb barbell
♂ 115-lb barbell
Coaching cues:
To effectively link together multiple toes to bar reps, focus on actively pulling your feet back and down as you lower your legs, and move your chest and shoulders forward into the arch position.
Resources:
The Kipping Toes to-Bar
The Overhead Squat
Rowing Technique Tips
The Kipping Bar Muscle-Up
Classification: Total Body
Movements: Bar Muscle Up, Core, Muscle Up, Overhead Squat, Row, Squat, Toes To Bar
CrossFit Community Cup Workout 1 - Pro
Complete as many rounds and reps as possible in 20 minutes of:
15 box jump overs
10 dumbbell snatches
5 strict handstand push ups
♀ 35-lb dumbbell, 24-inch box
♂ 50-lb dumbbell, 30-inch box
Coaching cues:
On the strict handstand push ups, focus on lowering your head into the proper tripod position and keep your quads, glutes, and abdominals tight throughout the rep.
Resources:
Box Jump-Over Variations
The Dumbbell Power Snatch
The Kipping Handstand Push-Up
Find a gym near you:
View the CrossFit map
Classification: Total Body
Movements: Box Jump, Dumbbell Power Snatch, Dumbbell Snatch, Handstand Push Up, Power Snatch, Push Up, Snatch
4 rounds for time of:
400-meter run
10 bodyweight back squats
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.
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
The Back Squat
Find a gym near you:
View the CrossFit map
Classification: Lower Body
Movements: Air Squat, Back Squat, Bike, Row, Run, Ski Erg, Squat
G.I. Jane
For time:
100 burpee pull ups
Jump to a pull up bar 1 foot above your reach.
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.
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
The Burpee Pull-Up With Greg Amundson
Burpee Pull-Up Tips
Find a gym near you:
View the CrossFit map
Classification: Total Body
Movements: Bench, Burpee, Core, Pull Up
G.I. Jane
For time:
100 burpee pull ups
Jump to a pull up bar 1 foot above your reach.
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.
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. 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
The Burpee Pull-Up With Greg Amundson
Burpee Pull-Up Tips
Classification: Total Body
Movements: Bench, Burpee, Core, Pull Up
For total reps:
Tabata double unders
Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating single leg squats
Then, Tabata double unders
Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Stimulus and Strategy:
Today’s workout is essentially three 4-minute efforts. Two of these efforts are Tabata double unders and the couplet is a 4-minute AMRAP (as many reps as possible). Your score today is total reps. The loading of the dumbbell should be relatively light and allow you to complete your reps unbroken. Choose an option for the single leg squats that allows you to keep moving.
To reduce the complexity of the double unders, perform single unders. For the single leg squats, consider performing single leg squats to a target or single leg squats with the non squatting leg wrapped around the heel of the squatting leg.
In case of injury or limitation, perform calories on any available machine in place of the double unders. For the dumbbell hang snatches, perform dumbbell hang cleans (overhead limitation). For the single leg squats, consider reverse lunges or air squats.
Intermediate option:
For total reps:
Tabata double unders
Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating single leg squats to a target
Then, Tabata double unders
Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.
♀ 20-lb dumbbell
♂ 35-lb dumbbell
Beginner option:
For total reps:
Tabata single unders
Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating reverse lunges
Then, Tabata single unders
♀ 10-lb dumbbell
♂ 15-lb dumbbell
Coaching cues:
To maintain balance in the single leg squat, focus on keeping your chest over the thigh of the squatting leg and leaning slightly toward the leg you are squatting on.
Classification: Total Body
Movements: Air Squat, Clean, Core, Double Under, Hang Clean, Lunge, Pistol, Snatch, Squat
For time:
30 deadlifts
20 hang squat cleans
10 shoulder to overheads
♀ 145 lb
♂ 205 lb
Stimulus and Strategy:
Today’s workout is just you and a barbell. This is meant to be a heavy conditioning effort. While the deadlifts will be the “easiest” part of the workout, each movement will continue to get more difficult. Manage your reps and your pace accordingly. Beware of “sprinting” through the deadlifts. A fatigued posterior can create trouble in the movements that follow. Today is a great day to work with a load that is challenging, as long as the safety and integrity of the movements are maintained. Have fun!
To reduce the complexity of the hang squat cleans, consider breaking the movement into a hang power clean and then a front squat. For all of these movements, using a single dumbbell or pair of dumbbells would reduce the complexity.
In case of injury or limitation, perform any or all of the movements with a single dumbbell or kettlebell.
Intermediate option:
For time:
30 deadlifts
20 hang squat cleans
10 shoulder to overheads
♀ 105 lb
♂ 155 lb
Beginner option:
For time:
30 deadlifts
20 hang squat cleans
10 shoulder to overheads
♀ 35 lb
♂ 45 lb
Coaching cues:
In the hang squat clean, focus on getting the shoulder behind the barbell at full extension before pulling yourself into the squat.
Resources:
The Deadlift
The Hang Squat Clean
The Push Press
The Push Jerk
Classification: Total Body
Movements: Clean, Deadlift, Front Squat, Hang Power Clean, Jerk, Power Clean, Push Jerk, Push Press, Shoulder To Overhead, Sprint, Squat, Squat Clean