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Complete as many rounds and reps as possible in 20 minutes of:
20 lateral burpees over the dumbbell
20 alternating dumbbell hang clean to overheads
200-meter row
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Stimulus and Strategy:
Today’s workout is a grind. Move at a consistent pace and aim to complete at least 4 rounds. The loading of the dumbbell should allow you to complete your reps in 2 sets or less in each round. If you need a place to slow down and recover, do that on the rower. In workouts like these, take it one round at a time and don’t get ahead of yourself or bother looking at the clock — it will only disappoint you.
To reduce the complexity of the lateral burpees over the dumbbell, perform these as standard burpees. For the hang clean to overheads, consider muscle clean and shoulder presses or kettlebell swings.
In case of injury or limitation, for the row, consider a 200-meter run or a 400-meter bike. For the lateral burpees over the dumbbell, perform up downs over the dumbbell or in place. For the dumbbell hang clean to overheads, perform hang clean and shoulder presses with a medicine ball or a single arm Russian kettlebell swing if there is an overhead limitation.
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
20 lateral burpees over the dumbbell
20 alternating dumbbell hang clean to overheads
200-meter row
♀ 20-lb dumbbell
♂ 35-lb dumbbell
Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
10 burpees
10 alternating dumbbell hang clean to overheads
200-meter row
♀ 10-lb dumbbell
♂ 15-lb dumbbell
Coaching cues:
During the row, ensure you maintain the proper sequencing of each pull for the most efficiency and power output, and to preserve your energy and push harder for longer. Think about moving through each pull by initiating with a leg drive, then shifting your hips back, and finally pulling with your arms. On the return, it’s the opposite — the arms straighten, the hips flex, and then the legs bend.
Resources:
Rowing Technique Tips
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Classification: Total Body
Movements: Bike, Burpee, Clean, Hang Clean, Kettlebell Swing, Row, Run
3 rounds for time of:
400-meter run
30 GHD sit ups
100-foot front rack walking lunge
♀ 65 lb
♂ 95 lb
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.
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
The GHD Sit-Up
The Front-Rack Lunge
GHD Sit-Up Progressions
The AbMat Sit-Up
The Walking Lunge
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Classification: Lower Body
Movements: Bike, GHD Sit Up, Lunge, Row, Run, Sit Up, Ski Erg, Step Up
For time:
50 deadlifts
40 pull ups
30-calorie row
20 chest to bar pull ups
10 squat cleans
♀ 125 lb
♂ 185 lb
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.
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
The Kipping Pull-Up
Rowing
The Kipping Chest to-Bar Pull-Up
The Squat Clean
Jumping Pull-Up Progression
The Ring Row
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Classification: Total Body
Movements: Chest To Bar Pull Up, Clean, Deadlift, Good Morning, Power Clean, Pull Up, Row, Squat, Squat Clean, Sumo Deadlift
J.T.
21-15-9 reps for time of:
Handstand push ups
Ring dips
Push ups
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.
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
The Ring Dip
Kipping Ring Dip
The Push-Up
Box Pike Push-Ups
Push-Up on Knees
Ring Dip | Coaching Tips
CrossFit Hero and Tribute Workouts
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Classification: Upper Body
Movements: Dip, Handstand Push Up, Overhead Press, Push Up, Ring Dip
J.T.
21-15-9 reps for time of:
Handstand push ups
Ring dips
Push ups
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.
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
The Ring Dip
Kipping Ring Dip
The Push-Up
Box Pike Push-Ups
Push-Up on Knees
Ring Dip | Coaching Tips
CrossFit Hero and Tribute Workouts
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Classification: Upper Body
Movements: Dip, Handstand Push Up, Overhead Press, Push Up, Ring Dip
For 6 rounds, complete 1 minute of:
45 double unders
Max kettlebell swings in the remaining time
Rest 1 minute between rounds. Score is total number of kettlebell swings.
♀ 53-lb kettlebell
♂ 70-lb kettlebell
Stimulus and Strategy:
Today’s workout contains 6 sprint style intervals. In order to get the most out of this effort, choose a jump rope variation that gives you around 30 seconds to perform kettlebell swings. The kettlebell loading should be something heavier than you may normally swing, but manageable enough that you can swing it for the entirety of the remaining time in the interval.
To reduce the complexity of the jump rope, consider performing single unders. For the kettlebell swings, reduce the range of motion.
In case of injury or limitation, for the double unders, perform penguin taps or consider 7/9 calories on a bike. For the kettlebell swings, perform single arm swings or kettlebell sumo deadlifts.
Intermediate option:
On a 1-minute clock for 6 rounds, complete:
20 double unders
Max kettlebell swings in the remaining time
Rest 1 minute between rounds. Score is total number of kettlebell swings.
♀ 35-lb kettlebell
♂ 53-lb kettlebell
Beginner option:
On a 1-minute clock for 6 rounds, complete:
20 single unders
Max Russian kettlebell swings in the remaining time
Rest 1 minute between rounds. Score is total number of kettlebell swings.
♀ 18-lb kettlebell
♂ 26-lb kettlebell
Coaching cues:
For the kettlebell swings, drive through your heels, squeeze your glutes at the top, and finish with your chest proud.
Resources:
The Double-Under
The Kettlebell Swing
The Single-Under
The Russian Kettlebell Swing
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Classification: Total Body
Movements: Bike, Core, Deadlift, Double Under, Kettlebell Swing, Sprint, Sumo Deadlift
21-18-15-12-9-6-3 reps for time of:
Knees to elbows
Dumbbell thrusters
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Stimulus and Strategy:
This descending rep scheme contains two movements with longer ranges of motion. Choose a weight for the dumbbell thrusters that allows you to finish your reps in 2 sets or less. Challenge yourself to go unbroken on as many sets as possible. For the knees to elbows, choose a movement variation that allows you to maintain consistent sets of 5 or more reps.
To reduce the complexity of the knees to elbows, bring the knees to a lower target. For the dumbbell thrusters, perform the movement with a single dumbbell or perform medicine ball thrusters.
In case of injury or limitation, for the knees to elbows, perform V-ups or sit ups. For the thrusters, perform front squats if there is an overhead limitation or push presses if there is a squatting limitation.
Intermediate option:
21-18-15-12-9-6-3 reps for time of:
Knees to chests
Dumbbell thrusters
♀ 15-lb dumbbells
♂ 25-lb dumbbells
Beginner option:
15-12-9-6-3 reps for time of:
Hanging knee raises
Dumbbell thrusters
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
With the dumbbell thrusters, drive the dumbbells up with your legs, keep the elbows up and in front of you, and finish with a locked out overhead position — don’t let the dumbbells drift forward.
Resources:
The Strict Knees to-Elbows
The Dumbbell Thruster
Kipping Hanging Knee Raises
Knees to-Elbows Tips
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Classification: Total Body
Movements: Front Squat, Push Press, Sit Up, Squat, Thruster
3 rounds for time of:
800-meter run
30 GHD hip and back extensions
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.
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
The GHD Hip and Back Extension
The GHD Back Extension
The GHD Hip Extension
The GHD Hip, Back, and Hip and Back Extensions
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Classification: Total Body
Movements: Back Extension, Bike, GHD Sit Up, Good Morning, Row, Run
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep
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.
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
The Shoulder Press
The Deadlift
CrossFit Total Demo From 220810
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Classification: Total Body
Movements: Air Squat, Back Squat, Bench, Core, Deadlift, Good Morning, Overhead Press, Push Up, Squat, Sumo Deadlift
On a 25-minute clock, complete 5 rounds of:
Echo bike for 50 seconds, rest 10 seconds
Echo bike for 40 seconds, rest 20 seconds
Echo bike for 30 seconds, rest 30 seconds
Echo bike for 20 seconds, rest 40 seconds
Echo bike for 10 seconds, rest 50 seconds
Stimulus and Strategy:
It’s just you and a bike in today’s workout. Manage your pace based on the duration of each effort. As the time of the work intervals decreases, push the pace harder. Pay attention to the cadence or RPMs on the monitor. Try to maintain a consistent cadence or challenge yourself to increase your cadence as the time decreases.
In case of injury or limitation, perform today’s effort on any machine available.
Intermediate option:
Same as Rx’d.
Beginner option:
On a 25-minute clock, complete 3 rounds of:
Echo bike for 50 seconds, rest 10 seconds
Echo bike for 40 seconds, rest 20 seconds
Echo bike for 30 seconds, rest 30 seconds
Echo bike for 20 seconds, rest 40 seconds
Echo bike for 10 seconds, rest 50 seconds
Coaching cues:
When riding the Echo bike, sit tall, keep your core engaged, and think about smooth, controlled power — no jerky movements.
Resources:
Rogue Echo Bike
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Classification: Upper Body
Movements: Bike, Core, Jerk