Workout List
Showing 10 most recent workouts added to database. To view all workouts in database please login or signup.
Back squat 3-3-3-3-3 reps
Stimulus and Strategy:
Today is a heavy day. Keep in mind that heavy is relative to each athlete's capacity and experience. As long as you are working to your limits, you will benefit from today’s effort. Experienced athletes should build to a heavy set of 3 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.
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 perform weighted lunges or unloaded air squats.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Coaching cues:
To initiate the squat, squeeze your belly tight, bring your ribs down toward your hips, and without disengaging the abdominals, press your hips back and down.
Resources:
The Back Squat
Find a gym near you:
View the CrossFit map
Classification: Lower Body
Movements: Air Squat, Back Squat, Lunge, Squat
3 rounds for time of:
15 shoulder to overheads
30 burpee box jump overs
♀ 95-lb barbell and a 20-inch box
♂ 135-lb barbell and a 24-inch box
Stimulus and Strategy:
Today’s workout is a grind with a bit of movement redundancy. Don’t expect this workout to be blazing fast; instead, think of this effort as smooth and steady. The loading of the barbell should be moderate. Some will be able to perform unbroken sets, while others should aim to break no more than once. For the shoulder to overheads, choose push presses or push jerks. The push press will have an increased cycle time, while the push jerk will help produce more reps. And the burpee box jump overs are a marathon, not a sprint.
To reduce the complexity of the shoulder to overheads, consider using a pair of dumbbells or performing shoulder presses at a reduced load. For the burpee box jump overs, reduce the height of the box or perform burpee box step overs.
In case of injury or limitation, for the shoulder to overheads, consider single dumbbell shoulder presses or push presses. For the burpee box jump overs, perform up downs, plus box step overs. If necessary, eliminate the box and perform up downs.
Intermediate option:
3 rounds for time of:
15 shoulder to overheads
20 burpee box jump overs
♀ 65-lb barbell and a 20-inch box
♂ 95-lb barbell and a 24-inch box
Beginner option:
3 rounds for time of:
15 shoulder to overheads
15 burpee box step overs
♀ 35-lb barbell and a 12-inch box
♂ 45-lb barbell and a 20-inch box
Coaching cues:
As you dip in both the push press and push jerk, imagine running your shoulders and hips up and down a wall.
Resources:
The Push Press
The Push Jerk
Burpee Box Jump-Over Variations
Find a gym near you:
View the CrossFit map
Classification: Total Body
Movements: Box Jump, Burpee, Dip, Jerk, Push Jerk, Push Press, Run, Shoulder To Overhead, Sprint
For time:
10 deadlifts
10 hang squat cleans
20 strict ring dips
8 deadlifts
8 hang squat cleans
16 strict ring dips
6 deadlifts
6 hang squat cleans
12 strict ring dips
4 deadlifts
4 hang squat cleans
8 strict ring dips
2 deadlifts
2 hang squat cleans
4 strict ring dips
♀ 145-lb barbell
♂ 205-lb barbell
Stimulus and Strategy:
Today’s workout is a challenging triplet with a descending rep scheme. The two weightlifting movements are difficult because of the moderate to heavy loading while the gymnastics exercise challenges your strict pressing stamina. Manage your reps and avoid pushing to failure early on. Expect the deadlifts to be the easier of the two weightlifting movements. Break the hang squat cleans as needed, but remember, the more you drop the bar, the more you have to pick it up.
To reduce the complexity of the strict ring dips, perform foot assisted ring dips or jumping ring dips. If you are choosing foot assisted dips, use your feet or foot as much or as little as needed while still maintaining a full range of motion. For the deadlifts and hang squat cleans, use a pair of dumbbells or a medicine ball.
In case of injury or limitation, for the ring dips, perform box/bench dips or push ups. For the deadlifts, consider sumo deadlifts with a barbell or kettlebell. For the hang squat cleans, consider breaking the movement into its component pieces of a hang power clean, plus a front squat. In case of a limitation, you could perform hang power cleans or front squats.
Intermediate option:
For time:
10 deadlifts
10 hang squat cleans
20 foot assisted ring dips
8 deadlifts
8 hang squat cleans
16 foot assisted ring dips
6 deadlifts
6 hang squat cleans
12 foot assisted ring dips
4 deadlifts
4 hang squat cleans
8 foot assisted ring dips
2 deadlifts
2 hang squat cleans
4 foot assisted ring dips
♀ 105-lb barbell
♂ 155-lb barbell
Beginner option:
For time:
10 deadlifts
10 hang squat cleans
10 foot assisted ring dips
8 deadlifts
8 hang squat cleans
8 foot assisted ring dips
6 deadlifts
6 hang squat cleans
6 foot assisted ring dips
4 deadlifts
4 hang squat cleans
4 foot assisted ring dips
2 deadlifts
2 hang squat cleans
2 foot assisted ring dips
♀ 35-lb barbell
♂ 45-lb barbell
Coaching cues:
With the heavier loading on the hang squat cleans, focus on jumping to full hip extension and getting the elbows around quickly so your elbows are high in the rack position.
Find a gym near you:
View the CrossFit map
Classification: Total Body
Movements: Bench, Clean, Deadlift, Dip, Front Squat, Hang Power Clean, Power Clean, Push Up, Ring Dip, Squat, Squat Clean, Strict Ring Dip, Sumo Deadlift
3 rounds for time of:
150 double unders
50 GHD hip extensions
50 AbMat sit ups
Stimulus and Strategy:
Today’s workout is an iteration of the Hero workout, Michael. In this version, the run is substituted with double unders. For some, this variation may be faster. Choose an option for the jump rope that allows you to move on to the next exercise in 3 minutes or quicker. For the GHD hip extensions and AbMat sit ups, remember to breathe, take small breaks if necessary, and keep moving.
To reduce the complexity of the double unders, perform as many reps/attempts as possible in 3 minutes. For the GHD hip extensions, perform a reduced range of motion or a superman hold on the GHD. For the AbMat sit ups, perform feet anchored sit ups.
In case of injury or limitation, for the double unders, perform single unders or penguin taps. For the GHD hip extensions, perform unloaded good mornings or Superman arch ups on the ground. For the AbMat sit ups, perform a plank hold or hollow hold.
Intermediate option:
3 rounds for time of:
50 double unders or 2 minutes of attempts
35 GHD hip extensions
35 AbMat sit ups
Beginner option:
3 rounds for time of:
50 single unders or 2 minutes of attempts
30-second GHD Superman hold
15 AbMat sit ups
Coaching cues:
On the double unders, as you jump up in the air, focus on flicking your wrists and handle of the jump rope down toward the ground.
Resources:
Need Double-Unders? Start Here.
The Double-Under
The GHD Hip Extension
The AbMat Sit-Up
The Single-Under
Find a gym near you:
View the CrossFit map
Classification: Total Body
Movements: Double Under, GHD Sit Up, Good Morning, Plank, Run, Sit Up
Mary
Complete as many rounds and reps as possible in 20 minutes of:
5 handstand push ups
10 alternating single leg squats
15 pull ups
Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark and continues to build off of the previous two weeks. Mary is Cindy’s older sister, metaphorically speaking. The pressing and squatting elements are more challenging, and there is an increase in pull up volume. If you can perform one or all three movements as prescribed, you should attempt this effort as Rx’d. Manage your reps in each round. Don’t push to failure too early, remember to breathe, and take breaks as needed.
To reduce the complexity of the handstand push ups, perform pike push ups. For the single leg squats, perform these to a target, such as a box or a bench. For the pull ups, perform jumping pull ups or ring rows.
In case of injury or limitation, for the handstand push ups, perform dumbbell shoulder presses. For the single leg squats, perform reverse lunges or air squats. For the pull ups, perform foot assisted pull ups or bent over dumbbell rows.
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
5 pike push ups
10 alternating single leg squats to a target
10 pull ups
Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 push ups to a 24-inch box
10 air squats
15 ring rows
Coaching cues:
For the single leg squats, focus on letting your chest lean over the thigh of the leg you are squatting on.
Find a gym near you:
View the CrossFit map
Classification: Total Body
Movements: Air Squat, Bench, Dumbbell Row, Handstand Push Up, Lunge, Pull Up, Push Up, Row, Squat
For time:
Run 5,000 meters
Stimulus and Strategy:
If executed properly, this workout challenges the boundaries of human performance and requires no equipment. It's a fantastic test of stamina, endurance, and mental fortitude. Experienced athletes should try for a PR on this benchmark. Look at your previous time to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run in no more than 20 minutes.
In case of injury or limitation, consider 11,200/16,000 meters on the Echo bike or 4,000/5,000 meters on the rower or ski erg.
Intermediate option:
Same as Rx’d
Beginner option:
On a 20-minute clock:
Run for distance
Coaching cues:
To avoid inefficient movement patterns while you run, imagine you’re running on the crossties of a railroad track, keeping your feet right under your body and landing on the balls of your feet.
Resources:
Running | Change in Support Drill
Running |Falling Forward
Running |Line Drills
Running |Position Drill
Find a gym near you:
View the CrossFit map
Classification: Upper Body
Movements: Bench, Bike, Row, Run, Ski Erg
3 rounds for time of:
100-meter dumbbell farmers carry
10 muscle ups
15 dumbbell snatches, right arm
15 dumbbell snatches, left arm
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Stimulus and Strategy:
In today’s workout, use two dumbbells for the farmers carry and a single dumbbell for the snatches. The loading should allow you to perform the carry in 2 sets or less. For the snatches, aim to perform all reps unbroken, but two sets may be needed because of the grip fatigue and redundant movement function with the muscle ups. Don’t push to failure on the muscle ups in the first round. Manage your reps and minimize your rest breaks.
To reduce the complexity of the muscle ups, perform jumping muscle ups. For the dumbbell snatches, perform hang dumbbell snatches.
In case of injury or limitation, perform single arm dumbbell farmers carries. For the muscle ups, perform low ring muscle up transitions. For the dumbbell snatches, perform single arm dumbbell Russian swings.
Intermediate option:
3 rounds for time of:
100-meter dumbbell farmers carry
5 jumping muscle ups
15 dumbbell snatches, right arm
15 dumbbell snatches, left arm
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
3 rounds for time of:
100-meter dumbbell farmers carry
5 low ring muscle up transitions
10 dumbbell snatches, right arm
10 dumbbell snatches, left arm
♀ 10-lb dumbbells
♂ 15-lb dumbbells
Coaching cues:
Because of the conflicting movement functions, focus on a tight, efficient kip swing during the ring muscle ups, pressing the rings toward the hips and then, looking for your toes as you transition to the bottom of the dip.
Resources:
The Dumbbell Farmers Carry
The Kipping Muscle-Up
The Dumbbell Power Snatch
The Jumping Ring Muscle-Up
Low-Ring Muscle-Up Transition Tips
Find a gym near you:
View the CrossFit map
Classification: Total Body
Movements: Dip, Dumbbell Power Snatch, Dumbbell Snatch, Hang Dumbbell Snatch, Muscle Up, Power Snatch, Ring Muscle Up, Snatch
For time:
600-meter row
12 hang squat cleans
6 wall walks
400-meter row
8 hang squat cleans
4 wall walks
200-meter row
4 hang squat cleans
2 wall walks
♀ 125 lb
♂ 185 lb
Stimulus and Strategy:
Today’s workout is a triplet with a descending rep scheme. The loading of the barbell should be moderate to heavy. Choose a weight that allows you to complete the reps in three sets or fewer. Push the pace on the rower and manage your reps on the wall walks. Breathe between reps and don’t burn out in the first set.
To reduce the complexity of the hang squat cleans, use a pair of dumbbells or consider performing a hang power clean, plus a front squat for each rep. For the wall walks, reduce the range of motion by only taking 1-3 steps toward the wall.
In case of injury or limitation, for the row, perform a 600/400/200-meter run or 500/900/1,300-meter Echo bike. For the hang squat cleans, consider hang medicine ball cleans or kettlebell swings, plus a goblet squat. For the wall walks, perform inchworms, plus a push up for each rep.
Intermediate option:
For time:
600-meter row
12 hang squat cleans
6 partial wall walks (2 steps toward the wall)
400-meter row
8 hang squat cleans
4 partial wall walks (2 steps toward the wall)
200-meter row
4 hang squat cleans
2 partial wall walks (2 steps toward the wall)
♀ 95 lb
♂ 135 lb
Beginner option:
For time:
600-meter row
12 hang squat cleans
6 inchworms
400-meter row
8 hang squat cleans
4 inchworms
200-meter row
4 hang squat cleans
2 inchworms
♀ 35 lb
♂ 45 lb
Coaching cues:
For the hang squat cleans, finish the second pull before getting under the barbell. Focus on jumping and getting the shoulders behind the barbell before pulling under the bar.
Resources:
Rowing
The Hang Squat Clean
The Wall Walk
The Inchworm
Find a gym near you:
View the CrossFit map
Classification: Total Body
Movements: Bike, Clean, Front Squat, Hang Power Clean, Kettlebell Swing, Medicine Ball Clean, Power Clean, Push Up, Row, Run, Squat, Squat Clean
Complete as many rounds as possible in 15 minutes of:
400-meter run
30-second kettlebell front rack hold
♀ 53-lb kettlebells
♂ 70-lb kettlebells
Stimulus and Strategy:
Today’s workout challenges your midline in a static hold. Static holds are often more difficult than dynamic movements because they require sustained muscle contraction with no relief, which limits blood flow and engages fewer muscle fibers than dynamic movements. Focus on your breathing and always try to hold for one more second before breaking. Unless you are completing the holds unbroken in every set, think of the run as a recovery. Feel free to push the pace, but you should be able to get back to the hold and perform at least 15 seconds before resting.
To reduce the complexity of the kettlebell front rack hold, perform the hold with a single kettlebell in the goblet position.
In case of injury or limitation, for the kettlebell front rack holds, perform plank holds. Consider performing 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg instead of the run.
Intermediate option:
Complete as many rounds as possible in 15 minutes of:
400-meter run
30-second kettlebell front rack hold
♀ 35-lb kettlebells
♂ 53-lb kettlebells
Beginner option:
Complete as many rounds as possible in 15 minutes of:
200-meter run
30-second single kettlebell goblet hold
♀ 18-lb kettlebells
♂ 26-lb kettlebells
Coaching cues:
On the kettlebell front rack hold, think about bringing your ribs to your hips. As you do this, squeeze your glutes and thighs. This will keep your midline solid.
Resources:
Running | Position Drill
The Kettlebell Front-Rack Hold
Find a gym near you:
View the CrossFit map
Classification: Cardio
Movements: Bike, Plank, Row, Run, Ski Erg
Angie
For time:
100 pull ups
100 push ups
100 sit ups
100 squats
Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark and plays off of last week’s Cindy effort. Use Cindy, as well as any previous Angie attempts, to help you navigate today. This chipper should push your muscular stamina while being metabolically taxing. If you have never completed this workout before, the pull ups and push ups are the bulk of the work. Try to avoid any one exercise taking more than 8 minutes.
To reduce the complexity of the movements, perform jumping pull ups, push ups from your knees, feet anchored sit ups, and air squats to a target.
In case of injury or limitation, perform ring rows in place of pull ups, push ups with your hands on a 30-inch box, a 2- to 3-minute plank hold (accumulated) in place of sit ups, and lunges or low box step ups for the squats.
Intermediate option:
For time:
60 pull ups
60 push ups
100 sit ups
100 squats
Beginner option:
For time:
50 ring rows
50 push ups from the knees
50 sit ups
50 squats
Coaching cues:
For the sit ups, touch your shoulder blades and hands on the floor at the bottom of the rep. At the top, get your shoulders in front of your hips.
Resources:
The Kipping Pull-Up
The Push-Up
The AbMat Sit-Up
The Air Squat
Find a gym near you:
View the CrossFit map
Classification: Total Body
Movements: Air Squat, Bench, Lunge, Plank, Pull Up, Push Up, Row, Sit Up, Squat, Step Up