Workout List
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3 rounds for time of:
800-meter run
15 overhead squats
♀ 105 lb
♂ 155 lb
Stimulus and Strategy:
Today's workout is a spin on the classic benchmark workout Nancy, with longer runs and heavier loading. Push the pace on the run efforts, while still ensuring you can get to the barbell and right to work. Aim to finish each run in under 4:30. Choose a moderately heavy load that's challenging — one that may allow you to go unbroken to start but will likely require breaking the reps into 2-3 sets. Consider 10/5, 8/7, or even 5/5/5 as possible rep schemes, with minimal rest between sets.
Intermediate option:
3 rounds for time of:
600-meter run
15 overhead squats
♀ 75 lb
♂ 105 lb
Beginner option:
3 rounds for time of:
400-meter run
10 overhead squats
♀ 35 lb
♂ 45 lb
Resources:
Running | Change in Support Drill
The Overhead Squat
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Classification: Total Body
Movements: Bench, Overhead Squat, Run, Squat
5 rounds for time of:
10 dumbbell hang power cleans
10 dumbbell push presses
200-meter dumbbell farmers carry
♀ 35-lb dumbbells
♂ 50-lb dumbbells
Stimulus and Strategy:
Today's effort is a fun, grindy dumbbell workout. Grip will be a factor, so rest as needed before hitting failure. Dumbbell loading should be moderate. Aim to finish the hang power cleans and push presses in under a minute each, and the farmers carry in under 3 minutes. This workout is most effectively and efficiently performed on a track, or somewhere you can continuously progress through 200-meter segments after completing the hang power cleans and push presses.
Intermediate option:
5 rounds for time of:
10 dumbbell hang power cleans
10 dumbbell push presses
200-meter dumbbell farmers carry
♀ 20-lb dumbbells
♂ 35-lb dumbbells
Beginner option:
5 rounds for time of:
10 dumbbell hang power cleans
10 dumbbell push presses
100-meter dumbbell farmers carry
♀ 15-lb dumbbells
♂ 20-lb dumbbells
Resources:
The Dumbbell Hang Power Clean
The Dumbbell Push Press
The Dumbbell Farmers Carry
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Classification: Total Body
Movements: Clean, Hang Power Clean, Power Clean, Push Press
For time:
2 muscle ups
2 back squats
4 muscle ups
4 back squats
6 muscle ups
6 back squats
8 muscle ups
8 back squats
6 muscle ups
6 back squats
4 muscle ups
4 back squats
2 muscle ups
2 back squats
♀ 155 lb
♂ 225 lb
Stimulus and Strategy:
Today's workout is a couplet of a higher skill gymnastics movement and moderate to heavy back squats. Aim to complete your first set of muscle ups in under 30 seconds, and try to maintain sets of 2 or more throughout. The barbell should feel moderate to heavy, but still allow unbroken reps. Expect leg fatigue from the back squats to make the kip on the muscle ups more challenging — try to delay the transition and focus on letting your hips rise to the sky as you pull the rings toward your sternum.
Intermediate option:
For time:
1 muscle up
2 back squats
2 muscle ups
4 back squats
3 muscle ups
6 back squats
4 muscle ups
8 back squats
3 muscle ups
6 back squats
2 muscle ups
4 back squats
1 muscle up
2 back squats
♀ 105 lb
♂ 155 lb
Beginner option:
For time:
2 ring rows + 2 foot assisted ring dips
2 back squats
4 ring rows + 4 foot assisted ring dips
4 back squats
6 ring rows + 6 foot assisted ring dips
6 back squats
8 ring rows + 8 foot assisted ring dips
8 back squats
6 ring rows + 6 foot assisted ring dips
6 back squats
4 ring rows + 4 foot assisted ring dips
4 back squats
2 ring rows + 2 foot assisted ring dips
2 back squats
♀ 45 lb
♂ 65 lb
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Classification: Total Body
Movements: Back Squat, Dip, Muscle Up, Ring Dip, Row, Squat
For 5 rounds, as many reps as possible in 3 minutes of:
15/20-calorie row
20 alternating dumbbell hang snatches
Max dumbbell facing burpees
Rest 1 minute between rounds.
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Stimulus and Strategy:
Today, you'll take on a triplet of rowing for calories, dumbbell snatches, and 5 sets of max reps dumbbell facing burpees. Aim to complete the row in 1:15 or less with a sprint effort and quickly transition into the snatches. Then, finish the dumbbell snatches in 45 seconds or less, leaving yourself at least 30 seconds to perform burpees. Time for a gut check!
Intermediate option:
For 5 rounds, as many reps as possible in 3 minutes of:
12/15-calorie row
20 alternating dumbbell hang snatches
Max dumbbell facing burpees
Rest 1 minute between rounds.
♀ 20-lb dumbbell
♂ 35-lb dumbbell
Beginner option:
For 5 rounds, as many reps as possible in 3 minutes of:
8/12-calorie row
20 alternating dumbbell hang snatches
Max burpees
Rest 1 minute between rounds.
♀ 15-lb dumbbell
♂ 20-lb dumbbell
Resources:
Rowing
The Dumbbell Hang Power Snatch
The Dumbbell Hang Snatch
The Dumbbell-Facing Burpee
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Classification: Total Body
Movements: Burpee, Dumbbell Snatch, Hang Power Snatch, Power Snatch, Row, Snatch, Sprint
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 ½-bodyweight deadlifts
Bodyweight bench press
¾-bodyweight squat cleans
Stimulus and Strategy:
Today's workout is a classic CrossFit benchmark, nicknamed "the three bars of death." Look back at Nov. 18, 2024, to compare your most recent score for Linda. The earlier rounds are a bit of a grind — go unbroken where you can, and manage your reps when you need to catch your breath. For example, singles on the squat cleans are a great way to manage your heart rate and prepare for the next round.
This effort carries a high volume of weightlifting at a moderate load. Reduce the loads and/or cut some of the early rounds to bring down the total volume. If you're able, use a spotter on the bench presses — this is purely a safety consideration. If you can't find a spotter, don't push to failure; break before you think you need to.
Intermediate option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 ¼-bodyweight deadlifts
¾-bodyweight bench presses
½-bodyweight squat cleans
Beginner option:
8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bench presses
Squat cleans
♀ 65-lb deadlift, 55-lb bench press, and 35-lb squat clean
♂ 95-lb deadlift, 75-lb bench press, and 45-lb squat clean
Resources:
The Deadlift
The Bench Press
The Squat Clean
The Linda Workout
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Classification: Total Body
Movements: Bench, Clean, Core, Deadlift, Squat, Squat Clean
2 rounds, each for time of:
1,600-meter run
Check your time and rest exactly that amount of time before starting the second round.
Stimulus and Strategy:
Today we've got a fun test: a 1-mile run on repeat! This is a great opportunity for every athlete to get through the full mile at least once in the first round. Push for an uncomfortable pace on your first effort, then aim to match or beat that time in Round 2. If your first mile takes longer than 12 minutes, scale back to 800 meters for the second run.
Intermediate option:
Same as Rx'd.
Beginner option:
For time:
1,600-meter run
Check your time and rest exactly that amount of time before starting the second round.
Then, for time:
800-meter run
Score each effort separately.
Resources:
Pose Running Drill | Medicine-Ball Hamstring Pull
Pose Running Drill | Lean and Pull
Pose Running Drill | Pose Alignment
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Classification: Cardio
Movements: Core, Run
2008 CrossFit Games Event 4
5 rounds for time of:
5 deadlifts
10 burpees
♀ 185 lb
♂ 275 lb
Stimulus and Strategy:
Today's workout is a sprint couplet. The goal is unbroken deadlifts and fast sets of burpees. The deadlift weight should be moderate to heavy. With only 5 reps per round, hang on and don't let go. For the burpees, don't forget to stand all the way up. Move fast, push the pedal to the floor, and don't game the effort.
Intermediate option:
5 rounds for time of:
5 deadlifts
10 burpees
♀ 145 lb
♂ 205 lb
Beginner option:
5 rounds for time of:
5 deadlifts
10 burpees
♀ 65 lb
♂ 95 lb
Resources:
The Deadlift
The Burpee
2008 CrossFit Games Deadlift/Burpee Workout Demo With Jamie Simmonds
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Classification: Total Body
Movements: Burpee, Deadlift, Sprint
2007 CrossFit Games Event 2 - The Hopper
For time:
1,000-meter row
Then,
5 rounds of:
25 pull ups
7 push jerks
♀ 85 lb
♂ 135 lb
Stimulus and Strategy:
Today's workout is a throwback to the original hopper workout created for the first CrossFit Games in 2007. Be cautious — the row is a trap. Don't come out too hot, because a healthy dose of pull ups follows. Aim to complete each set of pull ups in 4 sets or fewer. The push jerk loading should be moderate, allowing you to perform your reps unbroken in most rounds. As a guideline, a single round of the couplet should take no more than 3 minutes to complete.
Intermediate option:
For time:
1,000-meter row
Then,
5 rounds of:
15 pull ups
7 push jerks
♀ 75 lb
♂ 115 lb
Beginner option:
For time:
500-meter row
Then,
5 rounds of:
10 jumping pull ups
7 push jerks
The pull up bar should intersect your forearms when standing with your arms overhead.
♀ 35 lb
♂ 45 lb
Resources:
Rowing Technique Tips
The Kipping Pull-Up
The Push Jerk
Jumping Pull-Up Progression
2007 CrossFit Games - The Hopper
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Classification: Upper Body
Movements: Jerk, Pull Up, Push Jerk, Row
2019 CrossFit Games Event 8
1-rep max clean
Stimulus and Strategy:
Today's workout is a classic heavy day. Unlike last week's power clean, today's lift can be any variation of the clean that allows you to lift your heaviest load. Look back to your most recent heavy lift to help gauge this effort. Remember, heavy is relative to each individual and their capacity. Newer athletes should focus on technique and lift only as their form allows.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Resources:
The Clean
The Power Clean
2019 CrossFit Games Women’s Clean Ladder
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Classification: Lower Body
Movements: Clean, Power Clean
2014 CrossFit Games, Workout 7 - Muscle-Up Biathlon
For time:
400-meter run
18 muscle ups
400-meter run
15 muscle ups
400-meter run
12 muscle ups
If you break any of the sets of muscle ups, run a 200-meter penalty lap.
Stimulus and Strategy:
Today's workout pushes the boundaries of muscular stamina and endurance. How many reps can you perform unbroken? Can you hold your technique together to squeeze out 1 or 2 more reps and avoid the penalty? Unless you're performing the muscle ups unbroken, use the 400-meter runs as recovery for the next set. If you can perform muscle ups, but the volume is too much, consider reducing the reps to a number you may have to break no more than twice. If you're not able to perform muscle ups, consider a challenging pulling movement like chest to bar or chin over bar pull ups.
Intermediate option:
For time:
400-meter run
9 muscle ups
400-meter run
6 muscle ups
400-meter run
3 muscle ups
If you break any of the sets of muscle ups, run a 200-meter penalty lap.
Beginner option:
For time:
400-meter run
18 ring rows
400-meter run
15 ring rows
400-meter run
12 ring rows
Resources:
Running | Change in Support Drill
The Kipping Muscle-Up
Muscle-Up Cycling Tips
Muscle-Up Transition Drill Tips
The Ring Row
A Men's Muscle-Up Biathlon to Remember - 2014 CrossFit Games
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Classification: Upper Body
Movements: Chest To Bar Pull Up, Chin Over Bar Pull Up, Muscle Up, Pull Up, Row, Run