Workout List
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Small
3 rounds for time of:
1,000-meter row
50 burpees
50 box jumps
800-meter run
♀ 20-inch box
♂ 24-inch box
Stimulus and Strategy:
Today’s Hero workout honors U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina. He died on Feb. 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen; mother and stepfather, Mary and Peter MacFarland; and fiancée Amanda Charney.
This is a long, grinding effort, and the best way to attack it is smooth and steady. A great goal is to finish each round in 20 minutes or less. Even as fatigue builds, hold your movement to a high standard: open your hips fully on the burpees, and stand all the way up on top of the box. As you work through it, remember the meaning behind our Hero workouts.
Intermediate option:
3 rounds for time of:
800-meter row
40 burpees
40 box jumps
800-meter run
♀ 20-inch box
♂ 24-inch box
Beginner option:
3 rounds for time of:
500-meter row
15 burpees
15 box **step ups
400-meter run
♀ 12-inch box
♂ 20-inch box
Resources:
Rowing
The Burpee
The Box Jump
Pose Running Drills | Lean and Pull
The Box Step-Up
CrossFit Hero and Tribute Workouts
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Classification: Total Body
Movements: Box Jump, Burpee, Row, Run, Step Up
For time:
15 power snatches
15 dumbbell thrusters
12 power snatches
15 dumbbell thrusters
9 power snatches
15 dumbbell thrusters
6 power snatches
15 dumbbell thrusters
3 power snatches
15 dumbbell thrusters
♀ 105-lb barbell and 20-lb dumbbells
♂ 155-lb barbell and 35-lb dumbbells
Stimulus and Strategy:
Today's workout is a couplet that pairs two demanding weightlifting movements. Choose a moderate power snatch weight that challenges you at this volume, and plan to perform consistent singles. For the dumbbell thrusters, choose a light load that lets you move at a quick pace and stay unbroken on most rounds. Both movements load the hips and shoulders, so expect that overlap to make each one harder than you might think.
Intermediate option:
For time:
15 power snatches
15 dumbbell thrusters
12 power snatches
15 dumbbell thrusters
9 power snatches
15 dumbbell thrusters
6 power snatches
15 dumbbell thrusters
3 power snatches
15 dumbbell thrusters
♀ 75-lb barbell and 15-lb dumbbells
♂ 115-lb barbell and 25-lb dumbbells
Beginner option:
For time:
10 hang power snatches
10 dumbbell thrusters
8 hang power snatches
10 dumbbell thrusters
6 hang power snatches
10 dumbbell thrusters
4 hang power snatches
10 dumbbell thrusters
2 hang power snatches
10 dumbbell thrusters
♀ 35-lb barbell and 10-lb dumbbells
♂ 45-lb barbell and 15-lb dumbbells
Resources:
The Power Snatch
The Dumbbell Thruster
The Hang Power Snatch
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Classification: Total Body
Movements: Hang Power Snatch, Power Snatch, Snatch, Thruster
Complete as many rounds and reps as possible in 9 minutes of:
3 handstand walk squares
9 toes to bars
One handstand walk square rep is a 5x5 distance: Walk 5 feet up, 5 feet right, 5 feet back, and 5 feet left.
Stimulus and Strategy:
Today's workout is a gymnastics couplet, and the handstand walk gives you a chance to push past your comfort zone. Try to move through the toes to bars quickly each round, in one or two sets. Watch the demo video for handstand walk range of motion. You can turn in either direction as you walk your squares.
Even though today is about building handstand walk capacity, each round should take about two minutes or less. Scale so you still get quality practice without getting stuck.
Intermediate option:
Complete as many rounds and reps as possible in 9 minutes of:
1 handstand walk around a box
9 knees to chests
Beginner option:
Complete as many rounds and reps as possible in 9 minutes of:
25-foot bear crawl
9 hanging knee raises
Find a gym near you:
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Classification: Upper Body
Movements: Handstand Walk, Toes To Bar
Linda
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 ½-bodyweight deadlift
Bodyweight bench press
¾-bodyweight squat clean
Stimulus and Strategy:
Today, we’re completing Linda, a fun benchmark workout. Look at your previous attempt to help navigate today’s effort. Choose a deadlift load that lets you go unbroken through all rounds. Choose a bench press load that lets you complete all rounds in one to two sets. However, if you do not have a spotter, do not push to failure on any set. Rest before you reach the point of no return.
Choose a squat clean load that allows for touch and go reps or quick singles. As your legs and low back fatigue, focus on sound mechanics by keeping your chest up and heels down through all deadlift reps. Keep in mind that our goal today is volume exposure with three different barbell movements at relatively heavier loads.
Intermediate option:
10-9-8-7-6-5-4-3-2-1 reps for time of:
1 ¼-bodyweight deadlift
¾-bodyweight bench press
½-bodyweight squat clean
Beginner option:
8-7-6-5-4-3-2-1 reps for time of:
Deadlift
Bench press
Squat clean
♀ 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, Deadlift, Squat, Squat Clean
6 rounds, each for time, of:
300-meter run
100-meter recovery walk
Stimulus and Strategy:
Today you'll run sprint intervals with a recovery walk between each one. Warm up thoroughly before you start: raise your heart rate, open up your range of motion, and prepare your body to move fast. Priming the body is essential before you push toward top speed.
Score each run separately, and aim to keep your times consistent from one interval to the next. Make the recovery walk a true recovery by spending about 2 minutes walking back to the start. As long as you keep moving forward, you're good to go.
Intermediate option:
Same as Rx'd.
Beginner option:
4 rounds, each for time, of:
200-meter run
200-meter recovery walk
Resources:
Running Drills | The Med-Ball Hamstring Pull
Running Drills | High Knees and Butt Kickers
Running Drills | Falling Forward
Running Drills | Pulling in Place
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Classification: Cardio
Movements: Core, Run, Sprint
For time:
30-calorie air bike
30 wall ball shots
20-calorie air bike
20 wall ball shots
10-calorie air bike
10 wall ball shots
♀ 20-lb medicine ball to a 9-foot target
♂ 30-lb medicine ball to a 10-foot target
Stimulus and Strategy:
Today’s workout is a doozy, featuring big sets, minimal breaks, and plenty of heavy breathing. Push to complete the bike calories in under two minutes at a hard effort.
The wall ball shots are heavier than the standard load, but you should still be able to complete them in one or two sets. Choose the heaviest ball you can manage while meeting this demand. This isn’t a workout for breaking the wall balls into three sets of 10 — the goal is to keep the sets big, completing them unbroken or in two sets at most.
The challenge is sustaining that intensity and getting through the entire workout in under 10 minutes.
Intermediate option:
For time:
25-calorie air bike
30 wall ball shots
15-calorie air bike
20 wall ball shots
10-calorie air bike
10 wall ball shots
♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target
Beginner option:
For time:
15-calorie air bike
20 wall ball shots
10-calorie air bike
15 wall ball shots
5-calorie air bike
10 wall ball shots
♀ 6-lb medicine ball to a 9-foot target
♂ 10-lb medicine ball to a 10-foot target
Resources:
The Rogue Echo Bike
The Wall-Ball Shot
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Classification: Total Body
Movements: Bike, Wall Ball
Diane
21-15-9 reps for time of:
Deadlifts
Handstand push ups
♀ 155-lb barbell
♂ 225-lb barbell
Stimulus and Strategy:
Today’s workout is the classic CrossFit benchmark Diane. Review your previous score to help guide your strategy and pace. If you can perform handstand push ups, but not at the prescribed volume, adjust the reps each round to match your capacity, using 15/12/9 or 12/9/6.
Choose a moderate deadlift load that allows you to complete the first round in three sets or fewer. With appropriate scaling, aim to reach the second round by the four minute mark.
Intermediate option:
For time:
21 deadlifts
12 handstand push ups
15 deadlifts
9 handstand push ups
9 deadlifts
6 handstand push ups
♀ 125-lb barbell
♂ 185-lb barbell
Beginner option:
15-12-9 reps for time of:
Deadlifts
Dumbbell shoulder presses
♀ 55-lb barbell and 15-lb dumbbells
♂ 75-lb barbell and 20-lb dumbbells
Resources:
The Deadlift
The Kipping Handstand Push-Up
The Dumbbell Shoulder Press
The Diane Workout
Find a gym near you:
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Classification: Total Body
Movements: Bench, Core, Deadlift, Handstand Push Up, Overhead Press, Push Up
On a 20-minute clock:
Build to a 3-rep max front squat
Stimulus and Strategy:
Today, you’ll build to a 3-rep max front squat that’s heavy relative to your capacity. Each attempt should require your full focus as you work toward your heaviest load of the day. Use your most recent heavy front squat as a reference to help guide your effort.
Warm up and gradually build your load. Once you reach approximately 70% of your current 1-rep max, start the 20-minute clock. Aim for six to eight working sets, adjusting based on your recovery and the difficulty of each attempt.
Let your effort, psychological readiness, and movement quality dictate your jumps in load. If you’re moving well and the weight feels manageable, make larger jumps. If you’re struggling early, take longer rests and make smaller increases between sets.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Resources:
The Front Squat
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Classification: Lower Body
Movements: Front Squat, Squat
10 rounds for time of:
10 toes to bars
10 burpees to a target
Burpee target is 6 inches above the fingertips with arms overhead.
Stimulus and Strategy:
Today's workout is a gymnastics couplet that will test your grip and your willpower. In every round, aim to finish the toes to bars in under 45 seconds and the burpees in under 1 minute. Scale as needed to hit those times. On the burpees, push to move faster than feels comfortable. On the toes to bars, consider breaking early even if 10 reps feel easy. Sets of 5/5 or 6/4 can keep you moving and help you hold your pace across all 10 rounds.
Intermediate option:
10 rounds for time of:
5 toes to bars
10 burpees to a target
Burpee target is 2 inches above the fingertips with arms overhead.
Beginner option:
10 rounds for time of:
5 hanging knee raises
5 burpees
Resources:
The Kipping Toes to-Bar
Burpee to a-Target Tips
The Burpee
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Classification: Total Body
Movements: Burpee, Toes To Bar
Every 2 minutes for 5 rounds:
16/20-calorie row
Max hang power cleans
Rest 2 minutes between rounds.
♀ 75-lb barbell
♂ 115-lb barbell
Stimulus and Strategy:
Today's workout pairs a fast row with a hard push for as many hang power cleans as possible. Expect it to tax your grip and spike your heart rate. Use the rest periods to recover so you can go hard on every round. Aim to finish the row in 1:15 or less, then get right to the barbell. Pick a load that lets you cycle the hang power cleans with no more than one quick break.
Intermediate option:
Every 2 minutes for 5 rounds:
12/15-calorie row
Max hang power cleans
Rest 2 minutes between rounds.
♀ 55-lb barbell
♂ 75-lb barbell
Beginner option:
Every 2 minutes for 5 rounds:
8/12-calorie row
Max hang power cleans
Rest 2 minutes between rounds.
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
Rowing
The Hang Power Clean
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Classification: Lower Body
Movements: Clean, Hang Power Clean, Power Clean, Row