Workout List
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12-9-6 reps for time of:
Squat cleans
Ring muscle ups
♀ 95 lb
♂ 135 lb
Stimulus and Strategy:
Today’s workout is a play on the benchmark workout Amanda — two higher skill movements with slightly more reps than the original workout. The loading on the squat cleans should be moderate. Some athletes may be able to maintain touch and go reps, while others may choose to perform quick singles. On the ring muscle ups, manage your reps and don’t push to failure. Instead, break the sets into manageable reps that allow you to stay fresh and minimize long winded breaks.
To reduce the complexity of the squat cleans, consider hang squat cleans or perform the movement with a pair of dumbbells. For the muscle ups, consider jumping muscle ups or low ring muscle up transitions.
In case of an injury or limitation, perform power or hang power cleans. Consider single dumbbell options, as well. For the ring muscle ups, perform ring rows or foot assisted strict pull ups.
Intermediate option:
For time:
12-9-6 squat cleans
5-4-3 ring muscle ups
♀ 65 lb
♂ 95 lb
Beginner option:
12-9-6 reps for time of:
Squat cleans
Low ring muscle up transitions
♀ 35 lb
♂ 45 lb
Coaching cues:
Performing quick singles can be a useful tactic in a workout like today’s. Focus on following the barbell down to the ground, take a brief moment to breathe, reset your starting position, and perform the next rep.
Resources:
The Squat Clean
The Kipping Muscle-Up
Low-Ring Muscle-Up Transition
Low-Ring Muscle-Up Tips
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Classification: Total Body
Movements: Bench, Clean, Hang Power Clean, Muscle Up, Power Clean, Pull Up, Ring Muscle Up, Row, Squat, Squat Clean, Strict Pull Up
2025 CrossFit Games Event 1
For time:
4-mile run
3,000-meter row
2-mile run
Stimulus and Strategy:
Today’s workout is the first event in the 2025 CrossFit Games. This effort focuses on cardiorespiratory endurance and stamina. This workout is also reminiscent of a Hero workout we completed on 250721: Jerry. However, the distances in this effort are longer. Plan for the workout to take some time. Have fun with this one today!
In case of an injury or limitation, for the run, consider a 22,000-meter Echo bike. For the row, consider a 3,000-meter run, a 3,000-meter ski erg, or a 7,000-meter Echo bike.
Intermediate option:
For time:
3-mile run
2,000-meter row
1-mile run
Beginner option:
For time:
1-mile run
1,000-meter row
1-mile run
Coaching cues:
On the rower, focus on your stroke rate. To do so, consider the time it takes you to return the handle to the catch position. Increase or decrease your rate based on your ability to recover and prepare for the final run.
Resources:
CrossFit Running Course
Rowing Technique Tips
Watch the 2025 CrossFit Games
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Classification: Cardio
Movements: Bike, Row, Run, Ski Erg
Fran
21-15-9 reps for time of:
Thrusters
Pull ups
♀ 65 lb
♂ 95 lb
Stimulus and Strategy:
If you have never completed Fran before, it is intended to be a sprint. Experienced athletes should go hard and shoot for a PR. Choose a load for the thrusters that allows you to complete at least 15 unbroken reps. Select a pull up option that allows you to complete each round with minimal rest. All athletes should aim to finish the workout in 10 minutes or less. However, if you would like to attempt the prescribed workout, knowing it's going to take you longer, go for it. As long as you maintain form and technique, this is a great opportunity to establish a time. Intermediate and beginner athletes should establish a goal for this workout and create a plan for breaking up the thrusters and/or pull ups as necessary.
To reduce the complexity of the pull ups, consider jumping pull ups or ring rows.
In case of an injury or limitation, consider front squats (overhead limitation) or push presses (squatting limitation) in place of the thrusters. For the pull ups, consider one arm ring rows or dumbbell rows.
Intermediate option:
For time:
21-15-9 thrusters
12-9-6 pull ups
♀ 55 lb
♂ 75 lb
Beginner option:
21-15-9 reps for time of:
Thrusters
Ring rows
♀ 35 lb
♂ 45 lb
Coaching cues:
Unlike the gymnastics style kipping pull ups, on the descent of the butterfly pull up, move your legs behind you and prepare them to move forward to initiate the next rep. (See demo video.)
Resources:
The Thruster
The Kipping Pull-Up
The Butterfly Pull-Up
The Ring Row
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Classification: Total Body
Movements: Dumbbell Row, Front Squat, Kipping Pull Up, Pull Up, Push Press, Row, Sprint, Squat, Thruster
Deadlift 5-5-3-3-3-1-1-1-1 reps
Stimulus and Strategy:
Today is a heavy day. As always, heavy is relative to each athlete's capacity and experience. You will benefit from today's effort if you work to your limits. Look back at your previous heavy deadlift efforts to help navigate today’s loading. Experienced athletes should build in load 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 a sumo deadlift, or deadlift with a pair of kettlebells or dumbbells.
In case of an injury or limitation, consider performing good mornings or GHD hip extensions.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Coaching cues:
As you set up to pull the barbell off the floor, pull the “slack” out of your arms by trying to “break” the barbell across your shins.
Resources:
The Deadlift
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Classification: Total Body
Movements: Deadlift, GHD Sit Up, Good Morning, Sumo Deadlift
Complete as many rounds and reps as possible in 15 minutes of:
20 double unders
5 hang power snatches
5 strict handstand push ups
♀ 105-lb barbell
♂ 155-lb barbell
Stimulus and Strategy:
Today’s workout is a triplet with a low volume of reps in each set. Look back at your previous score to help navigate today’s effort. Expect to perform at least 6 rounds, knowing round times may decrease due to upper body fatigue and the interfering lockout positions of the hang power snatches and strict handstand push ups. By design, this workout demands upper body stamina, strength, and endurance. To avoid hitting a wall, be intentional with your rest time between movements, and focus on using your legs in the hang power snatches to get the barbell overhead.
To reduce the complexity of the jump rope, work for no more than 30 seconds, accumulating double under reps. If necessary, perform single unders or penguin hops. For the strict handstand push ups, reduce the reps to no less than 3 in each round. You can also perform dumbbell push presses or shoulder presses as an alternative.
In case of an injury or limitation, consider riding a bike for 30 seconds per round in place of the jump rope. If you have an overhead limitation, perform single arm dumbbell snatches or hang power cleans in place of the hang power snatches. For the strict handstand push ups, consider push ups or plank holds.
Intermediate option:
Complete as many rounds and reps as possible in 15 minutes of:
20 double unders
5 hang power snatches
3 strict handstand push ups
♀ 75-lb barbell
♂ 115-lb barbell
Beginner option:
Complete as many rounds and reps as possible in 15 minutes of:
20 single unders
5 hang power snatches
5 dumbbell shoulder presses
♀ 35-lb barbell and 15-lb dumbbells
♂ 45-lb barbell and 20-lb dumbbells
Coaching cues:
Think of the hang position as a good morning. Maintain a soft bend in the knees, push your hips back until you feel a stretch in your glutes and hamstrings, and pull your chest up away from the barbell.
Resources:
The Double-Under
The Hang Power Snatch
The Strict Handstand Push-Up
The Single-Under
The Dumbbell Shoulder Press
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Classification: Total Body
Movements: Bike, Clean, Core, Double Under, Dumbbell Snatch, Good Morning, Handstand Push Up, Hang Power Clean, Overhead Press, Plank, Power Clean, Power Snatch, Push Press, Push Up, Snatch
3 rounds for time of:
22/30-calorie row
5 rope climbs to 15 feet
Stimulus and Strategy:
Today’s workout will challenge your efficiency and technique with the combination of the two movements. In both the row and rope climb, you can use your upper body to accomplish the task. However, that would be extremely inefficient and lead to localized muscle fatigue pretty quickly. So, focus on the concept of core to extremity when performing these movements. On the rope climbs, use your legs before you reach with the arms. And on the rower, drive with the legs before finishing with the pull.
To reduce the complexity of the rope climbs, reduce the height of the climbs. You could also practice jumping up on the rope and establishing a secure foothold, then coming down.
In case of an injury or limitation, perform your calories on any machine available. For the rope climb, consider pull to stands on the rope. If you do not have a rope, consider towel pull ups or strict pull ups.
Intermediate option:
3 rounds for time of:
18/24-calorie row
3 rope climbs to 12 feet
Beginner option:
3 rounds for time of:
10/15-calorie row
3 pull to stands
Coaching cues:
Think of the rope climb as a squatting movement. Reach up on the rope as high as you can, then, with straight arms, lean back and bring your knees to your elbows. Then, simply stand up out of the bottom of the squat.
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Classification: Total Body
Movements: Core, Pull Up, Rope Climb, Row, Squat, Strict Pull Up
Complete as many reps as possible in 10 minutes of:
1-minute plank hold
25 box jump overs
1-minute plank hold
25 box jump overs
1-minute plank hold
25 box jump overs
1-minute plank hold
Max back squats in the remaining time
♀ 125-lb barbell and 20-inch box
♂ 185-lb barbell and 24-inch box
Stimulus and Strategy:
In today’s workout, expect the plank holds and box jumps to have a significant effect on the back squats at the end of the workout. The plank hold will challenge your midline, while the box jumps will get the legs nice and tired. Perform the plank holds on the forearms or the hands (your choice). Choose options for the plank holds and box jumps that allow you to get to the back squats with at least 2 minutes to perform squats. Then, once you have the barbell on your back, challenge yourself not to put the bar down until time expires.
To reduce the complexity of the plank holds, perform from the knees. For the box jump overs, perform box step up overs. For the back squats, consider dumbbell or kettlebell goblet squats.
In case of an injury or limitation, perform plank holds with your hands on a 24- or 30-inch box. For the back squats, perform air squats or lunges.
Intermediate option:
Complete as many reps as possible in 10 minutes of:
1-minute plank hold
25 box jump overs
1-minute plank hold
25 box jump overs
1-minute plank hold
25 box jump overs
1-minute plank hold
Max back squats in the remaining time
♀ 95-lb barbell and 20-inch box
♂ 135-lb barbell and 24-inch box
Beginner option:
Complete as many reps as possible in 10 minutes of:
30-second plank hold
20 box step overs
30-second plank hold
20 box step overs
30-second plank hold
20 box step overs
30-second plank hold
Max back squats in the remaining time
♀ 35-lb barbell and 12-inch box
♂ 45-lb barbell and 20-inch box
Coaching cues:
When holding the plank, squeeze your glutes and focus on bringing your ribs to your hips. This will help you maintain a rigid position and keep the hips and shoulders in line.
Resources:
Plank Hold
Box Jump-Over Variations
The Back Squat
Plank Hold Variations
Box Step-Over
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Classification: Lower Body
Movements: Air Squat, Back Squat, Box Jump, Lunge, Plank, Squat, Step Up
For time:
5 power cleans
20 shuttle runs (25 feet out and 25 feet back)
5 power cleans
20 bar facing burpees
Rest 3 minutes
5 power cleans
15 shuttle runs
5 power cleans
15 bar facing burpees
Rest 2 minutes
5 power cleans
10 shuttle runs
5 power cleans
10 bar facing burpees
♀ 145 lb
♂ 205 lb
Stimulus and Strategy:
In today’s workout, you have three intervals to push through — move as quickly as possible through each interval. The rest between each set won’t be enough for full recovery, but just enough to allow you to push through the next interval. Use a weight for the power cleans that allows you to complete your reps in about 1 minute or less. Have fun with this one, and try to keep your foot on the gas.
To reduce the complexity of the power cleans, perform hang power cleans or use a pair of dumbbells. For the bar facing burpees, consider bar facing up downs, or regular burpees or up downs.
In case of an injury or limitation, perform single arm dumbbell power cleans or kettlebell swings. For the shuttle runs, consider a 900/1,250-meter Echo bike.
Intermediate option:
For time:
5 power cleans
20 shuttle runs (25 feet out and 25 feet back)
5 power cleans
20 bar facing burpees
Rest 3 minutes
5 power cleans
15 shuttle runs
5 power cleans
15 bar facing burpees
Rest 2 minutes
5 power cleans
10 shuttle runs
5 power cleans
10 bar facing burpees
♀ 105 lb
♂ 155 lb
Beginner option:
For time:
5 power cleans
10 shuttle runs (25 feet out and 25 feet back)
5 power cleans
10 bar facing burpees
Rest 3 minutes
5 power cleans
8 shuttle runs
5 power cleans
8 bar facing burpees
Rest 2 minutes
5 power cleans
6 shuttle runs
5 power cleans
6 bar facing burpees
♀ 35 lb
♂ 45 lb
Coaching cues:
As you make the turn in the shuttle run, lower your body by bending the knees and hips. Then, stay low as you change direction and then accelerate into the next shuttle.
Resources:
The Power Clean
Shuttle Run Tips
Bar-Facing Burpee
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Classification: Total Body
Movements: Bar Facing Burpee, Bike, Burpee, Clean, Hang Power Clean, Kettlebell Swing, Power Clean, Run
21-15-9 reps for time of:
Single arm dumbbell shoulder to overheads, right arm
Toes to bars
Single arm dumbbell shoulder to overheads, left arm
Gymnastics style kipping pull ups
♀ 35 lb
♂ 50 lb
Stimulus and Strategy:
In today’s workout, choose a weight that allows you to perform at least 10 reps unbroken every time you pick up the dumbbell. For this workout, we are removing the option of performing a butterfly pull up. You will notice the toes to bars and the gymnastics style kipping pull ups have the same movement pattern. Expect these two movements to provide a unique stimulus. If you only perform butterfly pull ups, it's time to relearn. We see the kip swing in so many movements, from toes to bars to bar and ring muscle ups, and, of course, the kipping pull up. This is all the more reason to work on this movement pattern and always keep it in your toolbag.
To reduce the complexity of the dumbbell shoulder to overheads, consider shoulder presses. For the toes to bars, reduce the range of motion. Consider knees to chests or hanging knee raises as potential options. For the kipping pull ups, perform jumping pull ups.
In case of an injury or limitation, perform V-ups or sit ups in place of the toes to bars. For the kipping pull ups, perform ring rows.
Intermediate option:
21-15-9 reps for time of:
Single arm dumbbell shoulder to overheads, right arm
Knees to chests
Single arm dumbbell shoulder to overheads, left arm
Jumping pull ups
♀ 20 lb
♂ 35 lb
Beginner option:
15-12-9 reps for time of:
Single arm dumbbell shoulder to overheads, right arm
Hanging knee raises
Single arm dumbbell shoulder to overheads, left arm
Ring rows
♀ 10 lb
♂ 15 lb
Coaching cues:
In the gymnastics style kipping pull up, push yourself away from the top and keep your feet underneath your body. Then, let gravity push your body into the forward position of the kip.
Resources:
The Kipping Toes to-Bar
The Kipping Pull-Up
Jumping Pull-Up Progression
Kipping Hanging Knee Raises
The Ring Row
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Classification: Upper Body
Movements: Kipping Pull Up, Muscle Up, Pull Up, Ring Muscle Up, Row, Shoulder To Overhead, Sit Up, Toes To Bar
Jerry
For time:
1-mile run
2,000-meter row
1-mile run
Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife, Molly; and his sons Chad, Cody, Chase, and Connor.
Stimulus and Strategy:
Today, we’re doing a CrossFit Hero workout. This effort challenges your cardio respiratory endurance and stamina. The first run is a “trap” — don’t go out too hot. Push yourself on the rower, but only as much as you can finish, then immediately start running your second mile. Finishing 10 seconds faster on the rower isn’t worth it if it causes you to walk the first hundred meters of your run. The second run is all about emptying the tank.
In case of an injury or limitation, for the run, perform 3,500/5,000 meters on an Echo bike.
Intermediate option:
Same as Rx’d.
Beginner option:
For time:
Run 800 meters
Row 1,000 meters
Run 800 meters
Coaching cues:
To keep the rowing stroke smooth and the chain straight, imagine you are rowing with the handle on a table. As you pull, the handle is going to go back with the palms on top of the table, and in the return, the knuckles will be underneath the table.
Resources:
Running | Falling Forward
Running | Line Drills
Rowing Technique Tips
CrossFit Hero and Tribute Workouts
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Classification: Cardio
Movements: Bike, Row, Run