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3 rounds for time of:
40 burpees
200 double unders
Stimulus and Strategy:
Today’s workout is a couplet with a higher volume of reps in each round. The goal is to maintain a consistent pace throughout both movements and avoid “hitting the wall.” Coming out hot on the burpees does you no good if you end up crawling to the finish line. Aim to complete a single round in 7 minutes or less.
To reduce the complexity of the burpees, perform up downs. For the double unders, perform 2-3 minutes of double under attempts or single unders.
In case of injury or limitation, perform burpees or up downs to a raised surface (e.g., a bench or a box). For the double unders, consider 500 meters on a rower or 1,000 meters on an Echo bike per round.
Intermediate option:
3 rounds for time of:
30 burpees
100 double unders
Beginner option:
3 rounds for time of:
15 burpees
50 single unders
Coaching cues:
During the burpees, focus on jumping your feet as close as possible to your hands. This will maximize efficiency and minimize any extra steps or shuffles needed before finishing the rep.
Resources:
The Burpee
The Double-Under
The Single-Under
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Classification: Total Body
Movements: Bench, Bike, Burpee, Double Under, Row
3 rounds for time of:
7 wall walks
14 front squats
21 kettlebell swings
♀ 115-lb barbell, 53-lb kettlebell
♂ 165-lb barbell, 70-lb kettlebell
Stimulus and Strategy:
Today’s workout is a triplet focused on stamina with a moderate to heavy load. Go into each set trying to perform reps unbroken. However, the goal is to choose a weight that allows you to complete both the front squats and kettlebell swings in one to two sets. All athletes should aim to complete a single round in 4 minutes or less.
Reduce the complexity of the wall walks by reducing the range of motion. If necessary, athletes can also perform inchworms with a push up. For the kettlebell swings, perform Russian kettlebell swings.
In case of injury or limitation, perform back squats, goblet squats, or air squats in place of the front squats. For the kettlebell swings, consider single arm kettlebell swings or kettlebell deadlifts.
Intermediate option:
3 rounds for time of:
4 wall walks
14 front squats
21 kettlebell swings
♀ 75-lb barbell, 35-lb kettlebell
♂ 115-lb barbell, 53-lb kettlebell
Beginner option:
3 rounds for time of:
4 inchworms + push up
14 front squats
21 Russian kettlebell swings
♀ 35-lb barbell, 18-lb kettlebell
♂ 45-lb barbell, 26-lb kettlebell
Coaching cues:
On the wall walks, focus on keeping your hips over your shoulders as you walk back to the wall. Taking smaller steps with your hands can help with this. Then, as you get more confident, increase the length of your steps to reduce the cycle time of reps.
Resources:
The Wall Walk
The Front Squat
The Kettlebell Swing
Inchworm + Push-Up
The Russian Kettlebell Swing With Jeff Martone
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Classification: Total Body
Movements: Air Squat, Back Squat, Deadlift, Front Squat, Kettlebell Swing, Push Up, Squat
Complete as many rounds and reps as possible in 20 minutes of:
15 chest to bar pull ups
50-foot dumbbell overhead walk
30 AbMat sit ups
100-foot dumbbell front rack carry
45 box step ups
150-foot dumbbell farmers carry
♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box
Stimulus and Strategy:
Today’s workout is a longer effort. Expect this to be more of a grind rather than a sprint through each round. Most athletes should aim to complete around three to four rounds. Choose a load for the dumbbells that allows you to maintain unbroken overhead walks, front rack carries, and farmers carries.
To reduce the complexity of the chest to bar pull ups, perform a chin over bar pull up, a jumping chest to bar pull up, or a ring row. As for the box step ups, reduce the height of the box or perform alternating lunges.
In case of injury or limitation, perform single arm ring rows in place of the chest to bar pull ups. For the AbMat sit ups, perform plank holds for 30 seconds to 1 minute. If there is an overhead limitation, perform a second front rack carry or farmers carry.
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
15 chin over bar pull ups
50-foot dumbbell overhead walk
30 AbMat sit ups
100-foot dumbbell front rack carry
45 box step ups
150-foot dumbbell farmers carry
♀ 20-lb dumbbells, 20-inch box
♂ 35-lb dumbbells, 24-inch box
Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
15 ring rows
50-foot dumbbell overhead walk
15 AbMat sit ups
100-foot dumbbell front rack carry
15 box step ups
150-foot dumbbell farmers carry
♀ 10-lb dumbbells, 12-inch box
♂ 15-lb dumbbells, 20-inch box
Coaching cues:
During the farmers carry, focus on pulling your shoulders back and down — sticking your lats in your back pocket — as you are walking with your dumbbells.
Resources:
The Chest to-Bar Pull-Up
The AbMat Sit-Up
The Box Step-Up
The Dumbbell Farmers Carry
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Classification: Total Body
Movements: Chest To Bar Pull Up, Chin Over Bar Pull Up, Lunge, Plank, Pull Up, Row, Sit Up, Sprint, Step Up
Karen
For time:
150 wall ball shots
♀ 14-lb ball to 9-foot target
♂ 20-lb ball to 10-foot target
Stimulus and Strategy:
Today’s workout is a classic benchmark containing a high volume of a light weightlifting movement. If you have completed this workout before, be sure to look back at your score to help you navigate today’s effort. Choose a load that allows you to hang on for large sets. Pacing and strategic rest periods will be required to log your best time.
To reduce the complexity of the wall ball shot, consider reducing the height of the target. You may also consider performing thrusters with a light pair of dumbbells.
In case of injury or limitation, perform dumbbell front squats for an overhead limitation or dumbbell push presses for a squat limitation.
Intermediate option:
For time:
150 wall ball shots
♀ 10-lb ball to 9-foot target
♂ 14-lb ball to 10-foot target
Beginner option:
For time:
75 wall ball shots
♀ 6-lb ball to 9-foot target
♂ 10-lb ball to 9-foot target
Coaching cues:
In each wall ball shot, focus on pulling yourself to the bottom of each rep versus “falling” or collapsing to the bottom of the squat. This means actively thinking about screwing your feet into the ground and pulling the hips down to the bottom of the squat (hip crease below parallel).
Resources:
The Wall-Ball Shot
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Classification: Total Body
Movements: Bench, Core, Front Squat, Push Press, Squat, Thruster, Wall Ball
Power clean 3-3-3-3-3 reps
Stimulus and Strategy:
Today’s workout is a heavy day. Heavy is relative to each athlete. Each set is meant to be completed unbroken and in a touch and go fashion. Resting at the hips or the rack position is OK. Increase the weight across each set as long as technique and safety are maintained. Rest as needed between sets.
Use dumbbells to decrease the complexity of the movements.
In case of injury or limitation, perform the lift with a single dumbbell. The lift can also be broken down into bodyweight movements like hip extensions and box jumps.
Intermediate option:
Same as Rx’d.
Beginner option:
Same as Rx’d.
Coaching cues:
Focus on finishing the pull of each lift (aka, getting as tall as possible). James Brown said it best: “You gotta get up to get down.”
Resources:
The Power Clean
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Classification: Lower Body
Movements: Box Jump, Clean, Power Clean, Row
For time:
1,000-meter run
30 handstand push ups
1,000-meter row
Stimulus and Strategy:
Today’s workout is a classic chipper style workout and a repeat from the 2011 CrossFit Regionals season. Push the pace on the run, but only as fast as you can get to the handstand push ups and get to work immediately. The row following the handstand push ups should be an “all out” effort to get this workout across the finish line. Work hard and have fun today!
To reduce the complexity of the handstand push ups, first begin by cutting the number of reps. Use this option if you have handstand push ups, but the volume in this workout is too much — consider 10-20 reps. If you are not able to do handstand push ups, consider pike push ups or dumbbell push presses.
In case of an injury or limitation, consider substituting the run with a 1,750/2,500-meter Echo bike or an 800/1,000-meter row. For the row, consider substituting with a 1,750/2,500-meter Echo bike or a 1,000-meter run.
**Intermediate option:*
Same as Rx’d.
Beginner option:
For time:
400-meter run
30 dumbbell push presses
500-meter row
♀ 15-lb dumbbells
♂ 20-lb dumbbells
Coaching cues:
If you are kipping your handstand push ups today, focus on keeping your hips on the wall while you bring your knees toward your chest. If you want to keep your reps quick, don’t bring your knees down too far. If you need more momentum from your legs, bring your knees down further.
Resources:
Running | Position Drill
The Kipping Handstand Push-Up
Rowing
The Dumbbell Push Press
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Classification: Upper Body
Movements: Bike, Handstand Push Up, Push Press, Push Up, Row, Run
For time:
40 pull ups
40 burpees
20 power snatches
Rest 3 minutes
For time:
30 pull ups
30 burpees
15 power snatches
Rest 2 minutes
For time:
20 pull ups
20 burpees
10 power snatches
♀ 75 lb
♂ 115 lb
Stimulus and Strategy:
Today’s workout is three intervals with descending rep schemes. The rest in between each interval should allow you to keep intensity high throughout the entire effort. Aim for big to unbroken sets of reps on both the pull ups and burpees. The loading of the barbell should be light to moderate and allow you to perform some touch and go reps.
To reduce the complexity of pull ups, perform jumping pull ups or ring rows. For the burpees, perform up downs. For the power snatches, perform hang power snatches or dumbbell snatches.
In case of injury or limitation, perform single arm ring rows or dumbbell rows for the pull ups. For the power snatches, perform power cleans if there is an overhead limitation.
Intermediate option:
For time:
20 pull ups
40 burpees
20 power snatches
Rest 3 minutes
For time:
15 pull ups
30 burpees
15 power snatches
Rest 2 minutes
For time:
10 pull ups
20 burpees
10 power snatches
♀ 65 lb
♂ 95 lb
Beginner option:
For time:
20 ring rows
20 burpees
20 hang power snatches
Rest 3 minutes
For time:
15 ring rows
15 burpees
15 hang power snatches
Rest 2 minutes
For time:
10 ring rows
10 burpees
10 hang power snatches
♀ 35 lb
♂ 45 lb
Coaching cues:
On the power snatch, keep the arms long as you lift the barbell off the floor. Imagine trying to flex your triceps all the way through your second pull. Then, pull your body underneath the barbell.
Resources:
The Kipping Pull-Up
The Burpee
The Power Snatch
The Ring Row
The Hang Power Snatch
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Classification: Total Body
Movements: Burpee, Clean, Dumbbell Row, Dumbbell Snatch, Power Clean, Power Snatch, Pull Up, Row, Snatch
5 rounds for time of:
12 push jerks
12 back squats
♀ 95 lb
♂ 135 lb
Stimulus and Strategy:
Today’s workout is just you and the barbell. This is also a repeat from earlier this year — look back at your score to help you better navigate today’s effort. The loading should feel moderate and allow you to perform at least 2 rounds unbroken. A short break between movements is totally fine, but some athletes may be able to finish the last push jerk, lower the bar to the back rack, and begin the back squats. If you follow the loading stimulus, the goal is to minimize rest and complete as many sets as possible unbroken. This workout should take less than 10 minutes. Some advanced athletes may be able to go sub-5. The barbell should come from the floor. Do not use a rack unless there is an injury or limitation.
Reduce the complexity of the push jerks by performing push presses or shoulder presses. Consider using dumbbells to reduce the complexity of both movements.
In case of injury or limitation, perform single arm dumbbell push jerks or push presses, and dumbbell goblet squats. To eliminate the barbell, perform push ups and air squats.
Intermediate option:
5 rounds for time of:
12 push jerks
12 back squats
♀ 65 lb
♂ 95 lb
Beginner option:
3 rounds for time of:
12 push jerks
12 back squats
♀ 35 lb
♂ 45 lb
Coaching cues:
Each squat in today’s workout can be done quickly, but make sure you are keeping your weight balanced about your feet. Move too quickly, and the weight may pull you into your toes. Slow it down, regain your balance and then increase the speed as you are able.
Resources:
The Push Jerk
The Back Squat
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Classification: Total Body
Movements: Air Squat, Back Squat, Core, Dumbbell Push Jerk, Jerk, Push Jerk, Push Press, Push Up, Squat
For time:
50 box jumps
40-calorie Echo bike
30 deadlifts
40-calorie Echo bike
50 box jumps
♀ 155 lb and a 20-inch box
♂ 225 lb and a 24-inch box
Stimulus and Strategy:
Today’s workout is an upside down pyramid — the reps go down and then back up to finish. Don’t let the first set of box jumps dictate the rest of the workout. In other words, you want to move at a pace that still allows you to push through the exercises that follow. Come out too hot, and this workout becomes a struggle really quickly. Manage your reps on the deadlifts to allow for short breaks between sets. Consider rep schemes like 10/8/7/5 or 8/7/5/5/5. Dig deep as you prepare to go back up the other side of the pyramid. Just keep moving.
To reduce the complexity of the box jumps, jump on a lower box (to preserve the jumping stimulus) or perform box step ups. For the deadlifts, perform the lift with the bumper plates on an elevated surface.
In case of injury or limitation, for deadlifts, perform sumo deadlifts, or use dumbbells or a single kettlebell. If you do not have an Echo bike, use any machine you have available.
Intermediate option:
For time:
40 box jumps
30-calorie Echo bike
30 deadlifts
30-calorie Echo bike
40 box jumps
♀ 125 lb and a 20-inch box
♂ 185 lb and a 24-inch box
Beginner option:
For time:
30 box step ups
20-calorie Echo bike
20 deadlifts
20-calorie Echo bike
30 box step ups
♀ 55 lb and a 12-inch box
♂ 75 lb and a 20-inch box
Coaching cues:
As you are jumping on the box, think about each jump as a mini squat — as you load up to jump, your knees should track your toes and your weight should be balanced about your feet.
Resources:
The Box Jump
Rogue Echo Bike
The Deadlift
The Box Step-Up
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Classification: Lower Body
Movements: Bike, Box Jump, Deadlift, Squat, Step Up, Sumo Deadlift
Complete as many rounds as possible in 10 minutes of:
10 push ups
10 dumbbell snatches, right arm
10 toes to bars
10 dumbbell snatches, left arm
♀ 35-lb dumbbell
♂ 50-lb dumbbell
Stimulus and Strategy:
In today’s workout, the repetitions in each round are few enough that you can move through rounds relatively quickly. Aim for a single round to take no more than about 2 minutes. Try to go unbroken through as many sets as possible, however, as grip becomes an issue, break up the toes to bars as needed and manage your rest time.
To reduce the complexity of the push ups, consider performing push ups from the knees or with the hands elevated to a 30-inch box. For the dumbbell snatches, consider performing hang dumbbell snatches. For the toes to bars, reduce the height of the toes or consider knees to chests or hanging knee raises.
However, if you have toes to bars, but 10 reps per round is too many, reduce the reps to no less than 5. This is a great way to practice and develop the movement.
In case of injury or limitation, perform dumbbell cleans for the dumbbell snatches, dumbbell floor presses for the push ups, and consider V-ups or sit ups for the toes to bars.
Intermediate option:
Complete as many rounds as possible in 10 minutes of:
10 push ups
10 dumbbell snatches, right arm
10 knees to chests
10 dumbbell snatches, left arm
♀ 20-lb dumbbell
♂ 35-lb dumbbell
Beginner option:
Complete as many rounds as possible in 10 minutes of:
5 push ups from the knees
5 dumbbell snatches, right arm
5 hanging knee raises
5 dumbbell snatches, left arm
♀ 10-lb dumbbell
♂ 15-lb dumbbell
Coaching cues:
On the dumbbell snatch, keep the dumbbell close to your body by imagining zippering up a jacket and keeping your elbow above the weight.
Find a gym near you:
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Classification: Total Body
Movements: Clean, Dumbbell Snatch, Hang Dumbbell Snatch, Push Up, Sit Up, Snatch, Toes To Bar