Workout List
Showing 10 most recent workouts added to database. To view all workouts in database please login or signup.
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
10 rounds for time of:
5 double kettlebell deadlifts
5 barrier get overs
Use your hands to get over the barrier.
♀ 53-lb kettlebells and 30-inch barrier
♂ 70-lb kettlebells and 40-inch barrier
Stimulus and Strategy:
Today’s workout is a back and forth couplet. For the barrier get overs, you can stack boxes, use a wall, or find an object that matches the height you need. The height should be something that requires you to use your hands to get up and over the object. If you are stacking anything, make sure it is safe and stable before performing the workout. For the kettlebell deadlifts, the loading should be moderate and allow you to perform 5 reps unbroken in every set. The real challenge is how quickly and efficiently you can get over the barrier and keep moving at a steady pace to complete this effort.
To reduce the complexity of the kettlebell deadlifts, use one kettlebell and perform sumo deadlifts. For the barrier get overs, reduce the height as low as needed.
In case of injury or limitation, perform the deadlifts with a reduced range of motion or consider unloaded good mornings. For the barrier get overs, perform box step overs.
Intermediate option:
10 rounds for time of:
5 double kettlebell deadlifts
5 barrier get overs
Use your hands to get over the barrier.
♀ 35-lb kettlebells and 30-inch barrier
♂ 53-lb kettlebells and 40-inch barrier
Beginner option:
10 rounds for time of:
5 single kettlebell sumo deadlifts
5 barrier get overs
Use your hands to get over the barrier.
♀ 26-lb kettlebell and 20-inch barrier
♂ 35-lb kettlebell and 24-inch barrier
Coaching cues:
For the barrier get overs, place your hands on the barrier, press down into the barrier, and jump your feet to the top of the barrier at the same time.
Resources:
The Double-Kettlebell Deadlift
The Barrier Get-Over
The Kettlebell Deadlift
Find a gym near you:
View the CrossFit map
Classification: Total Body
Movements: Deadlift, Good Morning, Sumo Deadlift
For time:
5 rope climbs to 15 feet
10 power cleans
20 bar facing burpees
40-calorie Echo bike
20 bar facing burpees
10 power cleans
5 rope climbs to 15 feet
♀ 105 lb
♂ 155 lb
Stimulus and Strategy:
Today’s workout is a pyramid style chipper. The loading of the barbell should be moderate and allow some athletes to perform at least a few touch and go reps, while others perform singles. Both options are fine. Expect the burpees and bike in the middle of the workout to be aerobically demanding. Manage your pace so you are able to keep moving and finish the second set of power cleans and rope climbs just as fast as your first set.
To reduce the complexity of the power cleans, perform hang power cleans. For the rope climbs, reduce the height of the climb. For the bar facing burpees, perform burpees in place.
In case of injury or limitation, for the rope climbs, perform pull to stands or strict pull ups. For the power cleans, perform dumbbell power cleans or Russian kettlebell swings. For the bar facing burpees, perform up downs in place. For the calories on the bike, perform the calories on any machine available.
Intermediate option:
For time:
3 rope climbs to 12 feet
10 power cleans
20 bar facing burpees
40-calorie Echo bike
20 bar facing burpees
10 power cleans
3 rope climbs to 12 feet
♀ 85 lb
♂ 125 lb
Beginner option:
For time:
3 pull to stands
10 power cleans
15 bar facing burpees
20-calorie Echo bike
15 bar facing burpees
10 power cleans
3 pull to stands
♀ 35 lb
♂ 45 lb
Coaching cues:
On the bar facing burpees, consider stepping the feet as you come up out of the burpee. This will make the jump distance over the bar more consistent, and you can manage your heart rate going into the next movements.
Resources:
The Rope Climb (Basket)
The Rope Climb (Wrapping)
The Power Clean
The Rogue Echo Bike
The Bar-Facing Burpee | Jump Over
The Modified Rope Climb | Pull to-Stand
Find a gym near you:
View the CrossFit map
Classification: Total Body
Movements: Bar Facing Burpee, Bike, Burpee, Clean, Hang Power Clean, Kettlebell Swing, Power Clean, Pull Up, Rope Climb, Strict Pull Up
For time:
21-15-9 reps of:
Wall ball shots
Toes to bars
Rest 2 minutes
15-12-9 reps of:
Wall ball shots
Toes to bars
♀ 20-lb medicine ball to a 9-foot target
♂ 30-lb medicine ball to a 10-foot target
Stimulus and Strategy:
Today’s workout contains two sprinty couplets. There are fewer reps in the second couplet to help you maintain your sprint pace and deal with fatigue. Use a heavier medicine ball than you are accustomed to using on wall ball shots. If you are unable to go heavier and only have the ball you regularly use, try throwing to a higher target. On the toes to bars, hang on for big sets and get back to the medicine ball as quickly as possible.
To reduce the complexity of the wall ball shots, reduce the height of the target. For the toes to bars, reduce the range of motion by performing knees to armpits or knees to chests.
In case of injury or limitation, for the wall ball shots, perform dumbbell thrusters. If there is an overhead limitation, perform medicine ball front squats. If there is a squatting limitation, perform medicine ball push presses. For the toes to bars, perform hanging knee raises, V-ups, or AbMat sit ups.
Intermediate option:
For time:
21-15-9 reps of:
Wall ball shots
Knees to armpits
Rest 2 minutes
15-12-9 reps of:
Wall ball shots
Knees to armpits
♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target
Beginner option:
For time:
15-12-9 reps of:
Wall ball shots
Hanging knee raises
Rest 2 minutes
12-9-6 reps of:
Wall ball shots
Hanging knee raises
♀ 6-lb medicine ball to a 9-foot target
♂ 10-lb medicine ball to a 10-foot target
Coaching cues:
To increase the height in your back swing and decrease the effort it takes to get your toes to the bar, focus on pressing down against the pull up bar and leaning back to get your shoulders behind the bar.
Resources:
The Wall-Ball Shot
The Kipping Toes to-Bar
The Hanging Knee Raise | Kipping
Find a gym near you:
View the CrossFit map
Classification: Total Body
Movements: Front Squat, Pull Up, Push Press, Row, Sit Up, Sprint, Squat, Thruster, Toes To Bar, Wall Ball