Workout List
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3 rounds for time of:
20 dumbbell box step ups
400-meter run
All movements should be done wearing a vest.
♀ 35-lb dumbbells, a 20-inch box, and a 14-lb vest
♂ 50-lb dumbbells, a 20-inch box, and a 20-lb vest
Stimulus and Strategy:
Today's workout is a grind with one reason to stop: grip fatigue. Choose a dumbbell loading that allows you to hang for larger sets with no more than two short breaks per round — advanced athletes should aim to go unbroken. The lower body redundancy makes this harder than it looks. Push the pace on the runs and aim to complete each one in 2:30 or faster.
Intermediate option:
3 rounds for time of:
20 dumbbell box step ups
400-meter run
♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 20-inch box
Beginner option:
3 rounds for time of:
20 box step ups
200-meter run
♀ 12-inch box
♂ 18-inch box
Resources:
The Dumbbell Box Step-Up
Running | Line Drills
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Classification: Lower Body
Movements: Run, Step Up
Open Workout 20.5
For time, partitioned any way:
40 muscle ups
80-calorie row
120 wall ball shots
Time cap: 20 minutes
♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target
Stimulus and Strategy:
Get ready for Open Workout 20.5! You can break up the reps of each movement any way you like — for example, 10 rounds of 4 muscle ups, 8-calorie row, and 12 wall ball shots — as long as you complete the total reps of each movement.
If you did this workout in 2020, check your previous score to guide today's effort. If muscle ups are a challenge, return to the rings on a set schedule rather than waiting until the end. This is a great one to attempt Rx'd even if you don't plan on finishing, as long as you're moving safely.
Intermediate option:
For time, partitioned any way:
40 chest to bar pull ups
80-calorie row
120 wall ball shots
Time cap: 20 minutes
♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target
Beginner option:
For time, partitioned any way:
40 jumping pull ups
50-calorie row
60 wall ball shots
Time cap: 20 minutes
♀ 6-lb medicine ball to an 8-foot target
♂ 10-lb medicine ball to a 9-foot target
Resources:
The Kipping Muscle-Up
Rowing Technique
The Wall-Ball Shot
The Kipping Chest to-Bar Pull-Up
Jumping Pull-Up Progression
Open Workout 20.5
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Classification: Total Body
Movements: Chest To Bar Pull Up, Core, Muscle Up, Pull Up, Row, Wall Ball
Complete as many reps as possible in 10 minutes of:
3 burpee box jump overs
3 deadlifts
6 burpee box jump overs
6 deadlifts
9 burpee box jump overs
9 deadlifts
Etc.
♀ 155-lb barbell and a 20-inch box
♂ 225-lb barbell and a 24-inch box
Stimulus and Strategy:
Today's workout is an ascending rep couplet of burpee box jump overs and deadlifts. Aim to make it into the round of 15, keeping deadlifts unbroken through the round of 9 and maintaining a consistent pace on the burpee box jump overs. Getting over the box is key to the stimulus — significantly reduce the height or use a step over before removing the box entirely.
Intermediate option:
Complete as many reps as possible in 10 minutes of:
3 burpee box jump overs
3 deadlifts
6 burpee box jump overs
6 deadlifts
9 burpee box jump overs
9 deadlifts
Etc.
♀ 105-lb barbell and a 20-inch box
♂ 155-lb barbell and a 24-inch box
Beginner option:
Complete as many reps as possible in 10 minutes of:
3 burpee box step overs
3 deadlifts
6 burpee box step overs
6 deadlifts
9 burpee box step overs
9 deadlifts
Etc.
♀ 55-lb barbell and a 12-inch box
♂ 75-lb barbell and a 20-inch box
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Classification: Total Body
Movements: Box Jump, Burpee, Deadlift
5 rounds for time of:
15 push presses
20 toes to bars
♀ 105-lb barbell
♂ 155-lb barbell
Stimulus and Strategy:
Today's workout is a couplet of heavy weightlifting and high rep gymnastics. Don't let the two movements fool you; both will tax your upper and lower body. Aim to finish between 10-15 minutes, with some of you pushing closer to 8.
Intermediate option:
5 rounds for time of:
15 push presses
20 knee raises to chest height
♀ 75-lb barbell
♂ 115-lb barbell
Beginner option:
5 rounds for time of:
10 push presses
10 hanging knee raises
♀ 35-lb barbell
♂ 45-lb barbell
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Classification: Upper Body
Movements: Push Press, Toes To Bar
Front squat 3-3-3-3-3 reps
Stimulus and Strategy:
Today you'll build to a 3-rep max front squat, heavy relative to your capacity. Check Jan. 20 for your most recent 3-rep effort as a reference. Let your jumps in load be guided by effort, feel, and movement quality — make larger jumps when things feel smooth, smaller jumps with longer rests if you're struggling early.
Newer athletes should keep loads lighter and prioritize sound mechanics. Heavy is the goal, but movement quality always comes first.
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
For time:
15 power snatches
5 rope climbs to 15 feet
12 power snatches
4 rope climbs
9 power snatches
3 rope climbs
6 power snatches
2 rope climbs
3 power snatches
1 rope climb
♀ 95-lb barbell
♂ 135-lb barbell
Stimulus and Strategy:
Today's workout is a descending rep scheme of power snatches and rope climbs — expect this one to be grippy. Choose a moderate barbell load that allows quick singles or a few touch and go reps with minimal rest between sets. Pace the rope climbs and focus on using your legs to climb efficiently, rather than pulling with your arms — think of your arms as holding you close to the rope while your legs drive you up.
Intermediate option:
For time:
15 power snatches
3 rope climbs to 12 feet
12 power snatches
3 rope climbs
9 power snatches
2 rope climbs
6 power snatches
2 rope climbs
3 power snatches
1 rope climb
♀ 65-lb barbell
♂ 95-lb barbell
Beginner option:
For time:
15 hang power snatches
3 pull to stands
12 hang power snatches
3 pull to stands
9 hang power snatches
3 pull to stands
6 hang power snatches
3 pull to stands
3 hang power snatches
3 pull to stands
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Power Snatch
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The Rope Climb (J-Hook)
The Hang Power Snatch
The Modified Rope Climb: Pull to-Stand
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Classification: Total Body
Movements: Hang Power Snatch, Power Snatch, Rope Climb, Snatch
Eva Strong
With a partner, 5 rounds for time of:
24 double unders (each)
19 toes to bars (total)
2 clean and jerks (total)
400-meter run (together)
Share all work and complete the run together.
♀ 135-lb barbell
♂ 205-lb barbell
Stimulus and Strategy:
Today, we honor Eva Mireles, 44, who died on Tuesday, May 24, 2022, while shielding her fourth grade students from a gunman at Robb Elementary School in Uvalde, Texas. Mireles’ co teacher, Irma Garcia, and 19 students were also killed in the shooting. Mireles was in her 17th year of teaching in the Uvalde Consolidated Independent School District, and held certifications in special education and bilingual education. In addition to regularly running before school, she also enjoyed hiking. Friends and relatives recall she could be found in her CrossFit gym almost every day after school. In 2022, she participated in the CrossFit Open for the ninth time.
Eva Strong is a partner workout where each athlete completes 24 double unders, then works with their partner to split 19 toes to bars and 2 clean and jerks before running together. Each round should take less than 5 minutes to complete. To account for fatigue later in the workout, aim to keep the first few rounds under 4 minutes.
Scale the volume and load so each movement takes no more than 1 minute to complete. This should leave approximately 2:00-2:30 for the run while keeping the overall round time under 5 minutes.
Scale the double unders to single unders or penguin taps, and reduce the range of motion on the toes to bars. The goal is to maintain steady movement, efficient transitions, and consistent pacing throughout the workout.
Intermediate option:
With a partner, 5 rounds for time of:
12 double unders (each)
19 toes to bars (total)
2 clean and jerks (total)
400-meter run (together)
Share all work and complete the run together.
♀ 105-lb barbell
♂ 155-lb barbell
Beginner option:
With a partner, 5 rounds for time of:
24 single unders (each)
19 hanging knee raises (total)
2 clean and jerks (total)
400-meter run (total)
Share all work, including splitting the run for 200 meters each.
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Double-Under
The Toes to-Bar
The Clean and Jerk
The Power Clean and Split Jerk
Running | Position Drill
The Hanging Knee Raise
The Single-Under
CrossFit Hero and Tribute Workouts
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Classification: Total Body
Movements: Clean, Clean And Jerk, Double Under, Jerk, Power Clean, Run, Split Jerk, Toes To Bar
Ned
7 rounds for time of:
11 back squats
1,000-meter row
♀ Bodyweight barbell
♂ Bodyweight barbell
Stimulus and Strategy:
Today, we honor Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, who died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. He is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.
This long workout will challenge both your endurance and stamina. Aim to complete the row in 5 minutes or less each round. Scale the distance to stay within that time domain, or cap each row at 5 minutes.
Choose a moderate back squat load that allows you to complete most, if not all, sets in under a minute. While the weight may feel manageable early on, be mindful that the combination of repeated rowing efforts and accumulating fatigue will make the back squats increasingly demanding as the workout progresses.
Focus on maintaining a steady pace throughout and avoid the temptation to push too hard in the early rounds. Consistency will pay off over the course of this longer effort.
Intermediate option:
7 rounds for time of:
11 back squats
800-meter row
♀ ¾-body weight barbell
♂ ¾-bodyweight barbell
Beginner option:
5 rounds for time of:
11 back squats
400-meter row
♀ 35-lb barbell
♂ 45-lb barbell
Resources:
The Back Squat
Rowing
CrossFit Hero and Tribute Workouts
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Classification: Lower Body
Movements: Back Squat, Row, Squat
Jennifer
Complete as many rounds and reps as possible in 26 minutes of:
10 pull ups
15 kettlebell swings
20 box jumps
♀ 35-lb kettlebell and a 20-inch box
♂ 53-lb kettlebell and a 24-inch box
Stimulus and Strategy:
Today, we honor Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, who died March 14, 2013, when her squad car was involved in a motor vehicle accident while she was responding to a call for service. The 26-year old fulfilled her dream of becoming a police officer, serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family members.
Today is a long, grip intensive workout that will test your ability to maintain a consistent pace across several rounds. Aim to perform all movements unbroken for the first few rounds, then limit yourself to no more than two sets per movement as fatigue builds later in the workout.
Focus on consistency and smooth transitions throughout. Look for opportunities to manage your grip between the pull ups and kettlebell swings, as grip fatigue is likely to become a limiting factor. Stay disciplined with your pacing early so you can continue moving efficiently from start to finish.
Intermediate option:
Complete as many rounds and reps as possible in 26 minutes of:
5 pull ups
15 kettlebell swings
20 box jumps
♀ 26-lb kettlebell and a 20-inch box
♂ 35-lb kettlebell and a 24-inch box
Beginner option:
Complete as many rounds and reps as possible in 26 minutes of:
5 ring rows
10 kettlebell swings
15 box step ups
Rest 2 minutes between rounds.
♀ 18-lb kettlebell and a 16-inch box
♂ 26-lb kettlebell and a 20-inch box
Resources:
The Kipping Pull-Up
The Kettlebell Swing
The Box Jump
The Box Step-Up
CrossFit Hero and Tribute Workouts
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Classification: Total Body
Movements: Box Jump, Kettlebell Swing, Pull Up, Row, Step Up
Michael
3 rounds for time of:
800-meter run
50 GHD back extensions
50 sit ups
Stimulus and Strategy:
Today's workout is in honor of Navy Lt. Michael McGreevy, 30, of Portville, New York, who was killed in Afghanistan on June 28, 2005, when the helicopter he was aboard crashed. McGreevy is survived by his wife, Laura; daughter, Molly; mother, Patricia Mackin; and father, Michael McGreevy Sr.
Today, we tackle a longer Hero workout featuring simple movements that heavily tax the lower body and core. Each round should take between 8 and 10 minutes to complete. Scale the run distance as needed to keep each effort under 5:30.
Most athletes should opt for GHD hip extensions rather than back extensions to maintain movement quality and keep intensity high. However, if you can continue moving well and maintain proper form, perform back extensions.
Scale the sit up volume and/or difficulty so each set can be completed in under 2:15. Focus on steady pacing throughout and aim to stay consistent from round to round.
Intermediate option:
3 rounds for time of:
800-meter run
25 GHD hip extensions
50 sit ups
Beginner option:
3 rounds for time of:
400-meter run
20 Superman arch ups
20 sit ups
Resources:
Running Drills | High Knees and Butt Kickers
The GHD Back Extension
The AbMat Sit-Up
The GHD Hip Extension
The Superman Arch
CrossFit Hero and Tribute Workouts
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Classification: Cardio
Movements: Back Extension, Core, GHD Sit Up, Run, Sit Up