Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
15-foot handstand walk
45 double-unders
15-foot handstand walk

♀ 125 lb
♂ 185 lb

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout combines a heavier lift with a sprinkle of higher-skill gymnastics. This sprinkle should allow you to keep moving through your rounds with minimal reduction in pace. The loading on the barbell is meant to be moderate to heavy. Some may be able to perform a few touch-and-go reps, while others work to maintain quick singles. Choose options that allow you to complete at least 5 rounds.

Scaling:
Reduce the load of the barbell. Reduce the reps on the jump rope.

To reduce the complexity of the power clean, perform a hang power clean. To scale the handstand walks, complete a half circle around a box with your feet on the box (walking laterally around the box). You can also scale the handstand walk to 3 inchworms or bear crawls. For the double-unders, practice the movement for 30 seconds or perform single-unders.

In case of injury or limitation, for the power cleans, consider medicine-ball or dumbbell power cleans. For the handstand walks, consider alternating dumbbell shoulder presses or shoulder taps in a plank hold. Consider performing jumping jacks, penguin taps, or alternating toe taps on a low box in place of the double-unders.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
1 half circle lateral walk around a box (feet on the box), moving to your right
20 double-unders
1 half circle lateral walk around a box (feet on the box), moving to your left

♀ 95 lb
♂ 135 lb

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
3 power cleans
3 inchworms
20 single-unders
15-foot bear crawl

♀ 35 lb
♂ 45 lb

Coaching cues: On your handstand walks, don’t focus or look for your “end point.” Walk through the finish line.

Resources:
The Power Clean
The Handstand Walk
The Double-Under
Handstand Walk Around Box
The Bear Crawl

Find a gym near you:
View the CrossFit map

Snatch balance 1-1-1-1-1-1-1 reps

Squat snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 230521.

Stimulus and Strategy:
Today’s workout is a classic heavy day. Focus on the snatch balance first. The snatch balance is incredible for developing your ability to drive under the barbell, increasing stability in the receiving position, and building confidence when it comes to having an object overhead. The snatch balance should be an excellent warm-up and skill-building session before attempting your squat snatches. Do not be surprised if you hit a new PR due to practicing the snatch balance under challenging loads. If you are able, take the snatch balance out of a rack. As a precautionary measure, do not return the bar to the back-rack position as loads get heavy; drop the bar, and return it to the rack. As always, when we lift heavy, focus on the technique of the movement and only add weight as your technique allows.

Scaling:
To reduce the complexity of the snatch balance, perform a behind-the-neck snatch-grip push press, and then slowly lower into an overhead squat. For the squat snatch, perform a power snatch, then perform an overhead squat to a depth you are comfortable with.

In case of injury or limitation, consider a clean drop and a squat clean if there is an overhead limitation. Otherwise, reduce the loading of either movement to a weight that allows for pain-free range of motion.

Intermediate option:
Same as Rx’d.

Beginner option:
Behind-the-neck snatch-grip push press + overhead squat 2-2-2-2-2-2-2 reps

Power snatch + overhead squat 2-2-2-2-2-2-2 reps

Coaching cues:
In the snatch balance, press your body down, not the barbell up.

Resources:
The Snatch Balance
The Squat Snatch
Snatch Progression

Find a gym near you:
View the CrossFit map

For time:
10 wall-ball shots
10 snatches
20 wall-ball shots
20 handstand push-ups
30 wall-ball shots
30 box jumps
40 wall-ball shots
40 deadlifts

♀ 14-lb medicine ball to a 9-foot target, 105-lb barbell, and a 20-inch box
♂ 20-lb medicine ball to a 10-foot target, 155-lb barbell, and a 24-inch box

Post time to comments.

Stimulus and Strategy:
Today’s workout is a chipper with an increasing number of wall-ball shots throughout. Like most chippers, manage your reps, minimize long breaks, and — pun intended — keep chipping away at the movements. The loading of the barbell is meant to be moderate for the snatches and light to moderate for the deadlifts. You may power or squat the snatches. Try to hang on to large chunks of wall-ball shots and see if you can go unbroken on the deadlifts to finish.

Scaling:
Reduce the loading of the medicine ball and barbell. Reduce the repetitions of each movement. Reduce the height of the box.

To reduce the complexity of the snatches, perform hang snatches. For the handstand push-ups, perform pike push-ups.

In case of injury or limitation, for the snatches, perform dumbbell snatches or power cleans if there is an overhead limitation. For the wall-ball shots, perform dumbbell thrusters, medicine-ball front squats (overhead limitation), or medicine-ball push presses (squat limitation). For the handstand push-ups, consider hand-release push-ups or seated dumbbell shoulder presses. For the box jumps, perform step-ups. For the deadlifts, perform sumo deadlifts, dumbbell deadlifts, or good mornings.

Intermediate option:
For time:
10 wall-ball shots
10 snatches
20 wall-ball shots
20 pike push-ups
30 wall-ball shots
30 box jumps
40 wall-ball shots
40 deadlifts

♀ 10-lb medicine ball to a 9-foot target, 75-lb barbell, and a 20-inch box
♂ 14-lb medicine ball to a 10-f00t target, 115-lb barbell, and a 24-inch box

Beginner option:
For time:
10 wall-ball shots
10 snatches
15 wall-ball shots
15 hand-release push-ups from the knees
20 wall-ball shots
20 box step-ups
25 wall-ball shots
25 deadlifts

♀ 6-lb medicine ball to a 9-foot target, 35-lb barbell, and a 12-inch box
♂ 14-lb medicine ball to a 10-foot target, 45-lb barbell, and a 20-inch box

Coaching cues:
In the wall-ball shot, utilize your legs and hips to drive the ball up to the target. Keep your arms relaxed on the descent and use the momentum from your lower body to propel the ball to the target.

Resources:
The Wall-Ball Shot
The Snatch
The Power Snatch
The Kipping Handstand Push-Up
The Box Jump
The Deadlift
Pike Push-Up
Hand-Release Push-Up From the Knees
The Box Step-Up

Find a gym near you:
View the CrossFit map

For time:
Row 5,000 meters

Post time to comments.

Compare to 221012.

Stimulus and Strategy:
Today’s workout is an endurance test. Look back at your previous time to help determine an appropriate pace. Experienced athletes should try for a PR in this benchmark. Intermediate athletes should perform this workout as prescribed, while newer athletes (new to this volume on the machine) should reduce the distance to complete the row in no more than 25 minutes.

Scaling:
Reduce the total distance.

In case of injury or limitation, consider using a different machine that allows for pain-free range of motion. If you use a bike, double the distance.

Intermediate option:
Same as Rx’d.

Beginner option:
For time:
Row 3,500 meters

Coaching cues:
With each stroke on the rower, focus on driving through your heels and keep your arms as straight as possible for as long as possible. Think of the drive portion of each rowing stroke like the first and second pull of a clean. The arms don’t bend until the legs finish their job.

Resources:
Rowing Technique Tips
Rowing: Body Position Tips
Rowing: Faults and Fixes

Find a gym near you:
View the CrossFit map

Service Cup Workout 4

Complete as many rounds and reps as possible in 10 minutes of:
5 hang clean and jerks
10 back squats
15 toes-to-bars

♀ 80-lb barbell
♂ 115-lb barbell

Then,

On a 5-minute clock:
Find a 1-rep-max clean

Post reps and your heaviest clean to the comments, and submit your scores as part of the 2025 CrossFit Service Cup.

Head over to the Service Cup website for additional variations of today’s workout, as well as official updates and rules.

Resources:
The Hang Clean and Push Jerk
The Back Squat
The Kipping Toes-to-Bar
The Clean
The Power Clean

Find a gym near you:
View the CrossFit map

For time:
25 power snatches
25-calorie Echo bike
25 power snatches
25-calorie Echo bike
25 power snatches

♀ 55-lb barbell
♂ 75-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout is a play on the classic Hero workout Randy. Attack this effort just as you would any Hero workout. You should sprint right from the start — complete as many touch-and-go snatches as you can, and race through the calories on the bike. Don’t try to game the workout or pace it. Push the pedal to the floor and hang on. The loading of the barbell is light, so make sure you choose a weight with which you can perform 1 or 2 sets of 15 unbroken reps.

Scaling:
Reduce the load of the barbell. Reduce the reps of the snatches and the calories on the bike.

To reduce the complexity of the power snatches, consider hang power snatches or muscle snatches.

In case of injury or limitation, for the power snatches, perform dumbbell snatches or consider power cleans if there is an overhead limitation. For the bike, substitute any machine you have available. If you have no machines, perform 12 50-foot shuttle runs (25 feet out and 25 feet back).

Intermediate option:
For time:
25 power snatches
20-calorie Echo bike
25 power snatches
20-calorie Echo bike
25 power snatches

♀ 45-lb barbell
♂ 65-lb barbell

Beginner option:
For time:
15 power snatches
15-calorie Echo bike
15 power snatches
15-calorie Echo bike
15 power snatches

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
On the return of the barbell on the power snatches, remember to pull your chest up and lower your hips as you lower the barbell to the ground. As you fatigue, avoid bending at the hips and rounding your back.

Resources:
The Power Snatch
Rogue Echo Bike

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 10 minutes of:
5 toes-to-bars
3 sandbag over-the-shoulders
1 wall walk

♀ 100-lb sandbag
♂ 150-lb sandbag

Post rounds and reps to comments.

Stimulus and Strategy:
Each set of today’s workout contains a low volume of reps to allow you to cycle through quick rounds. Choose an option for the toes-to-bars that allows you to maintain unbroken reps for the entire workout. The loading of the sandbag should allow you to complete your reps in around 30 seconds. Your goal should be to complete 6 rounds or more. More-advanced athletes may be able to perform a single round in under a minute and hold that pace for the entire workout.

Scaling:
Reduce the load of the sandbag.

To reduce the complexity of the toes-to-bars, reduce the range of motion by bringing the knees to the chest or a consistent height on the body. For the wall walks, reduce the range of motion by walking your hands only a few steps toward the wall.

In case of injury or limitation, perform power cleans with a single dumbbell or barbell instead of sandbag over-the-shoulders. Perform V-ups or sit-ups in place of the toes-to-bars, and inchworms with a push-up in place of the wall walks.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
5 knees-to-chests
3 sandbag over-the-shoulders
1 wall walk

♀ 70-lb sandbag
♂ 100-lb sandbag

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
5 hanging knee raises
3 single-arm dumbbell power cleans
1 inchworm + push-up from the knees

Switch arms on the cleans as needed.

♀ 25-lb dumbbell
♂ 35-lb dumbbell

Coaching cues:
When pulling the sandbag off the ground, get your hands underneath the bag and squat down as low as possible. Lift the bag to your thighs, bear-hug it, then with the bag held tight to your chest, extend your hips and legs aggressively, and throw the bag over your shoulder.

Resources:
The Kipping Toes-to-Bar
Sandbag Training
DIY Sandbag
The Wall Walk
Kipping Hanging Knee Raises
Inchworm + Push-Up From the Knees

Find a gym near you:
View the CrossFit map

Complete as many rounds and reps as possible in 20 minutes of:
20 lateral burpees over the dumbbell
20 alternating dumbbell hang clean-to-overheads
200-meter row

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a grind. Move at a consistent pace and aim to complete at least 4 rounds. The loading of the dumbbell should allow you to complete your reps in 2 sets or less in each round. If you need a place to slow down and recover, do that on the rower. In workouts like these, take it one round at a time and don’t get ahead of yourself or bother looking at the clock — it will only disappoint you.

Scaling:
Reduce the load of the dumbbell. Reduce the reps of the burpees and the hang clean-to-overheads. Reduce the distance on the rower.

To reduce the complexity of the lateral burpees over the dumbbell, perform these as standard burpees. For the hang clean-to-overheads, consider muscle clean and shoulder presses or kettlebell swings.

In case of injury or limitation, for the row, consider a 200-meter run or a 400-meter bike. For the lateral burpees over the dumbbell, perform up-downs over the dumbbell or in place. For the dumbbell hang clean-to-overheads, perform hang clean and shoulder presses with a medicine ball or a single-arm Russian kettlebell swing if there is an overhead limitation.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
20 lateral burpees over the dumbbell
20 alternating dumbbell hang clean-to-overheads
200-meter row

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
10 burpees
10 alternating dumbbell hang clean-to-overheads
200-meter row

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
During the row, ensure you maintain the proper sequencing of each pull for the most efficiency and power output, and to preserve your energy and push harder for longer. Think about moving through each pull by initiating with a leg drive, then shifting your hips back, and finally pulling with your arms. On the return, it’s the opposite — the arms straighten, the hips flex, and then the legs bend.

Resources:
Rowing Technique Tips

Find a gym near you:
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For time:
50 deadlifts
40 pull-ups
30-calorie row
20 chest-to-bar pull-ups
10 squat cleans

♀ 125 lb
♂ 185 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a chipper. Aim to complete this effort in 15 minutes or less. The loading of the barbell should be light-to-moderate for the deadlifts and moderate-to-heavy for the squat cleans. This means you should be able to consistently perform larger chunks of reps on the deadlifts and singles for the squat cleans. Manage your pace on the rower in anticipation of the final two movements. Don’t push too hard on the rower and end up putting yourself in a “hole” for the remainder of the workout.

Scaling:
Reduce the loading of the barbell. Reduce the reps of each of the movements.

To reduce the complexity of deadlifts, perform sumo deadlifts. This will reduce the difficulty in navigating the knees. For the pull-ups, reduce the range of motion. For the squat cleans, consider hang squat cleans or a power cleans.

In case of injury or limitation, for the deadlifts, consider kettlebell sumo deadlifts or unloaded good mornings. For the pull-ups, consider ring rows. For the squat cleans, consider dumbbell squat cleans or dumbbell power cleans if there is a squat limitation. For the row, use whatever machine is available to perform the calories.

Intermediate option:
For time:
50 deadlifts
40 jumping pull-ups
30-calorie row
20 pull-ups
10 squat cleans

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
45 deadlifts
35 ring rows
25-calorie row
15 jumping pull-ups
5 squat cleans

♀ 35 lb
♂ 45 lb

Coaching cues:
In the squat clean, drive your hips forward, squeeze your glutes at the top, and make sure you finish the pull before pulling under the bar.

Resources:
The Deadlift
The Kipping Pull-Up
Rowing
The Kipping Chest-to-Bar Pull-Up
The Squat Clean
Jumping Pull-Up Progression
The Ring Row

Find a gym near you:
View the CrossFit map

For time:
Accumulate 2 minutes of an L-sit hold
6 legless rope climbs to 15 feet
12 snatches
Accumulate 2 minutes of an L-sit hold
12 rope climbs to 15 feet
24 snatches

♀ 95-lb barbell
♂ 135-lb barbell

Post time to comments.

Stimulus and Strategy:
Today’s workout combines challenging gymnastics elements with a moderate weightlifting movement. As your midline muscles fatigue from the L-sit holds, expect the rope climbs and the snatches to become more difficult. Choose a weight for the barbell that allows you to maintain a cadence of 6 or more reps per minute. Your best strategy on the snatches will be quick singles. Snatches may be performed as a power or squat variation. On the L-sit holds, choose an option that allows you to consistently hold for 10 seconds or more. Manage the pace of the rope climbs.

Scaling:
Reduce the duration of the L-sit holds. Reduce the number of reps for the rope climbs. Reduce the loading of the snatches.

To reduce the complexity of the L-sit holds, bend one leg or tuck both knees in toward the chest. For the legless rope climbs, reduce height or perform legged rope climbs. For the rope climbs, reduce the height or perform 3 strict pull-ups per rope climb. For the snatches, consider performing hang snatches.

In case of injury or limitation, for the L-sit holds, perform plank holds. For the rope climbs, perform pull-to-stands or ring rows. For the snatches, perform kettlebell swings or dumbbell snatches. If necessary, perform cleans if there is an overhead limitation.

Intermediate option:
For time:
Accumulate 2 minutes of an L-sit hold with knees bent
6 rope climbs to 12 feet
12 snatches
Accumulate 2 minutes of an L-sit hold with knees bent
6 rope climbs to 12 feet
24 snatches

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
For time:
Accumulate 2 minutes of a plank hold from the knees
6 pull-to-stands
12 snatches
Accumulate 2 minutes of a plank hold from the knees
12 pull-to-stands
24 snatches

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
In the L-sit hold, drive your heels forward and squeeze your quads — make your legs look like steel beams!

Resources:
The L-Sit
The Legless Rope Climb
The Power Snatch
The Snatch
The Rope Climb (Basket)
The Rope Climb (Wrapping)
Rope Climb Scaling | Pull-to-Stands

Find a gym near you:
View the CrossFit map

Clean and jerk 2-2-2-2-2 reps

Post loads to comments.

Stimulus and Strategy:
Today’s workout is a classic lifting day. Depending on how you feel, use today as an opportunity to work on technique or to lift something relatively heavy. The repetitions in each set do not have to be touch-and-go. You may regrip and take no more than 10 seconds to complete the second lift. The clean in today’s effort can be performed as a power or squat variation. Newer athletes should focus on developing consistently sound mechanics before adding weight.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the movements, consider performing hang power or hang squat cleans. For the jerk portion of the movement, consider push presses.

In case of injury or limitation, perform dumbbell clean and jerks. If there is an overhead limitation, perform only the clean portion of the movement.

Intermediate option:
Same as Rx’d.

Beginner option:
Clean and jerk 4-4-4-4-4 reps

Coaching cues:
In the jerk, focus on keeping the elbows high as you perform the dip and drive. Higher elbows will help keep the torso vertical and ensure the barbell travels in a more straight path overhead.

Resources:
The Clean and Jerk
Power Clean and Split Jerk

Find a gym near you:
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Every minute on the minute, until failure:
1 power clean
2 power cleans
3 power cleans
… etc.

Continue this sequence until you are no longer able to complete the power cleans within the minute.

♀ 115 lb
♂ 165 lb

Post total number of power cleans completed to comments.

Stimulus and Strategy:
Today’s workout is a test of barbell stamina. In the first few sets, expect a lot of rest; however, the rest will begin to disappear very soon. You may want to consider a combination of quick singles and touch-and-go reps. Consider using a weight that is challenging, but allows you to get to 10 minutes.

Scaling:
Reduce the load of the barbell.

To reduce the complexity of the power cleans, perform hang power cleans or dumbbell power cleans.

In case of an injury or limitation, consider sumo deadlift high pulls or kettlebell swings.

Intermediate option:
Every minute on the minute, until failure:
1 power clean
2 power cleans
3 power cleans
… etc.

Continue this sequence until you are no longer able to complete the power cleans within the minute.

♀ 75 lb
♂ 115 lb

Beginner option:
Every minute on the minute, until failure: 1 power clean 2 power cleans 3 power cleans … etc.

Continue this sequence until you are no longer able to complete the power cleans within the minute OR you reach the 10-minute mark.

♀ 35 lb
♂ 45 lb

Coaching cues:
In the power cleans, focus on getting as tall as possible when you extend the hips and then driving the elbows around the bar quickly to arrive at the receiving position.

Resources:
The Power Clean

Find a gym near you:
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2 rounds for time of:
50 alternating dumbbell snatches
40 dumbbell lunges
30 lateral burpees over the dumbbell

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post time to comments.

Stimulus and Strategy:
Today’s workout contains two rounds with higher repetitions of each movement. With higher reps, manage your pace and move to rest minimally during your breaks. Athletes who want a challenge should go unbroken on the snatches and go right into the lunges. If you choose this route, buckle up and enjoy the ride. For the dumbbell lunges, carry the dumbbell however you like.

Scaling:
Reduce the load of the dumbbell. Reduce the repetitions of each exercise.

To reduce the complexity of the dumbbell snatches, perform hang dumbbell snatches. For the dumbbell lunges, perform without a dumbbell. For the lateral burpees over the dumbbell, perform burpees in place.

In case of an injury or limitation, for the dumbbell snatches, perform kettlebell swings or dumbbell cleans if there is an overhead limitation. For the dumbbell lunges, consider dumbbell step-ups to a low box or air squats to a target. For the lateral burpees over the dumbbell, perform up-downs.

Intermediate option:
2 rounds for time:
50 alternating dumbbell snatches
40 dumbbell lunges
30 lateral burpees over the dumbbell

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
2 rounds for time:
20 alternating dumbbell snatches
20 lunges
20 burpees

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
On the dumbbell snatch, focus on keeping the snatching arm long through the middle of the pull as you accelerate. As you extend the hips, pull the elbow high and outside. Then turn your hand and punch the dumbbell overhead as you pull your body underneath the object.

Resources:
The Dumbbell Snatch
The Walking Lunge
The Burpee

Find a gym near you:
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12-9-6 reps for time of:
Squat cleans
Ring muscle-ups

♀ 95 lb
♂ 135 lb

Post time to comments.

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.

Scaling:
Reduce the loading of the barbell. Reduce the repetitions of the muscle-ups.

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

Find a gym near you:
View the CrossFit map

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

Compare to 250319.

Post rounds and reps to comments.

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.

Scaling:
Reduce the loading of the barbell.

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

Find a gym near you:
View the CrossFit map

Rest Day

A Better Way to Track Progress Than Body Fat Testing

Despite months of consistent training and clean eating, your expensive DEXA scan shows your body fat percentage has actually increased, leaving you confused and discouraged. The truth is, we're obsessing over numbers that fluctuate based on hydration, timing, and other variables, while ignoring metrics that actually matter for health and fitness. Here's what really matters when it comes to body fat.

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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

Post total time (including rest) to comments.

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.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the shuttle runs and the burpees.

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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10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats

♀ 105 lb
♂ 155 lb

Compare to 240522.

Post time to comments

Stimulus and Strategy:
This is a sprint workout that should be a balanced challenge of metabolic and muscular fatigue. The goal is to hang on to the barbell and move through each round in as few sets as possible. Look back at your previous score to help navigate today’s effort. The deadlifts should feel the easiest of the three movements. Your capacity with the hang power snatch and overhead squat will determine your load for the workout. Choose a weight that allows you to complete the entire workout in under 15 minutes. Advanced athletes should be able to keep each round to less than 1 minute. Have fun!

Scaling:
Reducing the load of the barbell will decrease the difficulty of each movement, as well as the complexity.

In case of injury or limitation, consider using a dumbbell for the deadlifts and hang power snatches. If you have an overhead limitation, perform hang power cleans and front squats.

Intermediate option:
10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats

♀ 75 lb
♂ 115 lb

Beginner option:
10 rounds for time of:
4 deadlifts
3 hang power snatches
2 overhead squats

♀ 35 lb
♂ 45 lb

Coaching cues:
Unless you are planning on performing the snatches immediately after the deadlifts, consider using a mixed grip on the deadlifts to save your grip. Then, put the barbell down briefly to adjust your grip before performing the hang power snatches.

Resources:
The Deadlift
The Hang Power Snatch
The Overhead Squat

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Triple Deuce

As many rounds and reps as possible in 20 minutes of:
22 burpees
22 air squats
22 pull-ups
22 sandbag ground-to-over-the-shoulders
722-meter run

♀ 40-lb sandbag
♂ 60-lb sandbag

Post rounds and reps to comments.

Army Sgt. 1st Class Jamie Nicholas, Army Sgt. 1st Class Gary Vasquez, and Army Capt. Richard Cliff, Jr., assigned to the 1st Battalion, 7th Special Forces Group in Fort Bragg, North Carolina, died Sept. 29, 2008, in Yakhchal, Afghanistan, from wounds sustained when their vehicle encountered an improvised explosive device during mounted operations.

Stimulus and Strategy:
This Hero workout will test cardiorespiratory endurance and stamina, where completing 3 or more rounds is a general guideline to follow. Since this is a Hero workout, feel free to attempt it as prescribed, even if 3 rounds may not be within reach. The air squats can be performed quickly, while the burpees and pull-ups may need some pacing to be able to complete them at a consistent pace. The sandbag is intended to be light so 22 reps can be completed with minimal rest between each.

Scaling:
Reduce the loading of the sandbag. Reduce the reps of the movements. Reduce the distance of the run.

To reduce the complexity of the burpees, perform up-downs. For the pull-ups, consider performing jumping pull-ups or ring rows. For the sandbag ground-to-over-the-shoulders, perform dumbbell power cleans, hang power cleans, or even light medicine-ball cleans over the shoulder

In case of injury or limitation, perform a 1,750/2,500-meter Echo bike or 800/1,000-meter row in place of the 722-meter run. For the air squats, consider squatting to a target that allows for a pain-free range of motion.

Intermediate option:
As many rounds and reps as possible in 20 minutes of:
15 burpees
15 air squats
15 jumping pull-ups
15 sandbag ground-to-over-the-shoulders
722-meter run

♀ 30-lb sandbag
♂ 45-lb sandbag

Beginner option:
As many rounds and reps as possible in 15 minutes of:
12 burpees
12 air squats
12 ring rows
12 sandbag ground-to-over-the-shoulders
400-meter run

♀ 20-lb sandbag
♂ 30-lb sandbag

Coaching cues:
Focus on using your hips and legs to launch the sandbag over your shoulders instead of solely pulling with your arms.

Resources:
The Burpee
The Air Squat
The Kipping Pull-Up
Running | Falling Forward
Sandbag Training
Jumping Pull-Up
The Ring Row

Find a gym near you:
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For time:
400-meter run
30 clean and jerks
200-meter run

♀ 95 lb
♂ 135 lb

Post time to comments.

Stimulus and Strategy:
This chipper combines the classic benchmark workout Grace, alongside 600 total meters of running. This is intended to be a short effort with a fast pace in mind. The load on the clean and jerks is intended to be moderate and allow for some small unbroken sets combined with consistent singles performed with minimal rest between reps. Advanced athletes can storm through this workout at a blistering pace and attempt to complete it in around 5-6 minutes. Can anyone complete this in sub-5 minutes?

Scaling:
Reduce the loading of the barbell. Reduce the distance of each run.

To reduce the complexity of the clean and jerk, consider performing a hang clean and jerk with a barbell or a pair of dumbbells.

In case of injury or limitation, for the 400-meter run, perform 400/500 meters on the rower or ski erg, or 900/1,250 meters on the Echo bike. For the 200-meter run, perform 200/250 meters on the rower or ski erg, or 500/700 meters on the Echo bike. For the clean and jerks, if there is an overhead limitation, perform a power clean only. If there is a wrist limitation, use one or two dumbbells.

Intermediate option:
For time:
400-meter run
30 clean and jerks
200-meter run

♀ 65 lb
♂ 95 lb

Beginner option:
For time:
200-meter run
30 clean and jerks
200-meter run

♀ 35 lb
♂ 45 lb

Coaching cues:
For clean and jerks, attempt to transition immediately from the clean catch position into the drive phase of the jerk.

Resources:
Banded Running Drill
The Power Clean and Jerk

Find a gym near you:
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Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post time to comments.

Compare to 240712.

Stimulus and Strategy:
Today’s workout should look familiar. This is a dumbbell variation of the Hero workout DT. The loading of the dumbbells should be on the lighter side of moderate and allow you to perform all 27 reps in 3 sets or less. More advanced athletes should try to maintain unbroken reps for as many rounds as possible, while less-experienced athletes should consider strategic breaks to keep moving through the rounds. For example, perform 11 deadlifts, then break. After a quick breath, perform your 12th deadlift and move right into 8 hang power cleans before breaking. After a quick breath, perform your last hang power clean and finish the round by completing 6 shoulder-to-overheads. Look back at your previous score to help you navigate today’s effort.

Scaling:
Reduce the load of the dumbbells.

To reduce the complexity of the movements, perform each with a single dumbbell.

In case of an injury or limitation, consider performing unloaded good mornings in place of the deadlifts. Perform jumping squats for the hang power cleans, and push-ups for the shoulder-to-overheads.

Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang power cleans
6 dumbbell shoulder-to-overheads

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
When performing shoulder-to-overheads with the dumbbells, focus on pressing the weight overhead with your biceps next to your ears.

Resources:
The Dumbbell Deadlift
The Dumbbell Hang Power Clean
The Dumbbell Push Press
The Dumbbell Push Jerk

Find a gym near you:
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Rest Day

Burst vs. Sustainable Power: Why CrossFit Trains Both Types of Strength

Can you jump higher than you can sustain a long met-con? If you're crushing your max clean and jerk but dying in Helen, you're experiencing the fascinating divide between burst power and sustainable power — two completely different athletic qualities that require different training approaches. Most people think power is just power, but the truth is far more nuanced. Understanding why your 40-inch vertical jump means nothing if you can't complete Fight Gone Bad will revolutionize how you think about CrossFit programming and why we need both crushing heavy days and lung-burning met-cons to build true, real-world fitness.

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On a 2-minute clock:
25 front squats
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
20 push presses
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
15 thrusters
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
10 squat clean thrusters
Max-calorie Echo bike in the remaining time

Your score is the total number of calories accumulated.

♀ 75-lb barbell
♂ 115-lb barbell

Post total calories to comments.

Stimulus and Strategy:
Today’s workout is four sprint-style efforts. The barbell movements are progressive and build on the previous set as the final set is a combination of the three sets prior. The loading of the barbell should be on the lighter side. Push to complete the barbell movements as quickly as possible to give yourself more time on the bike.

Scaling:
Reduce the load of the barbell.

To reduce the complexity of the barbell movements, perform each movement with a single dumbbell or pair of dumbbells.

In case of an injury or limitation, perform the calories on any machine available. If you have a squatting limitation, perform deadlifts, push presses, hang power cleans, and hang power clean and jerks (instead of the movements in the workout).

Intermediate option:
On a 2-minute clock:
25 front squats
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
20 push presses
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
15 thrusters
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
10 squat clean thrusters
Max-calorie Echo bike in the remaining time

Your score is the total number of calories accumulated.

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option:
On a 2-minute clock:
20 front squats
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
15 push presses
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
10 thrusters
Max-calorie Echo bike in the remaining time
Rest 2 minutes

On a 2-minute clock:
5 squat clean thrusters
Max-calorie Echo bike in the remaining time

Your score is the total number of calories accumulated.

♀ 35-lb barbell
♂ 45-lb barbell

Coaching cues:
On the thrusters, focus on keeping the weight glued to your shoulders and then launching the barbell off your body as you stand up out of the squat.

Resources:
The Front Squat
The Push Press
The Thruster
Rogue Echo Bike

Find a gym near you:
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Every minute on the minute for 5 minutes for load:
3 touch-and-go power snatches

Every minute on the minute for 5 minutes for load:
2 touch-and-go power snatches

Every minute on the minute for 5 minutes for load:
1 power snatch

Post loads to comments.

Compare to 250303.

Stimulus and Strategy:
Today’s workout is an opportunity to lift heavy. Keep in mind, heavy is relative to each individual's capacity and competence with the lift. Look back at your previous score to help you navigate today’s effort. The goal is to lift your heaviest load for each 5-minute section. Keep in mind, this is 15 minutes of continuous work without designated rest between segments. You can increase the loading across each minute, maintain the same weight for multiple sets, or stay at one weight for the entire workout. Newer and less-experienced athletes should focus on refining technique at submaximal loads rather than increasing the weight throughout the workout.

Scaling:
Reduce the loading of the barbell to maintain the integrity of the lift.

To reduce the complexity of the lift, reduce the loading, and consider performing a hang power snatch to avoid having to navigate the knees.

In case of an injury or limitation, consider performing a power clean for an overhead limitation. You can also perform single-arm snatches with a dumbbell or kettlebell.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
As you cycle the barbell, focus on pressing the hips back, pulling the barbell into the body, and brushing the thighs as the barbell returns to the floor.

Resources:
The Power Snatch

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CrossFit Community Cup Workout 3

In 20 minutes, establish:
1-rep-max front squat
1-rep-max hang power clean

Post the total weight lifted across both lifts to comments, and submit your score as part of the 2025 Community Cup, presented by YETI.

Coaching cues:
When initiating the lifting phase of the front squat, focus on elevating your chest and shoulders upward toward the ceiling. This may help reduce issues of the hips elevating at a faster rate than shoulders, which may cause you to lean excessively forward.

Resources:
The Front Squat
The Hang Power Clean

Find a gym near you:
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For total reps:
Tabata double-unders

Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating single-leg squats

Then, Tabata double-unders

Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Post reps to comments.

Stimulus and Strategy:
Today’s workout is essentially three 4-minute efforts. Two of these efforts are Tabata double-unders and the couplet is a 4-minute AMRAP (as many reps as possible). Your score today is total reps. The loading of the dumbbell should be relatively light and allow you to complete your reps unbroken. Choose an option for the single-leg squats that allows you to keep moving.

Scaling:
Reduce the loading of the dumbbell.

To reduce the complexity of the double-unders, perform single-unders. For the single-leg squats, consider performing single-leg squats to a target or single-leg squats with the non-squatting leg wrapped around the heel of the squatting leg.

In case of injury or limitation, perform calories on any available machine in place of the double-unders. For the dumbbell hang snatches, perform dumbbell hang cleans (overhead limitation). For the single-leg squats, consider reverse lunges or air squats.

Intermediate option:
For total reps:
Tabata double-unders

Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating single-leg squats to a target

Then, Tabata double-unders

Tabata is 20 seconds of work and 10 seconds of rest for 8 sets.

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Beginner option:
For total reps:
Tabata single-unders

Then, complete as many reps as possible in 4 minutes of:
8 alternating dumbbell hang snatches
8 alternating reverse lunges

Then, Tabata single-unders

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
To maintain balance in the single-leg squat, focus on keeping your chest over the thigh of the squatting leg and leaning slightly toward the leg you are squatting on.

Resources:
The Double-Under
The Dumbbell Hang Snatch
The Single-Leg Squat
The Single-Under
Reverse Lunge
Single-Leg Squat Scaling

For time:
30 deadlifts
20 hang squat cleans
10 shoulder-to-overheads

♀ 145 lb
♂ 205 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is just you and a barbell. This is meant to be a heavy conditioning effort. While the deadlifts will be the “easiest” part of the workout, each movement will continue to get more difficult. Manage your reps and your pace accordingly. Beware of “sprinting” through the deadlifts. A fatigued posterior can create trouble in the movements that follow. Today is a great day to work with a load that is challenging, as long as the safety and integrity of the movements are maintained. Have fun!

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the hang squat cleans, consider breaking the movement into a hang power clean and then a front squat. For all of these movements, using a single dumbbell or pair of dumbbells would reduce the complexity.

In case of injury or limitation, perform any or all of the movements with a single dumbbell or kettlebell.

Intermediate option:
For time:
30 deadlifts
20 hang squat cleans
10 shoulder-to-overheads

♀ 105 lb
♂ 155 lb

Beginner option:
For time:
30 deadlifts
20 hang squat cleans
10 shoulder-to-overheads

♀ 35 lb
♂ 45 lb

Coaching cues:
In the hang squat clean, focus on getting the shoulder behind the barbell at full extension before pulling yourself into the squat.

Resources:
The Deadlift
The Hang Squat Clean
The Push Press
The Push Jerk

Elizabeth

21-15-9 reps for time of:
Cleans
Ring dips

♀ 95 lb
♂ 135 lb

Post time to comments.

Compare to 230623.

Stimulus and Strategy:
Today’s workout is a classic CrossFit benchmark and is meant to be completed relatively quickly. The goal is to complete the work in 10 minutes or less. The cleans can be performed as either squat cleans or power cleans. Decide which technique you’ll use before you start, then stick with it. If you have completed this workout in the past, use your previous score to help you navigate today’s effort.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the ring dips, consider jumping ring dips or foot-assisted ring dips. For the cleans, perform hang power cleans.

In case of injury or limitation, perform single-dumbbell cleans. For the ring dips, consider push-ups or bench/box dips.

Intermediate option:
21-15-9 reps for time of:
Cleans
Jumping ring dips

♀ 65 lb
♂ 95 lb

Beginner option:
15-12-9 reps for time of:
Cleans
Foot-assisted ring dips

♀ 35 lb
♂ 45 lb

Coaching cues:
As you are moving up and down on the rings, keep the rings close to your body — almost as if you were trying to put the rings in your pockets.

Resources:
The Clean
The Power Clean
The Ring Dip
Ring Dip Scaling

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Snatch 2-2-2-2-2 reps

Compare to 180904.

Post loads to comments

Stimulus and Strategy:
Today’s workout is a classic lifting day to follow yesterday's longer effort. Depending on how you feel, use today as an opportunity to work on technique or to lift something relatively heavy. The repetitions in each set do not have to be touch-and-go. You may regrip and take no more than 10 seconds to perform the second lift. The snatch in today’s effort can be performed as a power or squat variation. Newer athletes should focus on developing consistently sound mechanics before adding weight.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the movements, consider performing hang power or hang squat snatches.

In case of injury or limitation, perform dumbbell snatches. If there is an overhead limitation, perform cleans instead.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
If you find yourself jumping forward on your lifts, try getting your head and shoulders behind the barbell at the finish of the second pull.

Resources:
The Snatch
The Power Snatch

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As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats

♀ 145 lb
♂ 205 lb

Post total rounds and reps to comments.

Compare to 240531.

Stimulus and Strategy:
In today’s workout, moving this moderately heavy barbell is going to get way more metabolic than you want it to. Use a load that allows you to complete the hang power cleans in 1-3 sets and the front squats in 1-2 sets throughout the entire workout. Breaks are expected, but the goal is to keep marching forward and maintain at least 1 round every 2 minutes. If you completed this workout previously, use that score to help you navigate today’s effort.

Scaling:
Reduce the load of the barbell.

To reduce the complexity of the hang power cleans and front squats, use a pair of dumbbells to complete both movements.

In case of injury or limitation, perform Russian kettlebell swings in place of the hang power cleans. For the front squats, perform goblet squats with a single kettlebell or dumbbell. If necessary, squat to an elevated target that allows for a pain-free range of motion.

Intermediate option:
As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats

♀ 105 lb
♂ 155 lb

Beginner option:
As many rounds and reps as possible in 14 minutes of:
7 hang power cleans
7 front squats

♀ 55 lb
♂ 75 lb

Coaching cues:
In the hang power clean, focus on getting the elbows around the barbell as quickly as possible. Think about driving your elbows through the barbell after you get as tall as possible.

Resources:
The Hang Power Clean
The Front Squat

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Every 5 minutes for 5 rounds:
5 power snatches
400/500-meter row

Rest with the remaining time in the interval.

Post loads and total round times.

Stimulus and Strategy:
Today’s workout is a bit of a choose your own adventure. The snatch loading is totally up to you. That being said, the workout is designed to have some rest between each interval, so choose a weight that allows you to rest. You can go heavy and practice singles or cycling a heavier barbell, or you can go light and focus on technique or cycling a lighter weight. When you get to the rower, push the pace. If you are feeling “beat up” from yesterday’s workout, today can be more of a recovery/technique day.

Scaling:
Reduce the loading of the barbell. Reduce the distance of the row.

To reduce the complexity of the snatch, consider a hang power snatch.

In case of injury or limitation, consider a 900/1,250-meter Echo bike or a 400-meter run. For the snatch, consider a dumbbell snatch or power clean if there is an overhead limitation.

Intermediate option:
Same as Rx’d.

Beginner option:
Every 5:00 for 5 rounds:
5 power snatches
200/250-meter row

Rest with the remaining time in the interval.

Coaching cues:
During the first and second pulls of the snatch, focus on keeping the barbell close to your body as you pull your knees back and lift your shoulders at the same time. When you reach the mid-thigh position, your shoulders should be over the barbell with your arms long.

Resources:
The Power Snatch
Rowing

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