21-18-15-12-9-6-3 reps for time of:
Ring dips

After each set, complete 3 squat snatches.

♀ 95 lb
♂ 135 lb

Post times to comments.

Stimulus and Strategy:
Today’s workout is a couplet with some movement interference. Expect the pressing of the ring dips and the lockout of the squat snatches to significantly tax the shoulders, as well as the compounding fatigue of the hip flexors from kipping the dips and the squat of the snatch. The loading of the barbell is meant to be moderate. Some may be able to perform touch-and-go reps, while it is also perfectly acceptable to perform 3 quick singles. Choose an option for the ring dips that allows you to consistently perform sets of 5 or more reps.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the ring dips.

To reduce the complexity of the ring dips, perform jumping ring dips or foot-assisted ring dips. Perform hang squat snatches or hang power snatches, plus an overhead squat in place of the squat snatch if needed.

In case of injury or limitation, for the ring dips, perform bench/box dips, push-ups, or dumbbell shoulder presses. For the squat snatches, perform power snatches if there is a squatting limitation. You may also consider power snatches, plus an overhead lunge.

Intermediate option:
12-10-8-6-4-2 reps for time of:
Ring dips

After each set, complete 3 squat snatches.

♀ 65 lb
♂ 95 lb

Beginner option:
15-12-9-6-3 reps for time of:
Foot-assisted ring dips

After each set, complete 3 hang squat snatches.

♀ 35 lb
♂ 45 lb

Coaching cues:
When completing the squat snatches in today’s workout, commit to getting as tall as possible before pulling into the squat on each rep.

Resources:
The Ring Dip
Kipping Ring Dip
The Squat Snatch
Ring Dip Scaling
The Hang Squat Snatch
Ring Dip | Coaching Tips

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For time:
30 dumbbell burpee box step-overs
800-meter run
20 dumbbell burpee box step-overs
400-meter run
10 dumbbell burpee box step-overs
200-meter run

♀ 35-lb dumbbells and a 20-inch box
♂ 50-lb dumbbells and a 20-inch box

Post times to comments.

Stimulus and Strategy:
Today’s workout is grind. The loading of the dumbbells should allow you to maintain consistent sets of at least 10 reps before needing a break. As you step over the box, stay low and get yourself in position to perform the next burpee. Push each run as you are able. As you finish your last dumbbell burpee box step-over in each set, start moving toward the run. This can be a walk or a shuffle as you catch your breath. Then, pick up the pace as you feel recovered.

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

To reduce the complexity of the dumbbell burpee box step-overs, perform without the dumbbells.

In case of injury or limitation, for the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower. For the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the 200-meter run, 500/700 meters on the Echo bike, or 200/250 meters on the rower.

Intermediate option:
For time:
30 dumbbell burpee box step-overs
800-meter run
20 dumbbell burpee box step-overs
400-meter run
10 dumbbell burpee box step-overs
200-meter run

♀ 20-lb dumbbells and a 20-inch box
♂ 35-lb dumbbells and a 20-inch box

Beginner option:
For time:
15 burpee box step-overs
400-meter run
10 burpee box step-overs
200-meter run
5 burpee box step-overs
200-meter run

♀ 20-inch box
♂ 20-inch box

Coaching cues:
As you step up on the box, ensure the knee is tracking in line with the foot that is on the box. Just like any squat, the knee does not do well with shear forces.

Resources:
Dumbbell Burpee Box Step-Over
Pose Running Drills | Lean and Pull
Pose Running Drills | Pose Alignment

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Barbara

5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between rounds.

Post times to comments.

Compare to 241126.

Stimulus and Strategy:
Today’s workout is a classic benchmark. Be sure to look back at your last attempt to help you navigate today’s effort. The goal is to maintain a relatively consistent time in each round. If unable to finish each movement in 4 sets or less, decrease the reps by 5-10 per movement. You should also be able to complete a single round in roughly 5 minutes or less if you are going to attempt this workout as prescribed.

Scaling:
Reduce the reps of each exercise. Reduce the total rounds to 3 or 4, instead of 5.

To reduce the complexity of the pull-ups, perform jumping pull-ups. For the push-ups, perform the reps from your knees. For the sit-ups, perform feet-anchored sit-ups. For the air squats, perform these to a target that allows for pain-free range of motion.

In case of injury or limitation, for the pull-ups, perform ring rows or dumbbell bent-over rows. For the push-ups, perform these with your hands on a 30-inch box. For the sit-ups, perform a hollow hold for 30-60 seconds. For the air squats, consider low box step-ups. For the air squats, perform these to a target that allows for pain-free range of motion.

Intermediate option:
5 rounds, each for time, of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats

Rest precisely 3 minutes between rounds.

Beginner option:
3 rounds, each for time, of:
10 ring rows
15 push-ups from the knees
20 sit-ups
25 squats

Rest precisely 3 minutes between rounds.

Coaching cues:
Avoid the “snaky” push-up. Your entire body should move up and down as a single unit. To do so, squeeze your thighs, glutes, and abs as you move through each push-up.

Resources:
The Kipping Pull-Up
The Push-Up
The AbMat Sit-Up
The Air Squat
The Ring Row
Push-Up on Knees

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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

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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

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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

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4 rounds for time of:
10 triple-unders
20 chest-to-bar pull-ups
30 wall-balls shots

♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target

Stimulus and Strategy:
Today’s workout is a combination of skills. The triple-under is meant to be the higher-skill challenge, so choose a movement that allows you to focus on a skill before moving on to the lower-skill exercises. For the pull-ups, choose an option that allows you to maintain consistent sets of 5 reps. The wall-ball shots are meant to be completed in larger chunks, and the easiest of the three movements.

Scaling:
Reduce the reps of each movement. Reduce the loading of the medicine ball.

To reduce the complexity of triple-unders, consider double-unders or single-unders. Other variations may also be practiced; for example, crossovers, or one-foot single-unders or double-unders. For the chest-to-bar pull-ups, reduce the range of motion to chin-over-bar pull-ups or jumping pull-ups.

In case of injury or limitation, for the triple-unders, perform penguin taps. For the chest-to-bar pull-ups, perform ring rows. For the wall-ball shots, perform medicine-ball front squats for an overhead limitation, or medicine-ball push presses for a squatting limitation.

Intermediate option:
4 rounds for time of:
10 single-leg double-unders
20 pull-ups
30 wall-balls shots

♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target

Beginner option:
3 rounds for time of:
10 single-unders
15 ring rows
20 wall-balls shots

♀ 6-lb medicine ball to a 9-foot target
♂ 10-lb medicine ball to a 10-foot target

Coaching cues:
For the triple-unders, spin fast from the wrists, not the shoulders — stay tall and punch your toes down as you jump.

Resources:
Triple-Unders
The Chest-to-Bar Pull-Up
The Wall-Ball Shot
The Kipping Pull-Up
The Single-Under
The Ring Row

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3 rounds for time of:
10 ring muscle-ups
20 alternating weighted single-leg squats
400-meter run

♀ 20-lb dumbbell
♂ 35-lb dumbbell

Post time to comments.

Stimulus and Strategy:
Today's workout is a triplet that combines higher-skill elements with a monostructural movement. The weighted single-leg squat presents a slightly greater challenge compared to the unloaded variation; however, using the weight as a counterbalance may allow for better torso positioning during the movement. With that said, if you have not “mastered” the basic single-leg squat, do not attempt to add weight in today’s workout. Get in some practice with the weighted variation prior to the workout, but when it is go time, perform the movement unloaded. For the ring muscle-ups, choose an option that allows you to complete your reps in 2 minutes or less each round. On the run, push the pace if your “wobbly” legs let you.

Scaling:
Reduce the load of the dumbbell. Reduce the reps of the ring muscle-ups and single-leg squats. Reduce the distance of the run.

To reduce the complexity of the ring muscle-ups, perform jumping muscle-ups or a low-ring transition. For the weighted single-leg squats, perform these with no weight. You may also consider single-leg squats with your non-squatting foot wrapped around the heel of your squatting foot.

In case of injury or limitation, for the run, complete 900/1,250 meters on the Echo bike, or 400/500 meters on the rower or ski erg. For the single-leg squats, consider a reverse lunge or an air squat. For the ring muscle-ups, consider a ring row + a push-up.

Intermediate option:
3 rounds for time of:
5 jumping muscle-ups
20 alternating single-leg squats
400-meter run

Beginner option:
3 rounds for time of:
5 low-ring muscle-up transitions
20 alternating reverse lunges
200-meter run

Coaching cues:
When performing muscle-ups, avoid dropping straight down from the rings after a successful rep. This will break your kip rhythm and prevent you from stringing reps together. Instead, press away from the rings at the top, counterbalancing with your toes in front of the rings, before moving into the kip for your next rep.

Resources:
The Kipping Ring Muscle-Up
Pose Running Drills | Lean and Pull
Low-Ring Muscle-Up Transition
Ring Muscle-Up Scaling
The Single-Leg Squat
Single-Leg Squat Scaling

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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

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Every minute on the minute for 12 minutes, complete:
3 front squats

Score is total load lifted.

Post loads to comments.

Stimulus and Strategy:
Today’s workout is an opportunity to lift a heavy load relative to your capacity. Athletes who know their best front squat should aim to start this workout at about 60%, then increase the loading across as many sets as possible. Advanced athletes should consider sticking with a challenging weight and holding across all 12 sets. Newer athletes should focus on developing consistently sound mechanics before adding weight. After completing the 3 reps, rack the barbell and rest with the remaining time.

Scaling:
Reduce the loading of the barbell.

To reduce the complexity of the front squat, consider adjusting your grip on the barbell. You could try resting the barbell on the shoulders and placing your hands on opposite shoulders, or using straps to eliminate the difficulty of the rack position. Another option is to use a pair of dumbbells.

In case of injury or limitation, consider performing a back squat or a dumbbell goblet squat.

Intermediate option:
Same as Rx’d.

Beginner option:
Same as Rx’d.

Coaching cues:
In the front squat, find a target to drive your elbows toward as you are completing your reps. This target should be above your neutral gaze and challenge you to keep your triceps parallel to the ground.

Resources:
The Front Squat

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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

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21-18-15-12-9-6-3 reps for time of:
Knees-to-elbows
Dumbbell thrusters

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Post time to comments.

Stimulus and Strategy:
This descending rep scheme contains two movements with longer ranges of motion. Choose a weight for the dumbbell thrusters that allows you to finish your reps in 2 sets or less. Challenge yourself to go unbroken on as many sets as possible. For the knees-to-elbows, choose a movement variation that allows you to maintain consistent sets of 5 or more reps.

Scaling:
Reduce the loading of the dumbbells. Reduce the reps of each movement.

To reduce the complexity of the knees-to-elbows, bring the knees to a lower target. For the dumbbell thrusters, perform the movement with a single dumbbell or perform medicine-ball thrusters.

In case of injury or limitation, for the knees-to-elbows, perform V-ups or sit-ups. For the thrusters, perform front squats if there is an overhead limitation or push presses if there is a squatting limitation.

Intermediate option:
21-18-15-12-9-6-3 reps for time of:
Knees-to-chests
Dumbbell thrusters

♀ 15-lb dumbbells
♂ 25-lb dumbbells

Beginner option:
15-12-9-6-3 reps for time of:
Hanging knee raises
Dumbbell thrusters

♀ 10-lb dumbbells
♂ 15-lb dumbbells

Coaching cues:
With the dumbbell thrusters, drive the dumbbells up with your legs, keep the elbows up and in front of you, and finish with a locked-out overhead position — don’t let the dumbbells drift forward.

Resources:
The Strict Knees-to-Elbows
The Dumbbell Thruster
Kipping Hanging Knee Raises
Knees-to-Elbows Tips

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Rest Day

Dissecting the Squat

We take squatting very seriously in CrossFit. In the world of athletic development, the squat is the most important exercise for developing powerful hip extension, and therefore one of the best for improving athleticism. More than that, however, is that you need to be able to squat to stand from a seated position. So, we need to squat, and if we can’t, we have to figure out whether it’s a mobility issue or motor-control imbalance. In this 2015 article, Dr. Zachary Long shares three tests that will help you determine which one it is and how to fix it.

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CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Post loads to comments.

Compare to 240515.

Stimulus and Strategy:
Today is an opportunity to go heavy relative to your capacity. Be sure to look back at your previous attempts to help you navigate today’s effort. The loads today should require all of your attention and focus. The load is not heavy if you can carry on a conversation mid-lift. Advanced and intermediate athletes may attempt max-effort lifts for each movement and shoot for a personal record if the iron is hot. Newer athletes should treat today as an opportunity to practice technique and get comfortable with heavy lifts.

Scaling:
To reduce the complexity of the back squat, perform your reps to a target that provides pain-free range of motion. For the shoulder press, use a pair of dumbbells to avoid having to navigate the head. For the deadlift, shorten the range of motion by raising the bumper plates off the floor.

In case of injury or limitation, for the back squat, perform a dumbbell goblet squat or an air squat. For the shoulder press, shorten the range of motion by performing an incline press or bench press. If necessary, you can perform a push-up. For the deadlift, perform a sumo deadlift or a good morning.

Intermediate option:
Same as Rx’d.

Beginner option:
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps

Coaching cues:
In the shoulder press, tighten your core, squeeze your glutes, and press straight up — don’t let the bar drift forward.

Resources:
The Back Squat
The Shoulder Press
The Deadlift
CrossFit Total Demo From 220810

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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

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Complete as many rounds and reps as possible in 20 minutes of:
100-foot dumbbell farmers carry
10 dumbbell front squats
10 burpees
5 bar muscle-ups

♀ 35-lb dumbbells
♂ 50-lb dumbbells

Post rounds and reps to comments.

Stimulus and Strategy:
Today’s workout is a longer-duration grind. Use a loading for the dumbbells that allows you to complete the farmers carry and front squats unbroken throughout the workout. Your goal should be to perform a round at least every 4 minutes. If you can move faster, do it. For intermediate athletes who are capable of performing bar muscle-ups, but not the volume of the prescribed workout, reduce the reps, and use this workout as an opportunity to practice and develop the skill.

Scaling:
Reduce the load of the dumbbells.

To reduce the complexity of the bar muscle-ups, consider jumping bar muscle-ups, chest-to-bar pull-ups, or chin-over-bar pull-ups.

In case of injury or limitation, for the dumbbell farmers carry, consider single-dumbbell carries or low box step-ups. For the dumbbell front squats, consider single-dumbbell goblet squats or unloaded air squats. For the burpees, consider up-downs. For the bar muscle-ups, consider low-ring muscle-up transitions or ring rows.

Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
100-foot dumbbell farmers carry
10 dumbbell front squats
10 burpees
5 chest-to-bar pull-ups

♀ 20-lb dumbbells
♂ 35-lb dumbbells

Beginner option:
Complete as many rounds and reps as possible in 12 minutes of:
100-foot single-dumbbell farmers carry
10 single-dumbbell goblet squats
10 burpees
5 ring rows

♀ 10-lb dumbbell
♂ 15-lb dumbbell

Coaching cues:
As you make the transition in the bar muscle-up, try to find your feet as you look over the top of the pull-up bar.

Resources:
The Dumbbell Farmers Carry
The Dumbbell Front Squat
The Burpee
The Kipping Bar Muscle-Up
The Kipping Chest-to-Bar Pull-Up
The Ring Row

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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

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Complete as many reps as possible in 12 minutes of:
3 air squats
3 AbMat sit-ups
3 Russian kettlebell swings
6 air squats
6 AbMat sit-ups
6 Russian kettlebell swings
9 air squats
9 AbMat sit-ups
9 Russian kettlebell swings
… etc.

Continue to add 3 reps to each movement until time expires.

♀ 35 lb
♂ 53 lb

Post reps to comments.

Stimulus and Strategy:
Today’s workout is an ascending ladder of three relatively simple movements. While the first few sets will seem easy, the workout will become increasingly more challenging as you continue to add reps. The loading of the kettlebell should allow you to maintain unbroken reps for most of the workout.

Scaling:
Reduce the loading of the kettlebell.

To reduce the complexity of the air squat, perform to a target. For the AbMat sit-ups, consider anchoring the feet.

In case of injury or limitation, for the air squats, consider lunges or low box step-ups. For the AbMat sit-ups, consider plank holds. For the Russian kettlebell swings, consider kettlebell deadlifts or unloaded good mornings.

Intermediate option:
Complete as many reps as possible in 12 minutes of:
3 air squats
3 AbMat sit-ups
3 Russian kettlebell swings
6 air squats
6 AbMat sit-ups
6 Russian kettlebell swings
9 air squats
9 AbMat sit-ups
9 Russian kettlebell swings
… etc.

Continue to add 3 reps to each movement until time expires.

♀ 26 lb
♂ 35 lb

Beginner option:
Complete as many reps as possible in 12 minutes of:
3 air squats
3 AbMat sit-ups
3 Russian kettlebell swings
6 air squats
6 AbMat sit-ups
6 Russian kettlebell swings
9 air squats
9 AbMat sit-ups
9 Russian kettlebell swings
… etc.

Continue to add 3 reps to each movement until time expires.

♀ 18 lb
♂ 26 lb

Coaching cues:
On the AbMat sit-ups, butterfly the legs to reduce the involvement of the hip flexors, and put the focus on the abdominal muscles.

Resources:
The Air Squat
The AbMat Sit-Up
Russian Kettlebell Swing

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Rest Day

Gymnailing It: Pistols and Overhead Squats

While many CrossFit athletes often view the pistol as just another skill to check off their list, gymnasts understand its true value as a foundation for more complex movements requiring balance, coordination, and flexibility. This article reveals how mastering pistol variations can directly improve your overhead squats, snatches, and snatch balances by developing the ankle mobility, unilateral strength, and spatial awareness these lifts demand. Learn two key drills: the two-legged pistol and candlestick pistol. These will build the neurological skills needed to excel in loaded overhead movements.

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Every 10 minutes for 30 minutes:
500-meter row
Max unbroken set of wall-ball shots

Rest with the remaining time in the 10-minute interval.

♀ 20-lb medicine ball to a 9-foot target
♂ 30-lb medicine ball to a 10-foot target

Post total wall-ball-shot reps to comments.

Stimulus and Strategy:
Today’s workout will test your mental fortitude. How many wall-ball shots can you perform before you mentally and physically need a break? Just when you think you are ready to stop, remember, you can always do one more rep. To get the most out of the effort, choose a load that allows you to perform at least 25 repetitions in each set. As an added challenge, push the pace on the rower. This will make for an extra special time.

Scaling:
Reduce the load of the medicine ball. Reduce the distance on the rower.

To reduce the complexity of the wall-ball shots, perform dumbbell thrusters with a light pair of dumbbells.

In case of an injury or limitation, for the wall-ball shots, perform medicine-ball front squats (overhead limitation) or medicine-ball push presses (squat limitation). For the row, perform 1,250 meters on the Echo bike, 400-meter run, or 500 meters on the ski erg.

Intermediate option:
Every 10 minutes for 30 minutes:
500-meter row
Max unbroken set of wall-ball shots

Rest with the remaining time in the 10-minute interval.

♀ 14 lb medicine ball to a 9-foot target
♂ 20 lb medicine ball to a 10-foot target

Beginner option:
Every 10 minutes for 30 minutes:
250-meter row
20 wall-ball shots

Rest with the remaining time in the 10-minute interval.

♀ 6 lb medicine ball to a 9-foot target
♂ 10 lb medicine ball to a 10-foot target

Coaching cues:
As you descend in the squat of the wall-ball shot, focus on sending the hips back and twisting the knees apart.

Resources:
Rowing Technique Tips
The Wall-Ball Shot

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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

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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

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Fran

21-15-9 reps for time of:
Thrusters
Pull-ups

♀ 65 lb
♂ 95 lb

Compare to 240325.

Post time to comments.

Stimulus and Strategy:
If you have never completed Fran before, it is intended to be a sprint. Experienced athletes should go hard and shoot for a PR. Choose a load for the thrusters that allows you to complete at least 15 unbroken reps. Select a pull-up option that allows you to complete each round with minimal rest. All athletes should aim to finish the workout in 10 minutes or less. However, if you would like to attempt the prescribed workout, knowing it's going to take you longer, go for it. As long as you maintain form and technique, this is a great opportunity to establish a time. Intermediate and beginner athletes should establish a goal for this workout and create a plan for breaking up the thrusters and/or pull-ups as necessary.

Scaling:
Reduce the loading of the barbell. Reduce the reps of the pull-ups.

To reduce the complexity of the pull-ups, consider jumping pull-ups or ring rows.

In case of an injury or limitation, consider front squats (overhead limitation) or push presses (squatting limitation) in place of the thrusters. For the pull-ups, consider one-arm ring rows or dumbbell rows.

Intermediate option:
For time:
21-15-9 thrusters
12-9-6 pull-ups

♀ 55 lb
♂ 75 lb

Beginner option:
21-15-9 reps for time of:
Thrusters
Ring rows

♀ 35 lb
♂ 45 lb

Coaching cues:
Unlike the gymnastics-style kipping pull-ups, on the descent of the butterfly pull-up, move your legs behind you and prepare them to move forward to initiate the next rep. (See demo video.)

Resources:
The Thruster
The Kipping Pull-Up
The Butterfly Pull-Up
The Ring Row

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3 rounds for time of:
22/30-calorie row
5 rope climbs to 15 feet

Post times to comments.

Stimulus and Strategy:
Today’s workout will challenge your efficiency and technique with the combination of the two movements. In both the row and rope climb, you can use your upper body to accomplish the task. However, that would be extremely inefficient and lead to localized muscle fatigue pretty quickly. So, focus on the concept of core-to-extremity when performing these movements. On the rope climbs, use your legs before you reach with the arms. And on the rower, drive with the legs before finishing with the pull.

Scaling:
Reduce the calories on the rower. Reduce the reps of the rope climb.

To reduce the complexity of the rope climbs, reduce the height of the climbs. You could also practice jumping up on the rope and establishing a secure foothold, then coming down.

In case of an injury or limitation, perform your calories on any machine available. For the rope climb, consider pull-to-stands on the rope. If you do not have a rope, consider towel pull-ups or strict pull-ups.

Intermediate option:
3 rounds for time of:
18/24-calorie row
3 rope climbs to 12 feet

Beginner option:
3 rounds for time of:
10/15-calorie row
3 pull-to-stands

Coaching cues:
Think of the rope climb as a squatting movement. Reach up on the rope as high as you can, then, with straight arms, lean back and bring your knees to your elbows. Then, simply stand up out of the bottom of the squat.

Resources:
Rowing
The Rope Climb (Wrapping)
The Rope Climb (Basket)
Pull-to-Stand | Rope Climb Scaling

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Complete as many reps as possible in 10 minutes of:
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
Max back squats in the remaining time

♀ 125-lb barbell and 20-inch box
♂ 185-lb barbell and 24-inch box

Post total back squat reps to comments.

Stimulus and Strategy:
In today’s workout, expect the plank holds and box jumps to have a significant effect on the back squats at the end of the workout. The plank hold will challenge your midline, while the box jumps will get the legs nice and tired. Perform the plank holds on the forearms or the hands (your choice). Choose options for the plank holds and box jumps that allow you to get to the back squats with at least 2 minutes to perform squats. Then, once you have the barbell on your back, challenge yourself not to put the bar down until time expires.

Scaling:
Reduce the loading of the barbell. Reduce the height of the box jump-overs. Reduce the duration of the plank holds.

To reduce the complexity of the plank holds, perform from the knees. For the box jump-overs, perform box step-up overs. For the back squats, consider dumbbell or kettlebell goblet squats.

In case of an injury or limitation, perform plank holds with your hands on a 24- or 30-inch box. For the back squats, perform air squats or lunges.

Intermediate option:
Complete as many reps as possible in 10 minutes of:
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
25 box jump-overs
1-minute plank hold
Max back squats in the remaining time

♀ 95-lb barbell and 20-inch box
♂ 135-lb barbell and 24-inch box

Beginner option:
Complete as many reps as possible in 10 minutes of:
30-second plank hold
20 box step-overs
30-second plank hold
20 box step-overs
30-second plank hold
20 box step-overs
30-second plank hold
Max back squats in the remaining time

♀ 35-lb barbell and 12-inch box
♂ 45-lb barbell and 20-inch box

Coaching cues:
When holding the plank, squeeze your glutes and focus on bringing your ribs to your hips. This will help you maintain a rigid position and keep the hips and shoulders in line.

Resources:
Plank Hold
Box Jump-Over Variations
The Back Squat
Plank Hold Variations
Box Step-Over

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For time:
50 front squats

Every time you drop the bar, complete 20/30 calories on the Echo bike.

♀ 125 lb
♂ 185 lb

Post time to comments.

Stimulus and Strategy:
Today’s workout is a challenge. How long can you hang on to the barbell before you have to break and accept the “penalty”? Choose a weight that allows you to complete consistent sets of 10 or more repetitions. Challenge yourself with the loading, but don’t make the workout impossible. Keep in mind that the bike is only going to make each set more difficult. Don’t dig yourself a hole by pushing the pace too hard on the bike. Bigger sets on the barbell is more important.

Scaling:
Reduce the loading of the barbell. Reduce the calories on the bike.

To reduce the complexity of the front squats, consider using a pair of dumbbells if there are any front-rack limitations.

In case of an injury or limitation, perform back squats, goblet squats, or air squats in place of the front squats. For the calories on the bike, use any machine available.

Intermediate option:
For time:
50 front squats

Every time you drop the bar, complete 15/20 calories on the Echo bike.

♀ 95 lb
♂ 135 lb

Beginner option:
For time:
50 front squats

Every time you drop the bar, complete 7/10 calories on the Echo bike.

♀ 35 lb ♂ 45 lb

Coaching cues:
To help keep the barbell on the body for more reps, focus on keeping the elbows up. The further the barbell gets away from the body, the more difficult the movement will be.

Resources:
The Front Squat
Rogue Echo Bike

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50-40-30-20-10 reps for time of:
AbMat sit-ups
Double-unders
Walking lunge steps
Double-unders

Post time to comments.

Stimulus and Strategy:
Today’s workout is a spin-off of the classic benchmark Annie. Be prepared for fatigued hip flexors. This may make jumping and consistent sets of double-unders more challenging. That said, consider butterflying your legs on the sit-ups to negate the hip flexors as much as possible with that movement. Aim to complete this workout in 15 minutes or less.

Scaling:
Reduce the reps of each movement. Consider 25-20-25-10-5 as a possible alternative rep scheme.

To reduce the complexity of the double-unders, consider performing 30 seconds of attempts for each set of double-unders. You might also consider performing single-unders.

In case of an injury or limitation, consider performing plank holds in place of the sit-ups. Perform each hold for the same number of seconds as there are reps in each set. For the double-unders, consider performing 10-8-6-4-2 calories on any machine available. For the walking-lunge steps, consider low box step-ups or air squats to a target.

Intermediate option:
30-25-20-15-10 reps for time of:
AbMat sit-ups
Double-unders
Walking lunge steps
Double-unders

Beginner option:
20-15-10-5 reps for time of:
AbMat sit-ups
Single-unders
Walking lunge steps
Single-unders

Coaching cues:
During the double-unders, focus on keeping your elbows and your hands close to your sides to keep the rope long and avoid tripping up.

Resources:
The AbMat Sit-Up
The Double-Under
The Walking Lunge
The Single-Under

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On an 8-minute clock for 3 rounds, complete:
800/1,000-meter row
15 lateral burpees over the rower
30 wall-ball shots

Rest with any remaining time in the interval.

♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target

Stimulus and Strategy:
Today’s workout is three intervals. The faster you complete the interval, the more rest you get before the next. The goal is to have at least 1 minute of rest; however, more than 2 minutes is definitely possible. Push the pace on each movement and don’t hold anything back. There is nothing to gain from “gaming” each interval. Push hard and see what happens.

Scaling:
Reduce the distance on the rower. Reduce the loading of the wall-ball shots.

To reduce the complexity of the lateral burpees over the rower, perform burpees with a step over the rower or burpees in place. For the wall-ball shots, reduce the height of the target.

In case of an injury or limitation, consider performing up-downs in place of the burpees. If you have an overhead limitation, perform medicine-ball front squats or if there is a squatting limitation, perform medicine-ball push presses. For the meters on the rower, perform a 1,750/2,500-meter Echo bike or an 800-meter run.

Intermediate option:
On an 8-minute clock for 3 rounds, complete:
600/750-meter row
15 lateral burpees over the rower
20 wall-ball shots

Rest with any remaining time in the interval.

♀ 10-lb medicine ball to a 9-foot target
♂ 14-lb medicine ball to a 10-foot target

Beginner option:
On an 8-minute clock for 3 rounds, complete:
400/500-meter row
10 burpees
15 wall-ball shots

Rest with any remaining time in the interval.

♀ 6-lb medicine ball to a 9-foot target
♂ 10-lb medicine ball to a 10-foot target

Coaching cues:
To help increase the pace of the wall-ball shots, don’t wait for the ball to come to you, grab the ball as it returns from the target and pull it down to the bottom of your next rep.

Resources:
Rowing
Lateral Burpee Over the Rower
The Wall-Ball Shot

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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

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Rest Day

Have an Immature Squat? Fix It with Squat Therapy

Watch an experienced CrossFit coach use wall-assisted squat therapy to instantly fix forward lean, heel lifting, and knee-tracking issues that plague many CrossFit athletes. See how slowing down the movement and making tactical corrections in real-time transforms a struggling squat into perfect form, revealing exactly how to improve mobility and train better positions.

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