Push-Up

You most likely did a push-up at some stage in your life before beginning CrossFit, but you may not have done the full spectrum of motion pushups we use in CrossFit. Your arms should be absolutely straight at the top, and your chest should be in touch with the ground at the bottom.

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Mary

Mary

Complete as many rounds as possible in 20 minutes of:

5 handstand push-ups

10 single-leg squats, alternating

15 pull-ups

OR

Cindy

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

Sunday 200906

Complete as many rounds as possible in 20 minutes of:

30-second ring L-sit

15 ring push-ups

50 double-unders

Friday 200821

Tabata handstand push-ups

Rest 1 minute

Tabata single-leg squats

Rest 1 minute

Tabata push-ups

Rest 1 minute

Tabata jumping lunges

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Saturday 200801

3 rounds for time of:

500-m row

21 push-ups

12 strict toes-to-rings

Monday 200720

Complete as many rounds as possible in 20 minutes of:

5 strict chest-to-bar pull-ups

10 ring push-ups

20 box step-ups

♀ 24-in. box ♂ 30-in. box

Friday 200703

Zeus

3 rounds for time of:

30 wall-ball shots

30 sumo deadlift high pulls

30 box jumps

30 push presses

30-cal. row

30 push-ups

10 body-weight back squats

♀ 14-lb. ball, 55-lb. SDHP and press, 16-in. box

♂ 20-lb. ball, 75-lb. SDHP and press, 20-in. box

Loredo

Loredo

6 rounds for time of:

24 squats

24 push-ups

24 walking lunge steps

Run 400 meters

Cindy XXX

Cindy XXX

Complete as much as possible in 20 minutes of:

10 pull-ups

20 push-ups

30 squats

15 pull-ups

30 push-ups

45 squats

20 pull-ups

40 push-ups

60 squats

25 pull-ups

50 push-ups

75 squats

30 pull-ups

60 push-ups

90 squats

Try as long as possible for unbroken sets.

Monday 200608

Complete as many rounds as possible in 25 minutes of:

25 sumo deadlift high pulls

25 push-ups

25 thrusters

25 sit-ups

♀ 45 lb. ♂ 65 lb.

Share your at-home modifications and rounds completed in comments.

Wednesday 200513

3 rounds for time of:

800-meter run

5 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.