Wednesday 240403

Complete as many reps as possible in 10 minutes of:

8 ring dips

8 sumo deadlift high pulls

16 double-unders

♀ 65 lb

♂ 95 lb

Post reps to comments.

Scaling:

Expect to go around and around the merry-go-round in today’s workout. The rep volume is low, and so is the loading. This should allow you to push the pace for the entire duration of the workout. Advanced athletes should try to maintain unbroken reps for as many sets as possible. Less-experienced athletes should scale the movements to perform a single round in 2 minutes or less. That said, we could see advanced athletes maintaining a single round every minute.

Intermediate option:

Complete as many reps as possible in 10 minutes of:

8 jumping ring dips

8 sumo deadlift high pulls

16 double-unders

♀ 55 lb

♂ 75 lb

Beginner option:

Complete as many reps as possible in 10 minutes of:

8 foot-assisted ring dips

8 sumo deadlift high pulls

16 single-unders

♀ 35 lb

♂ 45 lb

Resources:

The Ring Dip

The Sumo Deadlift High Pull

The Double-under

The Single-under

Find a gym near you:

View the CrossFit map

Featured photo:

Taken by Charlotte Foerschler at CrossFit Krypton in Chesapeake, Virginia.

Tuesday 240402

For load:

Back squat

 3-3-3-3-3

Compare to 230403.

Post load to comments.

Scaling:

Today’s workout is a heavy day. Advanced and intermediate athletes should perform triples, while less-experienced athletes should perform a few more reps and focus on the quality of their movement. Experienced athletes can go as heavy as possible and push to hit a new 3-rep max. Less-experienced athletes should work at submaximal loads, working to refine their technique and dial in consistent movement patterns.

Intermediate option:

Same as Rx’d

Beginner option:

For load:

Back squat

5-5-5-5-5

Resources:

The Back Squat

WOD Demo: 5x5 Back Squat With Jesse Burdick

Find a gym near you:

View the CrossFit map

Featured photo:

Taken at the 2022 CrossFit Games Mock Affiliate.

Monday 240401

For time:

90 burpees to a target (12 inches above your reach)

45 bar muscle-ups

Alternate and break the two exercises up into as many sets as needed to complete the workout as quickly as possible.

Post time to comments.

Scaling:

In today’s gymnastics couplet, you can choose your own adventure — break the two exercises up and alternate between them however you need. Expect muscle fatigue to be a factor in this workout. Advanced athletes can try to maintain larger sets on the bar muscle-ups, while less-experienced athletes may choose to break the two movements into sets that minimize fatigue and allow for minimal rest. Breaks and rest periods are inevitable, however, aim to avoid hitting failure on either movement.

Intermediate option:

For time:

70 burpees to a target (6 inches above your reach)

35 chest-to-bar pull-ups

Alternate and break the two exercises up into as many sets as needed to complete the workout as quickly as possible.

Beginner option:

For time:

50 burpees

25 jumping pull-ups

Alternate and break the two exercises up into as many sets as needed to complete the workout as quickly as possible.

Resources:

The Burpee

The Kipping Bar Muscle-up

The Kipping Chest-to-bar Pull-up

The Kipping Pull-up

Coaches Corner: The Jumping Pull-up

Find a gym near you:

View the CrossFit map

Featured photo:

Taken by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.

Saturday 240330

Kelly

5 rounds for time of:

Run 400 meters

30 box jumps

30 wall-ball shots

♀ 20-inch box, 14-lb ball

♂ 24-inch box, 20-lb ball

Compare to 230709.

Post time to comments.

Scaling:

This benchmark workout was first posted on CrossFit.com on April 10, 2005. Kelly is long and metabolically taxing. Choose distances, weights, heights, and reps that keep you moving for no more than 20-30 minutes. Athletes of any level should consider stepping down from the top of the box.

Intermediate option:

4 rounds for time of:

Run 400 meters

30 box jumps

30 wall-ball shots

♀ 20-inch box, 14-lb ball

♂ 24-inch box, 20-lb ball

Beginner option:

3 rounds for time of:

Run 400 meters

20 box step-ups

30 squats

♀ 12-inch box

♂ 20-inch box

Resources:

The Box Jump

The Wall-ball Shot

The Box Step-up

The Air Squat

Coach Kelly Kelly Does Kelly

Find a gym near you:

View the CrossFit map

Featured photo:

Taken at CrossFit Fury in Goodyear, Arizona.

Friday 240329

Grace

30 clean and jerks for time

OR

Isabel

30 snatches for time

♀ 95 lb

♂ 135 lb

Post your workout choice, time, and load to comments.

Compare to 230207.

Scaling:

Grace was first posted on CrossFit.com on June 24, 2004, and Isabel on Nov. 11, 2004. They are two of the fastest CrossFit benchmark workouts — top athletes can complete either of these workouts unbroken and in less than 1:30. Reduce the load as needed so you can perform multiple reps unbroken and complete the workout in less than 10 minutes. Athletes who are less familiar with Olympic lifting should take time to drill the mechanics and drastically reduce the load.

Intermediate option:

30 clean and jerks for time

OR

30 snatches for time

♀ 75 lb

♂ 115 lb

Beginner option:

30 clean and jerks for time

OR

30 snatches for time

♀ 55 lb

♂ 75 lb

Resources:

The Clean and Jerk

The Power Snatch

Graciano Rubio Does 225-lb Grace

Kelly Friel Takes on 145-lb Isabel

Find a gym near you:

View the CrossFit map

Featured photo:

Taken by Nicolás Glenny at CrossFit Coraje in Madrid, Spain.

Wednesday 240327

Helen

3 rounds for time of:

Run 400 meters

21 kettlebell swings

12 pull-ups

♀ 35 lb

♂ 53 lb

Compare to 230802.

Post times to comments.

Scaling:

This benchmark workout was first posted on CrossFit.com on Aug. 9, 2003. Helen is meant to be an all-out sprint. Most athletes can aim to complete the swings and pull-ups unbroken. If you anticipate breaking either movement more than once or twice, reduce the weight of the kettlebell and consider jumping pull-ups.

Intermediate option:

Same as Rx’d

Beginner option:

3 rounds for time of:

Run 200 meters

15 kettlebell swings

9 jumping pull-ups

♀ 18 lb

♂ 26 lb

Resources:

The Kettlebell Swing

The Butterfly Pull-up

The Kipping Pull-up

CrossFit Benchmark Workout Helen at CrossFit Fortius

Find a gym near you:

View the CrossFit map

Featured photo:

Taken by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.

Tuesday 240326

Diane

21-15-9 reps for time of:

Deadlifts

Handstand push-ups

♀ 155 lb

♂ 225 lb

Compare to 230306.

Post time to comments.

Scaling:

This benchmark workout was first posted on CrossFit.com on Sept. 19, 2003. Diane is intended to be a short, intense effort. Similar to yesterday’s Fran, many athletes have completed this workout in blazing-fast times, but don’t let that deter you from attempting the prescribed version. The load of the barbell should allow you to perform at least 7 unbroken deadlifts every time you pick it up. Reduce the load to achieve this stimulus and, above all, maintain the integrity of the lift. The handstand push-up option you choose should allow you to complete at least 5 reps every time you kick up. Reduce the difficulty of the movement by performing pike push-ups or dumbbell shoulder presses. If you scale the handstand push-up, your variation should not allow you to complete the reps unbroken (if you do, the movement is too easy).

Intermediate option:

21-15-9 reps for time of:

Deadlifts

Pike push-ups

♀ 125 lb

♂ 185 lb

Beginner option:

21-15-9 reps for time of:

Deadlifts

Dumbbell shoulder presses

♀ 75 lb and 15 lb

♂ 115 lb and 20 lb

Resources:

The Deadlift

The Handstand Push-up

Handstand Push-up Variations

The Dumbbell Press

Find a gym near you:

View the CrossFit map

Featured photo:

Taken by Charlotte Foerschler during Open Workout 24.2 at CrossFit Canvas in Caldwell, Idaho.

Monday 240325

Fran

21-15-9 reps for time of:

Thrusters

Pull-ups

♀ 65 lb

♂ 95 lb

Compare to 231103.

Post time to comments.

Scaling:

This benchmark workout was first posted on CrossFit.com on Aug. 25, 2003. When the community was introduced to Fran, CrossFit’s founder Greg Glassman challenged people to beat original CrossFit athlete Greg Amundson's time of 3:59. Today, elite athletes complete the prescribed workout in under 2 minutes. Fran is intended to be a sprint. Experienced athletes should go hard and shoot for a PR! Choose a load for the thruster 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. 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.

Intermediate option:

For time:

21-15-9 reps of thrusters

12-9-6 reps of pull-ups

♀ 55 lb

♂ 75 lb

Beginner option:

21-15-9 reps for time of:

Thrusters

Ring rows

♀ 35 lb

♂ 45 lb

Resources:

The Thruster

The Pull-Up

The Ring Row

Find a gym near you:

View the CrossFit map

Featured photo:

Taken by Peter Pan during Open Workout 24.3 at CrossFit CSTL in Hong Kong, China.

Saturday 240323

Complete as many calories as possible in 10 minutes of:

50 alternating dumbbell snatches

50 alternating dumbbell lunges

Max calories on the rower

♀ 50-lb dumbbell

♂ 75-lb dumbbell

Post calories to comments.

Scaling:

Today’s workout is a mental and physical test. On paper, this workout creates an ominous thought of too much time on the rower — and that's exactly what’s intended. Adjust the load of the dumbbell so you can perform at least 10 unbroken snatches. Consider holding the dumbbell in the farmers-carry position, the front rack, or on the shoulder. Ultimately, the choice is yours, but the goal is to perform 50 lunges unbroken. Don’t look at the clock — just jump on the rower, push the pace, and get to work. Have fun!

Intermediate option:

Complete as many calories as possible in 10 minutes of:

50 alternating dumbbell snatches

50 alternating dumbbell lunges

Max calories on the rower

♀ 35-lb dumbbell

♂ 50-lb dumbbell

Beginner option:

Complete as many calories as possible in 10 minutes of:

50 alternating hang dumbbell snatches

50 alternating walking lunges

Max calories on the rower

♀ 15-lb dumbbell

♂ 20-lb dumbbell

Resources:

The Dumbbell Power Snatch

The Walking Lunge

Rowing

Find a gym near you:

View the CrossFit map

Featured photo:

Taken by Nicolás Glenny during Open Workout 24.3 at CrossFit Coraje in Madrid, Spain.

Friday 240322

For time:

60-second L-sit

30 shoulder-to-overheads

60-second hang from the pull-up bar

20 shoulder-to-overheads

60-second hang from the pull-up bar

10 shoulder-to-overheads

60-second L-sit

♀ 95 lb

♂ 135 lb

Post time to comments.

Scaling:

Today’s workout falls within a moderate time domain. All of the holds and hangs are cumulative. Break as needed and chip away. To keep the workout moving, scale the L-sit hold to a variation that allows you to maintain at least a 10-second hold. Scale the hang to a variation that allows you to maintain around 30 seconds at a time. The load on the barbell should be light-moderate. You should be able to perform at least 10 reps unbroken with the weight you choose. Work hard and have fun!

Intermediate option:

For time:

60-second L-sit (bent legs)

30 shoulder-to-overheads

60-second hang from the pull-up bar

20 shoulder-to-overheads

60-second hang from the pull-up bar

10 shoulder-to-overheads

60-second L-sit (bent legs)

♀ 65 lb

♂ 95 lb

Beginner option:

For time:

30-second L-sit drill: seated leg raises

30 shoulder-to-overheads

30-second hang from the pull-up bar

20 shoulder-to-overheads

30-second hang from the pull-up bar

10 shoulder-to-overheads

30-second L-sit drill: seated leg raises

♀ 35 lb

♂ 45 lb

Resources:

The L-Sit

The Shoulder Press

The Push Press

The Push Jerk

Find a gym near you:

View the CrossFit map

Featured photo:

Taken by Tai Randall during Open Workout 24.3 at CrossFit Tradition in Port Saint Lucie, Florida.