Wednesday 240424

Complete as many reps as possible in 12 minutes:

4 wall walks

8 chest-to-bar pull-ups

12 single-dumbbell overhead walking lunges

♀ 35 lb

♂ 50 lb

Scaling:

Today’s workout is a high-skill triplet. Choose scaling options that challenge you but allow you to maintain a consistent pace for the entire workout. Adjust movements, load, and volume if needed to complete each round in less than 3 minutes. Switch hands as needed on the overhead dumbbell lunges; otherwise, these reps should be unbroken. As you begin to fatigue, manage your rest and minimize the amount of time spent looking at the pull-up bar and/or lying on the ground.

Intermediate option:

Complete as many reps as possible in 12 minutes:

2 wall walks

8 chin-over-bar pull-ups

12 single-dumbbell overhead walking lunges

♀ 20 lb

♂ 35 lb

Beginner option:

Complete as many reps as possible in 12 minutes:

2 inchworm + push-ups

8 jumping pull-ups

12 single-dumbbell overhead walking lunges

♀ 10 lb

♂ 15 lb

Resources:

The Wall Walk

The Kipping Chest-to-bar Pull-up

The Kipping Pull-up

Coaches Corner: The Jumping Pull-up

The Dumbbell Overhead Walking Lunge

Find a gym near you:

View the CrossFit map

Featured photo:

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

Tuesday 240423

For time:

Run 5,000 meters

Compare to 230804 and log your time to the comments.

Scaling:

Fun fact: This is the most-programmed benchmark on CrossFit.com. Since 2001, this workout has been programmed 76 times. Today makes 77, and for good reason. If executed properly, this workout challenges the boundaries of human performance and requires no equipment. It's a fantastic test of stamina, endurance, and mental fortitude. Experienced athletes should try for a PR on this benchmark effort. Look back at your previous PR to help determine an appropriate pace. Newer athletes should reduce the distance to complete the run in no more than 20 minutes.

Intermediate option:

Same as Rx’d

Beginner option:

On a 20-minute clock for distance:

Run

Resources:

The Most Beautiful 5K

5K Run at Coast Range CrossFit

Find a gym near you:

View the CrossFit map

Sunday 240421

Quarterfinals Workout 4

Complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1

Rest 1 minute

10 clean and jerks, weight 2

Rest 1 minute

10 clean and jerks, weight 3

Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4.

♀ 85/125/155/165 lb

♂ 135/185/225/245 lb

Post total reps to comments.

Scaling:

Welcome to the fourth and final workout of the 2024 CrossFit Games Quarterfinals! Today's workout is a clean-and-jerk ladder with ascending weights. This is a barbell stamina and conditioning test. The barbell load starts on the lighter side of moderate and builds its way up to relatively heavy. The first barbell should be a weight with which you can perform some touch-and-go reps, while the next three will require a bit more strategy. Consider performing fast singles with minimal rest between reps. If you are not signed up for the Quarterfinals, choose loads that challenge your ability but allow you to complete the reps at the first and second barbell. The third barbell should be tough to get through, and any reps with the fourth barbell should be considered a bonus.

Intermediate option:

Complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1

Rest 1 minute

10 clean and jerks, weight 2

Rest 1 minute

10 clean and jerks, weight 3

Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4.

♀ 75/95/115/125 lb

♂ 115/135/155/185 lb

Beginner option:

Complete as many reps as possible in 10 minutes of:

10 clean and jerks, weight 1

Rest 1 minute

10 clean and jerks, weight 2

Rest 1 minute

10 clean and jerks, weight 3

Rest 1 minute

Max-reps clean and jerks in time remaining, weight 4.

♀ 35/45/55/65 lb

♂ 45/55/65/75 lb

Resources:

The Clean and Jerk

The Power Clean and Push Jerk

Find a gym near you:

View the CrossFit map

Featured photo:

Taken by Peter Pan at CrossFit CSTL in Hong Kong, China.

Saturday 240420

Quarterfinals Workout 3

For time:

3 rounds:

10 handstand push-ups

20 toes-to-bars

2 rounds:

10 strict handstand push-ups

5 rope climbs (15 feet)

1 round:

10 chest-to-wall handstand push-ups

20 muscle-ups

Time cap: 15 minutes

Post time to comments.

Scaling:

Welcome to the third workout of the 2024 CrossFit Games Quarterfinals! This workout challenges upper-body gymnastics endurance and stamina. While push-pull combos usually feel complementary, expect shoulder fatigue from the different handstand push-up variations to make the rope climbs and muscle-ups significantly more challenging. To find success in this workout, break up each movement into smaller sets than you need to unless you're an elite-level competitor. Advanced athletes should perform large sets early, but not at the expense of staying consistent during the muscle-ups at the end. Beginner athletes should treat this workout like a 15-minute AMRAP. Move smoothly through the first 10 minutes, then push hard to finish faster in the final 5 minutes. This should allow most athletes to stay consistent and avoid burning out toward the end.

Intermediate option:

For time:

3 rounds:

10 handstand push-ups

20 toes-to-bars

2 rounds:

10 handstand push-ups

5 rope climbs (12 feet)

1 round:

10 strict handstand push-up + 2-inch riser

20 muscle-ups

Time cap: 15 minutes

Beginner option:

For time:

3 rounds:

10 push-ups

10 hanging knee raises

2 rounds:

10 dumbbell push presses

5 pull-to-stands

1 round:

10 dumbbell shoulder presses

20 low-ring muscle-up transitions

♀ 10 lb

♂ 15 lb

Time cap: 15 minutes

Resources:

The Kipping Handstand Push-up

The Kipping Toes-to-bar

The Strict Handstand Push-up

Handstand Push-up Variations

The Rope Climb: Wrapping

The Rope Climb: Basket

The Kipping Muscle-up

The Push-up

The Dumbbell Push Press

The Modified Rope Climb

Muscle-up Progression on Low Rings

Find a gym near you:

View the CrossFit map

Featured photo:

2022 CrossFit Games Mock Affiliate

Friday 240419

Quarterfinals Workout 2

3 rounds for time:

50 wall-ball shots

50 lateral burpee box jump-overs

♀ 14-lb ball to a 9-foot target, 20-inch box

♂ 20-lb ball to a 10-foot target, 24-inch box

Time cap: 20 minutes

Post time to comments.

Scaling:

Welcome to the second workout of the 2024 CrossFit Games Quarterfinals! This leg- and lung-burner workout has a 20-minute cap. Those not recording a score for competition should scale accordingly to finish within this time. Advanced athletes should push for sub-13 minutes. Find a wall-ball shot load that allows for 10 or more reps at a time, and push the lateral burpee box jump-overs to get in 10 per minute. Scale as needed to hit these ranges. Those not competing in Quarterfinals should choose challenging variations that still allow for continuous movement. Consider taking short breaks during the wall-ball shots and burpees to help you keep moving throughout the workout. This one will be all about finding the line between pushing the pace and holding on for continuous movement.

Find the Quarterfinals workout standards, scorecards, and more here.

Intermediate option:

3 rounds for time:

50 wall-ball shots

50 lateral burpee box jump-overs

♀ 10-lb ball to a 9-foot target and 20-inch box

♂ 14-lb ball to a 10-foot target, 24-inch box

Beginner option:

3 rounds for time:

20 wall-ball shots

20 lateral burpee box step-overs

♀ 6-lb ball to a 9-foot target, 12-inch box

♂ 10-lb ball to a 10-foot target, 20-inch box

Resources:

The Wall-ball Shot

The Burpee

CAP Demo: Lateral Box Jump-over

Find a gym near you:

View the CrossFit map

Thursday 240418

Quarterfinals Workout 1

4 rounds for max reps:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups

1 minute of rest

♀ 85-lb barbell and 35-lb dumbbells to a 20-inch box

♂ 135 lb barbell and 50-lb dumbbells to a 20-inch box

Post total reps to comments.

Scaling:

Welcome to the first workout of the 2024 CrossFit Games Quarterfinals! Today's workout is a gut check. How bad do you want to push for another rep? None of the movements should be overly difficult or too heavy, so there is no reason to stop moving. The barbell should feel on the lighter side of moderate. You should be able to perform touch-and-go reps, however, under fatigue, you may choose to perform fast singles to keep moving.

Choose a pace on the rower that is fast relative to your capacity but still allows you to get right to work on the dumbbell box step-ups. Your goal on the dumbbell box step-ups is to hold onto the dumbbells until the minute is up. Slow is smooth and smooth is fast.

Remember, there is no rest between movements, so accumulate as many reps as possible of each movement but leave time to transition to the next. Plan to stop with 5-10 seconds left in the minute to transition for all of the movements except the dumbbell box step-ups. During the minute of rest, try to control your breathing by taking deep breaths in through your nose and exhaling through your mouth. If you are not signed up for the Quarterfinals, choose loads that challenge your ability but allow you to keep moving and hit the workout stimulus.

Intermediate option:

4 rounds for max reps:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups

1 minute of rest

♀ 75-lb barbell and 20-lb dumbbells to a 20-inch box

♂ 115-lb barbell and 35-lb dumbbells to a 20-inch box

Beginner option:

4 rounds for max reps:

1 minute of snatches

1 minute of rowing for calories

1 minute of dumbbell box step-ups

1 minute of rest

♀ 35-lb barbell and 10-lb dumbbells to a 12-inch box

♂ 45-lb barbell and 15-lb dumbbells to a 20-inch box

Resources:

The Snatch

Rowing Technique

The Box Step-up

Find a gym near you:

View the CrossFit map

Featured photo:

Taken by Charlotte Foerschler at CrossFit Canvas in Caldwell, Idaho.

Tuesday 240416

3 rounds for time of:

75 double-unders

15/21-calorie Echo bike

5 front squats

♀ 155 lb

♂ 225 lb

Post times to comments.

Scaling:

Today’s workout is meant to be a heavy sprint. Regardless of the other two movements, push the pace on the bike and don’t game it. Exiting the bike a little wobbly is what makes this workout fun. The 5 front squats should be tough and feel heavy; however, you should be able to clean the barbell to start the reps and perform each set unbroken.

Intermediate option:

3 rounds for time of:

35 double-unders

10/15-calorie Echo bike

5 front squats

♀ 125 lb

♂ 185 lb

Beginner option:

3 rounds for time of:

75 single-unders

7/10-calorie Echo bike

5 front squats

♀ 55 lb

♂ 75 lb

Resources:

The Double-under

The Front Squat

The Single-under

Shop: Rogue Echo Bike

Find a gym near you:

View the CrossFit map

Featured photo:

Taken by Meg Ellery at Ocean State CrossFit in Cranston, Rhode Island.

Monday 240415

For time:

40 ground-to-overheads with the ruck

1,600-meter ruck

30 ground-to-overheads with the ruck

1,600-meter ruck

20 ground-to-overheads with the ruck

1,600-meter ruck

♀ 30 lb

♂ 45 lb

Post time to comments.

Scaling:

Today’s workout is meant to be a grind. The load of the ruck should allow you to complete at least 15-20 unbroken reps of the ground-to-overheads and to keep moving on each of the rucks. Newer athletes should move at a march pace and reduce the distance to complete each ruck in no more than 11 minutes. If you’re more experienced, feel free to pick up the pace.

Intermediate option:

Same as Rx’d

Beginner option:

For time:

20 ground-to-overheads with the ruck

800-meter ruck

15 ground-to-overheads with the ruck

800-meter ruck

10 ground-to-overheads with the ruck

800-meter ruck

♀ 10 lb

♂ 15 lb

Resources:

Get GORUCK Ballistic Trainers™

An Intro to Rucking — Get Started

Find a gym near you:

View the CrossFit map

Featured photo:

Taken by Nick Schrein for GORUCK in Atlantic Beach, Florida.

Saturday 240413

For time:

21-18-15-12-9-6-3

Burpees

Perform a 50-foot handstand walk after each set of burpees.

Post time to comments.

Scaling:

Today’s workout challenges your upper-body gymnastics stamina. Expect the fatigue from the burpees to have a dramatic impact on the handstand walks. Advanced athletes should push the pace on the burpees and try to maintain unbroken handstand walks. Less-experienced athletes should manage their pace on the burpees and rest as needed before kicking up. If you can perform a 50-foot handstand walk but can’t complete it in under 1 minute, scale the distance. Be cautious of upper-body fatigue. If you feel like you might collapse or buckle if you kick up, give yourself a chance to recover and gain confidence before continuing. Remember to continuously press into the floor and maintain an active position. Work hard and have fun with this one.

Intermediate option:

For time:

21-18-15-12-9-6-3

Burpees

Perform a 25-foot handstand walk after each set of burpees.

Beginner option:

For time:

18-15-12-9-6-3

Burpees

Perform a 50-foot bear crawl after each set of burpees.

Resources:

The Burpee

The Handstand Walk

The Bear Crawl

Find a gym near you:

View the CrossFit map

Featured photo:

2022 CrossFit Games affiliate owner workout

Friday 240412

Fight Gone Bad

3 rounds for max reps of:

1 minute of wall-ball shots

1 minute of sumo deadlift high pulls

1 minute of box jumps

1 minute of push presses

1 minute of rowing (calories)

Rest 1 minute

♀ 14-lb ball to 9 feet, 55-lb SDHP and press, 20-inch box

♂ 20-lb ball to 10 feet, 75-lb SDHP and press, 20-inch box

Post total reps to comments and log your score in the CrossFit app (CrossFit Benchmarks are located in the "Progress" tab).

Compare to 230904.

Scaling:

Today’s workout is a classic CrossFit benchmark, originally created for an MMA fighter to simulate the feeling of a 3-round match. Although we are not fighting in this workout, it does pack a punch. Push to keep moving for as much of each minute as possible. Capitalize on movements you excel at and pace yourself on your weaker movements. Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can complete this workout as prescribed.

Intermediate option:

Same as Rx’d

Beginner option:

3 rounds for max reps of:

1 minute of wall-ball shots

1 minute of sumo deadlift high pulls

1 minute of box jumps

1 minute of push presses

1 minute of rowing (calories)

Rest 1 minute

♀ 6-lb ball to 9 feet, 35-lb SDHP and press, 12-inch box

♂ 10-lb ball to 10 feet, 45-lb SDHP and press, 12-inch box

Resources:

The Wall-ball Shot

The Sumo Deadlift High Pull

The Box Jump

The Push Press

Rowing Technique

Find a gym near you:

View the CrossFit map

Featured photo:

Taken by RXdPhotography during Open Workout 21.2 at Whitehart CrossFit in Pulborough, UK.