Friday 250124

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

Alternating dumbbell snatches

Ring dips

L-sit hold on the rings (perform seconds instead of reps)

♀ 35-lb dumbbell

♂ 50-lb dumbbell

Post time to comments.

Stimulus and Strategy:

Today’s workout is a saucy little number. Push to complete this effort in 15 minutes or less. The loading of the dumbbell should allow you to complete all sets unbroken. For the ring dips, choose a scaling option that allows you to maintain consistent sets of 5 reps or more without excessive rest between sets. The L-sit hold option you choose should allow you to complete each effort in 2 sets or less.

Scaling:

Reduce the loading of the dumbbell to maintain unbroken reps. If you can perform the prescribed movements, but the volume is too much, consider reducing the reps and seconds to 14-12-10-8-6-4-2.

To reduce the complexity of the dumbbell snatch, perform the movement from the hang position. On the ring dips, lower the rings so your feet can touch the floor and add assistance where you need it throughout the range of motion. You can perform a jumping ring dip or a foot-assisted strict ring dip. For the L-sit holds, consider bending one or both legs. You can even come off the rings and perform your holds in a more stable position like on a pair of boxes or dumbbells. If you are unable to perform a variation of the L-sit hold, substitute seated leg raises.

In case of injury or limitation, perform a dumbbell clean or a single-arm kettlebell swing in place of the snatch. For the ring dips, consider a push-up or single-arm dumbbell floor press or bench press. For the L-sit hold, consider sit-ups or a plank hold.

Intermediate option:

14-12-10-8-6-4-2 reps for time of:

Alternating dumbbell snatches

Ring dips

L-sit hold on the rings with legs bent (perform seconds instead of reps)

♀ 20-lb dumbbell

♂ 35-lb dumbbell

Beginner option:

12-10-8-6-4-2 reps for time of:

Alternating dumbbell snatches

Foot-assisted ring dips

Seated leg raises

♀ 10-lb dumbbell

♂ 15-lb dumbbell

Coaching cues:

On the rings, lift your chest to help maintain your L-sit hold. If your chest and gaze drop, your hips will shift back slightly, making it more difficult to keep your legs parallel with the ground. Conversely, a tall posture keeps your hips forward, reducing the effort required to lift your legs.

Resources:

The Dumbbell Snatch

The Ring Dip

The L-Sit | Parallettes

L-Sit Scaling

Wednesday 250122

Complete as many reps as possible in 18 minutes of:

400-meter run

30 GHD sit-ups

20 box jumps

10 power cleans

♀ 20-inch box and 145-lb barbell

♂ 24-inch box and 205-lb barbell

Post rounds and reps to comments.

Stimulus and Strategy:

Today’s workout is heavier and a longer duration. The goal is to perform 3 or more rounds. The loading of the barbell should be moderately heavy and allow you to perform singles for most of the workout. Expect the GHD sit-ups and box jumps to fatigue your quads, hip flexors, and explosive movement. Because of this, your cleans may feel heavier than expected. Focus on being as tall as possible and getting the shoulders behind the barbell at the top of the lift before pulling into the receiving position. For the GHD sit-ups, if you are not familiar with this movement and consistently training on the GHD, reduce the reps and range of motion.

Scaling:

Reduce the distance of each run. Reduce the reps on the box jumps and GHD sit-ups. Reduce the loading of the barbell.

To reduce the complexity of the box jump, lower the height to maintain the jump or perform a step-up. For the GHD sit-up, reduce the range of motion or perform a V-up or a sit-up. For the power cleans, consider performing the reps from the hang position or with a pair of dumbbells.

In case of injury or limitation, for the 400-meter run, perform a 900/1,250-meter Echo bike or 400/500-meter row. For the box jumps, perform step-ups or lunges. For the GHD sit-ups, perform sit-ups or plank shoulder taps.

Intermediate option:

Complete as many reps as possible in 18 minutes of:

400-meter run

30 GHD sit-ups to parallel

20 box jumps

10 power cleans

♀ 20-inch box and 105-lb barbell

♂ 24-inch box and 155-lb barbell

Beginner option:

Complete as many reps as possible in 18 minutes of:

200-meter run

20 sit-ups

15 box step-ups

10 power cleans

♀ 12-inch box and 35-lb barbell

♂ 20-inch box and 45-lb barbell

Coaching cues:

During the power clean, stay patient on your second pull. Once the barbell passes your knees, continue to keep your shoulders over your bar and wait until the barbell gets close to your hips before you extend the hips and begin the third pull.

Resources:

The Box Jump

The GHD Sit-Up

The Power Clean

The Box Step-Up

The AbMat Sit-Up

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Tuesday 250121

Complete as many reps as possible in 10 minutes of:

Calories on the Echo bike

Post calories to comments.

Stimulus and Strategy:

There is nothing fancy about today’s workout — it’s just you and the “friendly” bike. A good benchmark is to try to accumulate your body weight in calories. That said, this is a “pain cave” kind of effort. How deep are you willing to go? Experienced athletes should try to maintain an uncomfortable pace for as long as possible. Less-experienced athletes should work at a pace that allows them to stay consistent, breathe, and maintain good posture.

Scaling:

This workout is self-scalable. Slow down, breathe, and find a pace that allows you to recover. Speed up when you can speed up and slow down when you need to slow down.
In case of injury or limitation, perform this workout on any machine available.

Intermediate option:

Same as Rx’d.

Beginner option:

Same as Rx’d.

Coaching cues:

Maintaining good posture on the bike can go a long way in mid-workout recovery. Focus on sitting up taller, opening up your airways, and allowing your lungs to get more air.

Resources:

Rogue Echo Bike

Annie Sakamoto vs. the Echo Bike From 240119

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Monday 250120

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 240227.

Stimulus and Strategy:

Today’s workout is a classic heavy day. The goal is to find a heavy single shoulder press, triple push press, and set of 5 push jerks. Keep in mind that heavy is relative to each person. Even though most athletes can perform this workout as prescribed, the challenge lies in the technical complexities of the movements. Adding load should be based on your ability to stay mechanically sound. Each athlete, regardless of experience level, should focus on technique before adding weight.

Scaling:

Reduce the load on the barbell to maintain the safety and integrity of each lift.

Reduce the complexity of each movement by reducing the load. Using dumbbells can also decrease the complexity as you do not have to worry about getting the chin out of the way.

In case of injury or limitation, perform a single-arm dumbbell shoulder press, push press, and push jerk.

Intermediate option:

Same as Rx’d.

Beginner option:

Same as Rx’d.

Coaching cues:

Just because the shoulder press is a strict upper-body movement, it doesn’t mean it has to be slow. Move the barbell to the overhead position by keeping your body tight, taking in a big breath, getting your head out of the way, and driving your hands to the sky as quickly as possible.

Resources:

The Shoulder Press

The Push Press

The Push Jerk

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Saturday 250118

For time:

1,000-meter row

50 deadlifts

30 handstand push-ups

♀ 95 lb

♂ 135 lb

Post time to comments.

Stimulus and Strategy:

Today’s workout is inspired by the classic CrossFit workout Jackie. Your goal is to finish in 10 minutes or less. Just like Jackie, you need to push the pace on the rower. The workout isn’t won here, but it can certainly be lost. The load of the barbell should feel light and allow you to knock out larger chunks of reps. On the handstand push-ups — just like the pull-ups in Jackie — use whatever you have left in the tank to get across the finish line.

Scaling:

Reduce the loading of the barbell to maintain sets of 15 reps or more.

To reduce the complexity of the deadlift, consider performing a sumo deadlift or a dumbbell deadlift. For the handstand push-ups, consider a pike push-up, a dumbbell push press, or a standard push-up.

In case of injury or limitation, complete 2,500 meters on the Echo bike or 1,000 meters on a ski erg. For the deadlifts, consider a sumo deadlift with a kettlebell, an unloaded good morning, or a GHD hip extension. For the handstand push-ups, consider a dumbbell shoulder press with one or both arms or a push-up.

Intermediate option:

For time:

1,000-meter row

50 deadlifts

20 handstand push-ups

♀ 65 lb

♂ 95 lb

Beginner option:

For time:

500-meter row

40 deadlifts

20 dumbbell shoulder presses

♀ 35-lb barbell and 15-lb dumbbells

♂ 45-lb barbell and 20-lb dumbbells

Coaching cues:

To maintain balance and proximity to the wall during kipping handstand push-ups, check your timing. Pull your knees down more slowly, brace your stomach, and then kick your heels toward the wall immediately followed by pressing with your arms to finish the lockout.

Resources:

Rowing Technique Tips

The Deadlift

The Kipping Handstand Push-Up

The Dumbbell Press

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Friday 250117

Open Workout 17.5

10 rounds for time of:

9 thrusters

35 double-unders

♀ 65 lb

♂ 95 lb

Post time to comments.

Compare to 170807.

Stimulus and Strategy:

Today’s workout is a retest of a previous Open workout from 2017. If you have completed this before, look back at your score. In most cases, the barbell loading should not be the limiting factor. Instead, it should be performing these two movements while managing a high heart rate. Most should aim to complete this workout in less than 20 minutes. That being said, today could be a day to try the prescribed version even if you have to break up each set of thrusters. This builds confidence and allows you to establish a time for this benchmark.

Scaling:

Reduce the loading of the barbell to maintain unbroken reps for most of your sets.

To reduce the complexity of the thruster, use a pair of dumbbells or perform a front squat followed by a push press. For the double-unders, perform as many as you can in 30 seconds or perform single-unders.

In case of injury or limitation, perform a single-arm dumbbell thruster, a front squat for an overhead limitation, or a push press for a squat limitation. For the jump rope, get on any machine and accumulate 6/8 calories per round.

Intermediate option:

10 rounds for time of:

9 thrusters

35 double-unders

♀ 55 lb

♂ 75 lb

Beginner option:

5 rounds for time of:

9 thrusters

35 single-unders

♀ 35 lb
♂ 45 lb

Coaching cues:

To speed up the cycle time on the thruster, think about pulling the barbell down from the overhead position. As soon as it hits your shoulders, move to the squat.

Resources:

The Thruster

The Double-Under

Open Workout 17.5

Register for the 2025 CrossFit Open

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Wednesday 250115

3 rounds for time of:

30 dumbbell push-ups

30 dumbbell box step-ups

For the push-up, place hands on the handle of each dumbbell.

♀ 20-inch box and 20-lb dumbbells

♂ 24-inch box and 35-lb dumbbells

Post times to comments.

Stimulus and Strategy:

Today’s workout has grunt work written all over it — it’s one of those where you just need to put your head down and grind. The goal is to complete this workout in 20 minutes or less. Choose an option for the push-up that allows you to perform consistent sets of at least 5-10 reps.

Scaling:

Reduce the loading of the dumbbells and the height of the box, then reduce the volume per set as needed.

To reduce the complexity of the push-up, perform them with your hands on the floor instead of on the dumbbells. If necessary, perform push-ups for the knees or with your hands elevated on a 30-inch box. For the dumbbell box step-ups, perform them with no weight to a lower target.

In case of injury or limitation, perform a single-arm dumbbell shoulder press in place of the push-up. For the dumbbell box step-up, perform these with no weight to a lower target or consider a lunge.

Intermediate option:

3 rounds for time of:

30 dumbbell push-ups

30 dumbbell box step-ups

For the push-up, place hands on the handle of each dumbbell.

♀ 20-inch box and 15-lb dumbbells

♂ 24-inch box and 25-lb dumbbells

Beginner option:

3 rounds for time of:

12 push-ups from the knees

12 dumbbell box step-ups

♀ 12-inch box and 10-lb dumbbells

♂ 20-inch box and 15-lb dumbbells

Coaching cues:

As soon as the speed of your push-up begins to slow, rest. While this may result in a greater number of rest breaks than is strictly necessary, only performing "fast" reps and not grinding through a handful of slow ones to finish a set can help avoid reaching failure and yield an overall faster time.

Resources:

A Fresh Take on the Lowly Push-Up

Dumbbell Box Step-Up

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Tuesday 250114

Gwen

15-12-9 reps for load of:

Clean and jerk

Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

Post load to comments.

Compare to 220821.

Stimulus and Strategy:

Most athletes should perform this benchmark workout as written. All athletes should focus on maintaining mechanics and consistency while increasing the loading. Warm up by adding weight slowly, ensuring you can maintain great technique prior to adding additional load. For the set of 15 reps, find a weight you feel confident performing for 10 reps. In the set of 15, reps 1-7 should be no problem, reps 8-12 will take some focus and challenge your barbell stamina, and reps 13-15 should challenge your mental fortitude and barbell technique as you get tired.

Scaling:

Reduce the loading of the barbell to maintain the safety and integrity of the movement.

To reduce the complexity of the movement, reduce the loading and perform a hang clean and push press. Newer athletes should ignore the touch-and-go requirement and instead take a few seconds to establish a sound setup position.

In case of injury or limitation, use a dumbbell or pair of dumbbells. Use a hang power clean instead of a pull from the floor. If there is an overhead limitation, perform the clean only.

Intermediate option:

Same as Rx’d.

Beginner option:

12-9-6 reps for load of:

Clean and jerk

Coaching cues:

Think of the clean and jerk as two jumps. The first jump gets the barbell to the shoulders and the second jump gets the barbell overhead.

Resources:

The Clean and Jerk

The Power Clean and Split Jerk

Workout Tips for Gwen From 220821

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Monday 250113

For time:

1,600-meter run

Rest 3 minutes

800-meter run

Rest 2 minutes

400-meter run

Rest 1 minute

200-meter run

Post time to comments.

Compare to similar 191107.

Stimulus and Strategy:

Try to hit each of today’s running intervals as quickly as your capacity will allow. Today is a day when most athletes can tackle the effort as prescribed. If you are alone, have a goal in mind for each interval. If you are training with a buddy or a group, keep up with someone who will challenge your pace.

Scaling:

To reduce the volume of this effort, cut the distances in half.

Today is a day when most athletes can perform this as prescribed. However, if you are new or less experienced, complete the beginner option.

In case of injury or limitation, for the 1,600-meter run, perform 3,500/5,000 meters on the Echo bike or 1,600/2,000 meters on the rower. 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:

Same as Rx’d.

Beginner option:

For time:

800-meter run

Rest 3 minutes

400-meter run

Rest 2 minutes

200-meter run

Rest 1 minute

100-meter run

Coaching cues:

Check your running posture. Relax your shoulders, keep your torso upright, and set your gaze directly ahead of you. Maintaining a neutral spine and sound running posture will allow for more efficient running technique, reduced fatigue, and improved recovery.

Resources:

Running Workshop: Warm Up With Proper Technique

CrossFit Running Course

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Saturday 250111

Complete as many rounds and reps as possible in 12 minutes of:

5 pull-ups

10 knees-to-elbows

15 goblet squats

♀ 35-lb kettlebell

♂ 53-lb kettlebell

Post total reps to comments.

Stimulus and Strategy:

Today’s workout has a rep scheme like you would find in the benchmark Cindy.   However, in this effort, you don’t have the upper-body pressing movement. Instead, we have a triplet that focuses on the midline and lower-body stamina. Choose options that allow you to perform a single round in 2 minutes or less.

Scaling:

Reduce the loading of the kettlebell to maintain unbroken goblet squats.

Reduce the complexity of the pull-up by performing jumping pull-ups or ring rows. As for the knees-to-elbows, perform knees-to-chest, hanging knee raises, or V-ups. First look to reduce the load of the kettlebell, but if necessary, perform an air squat.

In case of injury or limitation, perform ring rows or a single-arm ring row. For the knees-to-elbows, perform a V-up, sit-up, or plank hold. For the goblet squats, consider an air squat or lunge.

Intermediate option:

Complete as many rounds and reps as possible in 12 minutes of:

5 pull-ups

10 knees-to-chests

15 goblet squats

♀ 26-lb kettlebell

♂ 35-lb kettlebell

Beginner option:

Complete as many rounds and reps as possible in 12 minutes of:

5 ring rows

10 hanging knee raises

15 air squats

Coaching cues:

In the knees-to-elbows, focus on leaning back in your kip swing as you press down against the pull-up bar. This leanback will make it easier to get your knees to your elbows.

Resources:

The Kipping Pull-Up

Kettlebell Goblet Squat

Kipping Hanging Knee Raises

Efficiency Tips: Knees-to-Elbows With Chris Spealler

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