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License: MIT License
Status Code : 504
4 rounds for time of:
Run 400 meters
20 ring dips
Post time to comments.
Compare to 141107.
Scaling:
Watch The Ring Dip and The Kipping Ring Dip and work your efficiency on today’s couplet.
Intermediate Option:
4 rounds for time of:
Run 400 meters
15 ring dips
Beginner Option:
3 rounds for time of:
Run 400 meters
20 jumping ring dips
5 rounds for time of:
50 double-unders
16 dumbbell snatches
♀ 35-lb DB ♂ 50-lb DB
Post time to comments.
Scaling:
This workout is meant to be a sprint. Choose a dumbbell that will allow you to move at maximal speed while maintaining proper mechanics. Go hard.
Intermediate Option:
5 rounds for time of:
40 double-unders
16 dumbbell snatches
♀ 25-lb DB ♂ 35-lb DB
Beginner Option:
5 rounds for time of:
50 single-unders
16 dumbbell snatches
♀ 15-lb DB ♂ 20-lb DB
For time:
100 wall-ball shots
♀ 20-lb ball to 9-ft target
♂ 30-lb ball to 10-ft target
Post time to comments.
Compare to 180327.
Scaling:
This heavy twist on Karen should be relatively quick. If needed, use a lighter ball or slightly lower target. Try for a few large sets early, then hang on for smaller sets until the end.
Intermediate Option:
For time:
100 wall-ball shots
♀ 14-lb ball to 9-ft target
♂ 20-lb ball to 10-ft target
Beginner Option:
For time:
75 wall-ball shots
♀ 6-lb ball
♂ 10-lb ball
Complete as many reps as possible in 8 minutes of:
3 strict handstand push-ups
3 overhead squats
6 strict handstand push-ups
3 overhead squats
9 strict handstand push-ups
3 overhead squats
12 strict handstand push-ups
6 overhead squats
15 strict handstand push-ups
6 overhead squats
18 strict handstand push-ups
6 overhead squats
21 strict handstand push-ups
9 overhead squats
Continue until time expires, adding 3 handstand push-ups each round and 3 overhead squats every 3 rounds.
♀ 105 lb ♂ 155 lb
Scaling:
Today’s movement combo will tax your overhead position. Reduce the reps on the handstand push-ups and/or reduce the load on the barbell in order to work through the earlier rounds with minimal rest.
Intermediate Option:
Complete as many reps as possible in 8 minutes of:
1 strict handstand push-up
3 overhead squats
2 strict handstand push-ups
3 overhead squats
3 strict handstand push-ups
3 overhead squats
4 strict handstand push-ups
6 overhead squats
5 strict handstand push-ups
6 overhead squats
6 strict handstand push-ups
6 overhead squats
7 strict handstand push-ups
9 overhead squats
Continue until time expires, adding 1 handstand push-up each round and 3 overhead squats every 3 rounds.
♀ 95 lb ♂ 135 lb
Beginner Option:
Complete as many reps as possible in 8 minutes of:
3 push-ups
3 overhead squats
6 push-ups
3 overhead squats
9 push-ups
3 overhead squats
12 push-ups
6 overhead squats
15 push-ups
6 overhead squats
18 push-ups
6 overhead squats
21 push-ups
9 overhead squats
Continue until time expires, adding 3 push-ups each round and 3 overhead squats every 3 rounds.
♀ 22 lb ♂ 35 lb
Rest Day
Post thoughts to comments.
The Chief
Max rounds in 3 minutes of:
3 power cleans
6 push-ups
9 squats
♀ 95 lb ♂135 lb
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Compare to 130203.
Scaling:
Reduce the load and number of cycles. Intermediate athletes should aim to complete 3+ rounds per cycle.
Intermediate Option:
Max rounds in 3 minutes of:
3 power cleans
6 push-ups
9 squats
♀ 85 lb ♂125 lb
Rest 1 minute. Repeat for a total of 5 cycles.
Beginner Option:
Max rounds in 3 minutes of:
3 dumbbell power cleans
6 push-ups
9 squats
♀ 15-lb DBs ♂20-lb DBs
Rest 1 minute. Repeat for a total of 3 cycles.
3 rounds, each for time of:
15 clean and jerks
30-calorie bike
Rest 2:00
♀ 85 lb ♂ 125 lb
Post each round time to comments.
Scaling:
Today we have a slightly lighter barbell than Grace. Beginners should look back to last month’s Grace effort and load the bar appropriately.
Intermediate Option:
3 rounds, each for time of:
15 clean and jerks
30-calorie bike
Rest 2:00
♀ 65 lb ♂ 95 lb
Beginner Option:
3 rounds, each for time of:
10 clean and jerks
20-calorie bike
Rest 2:00
♀ 45 lb ♂ 65 lb
With an 18-minute running clock, complete:
21-15-9 reps of:
Thrusters
Lateral burpees over the bar
Sit-ups
♀ 65 lb ♂95 lb
In the remaining time, establish a max weight of the complex:
1 power clean + 1 hang squat clean
Join thousands of athletes participating in Forging Youth Resilience's annual IGNITE fundraiser to celebrate fitness as a pathway toward positive mental health for under-resourced youth.
Post time of the triplet and max load to comments.
Forging Youth Resilience Fundraiser, May 1-31
Thousands of CrossFit athletes around the world will be performing the IGNITE workout during the month of May – Mental Health Awareness Month. Proceeds from the event support Forging Youth Resilience programs bringing fitness, nutrition, and mentorship to youth who otherwise would not have access to these services. To learn more about the event or start fundraising, visit Forging Youth Resilience.
Scaling:
Reduce the weight on the thrusters. If you’re new to weightlifting, watch “The Power Clean” and “The Hang Squat Clean,” and start with an empty barbell on the barbell complex. Add weight only if you’re able to maintain proper mechanics.
Beginner Option:
With an 18-minute running clock, complete:
21-15-9
Thrusters
Lateral burpees over the bar
Sit-ups
♀ 35 lb ♂ 45 lb
In the remaining time, establish a max weight of the complex:
1 power clean + 1 hang squat clean
Rest Day
Post thoughts to comments.
Rest Day
Post thoughts to comments.
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 strict bar muscle-ups
♀ 205-lb deadlift
♂ 315-lb deadlift
Post rounds completed to comments.
Similar to 180616.
Scaling:
This couplet combines a heavy weightlifting movement and a high-skill gymnastics movement. Pick a deadlift weight that is heavy but can be performed unbroken in the beginning. Modify the muscle-up to a pulling movement that is challenging for you.
Intermediate Option:
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
3 bar muscle-ups
♀ 185-lb deadlift
♂ 275-lb deadlift
Beginner Option:
Complete as many rounds as possible in 12 minutes of:
5 deadlifts
5 jumping chest-to-bar pull-ups
♀ 105-lb deadlift
♂ 155-lb deadlift
For time:
10 squat snatches, ♀ 75 lb ♂ 115 lb
10 squat snatches, ♀ 85 lb ♂ 125 lb
10 squat snatches, ♀ 95 lb ♂ 135 lb
Post time to comments.
Scaling:
Reduce the load on each set to maintain solid mechanics while pushing the intensity.
Intermediate Option:
For time:
10 squat snatches, ♀ 65 lb ♂ 95 lb
10 squat snatches, ♀ 75 lb ♂ 115 lb
10 squat snatches, ♀ 85 lb ♂ 125 lb
Beginner Option:
For time:
10 squat snatches, PVC pipe or dowel
10 squat snatches, empty barbell ♀ 35 lb ♂ 45 lb
10 squat snatches, ♀ 45 lb ♂ 55 lb
Clovis
For time:
Run 10 miles
150 burpee pull-ups
Partition the run and burpee pull-ups as needed.
Post time to comments.
Compare to 121111.
Scaling:
This workout is a mental and physical grind. If you are not accustomed to this running volume, significantly reduce the distance. Partition the work in order to sustain intensity.
Intermediate Option:
For time:
Run 5 miles
100 burpee pull-ups
Partition the run and burpee pull-ups as needed.
Beginner Option:
For time:
Jog 2 miles
75 burpees
Partition the run and burpees as needed.
Complete as many rounds as possible in 20 minutes of:
2 rope climbs, 15-ft.
20 single-leg squats, alternating
40 double-unders
Post rounds completed to comments.
Compare to 210819.
Scaling:
Today we are working on high-skill movements. Take a look at “Pistol Variations” and practice proper technique in the single-leg squats. Intermediate athletes can do this workout as written.
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
2 rope climbs, lying to standing
20 squats
40 single-unders
Rest Day
Post thoughts to comments.
Split jerk 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.
Compare to 220405.
Scaling:
Most athletes can attempt the split jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.
Lucas Zepeda performs Age-Group Quarterfinals Test 3 at CrossFit Santa Cruz. AGQF Test 3: For time: 50 shuttle runs, 7 rope climbs, 25 bench presses, 7 rope climbs, 50 shuttle runs.
Split jerk 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.
Compare to 220405.
Scaling:
Most athletes can attempt the split jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.
Rest Day
Post thoughts to comments.
Split jerk 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.
Compare to 220405.
Scaling:
Most athletes can attempt the split jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.
Lucas Zepeda performs Age-Group Quarterfinals Test 3 at CrossFit Santa Cruz. AGQF Test 3: For time: 50 shuttle runs, 7 rope climbs, 25 bench presses, 7 rope climbs, 50 shuttle runs.
Rest Day
Post thoughts to comments here.
15 minutes to drill the press to handstand
Then,
15 minutes to build to a heavy single power snatch
Post press-to-handstand drills completed and snatch load to comments.
Scaling:
Watch Press to Handstand Progression: Plate Drill and Annie’s Press to Handstand Progression and work on the skill. For the second portion of your session, watch The Power Snatch and focus on going heavy from the ground to overhead. Beginners may choose skills practice such as plank holds or handstands. All athletes can go heavy in the power snatch, with newer athletes focusing on solid mechanics.
Sadie Jane
Complete as many rounds as possible in 23 minutes:
16 shuttle runs (each 25-ft length is 1 rep)
9 bar-facing burpees
3 power cleans
♀125 lb ♂ 185 lb
Sadie Jane Huffer, 37, died on Feb. 17, 2023, when a roof collapsed in Anchorage, Alaska, at Turnagain CrossFit.
Huffer was a beloved wife, mother, daughter, and friend. She was born in Seattle, Washington, and ended up in Anchorage for college at the University of Alaska. Huffer graduated with a bachelor's and master's degree in social work and went on to become a Licensed Clinical Social Worker.
Described by loved ones as sensitive, loving, and caring, her hobbies included knitting, blueberry picking, making bread, smoking salmon, and working out at Turnagain CrossFit.
Huffer is survived by her husband, John Paul; children, Tyler, Blaise, and Jane; sisters, Sarah Ransom and Samantha Lamphier; and parents, Denise and Ted Smith.
A memorial workout event is being held by Huffer's Turnagain CrossFit family on April 8, at 7 p.m. at the Dome in Anchorage. To help Huffer's family during this time, you may donate here.
Scaling:
Most athletes should be able to maintain the format and rep scheme of this workout. Reduce the load on the power cleans to a weight that allows you to maintain solid mechanics. Quick singles are acceptable.
Intermediate Option:
Complete as many rounds as possible in 23 minutes:
16 shuttle runs (each 25-ft length is 1 rep)
9 bar-facing burpees
3 power cleans
♀105 lb ♂ 155 lb
Beginner Option:
Complete as many rounds as possible in 23 minutes:
16 shuttle runs (each 25-ft length is 1 rep)
9 bar-facing burpees
3 power cleans
♀55 lb ♂ 75 lb
Rest Day
Post thoughts to comments.
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories.
Rest 3 minutes between rounds.
♀ 125-lb front squat, 30-in box
♂ 185-lb front squat, 36-in box
Post calories rowed each round to comments.
Compare to 180217.
Scaling:
Pick loads, rep numbers, and a box height that allow you to get through the squats and jumps with a minute or so to row. However, you should need to sprint through the squats and box jumps to earn that time. The 3-minute rest will let you recover to sprint again in the next interval. Adjust after the first round if needed.
Intermediate Option:
Five 3-minute rounds of:
10 front squats
10 box jumps
Row for max calories.
Rest 3 minutes between rounds.
♀ 95-lb squat, 24-in box
♂ 135-lb squat, 30-in box
Beginner Option:
Four 3-minute rounds of:
10 front squats
10 box step-ups
Row for max calories.
Rest 3 minutes between rounds.
♀ 55-lb squat, 16-in box
♂ 75-lb squat, 20-in box
Rest Day
Post thoughts to comments.
Clean and jerk 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 220718.
Scaling:
Experienced athletes should pick loads that allow them to attempt a new PR in the later sets. Newer athletes should maintain the single repetitions of the clean and jerk, but focus on mechanics for each rep.
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Post total distance rowed to comments.
Compare to 211003.
Scaling:
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.
Intermediate Option:
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Beginner Option:
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
With a running clock, every minute perform 1 deadlift and add weight. Women increase by 10 lb, men increase by 20 lb after each successful lift.
Start with a 185-lb barbell for women and a 275-lb barbell for men, and deadlift for as long as possible.
Post heaviest deadlift to comments.
Scaling:
Intermediate athletes can maintain the format of this workout, but start with a lighter load in order to get through 10+ rounds. Newer athletes should ignore the clock and spend more time practicing the deadlift.
Beginner Option:
Deadlift 1-1-1-1-1-1-1-1-1-1 reps
For 20 minutes:
Run 1 mile
In the remaining time, complete as many rounds as possible of:
7 strict toes-to-bars
14 handstand shoulder taps
Post reps completed to comments.
Scaling:
Deconditioned athletes can take a stopwatch on a 4-minute walk or jog, then turn around and return for a modified mile run. The gymnastics portion of this workout can be reduced to hanging knee raises and plank shoulder taps.
Beginner Option:
For 15 minutes:
Jog 800 meters
In the remaining time, complete as many rounds as possible of:
7 strict hanging knee raises
14 plank shoulder taps
For time:
Run 800 meters
Then, 50-40-30-20-10 reps of the couplet:
Wall ball
Box jump
Then, run 800 meters
♀ 14-lb ball, 20-in box
♂ 20-lb ball, 24-in box
Post time to comments.
Scaling:
Newer athletes should reduce the volume on the couplet in order to keep intensity high and complete the work in the 18-22 minute range.
Intermediate Option:
For time:
Run 800 meters
Then, 50-40-30-20-10 reps of the couplet:
Wall ball
Box jump
Then, run 800 meters
♀ 10-lb ball, 20-in box
♂ 14-lb ball, 24-in box
Beginner Option:
For time:
Run 400 meters
Then, 40-30-20-10 reps of the couplet:
Wall ball
Box jump
Then, run 400 meters
♀ 6-lb ball, 12-in box
♂ 10-lb ball, 20-in box
Complete as many rounds as possible in 20 minutes of:
20 weighted box step-ups
20 weighted walking lunges
40 weighted sit-ups (single dumbbell)
♀ 25-lb DBs, 20-in box
♂ 35-lb DBs, 24-in box
Scaling:
Athletes of all levels should attempt to hold a consistent pace throughout today’s workout. Newer athletes can reduce the load or drop it entirely in order to keep moving.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20 weighted box step-ups
20 weighted walking lunges
40 weighted sit-ups (single dumbbell)
♀ 20-lb DBs, 20-in box
♂ 30-lb DBs, 24-in box
Beginner Option:
4 rounds for time of:
20 box step-ups
20 walking lunges
40 sit-ups
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Post total distance rowed to comments.
Compare to 211003.
Scaling:
There is no need to modify the structure of this workout. Fatigue will become an issue as the rounds progress, so less fit athletes should decrease the number of rounds. Vary your intensity as the intervals change. When the work times are shorter, row harder.
Intermediate Option:
On a 20-minute clock, 4 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Beginner Option:
On a 15-minute clock, 3 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks
♀ 35-lb DBs ♂ 50-lb DBs
Post rounds completed and dumbbell load to comments.
Compare to 160415.
Scaling:
Athletes should shoot to complete 5+ rounds of this dumbbell DT variation. Reduce the loading on the dumbbells in order to complete a full complex with minimal rest when fresh.
Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks
♀ 25-lb DBs ♂ 35-lb DBs
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks
♀ 10-lb DBs ♂ 15-lb DBs
Split jerk 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.
Compare to 220405.
Scaling:
Most athletes can attempt the split jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.
Lucas Zepeda performs Age-Group Quarterfinals Test 3 at CrossFit Santa Cruz. AGQF Test 3: For time: 50 shuttle runs, 7 rope climbs, 25 bench presses, 7 rope climbs, 50 shuttle runs.
Split jerk 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.
Compare to 220405.
Scaling:
Most athletes can attempt the split jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.
Lucas Zepeda performs Age-Group Quarterfinals Test 3 at CrossFit Santa Cruz. AGQF Test 3: For time: 50 shuttle runs, 7 rope climbs, 25 bench presses, 7 rope climbs, 50 shuttle runs.
Rest Day
Post thoughts to comments.
5 rounds for time of:
Row 500 meters
15 bench presses
♀ 95 lb ♂ 135 lb
Post time to comments.
Compare to 190809.
Scaling:
Watch The Bench Press and Rowing for points of performance prior to warming up. Spend time in the warm-up working up to a load that will allow you to complete 10 consecutive bench presses.
Intermediate Option:
5 rounds for time of:
Row 500 meters
15 bench presses
♀ 75 lb ♂ 115 lb
Beginner Option:
3 rounds for time of:
Row 500 meters
15 bench presses
♀ 45 lb ♂ 75 lb
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Post time to comments.
Compare to 210721.
Scaling:
This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and modify the movements for the exercises you struggle with. Try to avoid any one exercise taking more than 8 minutes.
Intermediate Option:
For time:
60 pull-ups
60 push-ups
100 sit-ups
100 squats
Beginner Option:
For time:
50 ring rows
50 knee push-ups
50 sit-ups
50 squats
Rest Day
Post thoughts to comments.
Rest Day
Post thoughts to comments.
10 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
Post your choice of exercises and times of each round to comments.
Compare to 130830.
Scaling:
Pick your poison. Today’s metabolic conditioning workout provides an opportunity for you to work on your weakness. Two minutes between efforts is plenty of time to recover in order to attack each sprint at 85-95% effort. Beginners can reduce the overall volume.
Beginner Option:
5 rounds with a 2-minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters
For time:
70 burpees
50 kettlebell swings
30 chest-to-bar pull-ups
♀ 35-lb KB ♂ 53-lb KB
Post time to comments.
Scaling:
Push the pace on today’s chipper-style workout. Newer athletes can reduce the weight and reps in order to complete each movement in 1-3 sets.
Intermediate Option:
For time:
70 burpees
50 kettlebell swings
20 chest-to-bar pull-ups
♀ 35-lb KB ♂ 53-lb KB
Beginner Option:
For time:
40 burpees
30 kettlebell swings
20 ring rows
♀ 13-lb KB ♂ 26-lb KB
Split jerk 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.
Compare to 220405.
Scaling:
Most athletes can attempt the split jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.
Lucas Zepeda performs Age-Group Quarterfinals Test 3 at CrossFit Santa Cruz. AGQF Test 3: For time: 50 shuttle runs, 7 rope climbs, 25 bench presses, 7 rope climbs, 50 shuttle runs.
Split jerk 5-5-3-3-3-1-1-1-1 reps
Post loads to comments.
Compare to 220405.
Scaling:
Most athletes can attempt the split jerk sets. Experienced athletes can go as heavy as possible, while newer athletes can use this workout as an opportunity to drill the movement.
Lucas Zepeda performs Age-Group Quarterfinals Test 3 at CrossFit Santa Cruz. AGQF Test 3: For time: 50 shuttle runs, 7 rope climbs, 25 bench presses, 7 rope climbs, 50 shuttle runs.
Push press 5-5-3-3-3-1-1-1-1-1 reps
Post loads to comments.
Compare to 140312.
Scaling:
Ideally, each set will be as heavy as possible, but newer athletes should start light and slowly add weight as they become comfortable.
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