🕷️ Crawler Inspector

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Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 155 (from laksa026)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa155.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.crossfit.com/workout/\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.crossfit.com/workout/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.crossfit.com\/workout\/","crawl_time":1775860022,"first_indexed_time":1456505948,"http_code":200,"src_unparsed":"com,crossfit!www,\/workout\/ s443","src_root_hash":"16355418307828711355","history_drop_reason":null,"meta_title":"CrossFit's Workout Of The Day","meta_descriptions":["Train with purpose using CrossFit's daily workouts. Access different workout levels, strategy tips, and coaching cues. Explore our Workout of the Day!"],"attrs_boilerpipe_text":"Friday 260410\nKelly\n5 rounds for time of:\n400-meter run\n30 box jumps\n30 wall-ball shots\n♀ 14-lb medicine ball to a 9-foot target and a 20-inch box\n♂ 20-lb medicine ball to a 10-foot target and a 24-inch box\nCompare to\n240330\n.\nPost time to comments.\nStimulus and Strategy:\nToday's workout is the CrossFit benchmark Kelly. Kelly is a long grind, but the goal is to keep moving throughout. This workout rewards consistency. If you need to take a few extra breaths, do so during your transition to the next movement. Maintain large chunks of box jumps and wall-ball shots. Try to keep moving on the box jumps and perform the wall-ball shots in 2 sets or fewer in each round. You can recover a bit on the run, but don't take longer than 2:15. You can afford to run a little slower if it means faster and bigger sets on the other movements. If scaled correctly, a single round should take no more than 6 minutes to complete.\nIntermediate option:\n4\nrounds for time of:\n400-meter run\n20\nbox jumps\n30 wall-ball shots\n♀\n10\n-lb medicine ball to a 9-foot target and a 20-inch box\n♂\n14\n-lb medicine ball to a 10-foot target and a 24-inch box\nBeginner option:\n4\nrounds for time of:\n200\n-meter run\n20\nbox jumps\n20\nwall-ball shots\n♀\n6\n-lb medicine ball to an\n8\n-foot target and a\n12\n-inch box\n♂\n10\n-lb medicine ball to a\n9\n-foot target and a\n12\n-inch box\nResources:\nRunning | Change in Support Drill\nThe Box Jump\nThe Wall-Ball Shot\nWatch “Kelly Kelly Does Kelly”\nFind a gym near you:\nView the CrossFit map\nThursday 260409\nRest Day\nRest in Peace, Rob Orlando\nRob Orlando, four-time CrossFit Games competitor, founder of Hybrid Athletics, and the man behind the legendary Pig, died this week after a two-year battle with cancer. He was 50. This video is our tribute to a true force in the CrossFit community and the legacy he leaves behind.\nFind a gym near you:\nView the CrossFit map\nWednesday 260408\nFront squat 3-3-3-3-3 reps\nCompare to\n260120\n.\nPost loads to comments.\nStimulus and Strategy:\nToday, you get to lift heavy relative to your capacity. The effort should require all of your focus and attention to execute each set. Look back to Jan. 20, 2026, to see your most recent 3-rep front squat. Or if you are familiar with a recent 1-rep-max front squat, lift around 70% or more. Perform a new set every 3-4 minutes to give ample rest between lifts. If you don't feel like you need that much rest, go heavier as long as mechanics allow.\nIntermediate option:\nSame as Rx'd.\nBeginner option:\nSame as Rx'd.\nResources:\nThe Front Squat\nFind a gym near you:\nView the CrossFit map\nTuesday 260407\nComplete as many rounds and reps as possible in 15 minutes of:\n3 wall walks\n15 burpees\n60 double-unders\nPost total reps to comments.\nStimulus and Strategy:\nToday, we have a fast-paced workout. Try to complete each of the three movements in 3 minutes or less to start. Be prepared for the wall walks to make the burpees more challenging as you start to fatigue; scale as needed to maintain the intended time domain. Make sure you keep your shoulders relaxed during the double-unders to give them a break before going back to the wall walks.\nIntermediate option:\nComplete as many rounds and reps as possible in 15 minutes of:\n2\nwall walks\n15 burpees\n40\ndouble-unders\nBeginner option:\n3 rounds for time of:\n3\ninchworm + push-ups\n10\nburpees\nor up-downs\n40 single\n-unders\nRest 1 minute between rounds.\nResources:\nThe Wall Walk\nThe Burpee\nThe Double-Under\nThe Inchworm + Push-Up\nThe Up-Down\nThe Single-Under\nFind a gym near you:\nView the CrossFit map\nMonday 260406\nFor time:\n800-meter run\n80 pull-ups\n80 deadlifts\n800-meter run\nPartition the pull-up and deadlift reps any way.\n♀ 95-lb barbell\n♂ 135-lb barbell\nPost time to comments.\nStimulus and Strategy:\nThis is a high-rep and grippy workout. Keep in mind, we did pull-ups on Saturday, but at a lower intensity. This redundancy is intentional, but if you are sore, consider reducing the reps or decreasing the difficulty of the movement to keep intensity high. The deadlifts are light, but the volume will fatigue the posterior, making the last run so much fun. Buckle up for a fight when you hit the last 400 meters. Try to complete both runs between 3:30 and 4:30. The pull-ups and deadlifts should be completed in under 10 minutes and can be partitioned any way. For scaling, consider what can be completed in under 1 minute, and that rep scheme or movement variation will be your prescription. Examples per minute include 10 pull-ups\/10 deadlifts (8 minutes of work), 8 pull-ups\/8 deadlifts (10 minutes). If you cannot sustain a cadence of 8\/8, reduce volume and or modify the movement selection. The first half of this workout should feel manageable. The second half is the real test.\nIntermediate option:\nFor time:\n800-meter run\n60\npull-ups\n60\ndeadlifts\n800-meter run\nPartition the pull-up and deadlift reps any way.\n♀\n75\n-lb barbell\n♂\n115\n-lb barbell\nBeginner option:\n3 rounds for time of:\n200\n-meter run\n20 jumping\npull-ups\n20\ndeadlifts\n200\n-meter run\n♀\n35\n-lb barbell\n♂\n45\n-lb barbell\nResources:\nPose Running Drills | Pose Alignment\nThe Kipping Pull-Up\nThe Deadlift\nThe Jumping Pull-Up\nFind a gym near you:\nView the CrossFit map\nSaturday 260404\nFor time:\n21 L pull-ups\n42 thrusters\n18 L pull-ups\n36 thrusters\n15 L pull-ups\n30 thrusters\n12 L pull-ups\n24 thrusters\n9 L pull-ups\n18 thrusters\n♀ 35-lb barbell\n♂ 45-lb barbell\nPost time to comments.\nStimulus and Strategy:\nThis workout will be a grind for most athletes. Expect the L pull-ups to be the most challenging, but if you have the capacity, give them a try, even if you need to reduce the reps or use a band. On the thrusters, try for big sets. You can almost always do another rep with the empty bar — you may not want to, but today is the day to go for it.\nIntermediate option:\nFor time:\n12 strict\npull-ups\n30\nthrusters\n9 strict\npull-ups\n24\nthrusters\n6 strict\npull-ups\n18\nthrusters\n3 strict\npull-ups\n12\nthrusters\n1 strict\npull-up\n6\nthrusters\n♀ 35-lb barbell\n♂ 45-lb barbell\nBeginner option:\nFor time:\n15 ring rows\n15\nthrusters\n12 ring rows\n12\nthrusters\n9 ring rows\n9\nthrusters\n6 ring rows\n6\nthrusters\n3 ring rows\n3\nthrusters\n♀\n15\n-lb barbell\n♂\n25\n-lb barbell\nResources:\nThe L Pull-Up\nThe Thruster\nThe Strict Pull-Up\nThe Ring Row\nFind a gym near you:\nView the CrossFit map\nFriday 260403\n8 rounds for time of:\n5 box jump-overs\n5 hang power cleans\n♀ 155-lb barbell and a 24-inch box\n♂ 225-lb barbell and a 30-inch box\nPost time to comments.\nStimulus and Strategy:\nToday, we have taller box jumps paired with heavy hang power cleans. Expect this to be a very high-power output workout that will challenge you more with each round. Choose a weight and height that allows you to maintain unbroken sets through the first several rounds. Be prepared to take a quick break after each set of box jumps to ensure you’re ready for that heavy barbell. Set that hook grip and get full hip extension on each rep.\nIntermediate option:\n8 rounds for time of:\n5 box jump-overs\n5 hang power cleans\n♀\n105\n-lb barbell and a\n20\n-inch box\n♂\n155\n-lb barbell and a\n24\n-inch box\nBeginner option:\n8 rounds for time of:\n5 box\nstep\n-overs\n5 hang power cleans\n♀\n35\n-lb barbell and a\n16\n-inch box\n♂\n45\n-lb barbell and a\n20\n-inch box\nResources:\nBox Jump-Over Variations\nThe Hang Power Clean\nThe Box Step-Over\nFind a gym near you:\nView the CrossFit map\nWednesday 260401\nPush press 3-2-2-1-1-1 reps\nCompare to similar\n230509\n,\n250120\n, and\n260323\n.\nPost your loads to comments.\nStimulus and Strategy:\nToday's heavy day focuses on building strength overhead. Compare to your last heavy push press and use it to help gauge the loads you pick today. Build to a challenging single push press over the course of 6 sets, starting with a set of 3, then 2 sets of 2, and finally, 3 singles, building in load. Start at around 75% or more of your 1-rep max for the set of 3, and try for a PR on the second or third single, if you’re feeling good with sound mechanics.\nIntermediate option:\nSame as Rx'd.\nBeginner option:\nPush press\n3-3-3-3-3-3\nreps\nResources:\nThe Push Press\nFind a gym near you:\nView the CrossFit map\nTuesday 260331\n3 rounds for time of:\n400-meter run\n30 kettlebell snatches\n20 kettlebell swings\n♀ 35-lb kettlebell\n♂ 53-lb kettlebell\nPost time to comments.\nStimulus and Strategy:\nToday's workout is a triplet that will tax your overall conditioning. A unique component is that the movements are redundant in their functions, and will place a significant demand on the posterior chain and grip. Switch hands as needed on the kettlebell snatches, but try to get through each round of snatches and swings unbroken or with one short break. Resist the urge to pace yourself on the run and push hard.\nIntermediate option:\n3 rounds for time of:\n400-meter run\n30 kettlebell snatches\n20 kettlebell swings\n♀\n26\n-lb kettlebell\n♂\n35\n-lb kettlebell\nBeginner option:\n3 rounds for time of:\n200\n-meter run\n20 dumbbell\nsnatches\n10 dumbbell\nswings\n♀\n15\n-lb dumbbell\n♂\n25\n-lb dumbbell\nResources:\nRunning | Pulling and Foot Tapping\nThe Kettlebell Snatch\nThe Kettlebell Swing\nThe Dumbbell Snatch\nThe Dumbbell Swing\nFind a gym near you:\nView the CrossFit map\nMonday 260330\nFor reps:\nTabata air squats\nTabata push-ups\nTabata AbMat sit-ups\nTabata walking lunges\nEach Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rounds.\nPost total reps to comments.\nStimulus and Strategy:\nToday's workout is made up of four back-to-back Tabata intervals. The Tabata interval is 8 rounds of 20 seconds of work, followed by 10 seconds of rest for each movement. Push to keep moving for as much of each 20-second effort as possible, shooting for at least 8 reps per interval. Expect the push-ups to be the most challenging. Rest as needed, but always try to squeeze out one more rep.\nIntermediate option:\nSame as Rx'd.\nBeginner option:\nFor reps:\nReverse\nTabata air squats\nReverse\nTabata push-ups\nReverse\nTabata AbMat sit-ups\nReverse\nTabata walking lunges\nEach\nreverse\nTabata interval is\n10 seconds\nof work followed by\n20 seconds\nof rest for 8 rounds.\nResources:\nThe Air Squat\nThe Push-Up\nThe AbMat Sit-Up\nThe Walking Lunge\nFind a gym near you:\nView the CrossFit map\nWednesday 260325\n5 rounds for time of:\n2 rope climbs to 15 feet\n15 GHD sit-ups\n20 box jumps*\n*Step down from the box.\n♀ 20-inch box\n♂ 24-inch box\nPost time to comments.\nStimulus and Strategy:\nThis triplet is all bodyweight movement, but it will boost your heart rate and leave your legs feeling heavy. Shoot to complete the early rounds in 3 minutes or less to account for fatigue later on. Finish the rope climbs in under 1 minute. If you have a rope climb, but not 2 in less than 60 seconds, scale to 1 rep per round. Otherwise, scale to a pull-to-stand and work on keeping the hips off the ground. The GHD sit-up sets should be fast. If you haven't been on the GHD recently, scale to parallel. If you've never been on it, practice a few as you warm up, but perform either weighted or unweighted AbMat sit-ups in the workout. Use the box jumps to either recover or push the pace, depending on how you're feeling. Complete the reps in less than 90 seconds or scale the height of the jump, even if it's to just a few inches off the floor.\nIntermediate option:\n5 rounds for time of:\n1\nrope climb to 15 feet\n10\nGHD sit-ups\nto parallel\n20 box jumps*\n*Step down from the box.\n♀ 20-inch box\n♂ 24-inch box\nBeginner option:\n5 rounds for time of:\n3 pull-to-stands\n10 AbMat sit-ups\n15 box step-ups\n*\n*Step down from the box.\n♀\n12\n-inch box\n♂\n12\n-inch box\nResources:\nThe Rope Climb (Basket)\nThe Rope Climb (Wrapping)\nThe GHD Sit-Up\nThe Box Jump\nThe GHD Sit-Up Progression\nThe AbMat Sit-Up\nThe Modified Rope Climb | Pull-to-Stand\nThe Box Step-Up\nFind a gym near you:\nView the CrossFit map\nTuesday 260324\n4 rounds for time of:\nRun 800 meters\nRest 3 minutes between rounds.\nCompare to\n241102\n.\nPost times to comments.\nStimulus and Strategy:\nIn today's workout, you'll perform 4 running intervals. Push each run as hard as your capacity allows. With 3 minutes of rest between each run, you'll have plenty of time to recover before the next effort. The rest will make this workout more challenging because you can hit each run at around the same time. Advanced athletes should push the pace from the first interval and hang on. Less experienced athletes should feel out the first interval and increase their pace across if possible.\nIntermediate option:\nSame as Rx'd.\nBeginner option:\n4 rounds for time of:\nRun\n600\nmeters\nRest 3 minutes between rounds.\nResources:\nPose Running Drills | Lean and Pull\nPose Running Drills | Pose Alignment\nFind a gym near you:\nView the CrossFit map\nMonday 260323\nEvery 5 minutes for 7 sets, for load:\n3 push presses\n2 push jerks\n1 split jerk\nAdd weight each set.\nCompare to similar\n251124\n.\nPost loads to comments.\nStimulus and Strategy:\nToday, you’ll take on a shoulder-to-overhead complex that has you completing 3 push presses, 2 push jerks, and 1 split jerk without putting down the bar. Build to a heavy set of the complex with all sets at 60% or more of your 1-rep-max jerk. Shoot to lift the heaviest load in your fifth or sixth set to have options to either go heavier if it goes well or reduce load and move better in the final sets. Take the bar from the rack and lift every 5 minutes. Spend some time drilling the push press and push jerk and practicing split-jerk footwork before beginning the workout sets. Focus on opening those hips to get the most power out of every lift.\nIntermediate option:\nSame as Rx'd.\nBeginner option:\nEvery 5 minutes for 7 sets, for load:\n3\nstrict presses\n2\npush presses\n1\npush\njerk\nAdd weight each set.\nResources:\nThe Push Press\nThe Push Jerk\nThe Split Jerk\nThe Strict (or Shoulder) Press\nFind a gym near you:\nView the CrossFit map\nSaturday 260321\n2 rounds for time of:\n15 shuttle runs\n35 toes-to-bars\n15 shuttle runs\n25 strict pull-ups\nOne shuttle run is 25 feet out and 25 feet back.\nPost time to comments.\nStimulus and Strategy:\nThis is a longer workout that will challenge your endurance, stamina, and grip. To move through this workout as efficiently as possible, consider breaking the toes-to-bars and strict pull-ups into smaller sets, coupled with quick breaks to avoid muscular failure early on. Move through the shuttle runs at a quick pace; scale as needed to complete each set in under 2 minutes. Complete the toes-to-bars and pull-ups each in 3 minutes or less.\nIntermediate option:\n2 rounds for time of:\n15 shuttle runs\n25\ntoes-to-bars\n15 shuttle runs\n15\nstrict pull-ups\nOne shuttle run is 25 feet out and 25 feet back.\nBeginner option:\n2 rounds for time of:\n5\nshuttle runs\n25 hanging knee raises\n5\nshuttle runs\n15 ring rows\nOne shuttle run is 25 feet out and 25 feet back.\nResources:\nShuttle Run Tips\nThe Kipping Toes-to-Bar\nThe Strict Pull-Up\nThe Kipping Hanging Knee Raise\nThe Ring Row\nFind a gym near you:\nView the CrossFit map\nFriday 260320\nHang power snatch 2-2-2-2-2-2-2-2-2-2 reps\nCompare to similar\n230122\n.\nPost loads to comments.\nStimulus and Strategy:\nToday's workout is a heavy day. Keep in mind that heavy is relative to each athlete. Be sure to keep track of your heaviest lift, so you can compare it to future lifts. Start between 60-70% of your 1-rep max, and take small jumps, building from there. Rest about 2 minutes between sets. Increase loading across each lift if possible. If you miss a lift, reduce the weight and make the needed corrections before building back up.\nIntermediate option:\nSame as Rx'd.\nBeginner option:\nSame as Rx'd.\nResources:\nThe Hang Power Snatch\nFind a gym near you:\nView the CrossFit map\nThursday 260319\nRest Day\nYour First Month of CrossFit: Why Going Slow Gets You There Faster\nThe athletes who rush to heavy weights and high intensity in their first weeks of CrossFit inevitably plateau, while their peers who focus on mechanics continue progressing for years. Your first 30 days aren't about proving yourself; they're about building the foundation that determines how far you'll ultimately go. Here's why mastering the basics is the smartest investment you can make in your fitness.\nFind a gym near you:\nView the CrossFit map\nWednesday 260318\nComplete as many rounds and reps as possible in 8 minutes of:\n10 overhead squats\n5 chest-to-bar pull-ups\n♀ 65-lb barbell\n♂ 95-lb barbell\nPost rounds and reps to comments.\nStimulus and Strategy:\nToday we have 8 minutes of fast transitions — 100+ total reps, and no rest for the shoulders or grip. Think 80+ overhead squats and 40+ chest-to-bar pull-ups. This is a lot of work in a short time. Make it a goal to hold a round every minute, shooting for 8 rounds. Overhead squat loading must allow for straight arms overhead and a full depth, flat foot position at the bottom of the squat. Due to the expectation of fast transitions, the chest-to-bar option needs to be relatively easy for the first half of the workout, but as fatigue sets in, it will quickly become more challenging. For advanced athletes, shoot for 40-second rounds.\nIntermediate option:\nComplete as many rounds and reps as possible in 8 minutes of:\n10 overhead squats\n3\nchest-to-bar pull-ups\n♀\n55\n-lb barbell\n♂\n75\n-lb barbell\nBeginner option:\nComplete as many rounds and reps as possible in 8 minutes of:\n10 overhead squats\n5\nring rows\n♀\n35\n-lb barbell\n♂\n45\n-lb barbell\nResources:\nThe Overhead Squat\nThe Chest-to-Bar Pull-Up\nThe Ring Row\nFind a gym near you:\nView the CrossFit map\nTuesday 260317\nAnnie\n50-40-30-20-10 reps for time of:\nDouble-unders\nAbMat sit-ups\nThen, complete the following post-workout skill work.\nEvery minute on the minute for 6 minutes:\n25-foot handstand walk\nCompare to\n230104\n.\nPost time to comments.\nStimulus and Strategy:\nToday's workout is a fast, simple benchmark that will allow you to recover while still bringing intensity. Look at your previous attempt to compare the score. Scale the double-unders to allow for a fast pace. Reduce reps first, and then substitute single-unders if needed. Perform the skill work after the workout when you have had an opportunity to return to equilibrium. Use this time to practice positioning and technique. Don’t blaze through with “sloppy” technique.\nIntermediate option:\nSame as Rx'd.\nBeginner option:\n30-20-10\nreps for time of:\nSingle\n-unders\nAnchored\nsit-ups\nResources:\nThe Double-Under\nThe AbMat Sit-Up\nThe Handstand Walk\nThe Single-Under\nThe Anchored Sit-Up\nFind a gym near you:\nView the CrossFit map\nMonday 260316\nTopsy\nComplete as many rounds and reps as possible in 25 minutes of:\n3 muscle-ups\n8 thrusters\n17-calorie row\n♀ 75-lb barbell\n♂ 115-lb barbell\nCompare to\n250627\n.\nPost rounds and reps to comments.\nStimulus and Strategy:\nToday's workout is in honor of McCoy “Topsy” Turner. Turner was a beloved member of the CrossFit community and a former Seminar Staff Flowmaster, who died by suicide on March 8, 2025, after a long battle with complex post-traumatic stress. Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 seminars and exemplified excellence and service. Known for his warmth, kindness, and extreme selflessness, he touched the lives of many. Turner is survived by his sons, Brodie and Tommy.\nThis Hero workout is a triplet where you should attempt to move at a consistent pace throughout. Choose a thruster loading and ring muscle-up volume that allows you to complete unbroken sets each round. Row at a pace that allows for some recovery. Since this is a Hero workout, attempt it Rx'd if you can perform the movements safely and effectively, even if the intended stimulus is not met. Embrace the challenge.\nIntermediate option:\nComplete as many rounds and reps as possible in 25 minutes of:\n3\njumping\nmuscle-ups\n8 thrusters\n17-calorie row\n♀\n55\n-lb barbell\n♂\n75\n-lb barbell\nBeginner option:\nEvery 5 minutes for 25 minutes, complete:\n3\nlow-ring muscle-up transitions\n8 thrusters\n12\n-calorie row\n♀\n35\n-lb barbell\n♂\n45\n-lb barbell\nResources:\nThe Kipping Muscle-Up\nThe Thruster\nRowing Technique Tips\nThe Jumping Ring Muscle-Up\nLow-Ring Muscle-Up Scaling\nCrossFit Hero and Tribute Workouts\nFind a gym near you:\nView the CrossFit map\nSaturday 260314\nComplete as many rounds and reps as possible in 8 minutes of:\n8 box jumps\n1 rope climb to 15 feet\n♀ 20-inch box\n♂ 24-inch box\nPost rounds and reps to comments.\nStimulus and Strategy:\nToday's workout is a sprinty, lower-body push to upper-body pull couplet that will have you wishing there were more rope climbs.Get ready for 80 or more box jumps with a quick rope climb between sets to break them up. Each set of box jumps should be completed between 20 and 40 seconds, even with a step down. The rope climbs should be completed in less than 40 seconds, including transition time and rest. Most of you should try to complete 8-10 rounds, with some moving a little slower and some advanced athletes pushing beyond 12 rounds. Make choices that allow for intensity over task accomplishment. If we always train slowly, we will always be slow.\nIntermediate option:\nComplete as many rounds and reps as possible in 8 minutes of:\n8 box jumps\n1 rope climb to\n12\nfeet\n♀ 20-inch box\n♂ 24-inch box\nBeginner option:\nComplete as many rounds and reps as possible in 8 minutes of:\n8 box jumps\n1\npull-to-stand\n♀\n12\n-inch box\n♂\n12\n-inch box\nResources:\nThe Box Jump\nThe Rope Climb (Wrapping)\nThe Rope Climb (Basket)\nThe Modified Rope Climb | Pull-to-Stand\nFind a gym near you:\nView the CrossFit map\nFriday 260313\nOpen Workout 26.3\nFor time:\n2 rounds of:\n12 burpees over the bar\n12 cleans, weight 1\n12 burpees over the bar\n12 thrusters\n2 rounds of:\n12 burpees over the bar\n12 cleans, weight 2\n12 burpees over the bar\n12 thrusters\n2 rounds of:\n12 burpees over the bar\n12 cleans, weight 3\n12 burpees over the bar\n12 thrusters\n♀ 65\/75\/85 lb\n♂ 95\/115\/135 lb\nTime cap: 16 minutes\nVisit the\nCrossFit Games website\nfor full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout. Adaptive versions of the workout can be found through\nWheelWOD\n.\nResources:\nThe Burpee Over the Bar\nThe Power Clean\nThe Squat Clean\nThe Thruster\nFind a gym near you:\nView the CrossFit map\nWednesday 260311\nFor time:\n400-meter run\n30 toes-to-bars\n400-meter run\n10 wall walks\n400-meter run\n30 toes-to-bars\n400-meter run\nPost time to the comments.\nStimulus and Strategy:\nThis bodyweight workout will challenge your core stamina in different ways. Push the pace on the run efforts, finishing each in 2 minutes or less. If needed, scale to either 300 or 200 meters to practice running at a faster pace. Scale the toes-to-bar volume first and then, if needed, substitute with knees-to-chests or hanging knee raises to maintain sets of 5 or more. Finish the toes-to-bar variation in under 3 minutes each set. Prioritize full range of motion wall walks if possible. If you can climb the wall fully without losing control or bending your elbows, but the volume is too high, reduce it to 5 or 7 reps. If you can't fully climb the wall without losing a straight arm, scale the range of motion.\nIntermediate option:\nFor time:\n400-meter run\n30\nhanging knee raises to chest level\n400-meter run\n5\nwall walks\n400-meter run\n30\nhanging knee raises to chest level\n400-meter run\nBeginner option:\nFor time:\n200\n-meter run\n20 hanging knee raises to waist level\n200\n-meter run\n5 inchworms + push-ups\n200\n-meter run\n20 hanging knee raises to waist level\n200\n-meter run\nResources:\nRunning | Change in Support Drill\nThe Kipping Toes-to-Bar\nThe Wall Walk\nThe Kipping Hanging Knee Raise\nFind a gym near you:\nView the CrossFit map","attrs_markdown":"[find a gym](https:\/\/www.crossfit.com\/map)\n\n[Log In](https:\/\/c3po.crossfit.com\/api\/users\/v2\/auth\/authorize?client_id=php_miscellaneous_7fxxwk&redirect_uri=https:\/\/www.crossfit.com%2F&response_type=code&extra=%252Fworkout%252F)\n\n- [Log In](https:\/\/c3po.crossfit.com\/api\/users\/v2\/auth\/authorize?client_id=php_miscellaneous_7fxxwk&redirect_uri=https:\/\/www.crossfit.com%2F&response_type=code&extra=%252Fworkout%252F)\n\n[Log In](https:\/\/c3po.crossfit.com\/api\/users\/v2\/auth\/authorize?client_id=php_miscellaneous_7fxxwk&redirect_uri=https:\/\/www.crossfit.com%2F&response_type=code&extra=%252Fworkout%252F)\n\n- [Log In](https:\/\/c3po.crossfit.com\/api\/users\/v2\/auth\/authorize?client_id=php_miscellaneous_7fxxwk&redirect_uri=https:\/\/www.crossfit.com%2F&response_type=code&extra=%252Fworkout%252F)\n\n- [Getting Started]()\n  - 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[What is CrossFit?](https:\/\/www.crossfit.com\/what-is-crossfit)\n  - [CrossFit Is the Cure](https:\/\/www.crossfit.com\/crossfit-is-the-cure)\n  - [Find a Gym](https:\/\/www.crossfit.com\/map)\n- [Courses](https:\/\/www.crossfit.com\/education\/about)\n  - [About](https:\/\/www.crossfit.com\/education\/about)\n  - [Level 1 Certificate Course](https:\/\/www.crossfit.com\/certificate-courses\/level-1)\n  - [Explore All Courses](https:\/\/www.crossfit.com\/education\/explore-courses)\n  - [Private Courses](https:\/\/www.crossfit.com\/private-course\/)\n  - [Military Resources](https:\/\/www.crossfit.com\/army-ignited)\n  - [Coaching Resources](https:\/\/www.crossfit.com\/education\/resources)\n- [Workouts](https:\/\/www.crossfit.com\/workout)\n  - [Workout of the Day](https:\/\/www.crossfit.com\/wod)\n  - [Explore Workouts](https:\/\/www.crossfit.com\/workout)\n  - [Hero Workouts](https:\/\/www.crossfit.com\/heroes\/)\n  - [Movements](https:\/\/www.crossfit.com\/crossfit-movements)\n- [Media](https:\/\/www.crossfit.com\/media)\n- [Games](https:\/\/games.crossfit.com\/)\n- [NewStore](https:\/\/store.crossfit.com\/?utm_source=owned&utm_medium=nav&utm_campaign=main)\n- [Open A Gym](https:\/\/www.crossfit.com\/open-crossfit-gym)\n\n[find a gym](https:\/\/www.crossfit.com\/map)\n\n[Log In](https:\/\/c3po.crossfit.com\/api\/users\/v2\/auth\/authorize?client_id=php_miscellaneous_7fxxwk&redirect_uri=https:\/\/www.crossfit.com%2F&response_type=code&extra=%252Fworkout%252F)\n\n- [Log In](https:\/\/c3po.crossfit.com\/api\/users\/v2\/auth\/authorize?client_id=php_miscellaneous_7fxxwk&redirect_uri=https:\/\/www.crossfit.com%2F&response_type=code&extra=%252Fworkout%252F)\n\n# CrossFit's Workout Of The Day\n### [Friday 260410](https:\/\/www.crossfit.com\/260410)\n[![Workout Image for Friday 260410](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260410\/thumbnail\/260410app.png)](https:\/\/www.crossfit.com\/260410)\n\n### [Friday 260410](https:\/\/www.crossfit.com\/260410)\n**Kelly**\n\n5 rounds for time of:  \n 400-meter run  \n 30 box jumps  \n 30 wall-ball shots\n\n♀ 14-lb medicine ball to a 9-foot target and a 20-inch box  \n ♂ 20-lb medicine ball to a 10-foot target and a 24-inch box\n\nCompare to [240330](http:\/\/www.crossfit.com\/workout\/2024\/03\/30).\n\nPost time to comments.\n\n**Stimulus and Strategy:**  \n Today's workout is the CrossFit benchmark Kelly. Kelly is a long grind, but the goal is to keep moving throughout. This workout rewards consistency. If you need to take a few extra breaths, do so during your transition to the next movement. Maintain large chunks of box jumps and wall-ball shots. Try to keep moving on the box jumps and perform the wall-ball shots in 2 sets or fewer in each round. You can recover a bit on the run, but don't take longer than 2:15. You can afford to run a little slower if it means faster and bigger sets on the other movements. If scaled correctly, a single round should take no more than 6 minutes to complete.\n\n**Intermediate option:**  \n **4** rounds for time of:  \n 400-meter run  \n **20** box jumps  \n 30 wall-ball shots\n\n♀ **10**\\-lb medicine ball to a 9-foot target and a 20-inch box  \n ♂ **14**\\-lb medicine ball to a 10-foot target and a 24-inch box\n\n**Beginner option:**  \n **4** rounds for time of:  \n **200**\\-meter run  \n **20** box jumps  \n **20** wall-ball shots\n\n♀ **6**\\-lb medicine ball to an **8**\\-foot target and a **12**\\-inch box  \n ♂ **10**\\-lb medicine ball to a **9**\\-foot target and a **12**\\-inch box\n\n**Resources:**  \n [Running \\| Change in Support Drill](https:\/\/youtu.be\/nOgI1BSZjYo)  \n [The Box Jump](https:\/\/www.crossfit.com\/essentials\/the-box-jump)  \n [The Wall-Ball Shot](https:\/\/www.crossfit.com\/essentials\/the-wall-ball)  \n [Watch “Kelly Kelly Does Kelly”](https:\/\/www.crossfit.com\/essentials\/kelly-kelly-does-kelly)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Thursday 260409](https:\/\/www.crossfit.com\/260409)\n[![Workout Image for Thursday 260409](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260409\/thumbnail\/YT_ROB%2520ORLANDO.jpg)](https:\/\/www.crossfit.com\/260409)\n\n### [Thursday 260409](https:\/\/www.crossfit.com\/260409)\n**Rest Day**\n\n[Rest in Peace, Rob Orlando](https:\/\/www.youtube.com\/watch?v=F_Sp1ckP-Lo)\n\nRob Orlando, four-time CrossFit Games competitor, founder of Hybrid Athletics, and the man behind the legendary Pig, died this week after a two-year battle with cancer. He was 50. This video is our tribute to a true force in the CrossFit community and the legacy he leaves behind.\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Wednesday 260408](https:\/\/www.crossfit.com\/260408)\n[![Workout Image for Wednesday 260408](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260408\/thumbnail\/260408app.png)](https:\/\/www.crossfit.com\/260408)\n\n### [Wednesday 260408](https:\/\/www.crossfit.com\/260408)\nFront squat 3-3-3-3-3 reps\n\nCompare to [260120](http:\/\/www.crossfit.com\/workout\/2026\/01\/20).\n\nPost loads to comments.\n\n**Stimulus and Strategy:**  \n Today, you get to lift heavy relative to your capacity. The effort should require all of your focus and attention to execute each set. Look back to Jan. 20, 2026, to see your most recent 3-rep front squat. Or if you are familiar with a recent 1-rep-max front squat, lift around 70% or more. Perform a new set every 3-4 minutes to give ample rest between lifts. If you don't feel like you need that much rest, go heavier as long as mechanics allow.\n\n**Intermediate option:**  \n Same as Rx'd.\n\n**Beginner option:**  \n Same as Rx'd.\n\n**Resources:**  \n [The Front Squat](https:\/\/www.crossfit.com\/essentials\/the-front-squat)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Tuesday 260407](https:\/\/www.crossfit.com\/260407)\n[![Workout Image for Tuesday 260407](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260407\/thumbnail\/260407app.png)](https:\/\/www.crossfit.com\/260407)\n\n### [Tuesday 260407](https:\/\/www.crossfit.com\/260407)\nComplete as many rounds and reps as possible in 15 minutes of:  \n 3 wall walks  \n 15 burpees  \n 60 double-unders\n\nPost total reps to comments.\n\n**Stimulus and Strategy:**  \n Today, we have a fast-paced workout. Try to complete each of the three movements in 3 minutes or less to start. Be prepared for the wall walks to make the burpees more challenging as you start to fatigue; scale as needed to maintain the intended time domain. Make sure you keep your shoulders relaxed during the double-unders to give them a break before going back to the wall walks.\n\n**Intermediate option:**  \n Complete as many rounds and reps as possible in 15 minutes of:  \n **2** wall walks  \n 15 burpees  \n **40** double-unders\n\n**Beginner option:**  \n **3 rounds for time of:**  \n 3 **inchworm + push-ups**  \n **10** burpees **or up-downs**  \n **40 single**\\-unders\n\n**Rest 1 minute between rounds.**\n\n**Resources:**  \n [The Wall Walk](https:\/\/www.crossfit.com\/essentials\/the-wall-walk)  \n [The Burpee](https:\/\/www.crossfit.com\/essentials\/the-burpee)  \n [The Double-Under](https:\/\/www.crossfit.com\/essentials\/the-double-under)  \n [The Inchworm + Push-Up](https:\/\/www.youtube.com\/watch?v=xWlAZKOPsBQ&feature=youtu.be)  \n [The Up-Down](https:\/\/www.youtube.com\/watch?v=EbCy4PTp2Gs)  \n [The Single-Under](https:\/\/www.crossfit.com\/essentials\/the-single-under)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Monday 260406](https:\/\/www.crossfit.com\/260406)\n[![Workout Image for Monday 260406](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260406\/thumbnail\/260406app.png)](https:\/\/www.crossfit.com\/260406)\n\n### [Monday 260406](https:\/\/www.crossfit.com\/260406)\nFor time:  \n 800-meter run  \n 80 pull-ups  \n 80 deadlifts  \n 800-meter run\n\nPartition the pull-up and deadlift reps any way.\n\n♀ 95-lb barbell  \n ♂ 135-lb barbell\n\nPost time to comments.\n\n**Stimulus and Strategy:**  \n This is a high-rep and grippy workout. Keep in mind, we did pull-ups on Saturday, but at a lower intensity. This redundancy is intentional, but if you are sore, consider reducing the reps or decreasing the difficulty of the movement to keep intensity high. The deadlifts are light, but the volume will fatigue the posterior, making the last run so much fun. Buckle up for a fight when you hit the last 400 meters. Try to complete both runs between 3:30 and 4:30. The pull-ups and deadlifts should be completed in under 10 minutes and can be partitioned any way. For scaling, consider what can be completed in under 1 minute, and that rep scheme or movement variation will be your prescription. Examples per minute include 10 pull-ups\/10 deadlifts (8 minutes of work), 8 pull-ups\/8 deadlifts (10 minutes). If you cannot sustain a cadence of 8\/8, reduce volume and or modify the movement selection. The first half of this workout should feel manageable. The second half is the real test.\n\n**Intermediate option:**  \n For time:  \n 800-meter run  \n **60** pull-ups  \n **60** deadlifts  \n 800-meter run\n\nPartition the pull-up and deadlift reps any way.\n\n♀ **75**\\-lb barbell  \n ♂ **115**\\-lb barbell\n\n**Beginner option:**  \n 3 rounds for time of:  \n **200**\\-meter run  \n **20 jumping** pull-ups  \n **20** deadlifts  \n **200**\\-meter run\n\n♀ **35**\\-lb barbell  \n ♂ **45**\\-lb barbell\n\n**Resources:**  \n [Pose Running Drills \\| Pose Alignment](https:\/\/youtu.be\/1crN-ouszRU?si=W5cnQQe-8i1-t4nJ)  \n [The Kipping Pull-Up](https:\/\/www.crossfit.com\/essentials\/the-kipping-pull-up)  \n [The Deadlift](https:\/\/www.crossfit.com\/essentials\/the-deadlift)  \n [The Jumping Pull-Up](https:\/\/www.youtube.com\/watch?v=KdjfFHefFkg)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Sunday 260405](https:\/\/www.crossfit.com\/260405)\n[![Workout Image for Sunday 260405](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260405\/thumbnail\/260405rest.jpg)](https:\/\/www.crossfit.com\/260405)\n\n### [Sunday 260405](https:\/\/www.crossfit.com\/260405)\n**Rest Day**\n\n[Sound Hip Function: The CrossFit Secret to Athletic Power You May Be Missing](https:\/\/www.crossfit.com\/essentials\/crossfit-CMT-sound-hip-function)\n\nIf you want to know what separates elite athletes from everyone else, look at their hips. Sound hip function is the foundation of athletic power. And the good news? CrossFit movements train it naturally.\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Saturday 260404](https:\/\/www.crossfit.com\/260404)\n[![Workout Image for Saturday 260404](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260404\/thumbnail\/260404app.png)](https:\/\/www.crossfit.com\/260404)\n\n### [Saturday 260404](https:\/\/www.crossfit.com\/260404)\nFor time:  \n 21 L pull-ups  \n 42 thrusters  \n 18 L pull-ups  \n 36 thrusters  \n 15 L pull-ups  \n 30 thrusters  \n 12 L pull-ups  \n 24 thrusters  \n 9 L pull-ups  \n 18 thrusters\n\n♀ 35-lb barbell  \n ♂ 45-lb barbell\n\nPost time to comments.\n\n**Stimulus and Strategy:**  \n This workout will be a grind for most athletes. Expect the L pull-ups to be the most challenging, but if you have the capacity, give them a try, even if you need to reduce the reps or use a band. On the thrusters, try for big sets. You can almost always do another rep with the empty bar — you may not want to, but today is the day to go for it.\n\n**Intermediate option:**  \n For time:  \n **12 strict** pull-ups  \n **30** thrusters  \n **9 strict** pull-ups  \n **24** thrusters  \n **6 strict** pull-ups  \n **18** thrusters  \n **3 strict** pull-ups  \n **12** thrusters  \n **1 strict** pull-up  \n **6** thrusters\n\n♀ 35-lb barbell  \n ♂ 45-lb barbell\n\n**Beginner option:**  \n For time:  \n **15 ring rows**  \n **15** thrusters  \n **12 ring rows**  \n **12** thrusters  \n **9 ring rows**  \n **9** thrusters  \n **6 ring rows**  \n **6** thrusters  \n **3 ring rows**  \n **3** thrusters\n\n♀ **15**\\-lb barbell  \n ♂ **25**\\-lb barbell\n\n**Resources:**  \n [The L Pull-Up](https:\/\/www.crossfit.com\/essentials\/the-l-pull-up)  \n [The Thruster](https:\/\/www.crossfit.com\/essentials\/the-thruster)  \n [The Strict Pull-Up](https:\/\/www.crossfit.com\/essentials\/the-strict-pull-up)  \n [The Ring Row](https:\/\/www.crossfit.com\/essentials\/the-ring-row)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Friday 260403](https:\/\/www.crossfit.com\/260403)\n[![Workout Image for Friday 260403](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260403\/thumbnail\/260403app.png)](https:\/\/www.crossfit.com\/260403)\n\n### [Friday 260403](https:\/\/www.crossfit.com\/260403)\n8 rounds for time of:  \n 5 box jump-overs  \n 5 hang power cleans\n\n♀ 155-lb barbell and a 24-inch box  \n ♂ 225-lb barbell and a 30-inch box\n\nPost time to comments.\n\n**Stimulus and Strategy:**  \n Today, we have taller box jumps paired with heavy hang power cleans. Expect this to be a very high-power output workout that will challenge you more with each round. Choose a weight and height that allows you to maintain unbroken sets through the first several rounds. Be prepared to take a quick break after each set of box jumps to ensure you’re ready for that heavy barbell. Set that hook grip and get full hip extension on each rep.\n\n**Intermediate option:**  \n 8 rounds for time of:  \n 5 box jump-overs  \n 5 hang power cleans\n\n♀ **105**\\-lb barbell and a **20**\\-inch box  \n ♂ **155**\\-lb barbell and a **24**\\-inch box\n\n**Beginner option:**  \n 8 rounds for time of:  \n 5 box **step**\\-overs  \n 5 hang power cleans\n\n♀ **35**\\-lb barbell and a **16**\\-inch box  \n ♂ **45**\\-lb barbell and a **20**\\-inch box\n\n**Resources:**  \n [Box Jump-Over Variations](http:\/\/youtube.com\/watch?v=yPQu3CWIfe8&feature=youtu.be)  \n [The Hang Power Clean](https:\/\/www.crossfit.com\/essentials\/the-hang-power-clean)  \n [The Box Step-Over](http:\/\/youtube.com\/watch?v=oZiKTbecUNg&feature=youtu.be)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Thursday 260402](https:\/\/www.crossfit.com\/260402)\n[![Workout Image for Thursday 260402](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260402\/thumbnail\/260402rest.jpg)](https:\/\/www.crossfit.com\/260402)\n\n### [Thursday 260402](https:\/\/www.crossfit.com\/260402)\n**Rest Day**\n\n[Why Stance and Grip Are CrossFit's Critical Performance Details](https:\/\/www.crossfit.com\/essentials\/crossfit-CMT-stance-and-grip-performance)\n\nBefore you lift that barbell or jump to that pull-up bar, there's one thing you should check every single time, but most athletes don't. Your stance and grip determine whether you can execute a movement correctly, and getting them right is easier than you think.\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Wednesday 260401](https:\/\/www.crossfit.com\/260401)\n[![Workout Image for Wednesday 260401](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260401\/thumbnail\/260401app.png)](https:\/\/www.crossfit.com\/260401)\n\n### [Wednesday 260401](https:\/\/www.crossfit.com\/260401)\nPush press 3-2-2-1-1-1 reps\n\nCompare to similar [230509](http:\/\/www.crossfit.com\/workout\/2023\/05\/09), [250120](http:\/\/www.crossfit.com\/workout\/2025\/01\/20), and [260323](http:\/\/www.crossfit.com\/workout\/2026\/03\/23).\n\nPost your loads to comments.\n\n**Stimulus and Strategy:**  \n Today's heavy day focuses on building strength overhead. Compare to your last heavy push press and use it to help gauge the loads you pick today. Build to a challenging single push press over the course of 6 sets, starting with a set of 3, then 2 sets of 2, and finally, 3 singles, building in load. Start at around 75% or more of your 1-rep max for the set of 3, and try for a PR on the second or third single, if you’re feeling good with sound mechanics.\n\n**Intermediate option:**  \n Same as Rx'd.\n\n**Beginner option:**  \n Push press **3-3-3-3-3-3** reps\n\n**Resources:**  \n [The Push Press](https:\/\/www.crossfit.com\/essentials\/the-push-press)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Tuesday 260331](https:\/\/www.crossfit.com\/260331)\n[![Workout Image for Tuesday 260331](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260331\/thumbnail\/260331app.png)](https:\/\/www.crossfit.com\/260331)\n\n### [Tuesday 260331](https:\/\/www.crossfit.com\/260331)\n3 rounds for time of:  \n 400-meter run  \n 30 kettlebell snatches  \n 20 kettlebell swings\n\n♀ 35-lb kettlebell  \n ♂ 53-lb kettlebell\n\nPost time to comments.\n\n**Stimulus and Strategy:**  \n Today's workout is a triplet that will tax your overall conditioning. A unique component is that the movements are redundant in their functions, and will place a significant demand on the posterior chain and grip. Switch hands as needed on the kettlebell snatches, but try to get through each round of snatches and swings unbroken or with one short break. Resist the urge to pace yourself on the run and push hard.\n\n**Intermediate option:**  \n 3 rounds for time of:  \n 400-meter run  \n 30 kettlebell snatches  \n 20 kettlebell swings\n\n♀ **26**\\-lb kettlebell  \n ♂ **35**\\-lb kettlebell\n\n**Beginner option:**  \n 3 rounds for time of:  \n **200**\\-meter run  \n **20 dumbbell** snatches  \n **10 dumbbell** swings\n\n♀ **15**\\-lb dumbbell  \n ♂ **25**\\-lb dumbbell\n\n**Resources:**  \n [Running \\| Pulling and Foot Tapping](https:\/\/youtu.be\/LSz-m-Gf3es)  \n [The Kettlebell Snatch](https:\/\/www.crossfit.com\/essentials\/the-kettlebell-snatch)  \n [The Kettlebell Swing](https:\/\/www.crossfit.com\/essentials\/the-kettlebell-swing)  \n [The Dumbbell Snatch](https:\/\/www.crossfit.com\/essentials\/the-dumbbell-power-snatch)  \n [The Dumbbell Swing](https:\/\/www.youtube.com\/watch?v=uB-fq0HqGK0)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Monday 260330](https:\/\/www.crossfit.com\/260330)\n[![Workout Image for Monday 260330](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260330\/thumbnail\/260330app.png)](https:\/\/www.crossfit.com\/260330)\n\n### [Monday 260330](https:\/\/www.crossfit.com\/260330)\nFor reps:  \n Tabata air squats  \n Tabata push-ups  \n Tabata AbMat sit-ups  \n Tabata walking lunges\n\nEach Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rounds.\n\nPost total reps to comments.\n\n**Stimulus and Strategy:**  \n Today's workout is made up of four back-to-back Tabata intervals. The Tabata interval is 8 rounds of 20 seconds of work, followed by 10 seconds of rest for each movement. Push to keep moving for as much of each 20-second effort as possible, shooting for at least 8 reps per interval. Expect the push-ups to be the most challenging. Rest as needed, but always try to squeeze out one more rep.\n\n**Intermediate option:**  \n Same as Rx'd.\n\n**Beginner option:**  \n For reps:  \n **Reverse** Tabata air squats  \n **Reverse** Tabata push-ups  \n **Reverse** Tabata AbMat sit-ups  \n **Reverse** Tabata walking lunges\n\nEach **reverse** Tabata interval is **10 seconds** of work followed by **20 seconds** of rest for 8 rounds.\n\n**Resources:**  \n [The Air Squat](https:\/\/www.crossfit.com\/essentials\/the-air-squat)  \n [The Push-Up](https:\/\/www.crossfit.com\/essentials\/the-push-up)  \n [The AbMat Sit-Up](https:\/\/www.crossfit.com\/essentials\/the-abmat-sit-up)  \n [The Walking Lunge](https:\/\/www.crossfit.com\/essentials\/the-walking-lunge)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Sunday 260329](https:\/\/www.crossfit.com\/260329)\n[![Workout Image for Sunday 260329](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260329\/thumbnail\/rest260329.jpeg)](https:\/\/www.crossfit.com\/260329)\n\n### [Sunday 260329](https:\/\/www.crossfit.com\/260329)\n**Rest Day**\n\n[The One CrossFit Concept That Will Make Every Lift More Efficient](https:\/\/www.crossfit.com\/essentials\/crossfit-CMT-balance-about-the-frontal-plane)\n\nYou've probably heard your coach talk about \"bar path\" or keeping the bar \"close to your body.\" But do you know why it matters? Understanding the frontal plane — the invisible line that determines efficiency in every movement you do — will change how you approach every lift.\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Saturday 260328](https:\/\/www.crossfit.com\/260328)\n[![Workout Image for Saturday 260328](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260328\/thumbnail\/260328app.png)](https:\/\/www.crossfit.com\/260328)\n\n### [Saturday 260328](https:\/\/www.crossfit.com\/260328)\n**Quarterfinals Workout 3**\n\nFor time:\n\n3 rounds of:  \n 50 double-unders  \n 10 deadlifts, first weight\n\n2 rounds of:  \n 50 double-unders  \n 10 deadlifts, second weight\n\n1 round of:  \n 50 double-unders  \n 10 deadlifts, third weight\n\nTime cap: 12 minutes\n\n♀ 155\/185\/225-lb barbell  \n ♂ 225\/275\/315-lb barbell\n\nPost time or reps to the comments.\n\nVisit the [CrossFit Games website](https:\/\/games.crossfit.com\/) for full details, including Age-Group variations of the workout.\n\n**Resources:**  \n [The Double-Under](https:\/\/www.crossfit.com\/essentials\/the-double-under)  \n [The Deadlift](https:\/\/www.crossfit.com\/essentials\/the-deadlift)  \n [2026 CrossFit Games Quarterfinal Workout 3](https:\/\/www.youtube.com\/watch?v=BvpUBt7ncro)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Friday 260327](https:\/\/www.crossfit.com\/260327)\n[![Workout Image for Friday 260327](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260327\/thumbnail\/260327app.png)](https:\/\/www.crossfit.com\/260327)\n\n### [Friday 260327](https:\/\/www.crossfit.com\/260327)\n**Quarterfinals Workout 2**\n\nFor time, completed anyhow:  \n 80 dumbbell hang squat cleans  \n 40 bar muscle-ups\n\nUse two dumbbells.\n\nTime cap: 15 minutes\n\n♀ 35-lb dumbbells  \n ♂ 50-lb dumbbells\n\nPost time or reps to the comments.\n\nVisit the [CrossFit Games website](https:\/\/games.crossfit.com\/) for full details, including Age-Group variations of the workout.\n\n**Resources:**  \n [The Dumbbell Hang Squat Clean](https:\/\/www.crossfit.com\/essentials\/the-dumbbell-hang-clean)  \n [The Kipping Bar Muscle-Up](https:\/\/www.crossfit.com\/essentials\/the-kipping-bar-muscle-up)  \n [2026 CrossFit Games Quarterfinal Workout 2](https:\/\/youtu.be\/_yZjjrMyjB4)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Thursday 260326](https:\/\/www.crossfit.com\/260326)\n[![Workout Image for Thursday 260326](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260326\/thumbnail\/rest260326.png)](https:\/\/www.crossfit.com\/260326)\n\n### [Thursday 260326](https:\/\/www.crossfit.com\/260326)\n**Rest Day**\n\n[Why CrossFit's Range of Motion Standards Will Keep You Moving for Life](https:\/\/www.crossfit.com\/essentials\/crossfit-CMT-full-range-of-motion)\n\nYou may think CrossFit's range-of-motion requirements are about rep standards and competition. They're not. Full range of motion is about training your body to handle whatever life throws at you today, tomorrow, and 30 years from now.\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Wednesday 260325](https:\/\/www.crossfit.com\/260325)\n[![Workout Image for Wednesday 260325](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260325\/thumbnail\/260325app.png)](https:\/\/www.crossfit.com\/260325)\n\n### [Wednesday 260325](https:\/\/www.crossfit.com\/260325)\n5 rounds for time of:  \n 2 rope climbs to 15 feet  \n 15 GHD sit-ups  \n 20 box jumps\\*\n\n\\*Step down from the box.\n\n♀ 20-inch box  \n ♂ 24-inch box\n\nPost time to comments.\n\n**Stimulus and Strategy:**  \n This triplet is all bodyweight movement, but it will boost your heart rate and leave your legs feeling heavy. Shoot to complete the early rounds in 3 minutes or less to account for fatigue later on. Finish the rope climbs in under 1 minute. If you have a rope climb, but not 2 in less than 60 seconds, scale to 1 rep per round. Otherwise, scale to a pull-to-stand and work on keeping the hips off the ground. The GHD sit-up sets should be fast. If you haven't been on the GHD recently, scale to parallel. If you've never been on it, practice a few as you warm up, but perform either weighted or unweighted AbMat sit-ups in the workout. Use the box jumps to either recover or push the pace, depending on how you're feeling. Complete the reps in less than 90 seconds or scale the height of the jump, even if it's to just a few inches off the floor.\n\n**Intermediate option:**  \n 5 rounds for time of:  \n **1** rope climb to 15 feet  \n **10** GHD sit-ups **to parallel**  \n 20 box jumps\\*\n\n\\*Step down from the box.\n\n♀ 20-inch box  \n ♂ 24-inch box\n\n**Beginner option:**  \n 5 rounds for time of:  \n **3 pull-to-stands**  \n **10 AbMat sit-ups** **15 box step-ups** \\*\n\n\\*Step down from the box.\n\n♀ **12**\\-inch box  \n ♂ **12**\\-inch box\n\n**Resources:**  \n [The Rope Climb (Basket)](https:\/\/www.crossfit.com\/essentials\/the-rope-climb-basket)  \n [The Rope Climb (Wrapping)](https:\/\/www.crossfit.com\/essentials\/the-rope-climb-wrapping)  \n [The GHD Sit-Up](https:\/\/www.crossfit.com\/essentials\/the-ghd-sit-up)  \n [The Box Jump](https:\/\/www.crossfit.com\/essentials\/the-box-jump)  \n [The GHD Sit-Up Progression](https:\/\/www.youtube.com\/watch?v=FgEiX-o_xuw)  \n [The AbMat Sit-Up](https:\/\/www.crossfit.com\/essentials\/the-abmat-sit-up)  \n [The Modified Rope Climb \\| Pull-to-Stand](https:\/\/www.crossfit.com\/essentials\/the-modified-rope-climb)  \n [The Box Step-Up](https:\/\/www.crossfit.com\/essentials\/the-box-step-up)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Tuesday 260324](https:\/\/www.crossfit.com\/260324)\n[![Workout Image for Tuesday 260324](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260324\/thumbnail\/260324app.png)](https:\/\/www.crossfit.com\/260324)\n\n### [Tuesday 260324](https:\/\/www.crossfit.com\/260324)\n4 rounds for time of:  \n Run 800 meters\n\nRest 3 minutes between rounds.\n\nCompare to [241102](http:\/\/www.crossfit.com\/workout\/2024\/11\/02).\n\nPost times to comments.\n\n**Stimulus and Strategy:**  \n In today's workout, you'll perform 4 running intervals. Push each run as hard as your capacity allows. With 3 minutes of rest between each run, you'll have plenty of time to recover before the next effort. The rest will make this workout more challenging because you can hit each run at around the same time. Advanced athletes should push the pace from the first interval and hang on. Less experienced athletes should feel out the first interval and increase their pace across if possible.\n\n**Intermediate option:**  \n Same as Rx'd.\n\n**Beginner option:**  \n 4 rounds for time of:  \n Run **600** meters\n\nRest 3 minutes between rounds.\n\n**Resources:**  \n [Pose Running Drills \\| Lean and Pull](https:\/\/youtu.be\/9R-3UT1Vd9o)  \n [Pose Running Drills \\| Pose Alignment](https:\/\/youtu.be\/1crN-ouszRU?si=W5cnQQe-8i1-t4nJ)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Monday 260323](https:\/\/www.crossfit.com\/260323)\n[![Workout Image for Monday 260323](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260323\/thumbnail\/260323app.png)](https:\/\/www.crossfit.com\/260323)\n\n### [Monday 260323](https:\/\/www.crossfit.com\/260323)\nEvery 5 minutes for 7 sets, for load:  \n 3 push presses  \n 2 push jerks  \n 1 split jerk\n\nAdd weight each set.\n\nCompare to similar [251124](http:\/\/www.crossfit.com\/workout\/2025\/11\/24).\n\nPost loads to comments.\n\n**Stimulus and Strategy:**  \n Today, you’ll take on a shoulder-to-overhead complex that has you completing 3 push presses, 2 push jerks, and 1 split jerk without putting down the bar. Build to a heavy set of the complex with all sets at 60% or more of your 1-rep-max jerk. Shoot to lift the heaviest load in your fifth or sixth set to have options to either go heavier if it goes well or reduce load and move better in the final sets. Take the bar from the rack and lift every 5 minutes. Spend some time drilling the push press and push jerk and practicing split-jerk footwork before beginning the workout sets. Focus on opening those hips to get the most power out of every lift.\n\n**Intermediate option:**  \n Same as Rx'd.\n\n**Beginner option:**  \n Every 5 minutes for 7 sets, for load:  \n 3 **strict presses**  \n 2 **push presses**  \n 1 **push** jerk\n\nAdd weight each set.\n\n**Resources:**  \n [The Push Press](https:\/\/www.crossfit.com\/essentials\/the-push-press)  \n [The Push Jerk](https:\/\/www.crossfit.com\/essentials\/the-push-jerk)  \n [The Split Jerk](https:\/\/www.crossfit.com\/essentials\/the-split-jerk)  \n [The Strict (or Shoulder) Press](https:\/\/www.crossfit.com\/essentials\/the-shoulder-press)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Sunday 260322](https:\/\/www.crossfit.com\/260322)\n[![Workout Image for Sunday 260322](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260322\/thumbnail\/rest260322.jpg)](https:\/\/www.crossfit.com\/260322)\n\n### [Sunday 260322](https:\/\/www.crossfit.com\/260322)\n**Rest Day**\n\n[If You Think CrossFit Is Just ‘Go Hard or Go Home,’ You’re Not Doing CrossFit](https:\/\/www.crossfit.com\/essentials\/crossfit-not-go-hard-go-home)\n\nCrossFit gets criticized for being a reckless program that destroys athletes through mindless intensity, but that reputation couldn't be further from the truth. Discover why knowing when to back off is actually our secret weapon, and how strategic intensity is what keeps CrossFit athletes training harder, longer, and injury-free while others burn out and get abysmal results.\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Saturday 260321](https:\/\/www.crossfit.com\/260321)\n[![Workout Image for Saturday 260321](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260321\/thumbnail\/260321app.png)](https:\/\/www.crossfit.com\/260321)\n\n### [Saturday 260321](https:\/\/www.crossfit.com\/260321)\n2 rounds for time of:  \n 15 shuttle runs  \n 35 toes-to-bars  \n 15 shuttle runs  \n 25 strict pull-ups\n\nOne shuttle run is 25 feet out and 25 feet back.\n\nPost time to comments.\n\n**Stimulus and Strategy:**  \n This is a longer workout that will challenge your endurance, stamina, and grip. To move through this workout as efficiently as possible, consider breaking the toes-to-bars and strict pull-ups into smaller sets, coupled with quick breaks to avoid muscular failure early on. Move through the shuttle runs at a quick pace; scale as needed to complete each set in under 2 minutes. Complete the toes-to-bars and pull-ups each in 3 minutes or less.\n\n**Intermediate option:**  \n 2 rounds for time of:  \n 15 shuttle runs  \n **25** toes-to-bars  \n 15 shuttle runs  \n **15** strict pull-ups\n\nOne shuttle run is 25 feet out and 25 feet back.\n\n**Beginner option:**  \n 2 rounds for time of:  \n **5** shuttle runs  \n **25 hanging knee raises**  \n **5** shuttle runs  \n **15 ring rows**\n\nOne shuttle run is 25 feet out and 25 feet back.\n\n**Resources:**  \n [Shuttle Run Tips](https:\/\/youtu.be\/Iixyi1iIMxQ)  \n [The Kipping Toes-to-Bar](https:\/\/www.crossfit.com\/essentials\/the-kipping-toes-to-bar)  \n [The Strict Pull-Up](https:\/\/www.crossfit.com\/essentials\/the-strict-pull-up)  \n [The Kipping Hanging Knee Raise](https:\/\/youtu.be\/G6ycYQ1bNG0)  \n [The Ring Row](https:\/\/www.crossfit.com\/essentials\/the-ring-row)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Friday 260320](https:\/\/www.crossfit.com\/260320)\n[![Workout Image for Friday 260320](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260320\/thumbnail\/260320app.png)](https:\/\/www.crossfit.com\/260320)\n\n### [Friday 260320](https:\/\/www.crossfit.com\/260320)\nHang power snatch 2-2-2-2-2-2-2-2-2-2 reps\n\nCompare to similar [230122](http:\/\/www.crossfit.com\/workout\/2023\/01\/22).\n\nPost loads to comments.\n\n**Stimulus and Strategy:**  \n Today's workout is a heavy day. Keep in mind that heavy is relative to each athlete. Be sure to keep track of your heaviest lift, so you can compare it to future lifts. Start between 60-70% of your 1-rep max, and take small jumps, building from there. Rest about 2 minutes between sets. Increase loading across each lift if possible. If you miss a lift, reduce the weight and make the needed corrections before building back up.\n\n**Intermediate option:**  \n Same as Rx'd.\n\n**Beginner option:**  \n Same as Rx'd.\n\n**Resources:**  \n [The Hang Power Snatch](https:\/\/www.crossfit.com\/essentials\/the-hang-power-snatch)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Thursday 260319](https:\/\/www.crossfit.com\/260319)\n[![Workout Image for Thursday 260319](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260319\/thumbnail\/rest260319.jpg)](https:\/\/www.crossfit.com\/260319)\n\n### [Thursday 260319](https:\/\/www.crossfit.com\/260319)\n**Rest Day**\n\n[Your First Month of CrossFit: Why Going Slow Gets You There Faster](https:\/\/www.crossfit.com\/essentials\/crossfit-your-first-month-go-slow-to-get-faster-results)\n\nThe athletes who rush to heavy weights and high intensity in their first weeks of CrossFit inevitably plateau, while their peers who focus on mechanics continue progressing for years. Your first 30 days aren't about proving yourself; they're about building the foundation that determines how far you'll ultimately go. Here's why mastering the basics is the smartest investment you can make in your fitness.\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Wednesday 260318](https:\/\/www.crossfit.com\/260318)\n[![Workout Image for Wednesday 260318](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260318\/thumbnail\/260318app.png)](https:\/\/www.crossfit.com\/260318)\n\n### [Wednesday 260318](https:\/\/www.crossfit.com\/260318)\nComplete as many rounds and reps as possible in 8 minutes of:  \n 10 overhead squats  \n 5 chest-to-bar pull-ups\n\n♀ 65-lb barbell  \n ♂ 95-lb barbell\n\nPost rounds and reps to comments.\n\n**Stimulus and Strategy:**  \n Today we have 8 minutes of fast transitions — 100+ total reps, and no rest for the shoulders or grip. Think 80+ overhead squats and 40+ chest-to-bar pull-ups. This is a lot of work in a short time. Make it a goal to hold a round every minute, shooting for 8 rounds. Overhead squat loading must allow for straight arms overhead and a full depth, flat foot position at the bottom of the squat. Due to the expectation of fast transitions, the chest-to-bar option needs to be relatively easy for the first half of the workout, but as fatigue sets in, it will quickly become more challenging. For advanced athletes, shoot for 40-second rounds.\n\n**Intermediate option:**  \n Complete as many rounds and reps as possible in 8 minutes of:  \n 10 overhead squats  \n **3** chest-to-bar pull-ups\n\n♀ **55**\\-lb barbell  \n ♂ **75**\\-lb barbell\n\n**Beginner option:**  \n Complete as many rounds and reps as possible in 8 minutes of:  \n 10 overhead squats  \n 5 **ring rows**\n\n♀ **35**\\-lb barbell  \n ♂ **45**\\-lb barbell\n\n**Resources:**  \n [The Overhead Squat](https:\/\/www.crossfit.com\/essentials\/the-overhead-squat)  \n [The Chest-to-Bar Pull-Up](https:\/\/www.crossfit.com\/essentials\/the-kipping-chest-to-bar-pull-up)  \n [The Ring Row](https:\/\/www.crossfit.com\/essentials\/the-ring-row)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Tuesday 260317](https:\/\/www.crossfit.com\/260317)\n[![Workout Image for Tuesday 260317](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260317\/thumbnail\/260317app.png)](https:\/\/www.crossfit.com\/260317)\n\n### [Tuesday 260317](https:\/\/www.crossfit.com\/260317)\n**Annie**\n\n50-40-30-20-10 reps for time of:  \n Double-unders  \n AbMat sit-ups\n\nThen, complete the following post-workout skill work.\n\nEvery minute on the minute for 6 minutes:  \n 25-foot handstand walk\n\nCompare to [230104](http:\/\/www.crossfit.com\/workout\/2023\/01\/04).\n\nPost time to comments.\n\n**Stimulus and Strategy:**  \n Today's workout is a fast, simple benchmark that will allow you to recover while still bringing intensity. Look at your previous attempt to compare the score. Scale the double-unders to allow for a fast pace. Reduce reps first, and then substitute single-unders if needed. Perform the skill work after the workout when you have had an opportunity to return to equilibrium. Use this time to practice positioning and technique. Don’t blaze through with “sloppy” technique.\n\n**Intermediate option:**  \n Same as Rx'd.\n\n**Beginner option:**  \n **30-20-10** reps for time of:  \n **Single**\\-unders  \n **Anchored** sit-ups\n\n**Resources:**  \n [The Double-Under](https:\/\/www.crossfit.com\/essentials\/the-double-under)  \n [The AbMat Sit-Up](https:\/\/www.crossfit.com\/essentials\/the-abmat-sit-up)  \n [The Handstand Walk](https:\/\/www.crossfit.com\/essentials\/the-handstand-walk)  \n [The Single-Under](https:\/\/www.crossfit.com\/essentials\/the-single-under)  \n [The Anchored Sit-Up](https:\/\/www.crossfit.com\/sport\/cfg21-foundations-su)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Monday 260316](https:\/\/www.crossfit.com\/260316)\n[![Workout Image for Monday 260316](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260316\/thumbnail\/260316app.png)](https:\/\/www.crossfit.com\/260316)\n\n### [Monday 260316](https:\/\/www.crossfit.com\/260316)\n**Topsy**\n\nComplete as many rounds and reps as possible in 25 minutes of:  \n 3 muscle-ups  \n 8 thrusters  \n 17-calorie row\n\n♀ 75-lb barbell  \n ♂ 115-lb barbell\n\nCompare to [250627](http:\/\/www.crossfit.com\/workout\/2025\/06\/27).\n\nPost rounds and reps to comments.\n\n**Stimulus and Strategy:**  \n Today's workout is in honor of McCoy “Topsy” Turner. Turner was a beloved member of the CrossFit community and a former Seminar Staff Flowmaster, who died by suicide on March 8, 2025, after a long battle with complex post-traumatic stress. Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 seminars and exemplified excellence and service. Known for his warmth, kindness, and extreme selflessness, he touched the lives of many. Turner is survived by his sons, Brodie and Tommy.\n\nThis Hero workout is a triplet where you should attempt to move at a consistent pace throughout. Choose a thruster loading and ring muscle-up volume that allows you to complete unbroken sets each round. Row at a pace that allows for some recovery. Since this is a Hero workout, attempt it Rx'd if you can perform the movements safely and effectively, even if the intended stimulus is not met. Embrace the challenge.\n\n**Intermediate option:**  \n Complete as many rounds and reps as possible in 25 minutes of:  \n 3 **jumping** muscle-ups  \n 8 thrusters  \n 17-calorie row\n\n♀ **55**\\-lb barbell  \n ♂ **75**\\-lb barbell\n\n**Beginner option:**  \n Every 5 minutes for 25 minutes, complete:  \n 3 **low-ring muscle-up transitions**  \n 8 thrusters  \n **12**\\-calorie row\n\n♀ **35**\\-lb barbell  \n ♂ **45**\\-lb barbell\n\n**Resources:**  \n [The Kipping Muscle-Up](https:\/\/www.crossfit.com\/essentials\/the-kipping-muscle-up)  \n [The Thruster](https:\/\/www.crossfit.com\/essentials\/the-thruster)  \n [Rowing Technique Tips](https:\/\/www.crossfit.com\/essentials\/rowing)  \n [The Jumping Ring Muscle-Up](https:\/\/www.youtube.com\/watch?v=ozRLBoADeDo)  \n [Low-Ring Muscle-Up Scaling](https:\/\/www.youtube.com\/watch?v=aIVxVi8xjgQ&feature=youtu.be)  \n [CrossFit Hero and Tribute Workouts](https:\/\/www.crossfit.com\/heroes)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Sunday 260315](https:\/\/www.crossfit.com\/260315)\n[![Workout Image for Sunday 260315](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260315\/thumbnail\/rest260315.jpg)](https:\/\/www.crossfit.com\/260315)\n\n### [Sunday 260315](https:\/\/www.crossfit.com\/260315)\n**Rest Day**\n\n[Safety and Intensity Are NOT At Odds in CrossFit](https:\/\/www.crossfit.com\/essentials\/crossfit-safety-intensity-not-at-odds)\n\n\"CrossFit is too dangerous!\" Sound familiar? The truth is, safety and intensity aren't enemies — they're teammates. Discover how the foundation of solid mechanics doesn't just reduce injury risk, it's the key to unlocking your highest performance and sustained gains over time.\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Saturday 260314](https:\/\/www.crossfit.com\/260314)\n[![Workout Image for Saturday 260314](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260314\/thumbnail\/260314app.png)](https:\/\/www.crossfit.com\/260314)\n\n### [Saturday 260314](https:\/\/www.crossfit.com\/260314)\nComplete as many rounds and reps as possible in 8 minutes of:  \n 8 box jumps  \n 1 rope climb to 15 feet\n\n♀ 20-inch box  \n ♂ 24-inch box\n\nPost rounds and reps to comments.\n\n**Stimulus and Strategy:**  \n Today's workout is a sprinty, lower-body push to upper-body pull couplet that will have you wishing there were more rope climbs.Get ready for 80 or more box jumps with a quick rope climb between sets to break them up. Each set of box jumps should be completed between 20 and 40 seconds, even with a step down. The rope climbs should be completed in less than 40 seconds, including transition time and rest. Most of you should try to complete 8-10 rounds, with some moving a little slower and some advanced athletes pushing beyond 12 rounds. Make choices that allow for intensity over task accomplishment. If we always train slowly, we will always be slow.\n\n**Intermediate option:**  \n Complete as many rounds and reps as possible in 8 minutes of:  \n 8 box jumps  \n 1 rope climb to **12** feet\n\n♀ 20-inch box  \n ♂ 24-inch box\n\n**Beginner option:**  \n Complete as many rounds and reps as possible in 8 minutes of:  \n 8 box jumps  \n 1 **pull-to-stand**\n\n♀ **12**\\-inch box  \n ♂ **12**\\-inch box\n\n**Resources:**  \n [The Box Jump](https:\/\/www.crossfit.com\/essentials\/the-box-jump)  \n [The Rope Climb (Wrapping)](https:\/\/www.crossfit.com\/essentials\/the-rope-climb-wrapping)  \n [The Rope Climb (Basket)](https:\/\/www.crossfit.com\/essentials\/the-rope-climb-basket)  \n [The Modified Rope Climb \\| Pull-to-Stand](https:\/\/www.crossfit.com\/essentials\/the-modified-rope-climb)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Friday 260313](https:\/\/www.crossfit.com\/260313)\n[![Workout Image for Friday 260313](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260313\/thumbnail\/260313app.jpg)](https:\/\/www.crossfit.com\/260313)\n\n### [Friday 260313](https:\/\/www.crossfit.com\/260313)\n**Open Workout 26.3**\n\nFor time:  \n 2 rounds of:  \n 12 burpees over the bar  \n 12 cleans, weight 1  \n 12 burpees over the bar  \n 12 thrusters\n\n2 rounds of:  \n 12 burpees over the bar  \n 12 cleans, weight 2  \n 12 burpees over the bar  \n 12 thrusters\n\n2 rounds of:  \n 12 burpees over the bar  \n 12 cleans, weight 3  \n 12 burpees over the bar  \n 12 thrusters\n\n♀ 65\/75\/85 lb  \n ♂ 95\/115\/135 lb\n\nTime cap: 16 minutes\n\nVisit the [CrossFit Games website](https:\/\/games.crossfit.com\/) for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout. Adaptive versions of the workout can be found through [WheelWOD](https:\/\/competitioncorner.net\/events\/15821\/details).\n\n**Resources:**  \n [The Burpee Over the Bar](https:\/\/www.youtube.com\/watch?v=Kv5goMENSsI_)  \n [The Power Clean](https:\/\/www.crossfit.com\/essentials\/the-power-clean)  \n [The Squat Clean](https:\/\/www.crossfit.com\/essentials\/the-clean-2)  \n [The Thruster](https:\/\/www.crossfit.com\/essentials\/the-thruster)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Thursday 260312](https:\/\/www.crossfit.com\/260312)\n[![Workout Image for Thursday 260312](https:\/\/thumbnails.crossfit.com\/mainsite\/w20260312\/thumbnail\/260312rest.jpg)](https:\/\/www.crossfit.com\/260312)\n\n### [Thursday 260312](https:\/\/www.crossfit.com\/260312)\n**Rest Day**\n\n[The CrossFit Open Ends this Week ...Then What?](https:\/\/www.crossfit.com\/essentials\/crossfit-open-is-over-now-what)\n\nThe CrossFit Open isn't just a competition — it's a road map. The results you just posted are packed with clues about exactly where to focus your training for the biggest gains in the year ahead. Here's how to turn your Open experience into a plan that actually moves the needle.\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Wednesday 260311](https:\/\/www.crossfit.com\/260311)\n[![Workout Image for Wednesday 260311](https:\/\/assets.crossfit.com\/build\/img\/global\/pukie-post.png)](https:\/\/www.crossfit.com\/260311)\n\n### [Wednesday 260311](https:\/\/www.crossfit.com\/260311)\nFor time:  \n 400-meter run  \n 30 toes-to-bars  \n 400-meter run  \n 10 wall walks  \n 400-meter run  \n 30 toes-to-bars  \n 400-meter run\n\nPost time to the comments.\n\n**Stimulus and Strategy:**  \n This bodyweight workout will challenge your core stamina in different ways. Push the pace on the run efforts, finishing each in 2 minutes or less. If needed, scale to either 300 or 200 meters to practice running at a faster pace. Scale the toes-to-bar volume first and then, if needed, substitute with knees-to-chests or hanging knee raises to maintain sets of 5 or more. Finish the toes-to-bar variation in under 3 minutes each set. Prioritize full range of motion wall walks if possible. If you can climb the wall fully without losing control or bending your elbows, but the volume is too high, reduce it to 5 or 7 reps. If you can't fully climb the wall without losing a straight arm, scale the range of motion.\n\n**Intermediate option:**  \n For time:  \n 400-meter run  \n 30 **hanging knee raises to chest level**  \n 400-meter run  \n **5** wall walks  \n 400-meter run  \n 30 **hanging knee raises to chest level**  \n 400-meter run\n\n**Beginner option:**  \n For time:  \n **200**\\-meter run  \n **20 hanging knee raises to waist level**  \n **200**\\-meter run  \n **5 inchworms + push-ups**  \n **200**\\-meter run  \n **20 hanging knee raises to waist level**  \n **200**\\-meter run\n\n**Resources:**  \n [Running \\| Change in Support Drill](https:\/\/youtu.be\/nOgI1BSZjYo)  \n [The Kipping Toes-to-Bar](https:\/\/www.crossfit.com\/essentials\/the-kipping-toes-to-bar)  \n [The Wall Walk](https:\/\/www.crossfit.com\/essentials\/the-wall-walk)  \n [The Kipping Hanging Knee Raise](https:\/\/youtu.be\/G6ycYQ1bNG0)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\nLoading...\n\n***\n### About CrossFit\n\n- [What Is CrossFit?](https:\/\/www.crossfit.com\/what-is-crossfit)\n- [Get Started](https:\/\/www.crossfit.com\/get-started)\n- [Workouts](https:\/\/www.crossfit.com\/workout\/)\n- [Movements](https:\/\/www.crossfit.com\/essentials\/movements)\n- [FAQ](https:\/\/www.crossfit.com\/faq)\n- [Help Center](https:\/\/crossfit.my.site.com\/Support\/s\/)\n- [Careers](https:\/\/www.crossfit.com\/careers\/)\n\n***\n### Education\n\n- [Courses Near You](https:\/\/www.crossfit.com\/courses-near-you\/)\n- [Certificate Courses](https:\/\/www.crossfit.com\/certificate-courses\/)\n- [Certifications](https:\/\/www.crossfit.com\/certifications\/)\n- [Explore Courses](https:\/\/www.crossfit.com\/education\/explore-courses)\n- [Promotional Terms and Conditions](https:\/\/www.crossfit.com\/promotional-terms-and-conditions)\n\n***\n### Affiliates\n\n- [Open a CrossFit Gym](https:\/\/www.crossfit.com\/open-crossfit-gym)\n- [Field Leaders](https:\/\/www.crossfit.com\/field-leaders)\n- [Global Mentor Program](https:\/\/www.crossfit.com\/global-mentor-program\/)\n- [Affiliate Toolkit](https:\/\/affiliate.crossfit.com\/tools\/)\n\n***\n### Community\n\n- [Find a Trainer](https:\/\/trainerdirectory.crossfit.com\/)\n- [Scholarship Program](https:\/\/www.crossfit.com\/scholarship-program-inquiry)\n- [Foundation](https:\/\/www.crossfit.com\/foundation)\n- [CrossFit Medical Society](https:\/\/www.crossfitmedicalsociety.com\/)\n\n***\n### The CrossFit Games\n\n- [About the Games](https:\/\/games.crossfit.com\/)\n- [Leaderboard](https:\/\/games.crossfit.com\/leaderboard\/games\/2022?division=2)\n- [Schedule](https:\/\/games.crossfit.com\/games\/schedule?_ga=2.142929340.802559833.1690817966-401013740.1685640771)\n- [Workouts](https:\/\/games.crossfit.com\/workouts\/games\/2023)\n\n### FIND A GYM TODAY\\!\nStart your fitness journey today and get healthy.\n\n[Find a Gym near you](https:\/\/map.crossfit.com\/)\n\nSubscribe to the Email of the Day\n\n© 2026 CrossFit, LLC. CrossFit, Fittest on Earth, 3...2...1...Go! CrossFit Games, and Sport of Fitness are trademarks of CrossFit, LLC in the U.S. and\/or other countries. All Rights Reserved.\n\n- [Terms & Conditions](https:\/\/www.crossfit.com\/terms-and-conditions)\n- [Privacy Policy](https:\/\/www.crossfit.com\/privacy-policy)\n- [Cookie Policy](https:\/\/www.crossfit.com\/cookie-policy)\n- [Disclaimer](https:\/\/www.crossfit.com\/disclaimer)\n- [Contact Us](https:\/\/www.crossfit.com\/contact-us)\n- [Report IP Theft](https:\/\/www.crossfit.com\/iptheft)\n- [California Privacy Notice](https:\/\/privacy.crossfit.com\/privacy-policy#california-privacy-notice)\n- [![California Consumer Privacy Act (CCPA) Opt-Out Icon](https:\/\/polaris.truevaultcdn.com\/static\/assets\/icons\/optout-icon-black.svg) Your Privacy Choices](https:\/\/privacy.crossfit.com\/opt-out)\n- [Sensitive Personal Information](https:\/\/privacy.crossfit.com\/limit)\n\n![](https:\/\/www.facebook.com\/tr?id=699178330801122&ev=PageView&noscript=1)","attrs_readable_markdown":"### [Friday 260410](https:\/\/www.crossfit.com\/260410)\n**Kelly**\n\n5 rounds for time of:  \n 400-meter run  \n 30 box jumps  \n 30 wall-ball shots\n\n♀ 14-lb medicine ball to a 9-foot target and a 20-inch box  \n ♂ 20-lb medicine ball to a 10-foot target and a 24-inch box\n\nCompare to [240330](http:\/\/www.crossfit.com\/workout\/2024\/03\/30).\n\nPost time to comments.\n\n**Stimulus and Strategy:**  \n Today's workout is the CrossFit benchmark Kelly. Kelly is a long grind, but the goal is to keep moving throughout. This workout rewards consistency. If you need to take a few extra breaths, do so during your transition to the next movement. Maintain large chunks of box jumps and wall-ball shots. Try to keep moving on the box jumps and perform the wall-ball shots in 2 sets or fewer in each round. You can recover a bit on the run, but don't take longer than 2:15. You can afford to run a little slower if it means faster and bigger sets on the other movements. If scaled correctly, a single round should take no more than 6 minutes to complete.\n\n**Intermediate option:**  \n **4** rounds for time of:  \n 400-meter run  \n **20** box jumps  \n 30 wall-ball shots\n\n♀ **10**\\-lb medicine ball to a 9-foot target and a 20-inch box  \n ♂ **14**\\-lb medicine ball to a 10-foot target and a 24-inch box\n\n**Beginner option:**  \n **4** rounds for time of:  \n **200**\\-meter run  \n **20** box jumps  \n **20** wall-ball shots\n\n♀ **6**\\-lb medicine ball to an **8**\\-foot target and a **12**\\-inch box  \n ♂ **10**\\-lb medicine ball to a **9**\\-foot target and a **12**\\-inch box\n\n**Resources:**  \n [Running \\| Change in Support Drill](https:\/\/youtu.be\/nOgI1BSZjYo)  \n [The Box Jump](https:\/\/www.crossfit.com\/essentials\/the-box-jump)  \n [The Wall-Ball Shot](https:\/\/www.crossfit.com\/essentials\/the-wall-ball)  \n [Watch “Kelly Kelly Does Kelly”](https:\/\/www.crossfit.com\/essentials\/kelly-kelly-does-kelly)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Thursday 260409](https:\/\/www.crossfit.com\/260409)\n**Rest Day**\n\n[Rest in Peace, Rob Orlando](https:\/\/www.youtube.com\/watch?v=F_Sp1ckP-Lo)\n\nRob Orlando, four-time CrossFit Games competitor, founder of Hybrid Athletics, and the man behind the legendary Pig, died this week after a two-year battle with cancer. He was 50. This video is our tribute to a true force in the CrossFit community and the legacy he leaves behind.\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Wednesday 260408](https:\/\/www.crossfit.com\/260408)\nFront squat 3-3-3-3-3 reps\n\nCompare to [260120](http:\/\/www.crossfit.com\/workout\/2026\/01\/20).\n\nPost loads to comments.\n\n**Stimulus and Strategy:**  \n Today, you get to lift heavy relative to your capacity. The effort should require all of your focus and attention to execute each set. Look back to Jan. 20, 2026, to see your most recent 3-rep front squat. Or if you are familiar with a recent 1-rep-max front squat, lift around 70% or more. Perform a new set every 3-4 minutes to give ample rest between lifts. If you don't feel like you need that much rest, go heavier as long as mechanics allow.\n\n**Intermediate option:**  \n Same as Rx'd.\n\n**Beginner option:**  \n Same as Rx'd.\n\n**Resources:**  \n [The Front Squat](https:\/\/www.crossfit.com\/essentials\/the-front-squat)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Tuesday 260407](https:\/\/www.crossfit.com\/260407)\nComplete as many rounds and reps as possible in 15 minutes of:  \n 3 wall walks  \n 15 burpees  \n 60 double-unders\n\nPost total reps to comments.\n\n**Stimulus and Strategy:**  \n Today, we have a fast-paced workout. Try to complete each of the three movements in 3 minutes or less to start. Be prepared for the wall walks to make the burpees more challenging as you start to fatigue; scale as needed to maintain the intended time domain. Make sure you keep your shoulders relaxed during the double-unders to give them a break before going back to the wall walks.\n\n**Intermediate option:**  \n Complete as many rounds and reps as possible in 15 minutes of:  \n **2** wall walks  \n 15 burpees  \n **40** double-unders\n\n**Beginner option:**  \n **3 rounds for time of:**  \n 3 **inchworm + push-ups**  \n **10** burpees **or up-downs**  \n **40 single**\\-unders\n\n**Rest 1 minute between rounds.**\n\n**Resources:**  \n [The Wall Walk](https:\/\/www.crossfit.com\/essentials\/the-wall-walk)  \n [The Burpee](https:\/\/www.crossfit.com\/essentials\/the-burpee)  \n [The Double-Under](https:\/\/www.crossfit.com\/essentials\/the-double-under)  \n [The Inchworm + Push-Up](https:\/\/www.youtube.com\/watch?v=xWlAZKOPsBQ&feature=youtu.be)  \n [The Up-Down](https:\/\/www.youtube.com\/watch?v=EbCy4PTp2Gs)  \n [The Single-Under](https:\/\/www.crossfit.com\/essentials\/the-single-under)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Monday 260406](https:\/\/www.crossfit.com\/260406)\nFor time:  \n 800-meter run  \n 80 pull-ups  \n 80 deadlifts  \n 800-meter run\n\nPartition the pull-up and deadlift reps any way.\n\n♀ 95-lb barbell  \n ♂ 135-lb barbell\n\nPost time to comments.\n\n**Stimulus and Strategy:**  \n This is a high-rep and grippy workout. Keep in mind, we did pull-ups on Saturday, but at a lower intensity. This redundancy is intentional, but if you are sore, consider reducing the reps or decreasing the difficulty of the movement to keep intensity high. The deadlifts are light, but the volume will fatigue the posterior, making the last run so much fun. Buckle up for a fight when you hit the last 400 meters. Try to complete both runs between 3:30 and 4:30. The pull-ups and deadlifts should be completed in under 10 minutes and can be partitioned any way. For scaling, consider what can be completed in under 1 minute, and that rep scheme or movement variation will be your prescription. Examples per minute include 10 pull-ups\/10 deadlifts (8 minutes of work), 8 pull-ups\/8 deadlifts (10 minutes). If you cannot sustain a cadence of 8\/8, reduce volume and or modify the movement selection. The first half of this workout should feel manageable. The second half is the real test.\n\n**Intermediate option:**  \n For time:  \n 800-meter run  \n **60** pull-ups  \n **60** deadlifts  \n 800-meter run\n\nPartition the pull-up and deadlift reps any way.\n\n♀ **75**\\-lb barbell  \n ♂ **115**\\-lb barbell\n\n**Beginner option:**  \n 3 rounds for time of:  \n **200**\\-meter run  \n **20 jumping** pull-ups  \n **20** deadlifts  \n **200**\\-meter run\n\n♀ **35**\\-lb barbell  \n ♂ **45**\\-lb barbell\n\n**Resources:**  \n [Pose Running Drills \\| Pose Alignment](https:\/\/youtu.be\/1crN-ouszRU?si=W5cnQQe-8i1-t4nJ)  \n [The Kipping Pull-Up](https:\/\/www.crossfit.com\/essentials\/the-kipping-pull-up)  \n [The Deadlift](https:\/\/www.crossfit.com\/essentials\/the-deadlift)  \n [The Jumping Pull-Up](https:\/\/www.youtube.com\/watch?v=KdjfFHefFkg)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Saturday 260404](https:\/\/www.crossfit.com\/260404)\nFor time:  \n 21 L pull-ups  \n 42 thrusters  \n 18 L pull-ups  \n 36 thrusters  \n 15 L pull-ups  \n 30 thrusters  \n 12 L pull-ups  \n 24 thrusters  \n 9 L pull-ups  \n 18 thrusters\n\n♀ 35-lb barbell  \n ♂ 45-lb barbell\n\nPost time to comments.\n\n**Stimulus and Strategy:**  \n This workout will be a grind for most athletes. Expect the L pull-ups to be the most challenging, but if you have the capacity, give them a try, even if you need to reduce the reps or use a band. On the thrusters, try for big sets. You can almost always do another rep with the empty bar — you may not want to, but today is the day to go for it.\n\n**Intermediate option:**  \n For time:  \n **12 strict** pull-ups  \n **30** thrusters  \n **9 strict** pull-ups  \n **24** thrusters  \n **6 strict** pull-ups  \n **18** thrusters  \n **3 strict** pull-ups  \n **12** thrusters  \n **1 strict** pull-up  \n **6** thrusters\n\n♀ 35-lb barbell  \n ♂ 45-lb barbell\n\n**Beginner option:**  \n For time:  \n **15 ring rows**  \n **15** thrusters  \n **12 ring rows**  \n **12** thrusters  \n **9 ring rows**  \n **9** thrusters  \n **6 ring rows**  \n **6** thrusters  \n **3 ring rows**  \n **3** thrusters\n\n♀ **15**\\-lb barbell  \n ♂ **25**\\-lb barbell\n\n**Resources:**  \n [The L Pull-Up](https:\/\/www.crossfit.com\/essentials\/the-l-pull-up)  \n [The Thruster](https:\/\/www.crossfit.com\/essentials\/the-thruster)  \n [The Strict Pull-Up](https:\/\/www.crossfit.com\/essentials\/the-strict-pull-up)  \n [The Ring Row](https:\/\/www.crossfit.com\/essentials\/the-ring-row)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Friday 260403](https:\/\/www.crossfit.com\/260403)\n8 rounds for time of:  \n 5 box jump-overs  \n 5 hang power cleans\n\n♀ 155-lb barbell and a 24-inch box  \n ♂ 225-lb barbell and a 30-inch box\n\nPost time to comments.\n\n**Stimulus and Strategy:**  \n Today, we have taller box jumps paired with heavy hang power cleans. Expect this to be a very high-power output workout that will challenge you more with each round. Choose a weight and height that allows you to maintain unbroken sets through the first several rounds. Be prepared to take a quick break after each set of box jumps to ensure you’re ready for that heavy barbell. Set that hook grip and get full hip extension on each rep.\n\n**Intermediate option:**  \n 8 rounds for time of:  \n 5 box jump-overs  \n 5 hang power cleans\n\n♀ **105**\\-lb barbell and a **20**\\-inch box  \n ♂ **155**\\-lb barbell and a **24**\\-inch box\n\n**Beginner option:**  \n 8 rounds for time of:  \n 5 box **step**\\-overs  \n 5 hang power cleans\n\n♀ **35**\\-lb barbell and a **16**\\-inch box  \n ♂ **45**\\-lb barbell and a **20**\\-inch box\n\n**Resources:**  \n [Box Jump-Over Variations](http:\/\/youtube.com\/watch?v=yPQu3CWIfe8&feature=youtu.be)  \n [The Hang Power Clean](https:\/\/www.crossfit.com\/essentials\/the-hang-power-clean)  \n [The Box Step-Over](http:\/\/youtube.com\/watch?v=oZiKTbecUNg&feature=youtu.be)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Wednesday 260401](https:\/\/www.crossfit.com\/260401)\nPush press 3-2-2-1-1-1 reps\n\nCompare to similar [230509](http:\/\/www.crossfit.com\/workout\/2023\/05\/09), [250120](http:\/\/www.crossfit.com\/workout\/2025\/01\/20), and [260323](http:\/\/www.crossfit.com\/workout\/2026\/03\/23).\n\nPost your loads to comments.\n\n**Stimulus and Strategy:**  \n Today's heavy day focuses on building strength overhead. Compare to your last heavy push press and use it to help gauge the loads you pick today. Build to a challenging single push press over the course of 6 sets, starting with a set of 3, then 2 sets of 2, and finally, 3 singles, building in load. Start at around 75% or more of your 1-rep max for the set of 3, and try for a PR on the second or third single, if you’re feeling good with sound mechanics.\n\n**Intermediate option:**  \n Same as Rx'd.\n\n**Beginner option:**  \n Push press **3-3-3-3-3-3** reps\n\n**Resources:**  \n [The Push Press](https:\/\/www.crossfit.com\/essentials\/the-push-press)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Tuesday 260331](https:\/\/www.crossfit.com\/260331)\n3 rounds for time of:  \n 400-meter run  \n 30 kettlebell snatches  \n 20 kettlebell swings\n\n♀ 35-lb kettlebell  \n ♂ 53-lb kettlebell\n\nPost time to comments.\n\n**Stimulus and Strategy:**  \n Today's workout is a triplet that will tax your overall conditioning. A unique component is that the movements are redundant in their functions, and will place a significant demand on the posterior chain and grip. Switch hands as needed on the kettlebell snatches, but try to get through each round of snatches and swings unbroken or with one short break. Resist the urge to pace yourself on the run and push hard.\n\n**Intermediate option:**  \n 3 rounds for time of:  \n 400-meter run  \n 30 kettlebell snatches  \n 20 kettlebell swings\n\n♀ **26**\\-lb kettlebell  \n ♂ **35**\\-lb kettlebell\n\n**Beginner option:**  \n 3 rounds for time of:  \n **200**\\-meter run  \n **20 dumbbell** snatches  \n **10 dumbbell** swings\n\n♀ **15**\\-lb dumbbell  \n ♂ **25**\\-lb dumbbell\n\n**Resources:**  \n [Running \\| Pulling and Foot Tapping](https:\/\/youtu.be\/LSz-m-Gf3es)  \n [The Kettlebell Snatch](https:\/\/www.crossfit.com\/essentials\/the-kettlebell-snatch)  \n [The Kettlebell Swing](https:\/\/www.crossfit.com\/essentials\/the-kettlebell-swing)  \n [The Dumbbell Snatch](https:\/\/www.crossfit.com\/essentials\/the-dumbbell-power-snatch)  \n [The Dumbbell Swing](https:\/\/www.youtube.com\/watch?v=uB-fq0HqGK0)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Monday 260330](https:\/\/www.crossfit.com\/260330)\nFor reps:  \n Tabata air squats  \n Tabata push-ups  \n Tabata AbMat sit-ups  \n Tabata walking lunges\n\nEach Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rounds.\n\nPost total reps to comments.\n\n**Stimulus and Strategy:**  \n Today's workout is made up of four back-to-back Tabata intervals. The Tabata interval is 8 rounds of 20 seconds of work, followed by 10 seconds of rest for each movement. Push to keep moving for as much of each 20-second effort as possible, shooting for at least 8 reps per interval. Expect the push-ups to be the most challenging. Rest as needed, but always try to squeeze out one more rep.\n\n**Intermediate option:**  \n Same as Rx'd.\n\n**Beginner option:**  \n For reps:  \n **Reverse** Tabata air squats  \n **Reverse** Tabata push-ups  \n **Reverse** Tabata AbMat sit-ups  \n **Reverse** Tabata walking lunges\n\nEach **reverse** Tabata interval is **10 seconds** of work followed by **20 seconds** of rest for 8 rounds.\n\n**Resources:**  \n [The Air Squat](https:\/\/www.crossfit.com\/essentials\/the-air-squat)  \n [The Push-Up](https:\/\/www.crossfit.com\/essentials\/the-push-up)  \n [The AbMat Sit-Up](https:\/\/www.crossfit.com\/essentials\/the-abmat-sit-up)  \n [The Walking Lunge](https:\/\/www.crossfit.com\/essentials\/the-walking-lunge)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Wednesday 260325](https:\/\/www.crossfit.com\/260325)\n5 rounds for time of:  \n 2 rope climbs to 15 feet  \n 15 GHD sit-ups  \n 20 box jumps\\*\n\n\\*Step down from the box.\n\n♀ 20-inch box  \n ♂ 24-inch box\n\nPost time to comments.\n\n**Stimulus and Strategy:**  \n This triplet is all bodyweight movement, but it will boost your heart rate and leave your legs feeling heavy. Shoot to complete the early rounds in 3 minutes or less to account for fatigue later on. Finish the rope climbs in under 1 minute. If you have a rope climb, but not 2 in less than 60 seconds, scale to 1 rep per round. Otherwise, scale to a pull-to-stand and work on keeping the hips off the ground. The GHD sit-up sets should be fast. If you haven't been on the GHD recently, scale to parallel. If you've never been on it, practice a few as you warm up, but perform either weighted or unweighted AbMat sit-ups in the workout. Use the box jumps to either recover or push the pace, depending on how you're feeling. Complete the reps in less than 90 seconds or scale the height of the jump, even if it's to just a few inches off the floor.\n\n**Intermediate option:**  \n 5 rounds for time of:  \n **1** rope climb to 15 feet  \n **10** GHD sit-ups **to parallel**  \n 20 box jumps\\*\n\n\\*Step down from the box.\n\n♀ 20-inch box  \n ♂ 24-inch box\n\n**Beginner option:**  \n 5 rounds for time of:  \n **3 pull-to-stands**  \n **10 AbMat sit-ups** **15 box step-ups** \\*\n\n\\*Step down from the box.\n\n♀ **12**\\-inch box  \n ♂ **12**\\-inch box\n\n**Resources:**  \n [The Rope Climb (Basket)](https:\/\/www.crossfit.com\/essentials\/the-rope-climb-basket)  \n [The Rope Climb (Wrapping)](https:\/\/www.crossfit.com\/essentials\/the-rope-climb-wrapping)  \n [The GHD Sit-Up](https:\/\/www.crossfit.com\/essentials\/the-ghd-sit-up)  \n [The Box Jump](https:\/\/www.crossfit.com\/essentials\/the-box-jump)  \n [The GHD Sit-Up Progression](https:\/\/www.youtube.com\/watch?v=FgEiX-o_xuw)  \n [The AbMat Sit-Up](https:\/\/www.crossfit.com\/essentials\/the-abmat-sit-up)  \n [The Modified Rope Climb \\| Pull-to-Stand](https:\/\/www.crossfit.com\/essentials\/the-modified-rope-climb)  \n [The Box Step-Up](https:\/\/www.crossfit.com\/essentials\/the-box-step-up)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Tuesday 260324](https:\/\/www.crossfit.com\/260324)\n4 rounds for time of:  \n Run 800 meters\n\nRest 3 minutes between rounds.\n\nCompare to [241102](http:\/\/www.crossfit.com\/workout\/2024\/11\/02).\n\nPost times to comments.\n\n**Stimulus and Strategy:**  \n In today's workout, you'll perform 4 running intervals. Push each run as hard as your capacity allows. With 3 minutes of rest between each run, you'll have plenty of time to recover before the next effort. The rest will make this workout more challenging because you can hit each run at around the same time. Advanced athletes should push the pace from the first interval and hang on. Less experienced athletes should feel out the first interval and increase their pace across if possible.\n\n**Intermediate option:**  \n Same as Rx'd.\n\n**Beginner option:**  \n 4 rounds for time of:  \n Run **600** meters\n\nRest 3 minutes between rounds.\n\n**Resources:**  \n [Pose Running Drills \\| Lean and Pull](https:\/\/youtu.be\/9R-3UT1Vd9o)  \n [Pose Running Drills \\| Pose Alignment](https:\/\/youtu.be\/1crN-ouszRU?si=W5cnQQe-8i1-t4nJ)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Monday 260323](https:\/\/www.crossfit.com\/260323)\nEvery 5 minutes for 7 sets, for load:  \n 3 push presses  \n 2 push jerks  \n 1 split jerk\n\nAdd weight each set.\n\nCompare to similar [251124](http:\/\/www.crossfit.com\/workout\/2025\/11\/24).\n\nPost loads to comments.\n\n**Stimulus and Strategy:**  \n Today, you’ll take on a shoulder-to-overhead complex that has you completing 3 push presses, 2 push jerks, and 1 split jerk without putting down the bar. Build to a heavy set of the complex with all sets at 60% or more of your 1-rep-max jerk. Shoot to lift the heaviest load in your fifth or sixth set to have options to either go heavier if it goes well or reduce load and move better in the final sets. Take the bar from the rack and lift every 5 minutes. Spend some time drilling the push press and push jerk and practicing split-jerk footwork before beginning the workout sets. Focus on opening those hips to get the most power out of every lift.\n\n**Intermediate option:**  \n Same as Rx'd.\n\n**Beginner option:**  \n Every 5 minutes for 7 sets, for load:  \n 3 **strict presses**  \n 2 **push presses**  \n 1 **push** jerk\n\nAdd weight each set.\n\n**Resources:**  \n [The Push Press](https:\/\/www.crossfit.com\/essentials\/the-push-press)  \n [The Push Jerk](https:\/\/www.crossfit.com\/essentials\/the-push-jerk)  \n [The Split Jerk](https:\/\/www.crossfit.com\/essentials\/the-split-jerk)  \n [The Strict (or Shoulder) Press](https:\/\/www.crossfit.com\/essentials\/the-shoulder-press)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Saturday 260321](https:\/\/www.crossfit.com\/260321)\n2 rounds for time of:  \n 15 shuttle runs  \n 35 toes-to-bars  \n 15 shuttle runs  \n 25 strict pull-ups\n\nOne shuttle run is 25 feet out and 25 feet back.\n\nPost time to comments.\n\n**Stimulus and Strategy:**  \n This is a longer workout that will challenge your endurance, stamina, and grip. To move through this workout as efficiently as possible, consider breaking the toes-to-bars and strict pull-ups into smaller sets, coupled with quick breaks to avoid muscular failure early on. Move through the shuttle runs at a quick pace; scale as needed to complete each set in under 2 minutes. Complete the toes-to-bars and pull-ups each in 3 minutes or less.\n\n**Intermediate option:**  \n 2 rounds for time of:  \n 15 shuttle runs  \n **25** toes-to-bars  \n 15 shuttle runs  \n **15** strict pull-ups\n\nOne shuttle run is 25 feet out and 25 feet back.\n\n**Beginner option:**  \n 2 rounds for time of:  \n **5** shuttle runs  \n **25 hanging knee raises**  \n **5** shuttle runs  \n **15 ring rows**\n\nOne shuttle run is 25 feet out and 25 feet back.\n\n**Resources:**  \n [Shuttle Run Tips](https:\/\/youtu.be\/Iixyi1iIMxQ)  \n [The Kipping Toes-to-Bar](https:\/\/www.crossfit.com\/essentials\/the-kipping-toes-to-bar)  \n [The Strict Pull-Up](https:\/\/www.crossfit.com\/essentials\/the-strict-pull-up)  \n [The Kipping Hanging Knee Raise](https:\/\/youtu.be\/G6ycYQ1bNG0)  \n [The Ring Row](https:\/\/www.crossfit.com\/essentials\/the-ring-row)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Friday 260320](https:\/\/www.crossfit.com\/260320)\nHang power snatch 2-2-2-2-2-2-2-2-2-2 reps\n\nCompare to similar [230122](http:\/\/www.crossfit.com\/workout\/2023\/01\/22).\n\nPost loads to comments.\n\n**Stimulus and Strategy:**  \n Today's workout is a heavy day. Keep in mind that heavy is relative to each athlete. Be sure to keep track of your heaviest lift, so you can compare it to future lifts. Start between 60-70% of your 1-rep max, and take small jumps, building from there. Rest about 2 minutes between sets. Increase loading across each lift if possible. If you miss a lift, reduce the weight and make the needed corrections before building back up.\n\n**Intermediate option:**  \n Same as Rx'd.\n\n**Beginner option:**  \n Same as Rx'd.\n\n**Resources:**  \n [The Hang Power Snatch](https:\/\/www.crossfit.com\/essentials\/the-hang-power-snatch)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Thursday 260319](https:\/\/www.crossfit.com\/260319)\n**Rest Day**\n\n[Your First Month of CrossFit: Why Going Slow Gets You There Faster](https:\/\/www.crossfit.com\/essentials\/crossfit-your-first-month-go-slow-to-get-faster-results)\n\nThe athletes who rush to heavy weights and high intensity in their first weeks of CrossFit inevitably plateau, while their peers who focus on mechanics continue progressing for years. Your first 30 days aren't about proving yourself; they're about building the foundation that determines how far you'll ultimately go. Here's why mastering the basics is the smartest investment you can make in your fitness.\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Wednesday 260318](https:\/\/www.crossfit.com\/260318)\nComplete as many rounds and reps as possible in 8 minutes of:  \n 10 overhead squats  \n 5 chest-to-bar pull-ups\n\n♀ 65-lb barbell  \n ♂ 95-lb barbell\n\nPost rounds and reps to comments.\n\n**Stimulus and Strategy:**  \n Today we have 8 minutes of fast transitions — 100+ total reps, and no rest for the shoulders or grip. Think 80+ overhead squats and 40+ chest-to-bar pull-ups. This is a lot of work in a short time. Make it a goal to hold a round every minute, shooting for 8 rounds. Overhead squat loading must allow for straight arms overhead and a full depth, flat foot position at the bottom of the squat. Due to the expectation of fast transitions, the chest-to-bar option needs to be relatively easy for the first half of the workout, but as fatigue sets in, it will quickly become more challenging. For advanced athletes, shoot for 40-second rounds.\n\n**Intermediate option:**  \n Complete as many rounds and reps as possible in 8 minutes of:  \n 10 overhead squats  \n **3** chest-to-bar pull-ups\n\n♀ **55**\\-lb barbell  \n ♂ **75**\\-lb barbell\n\n**Beginner option:**  \n Complete as many rounds and reps as possible in 8 minutes of:  \n 10 overhead squats  \n 5 **ring rows**\n\n♀ **35**\\-lb barbell  \n ♂ **45**\\-lb barbell\n\n**Resources:**  \n [The Overhead Squat](https:\/\/www.crossfit.com\/essentials\/the-overhead-squat)  \n [The Chest-to-Bar Pull-Up](https:\/\/www.crossfit.com\/essentials\/the-kipping-chest-to-bar-pull-up)  \n [The Ring Row](https:\/\/www.crossfit.com\/essentials\/the-ring-row)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Tuesday 260317](https:\/\/www.crossfit.com\/260317)\n**Annie**\n\n50-40-30-20-10 reps for time of:  \n Double-unders  \n AbMat sit-ups\n\nThen, complete the following post-workout skill work.\n\nEvery minute on the minute for 6 minutes:  \n 25-foot handstand walk\n\nCompare to [230104](http:\/\/www.crossfit.com\/workout\/2023\/01\/04).\n\nPost time to comments.\n\n**Stimulus and Strategy:**  \n Today's workout is a fast, simple benchmark that will allow you to recover while still bringing intensity. Look at your previous attempt to compare the score. Scale the double-unders to allow for a fast pace. Reduce reps first, and then substitute single-unders if needed. Perform the skill work after the workout when you have had an opportunity to return to equilibrium. Use this time to practice positioning and technique. Don’t blaze through with “sloppy” technique.\n\n**Intermediate option:**  \n Same as Rx'd.\n\n**Beginner option:**  \n **30-20-10** reps for time of:  \n **Single**\\-unders  \n **Anchored** sit-ups\n\n**Resources:**  \n [The Double-Under](https:\/\/www.crossfit.com\/essentials\/the-double-under)  \n [The AbMat Sit-Up](https:\/\/www.crossfit.com\/essentials\/the-abmat-sit-up)  \n [The Handstand Walk](https:\/\/www.crossfit.com\/essentials\/the-handstand-walk)  \n [The Single-Under](https:\/\/www.crossfit.com\/essentials\/the-single-under)  \n [The Anchored Sit-Up](https:\/\/www.crossfit.com\/sport\/cfg21-foundations-su)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Monday 260316](https:\/\/www.crossfit.com\/260316)\n**Topsy**\n\nComplete as many rounds and reps as possible in 25 minutes of:  \n 3 muscle-ups  \n 8 thrusters  \n 17-calorie row\n\n♀ 75-lb barbell  \n ♂ 115-lb barbell\n\nCompare to [250627](http:\/\/www.crossfit.com\/workout\/2025\/06\/27).\n\nPost rounds and reps to comments.\n\n**Stimulus and Strategy:**  \n Today's workout is in honor of McCoy “Topsy” Turner. Turner was a beloved member of the CrossFit community and a former Seminar Staff Flowmaster, who died by suicide on March 8, 2025, after a long battle with complex post-traumatic stress. Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 seminars and exemplified excellence and service. Known for his warmth, kindness, and extreme selflessness, he touched the lives of many. Turner is survived by his sons, Brodie and Tommy.\n\nThis Hero workout is a triplet where you should attempt to move at a consistent pace throughout. Choose a thruster loading and ring muscle-up volume that allows you to complete unbroken sets each round. Row at a pace that allows for some recovery. Since this is a Hero workout, attempt it Rx'd if you can perform the movements safely and effectively, even if the intended stimulus is not met. Embrace the challenge.\n\n**Intermediate option:**  \n Complete as many rounds and reps as possible in 25 minutes of:  \n 3 **jumping** muscle-ups  \n 8 thrusters  \n 17-calorie row\n\n♀ **55**\\-lb barbell  \n ♂ **75**\\-lb barbell\n\n**Beginner option:**  \n Every 5 minutes for 25 minutes, complete:  \n 3 **low-ring muscle-up transitions**  \n 8 thrusters  \n **12**\\-calorie row\n\n♀ **35**\\-lb barbell  \n ♂ **45**\\-lb barbell\n\n**Resources:**  \n [The Kipping Muscle-Up](https:\/\/www.crossfit.com\/essentials\/the-kipping-muscle-up)  \n [The Thruster](https:\/\/www.crossfit.com\/essentials\/the-thruster)  \n [Rowing Technique Tips](https:\/\/www.crossfit.com\/essentials\/rowing)  \n [The Jumping Ring Muscle-Up](https:\/\/www.youtube.com\/watch?v=ozRLBoADeDo)  \n [Low-Ring Muscle-Up Scaling](https:\/\/www.youtube.com\/watch?v=aIVxVi8xjgQ&feature=youtu.be)  \n [CrossFit Hero and Tribute Workouts](https:\/\/www.crossfit.com\/heroes)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Saturday 260314](https:\/\/www.crossfit.com\/260314)\nComplete as many rounds and reps as possible in 8 minutes of:  \n 8 box jumps  \n 1 rope climb to 15 feet\n\n♀ 20-inch box  \n ♂ 24-inch box\n\nPost rounds and reps to comments.\n\n**Stimulus and Strategy:**  \n Today's workout is a sprinty, lower-body push to upper-body pull couplet that will have you wishing there were more rope climbs.Get ready for 80 or more box jumps with a quick rope climb between sets to break them up. Each set of box jumps should be completed between 20 and 40 seconds, even with a step down. The rope climbs should be completed in less than 40 seconds, including transition time and rest. Most of you should try to complete 8-10 rounds, with some moving a little slower and some advanced athletes pushing beyond 12 rounds. Make choices that allow for intensity over task accomplishment. If we always train slowly, we will always be slow.\n\n**Intermediate option:**  \n Complete as many rounds and reps as possible in 8 minutes of:  \n 8 box jumps  \n 1 rope climb to **12** feet\n\n♀ 20-inch box  \n ♂ 24-inch box\n\n**Beginner option:**  \n Complete as many rounds and reps as possible in 8 minutes of:  \n 8 box jumps  \n 1 **pull-to-stand**\n\n♀ **12**\\-inch box  \n ♂ **12**\\-inch box\n\n**Resources:**  \n [The Box Jump](https:\/\/www.crossfit.com\/essentials\/the-box-jump)  \n [The Rope Climb (Wrapping)](https:\/\/www.crossfit.com\/essentials\/the-rope-climb-wrapping)  \n [The Rope Climb (Basket)](https:\/\/www.crossfit.com\/essentials\/the-rope-climb-basket)  \n [The Modified Rope Climb \\| Pull-to-Stand](https:\/\/www.crossfit.com\/essentials\/the-modified-rope-climb)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Friday 260313](https:\/\/www.crossfit.com\/260313)\n**Open Workout 26.3**\n\nFor time:  \n 2 rounds of:  \n 12 burpees over the bar  \n 12 cleans, weight 1  \n 12 burpees over the bar  \n 12 thrusters\n\n2 rounds of:  \n 12 burpees over the bar  \n 12 cleans, weight 2  \n 12 burpees over the bar  \n 12 thrusters\n\n2 rounds of:  \n 12 burpees over the bar  \n 12 cleans, weight 3  \n 12 burpees over the bar  \n 12 thrusters\n\n♀ 65\/75\/85 lb  \n ♂ 95\/115\/135 lb\n\nTime cap: 16 minutes\n\nVisit the [CrossFit Games website](https:\/\/games.crossfit.com\/) for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout. Adaptive versions of the workout can be found through [WheelWOD](https:\/\/competitioncorner.net\/events\/15821\/details).\n\n**Resources:**  \n [The Burpee Over the Bar](https:\/\/www.youtube.com\/watch?v=Kv5goMENSsI_)  \n [The Power Clean](https:\/\/www.crossfit.com\/essentials\/the-power-clean)  \n [The Squat Clean](https:\/\/www.crossfit.com\/essentials\/the-clean-2)  \n [The Thruster](https:\/\/www.crossfit.com\/essentials\/the-thruster)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)\n\n### [Wednesday 260311](https:\/\/www.crossfit.com\/260311)\nFor time:  \n 400-meter run  \n 30 toes-to-bars  \n 400-meter run  \n 10 wall walks  \n 400-meter run  \n 30 toes-to-bars  \n 400-meter run\n\nPost time to the comments.\n\n**Stimulus and Strategy:**  \n This bodyweight workout will challenge your core stamina in different ways. Push the pace on the run efforts, finishing each in 2 minutes or less. If needed, scale to either 300 or 200 meters to practice running at a faster pace. Scale the toes-to-bar volume first and then, if needed, substitute with knees-to-chests or hanging knee raises to maintain sets of 5 or more. Finish the toes-to-bar variation in under 3 minutes each set. Prioritize full range of motion wall walks if possible. If you can climb the wall fully without losing control or bending your elbows, but the volume is too high, reduce it to 5 or 7 reps. If you can't fully climb the wall without losing a straight arm, scale the range of motion.\n\n**Intermediate option:**  \n For time:  \n 400-meter run  \n 30 **hanging knee raises to chest level**  \n 400-meter run  \n **5** wall walks  \n 400-meter run  \n 30 **hanging knee raises to chest level**  \n 400-meter run\n\n**Beginner option:**  \n For time:  \n **200**\\-meter run  \n **20 hanging knee raises to waist level**  \n **200**\\-meter run  \n **5 inchworms + push-ups**  \n **200**\\-meter run  \n **20 hanging knee raises to waist level**  \n **200**\\-meter run\n\n**Resources:**  \n [Running \\| Change in Support Drill](https:\/\/youtu.be\/nOgI1BSZjYo)  \n [The Kipping Toes-to-Bar](https:\/\/www.crossfit.com\/essentials\/the-kipping-toes-to-bar)  \n [The Wall Walk](https:\/\/www.crossfit.com\/essentials\/the-wall-walk)  \n [The Kipping Hanging Knee Raise](https:\/\/youtu.be\/G6ycYQ1bNG0)\n\n**Find a gym near you:**  \n [View the CrossFit map](https:\/\/www.crossfit.com\/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)","meta_canonical":null}

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Boilerpipe Text	Friday 260410 Kelly 5 rounds for time of: 400-meter run 30 box jumps 30 wall-ball shots ♀ 14-lb medicine ball to a 9-foot target and a 20-inch box ♂ 20-lb medicine ball to a 10-foot target and a 24-inch box Compare to 240330 . Post time to comments. Stimulus and Strategy: Today's workout is the CrossFit benchmark Kelly. Kelly is a long grind, but the goal is to keep moving throughout. This workout rewards consistency. If you need to take a few extra breaths, do so during your transition to the next movement. Maintain large chunks of box jumps and wall-ball shots. Try to keep moving on the box jumps and perform the wall-ball shots in 2 sets or fewer in each round. You can recover a bit on the run, but don't take longer than 2:15. You can afford to run a little slower if it means faster and bigger sets on the other movements. If scaled correctly, a single round should take no more than 6 minutes to complete. Intermediate option: 4 rounds for time of: 400-meter run 20 box jumps 30 wall-ball shots ♀ 10 -lb medicine ball to a 9-foot target and a 20-inch box ♂ 14 -lb medicine ball to a 10-foot target and a 24-inch box Beginner option: 4 rounds for time of: 200 -meter run 20 box jumps 20 wall-ball shots ♀ 6 -lb medicine ball to an 8 -foot target and a 12 -inch box ♂ 10 -lb medicine ball to a 9 -foot target and a 12 -inch box Resources: Running \| Change in Support Drill The Box Jump The Wall-Ball Shot Watch “Kelly Kelly Does Kelly” Find a gym near you: View the CrossFit map Thursday 260409 Rest Day Rest in Peace, Rob Orlando Rob Orlando, four-time CrossFit Games competitor, founder of Hybrid Athletics, and the man behind the legendary Pig, died this week after a two-year battle with cancer. He was 50. This video is our tribute to a true force in the CrossFit community and the legacy he leaves behind. Find a gym near you: View the CrossFit map Wednesday 260408 Front squat 3-3-3-3-3 reps Compare to 260120 . Post loads to comments. Stimulus and Strategy: Today, you get to lift heavy relative to your capacity. The effort should require all of your focus and attention to execute each set. Look back to Jan. 20, 2026, to see your most recent 3-rep front squat. Or if you are familiar with a recent 1-rep-max front squat, lift around 70% or more. Perform a new set every 3-4 minutes to give ample rest between lifts. If you don't feel like you need that much rest, go heavier as long as mechanics allow. Intermediate option: Same as Rx'd. Beginner option: Same as Rx'd. Resources: The Front Squat Find a gym near you: View the CrossFit map Tuesday 260407 Complete as many rounds and reps as possible in 15 minutes of: 3 wall walks 15 burpees 60 double-unders Post total reps to comments. Stimulus and Strategy: Today, we have a fast-paced workout. Try to complete each of the three movements in 3 minutes or less to start. Be prepared for the wall walks to make the burpees more challenging as you start to fatigue; scale as needed to maintain the intended time domain. Make sure you keep your shoulders relaxed during the double-unders to give them a break before going back to the wall walks. Intermediate option: Complete as many rounds and reps as possible in 15 minutes of: 2 wall walks 15 burpees 40 double-unders Beginner option: 3 rounds for time of: 3 inchworm + push-ups 10 burpees or up-downs 40 single -unders Rest 1 minute between rounds. Resources: The Wall Walk The Burpee The Double-Under The Inchworm + Push-Up The Up-Down The Single-Under Find a gym near you: View the CrossFit map Monday 260406 For time: 800-meter run 80 pull-ups 80 deadlifts 800-meter run Partition the pull-up and deadlift reps any way. ♀ 95-lb barbell ♂ 135-lb barbell Post time to comments. Stimulus and Strategy: This is a high-rep and grippy workout. Keep in mind, we did pull-ups on Saturday, but at a lower intensity. This redundancy is intentional, but if you are sore, consider reducing the reps or decreasing the difficulty of the movement to keep intensity high. The deadlifts are light, but the volume will fatigue the posterior, making the last run so much fun. Buckle up for a fight when you hit the last 400 meters. Try to complete both runs between 3:30 and 4:30. The pull-ups and deadlifts should be completed in under 10 minutes and can be partitioned any way. For scaling, consider what can be completed in under 1 minute, and that rep scheme or movement variation will be your prescription. Examples per minute include 10 pull-ups/10 deadlifts (8 minutes of work), 8 pull-ups/8 deadlifts (10 minutes). If you cannot sustain a cadence of 8/8, reduce volume and or modify the movement selection. The first half of this workout should feel manageable. The second half is the real test. Intermediate option: For time: 800-meter run 60 pull-ups 60 deadlifts 800-meter run Partition the pull-up and deadlift reps any way. ♀ 75 -lb barbell ♂ 115 -lb barbell Beginner option: 3 rounds for time of: 200 -meter run 20 jumping pull-ups 20 deadlifts 200 -meter run ♀ 35 -lb barbell ♂ 45 -lb barbell Resources: Pose Running Drills \| Pose Alignment The Kipping Pull-Up The Deadlift The Jumping Pull-Up Find a gym near you: View the CrossFit map Saturday 260404 For time: 21 L pull-ups 42 thrusters 18 L pull-ups 36 thrusters 15 L pull-ups 30 thrusters 12 L pull-ups 24 thrusters 9 L pull-ups 18 thrusters ♀ 35-lb barbell ♂ 45-lb barbell Post time to comments. Stimulus and Strategy: This workout will be a grind for most athletes. Expect the L pull-ups to be the most challenging, but if you have the capacity, give them a try, even if you need to reduce the reps or use a band. On the thrusters, try for big sets. You can almost always do another rep with the empty bar — you may not want to, but today is the day to go for it. Intermediate option: For time: 12 strict pull-ups 30 thrusters 9 strict pull-ups 24 thrusters 6 strict pull-ups 18 thrusters 3 strict pull-ups 12 thrusters 1 strict pull-up 6 thrusters ♀ 35-lb barbell ♂ 45-lb barbell Beginner option: For time: 15 ring rows 15 thrusters 12 ring rows 12 thrusters 9 ring rows 9 thrusters 6 ring rows 6 thrusters 3 ring rows 3 thrusters ♀ 15 -lb barbell ♂ 25 -lb barbell Resources: The L Pull-Up The Thruster The Strict Pull-Up The Ring Row Find a gym near you: View the CrossFit map Friday 260403 8 rounds for time of: 5 box jump-overs 5 hang power cleans ♀ 155-lb barbell and a 24-inch box ♂ 225-lb barbell and a 30-inch box Post time to comments. Stimulus and Strategy: Today, we have taller box jumps paired with heavy hang power cleans. Expect this to be a very high-power output workout that will challenge you more with each round. Choose a weight and height that allows you to maintain unbroken sets through the first several rounds. Be prepared to take a quick break after each set of box jumps to ensure you’re ready for that heavy barbell. Set that hook grip and get full hip extension on each rep. Intermediate option: 8 rounds for time of: 5 box jump-overs 5 hang power cleans ♀ 105 -lb barbell and a 20 -inch box ♂ 155 -lb barbell and a 24 -inch box Beginner option: 8 rounds for time of: 5 box step -overs 5 hang power cleans ♀ 35 -lb barbell and a 16 -inch box ♂ 45 -lb barbell and a 20 -inch box Resources: Box Jump-Over Variations The Hang Power Clean The Box Step-Over Find a gym near you: View the CrossFit map Wednesday 260401 Push press 3-2-2-1-1-1 reps Compare to similar 230509 , 250120 , and 260323 . Post your loads to comments. Stimulus and Strategy: Today's heavy day focuses on building strength overhead. Compare to your last heavy push press and use it to help gauge the loads you pick today. Build to a challenging single push press over the course of 6 sets, starting with a set of 3, then 2 sets of 2, and finally, 3 singles, building in load. Start at around 75% or more of your 1-rep max for the set of 3, and try for a PR on the second or third single, if you’re feeling good with sound mechanics. Intermediate option: Same as Rx'd. Beginner option: Push press 3-3-3-3-3-3 reps Resources: The Push Press Find a gym near you: View the CrossFit map Tuesday 260331 3 rounds for time of: 400-meter run 30 kettlebell snatches 20 kettlebell swings ♀ 35-lb kettlebell ♂ 53-lb kettlebell Post time to comments. Stimulus and Strategy: Today's workout is a triplet that will tax your overall conditioning. A unique component is that the movements are redundant in their functions, and will place a significant demand on the posterior chain and grip. Switch hands as needed on the kettlebell snatches, but try to get through each round of snatches and swings unbroken or with one short break. Resist the urge to pace yourself on the run and push hard. Intermediate option: 3 rounds for time of: 400-meter run 30 kettlebell snatches 20 kettlebell swings ♀ 26 -lb kettlebell ♂ 35 -lb kettlebell Beginner option: 3 rounds for time of: 200 -meter run 20 dumbbell snatches 10 dumbbell swings ♀ 15 -lb dumbbell ♂ 25 -lb dumbbell Resources: Running \| Pulling and Foot Tapping The Kettlebell Snatch The Kettlebell Swing The Dumbbell Snatch The Dumbbell Swing Find a gym near you: View the CrossFit map Monday 260330 For reps: Tabata air squats Tabata push-ups Tabata AbMat sit-ups Tabata walking lunges Each Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rounds. Post total reps to comments. Stimulus and Strategy: Today's workout is made up of four back-to-back Tabata intervals. The Tabata interval is 8 rounds of 20 seconds of work, followed by 10 seconds of rest for each movement. Push to keep moving for as much of each 20-second effort as possible, shooting for at least 8 reps per interval. Expect the push-ups to be the most challenging. Rest as needed, but always try to squeeze out one more rep. Intermediate option: Same as Rx'd. Beginner option: For reps: Reverse Tabata air squats Reverse Tabata push-ups Reverse Tabata AbMat sit-ups Reverse Tabata walking lunges Each reverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 rounds. Resources: The Air Squat The Push-Up The AbMat Sit-Up The Walking Lunge Find a gym near you: View the CrossFit map Wednesday 260325 5 rounds for time of: 2 rope climbs to 15 feet 15 GHD sit-ups 20 box jumps* Step down from the box. ♀ 20-inch box ♂ 24-inch box Post time to comments. Stimulus and Strategy: This triplet is all bodyweight movement, but it will boost your heart rate and leave your legs feeling heavy. Shoot to complete the early rounds in 3 minutes or less to account for fatigue later on. Finish the rope climbs in under 1 minute. If you have a rope climb, but not 2 in less than 60 seconds, scale to 1 rep per round. Otherwise, scale to a pull-to-stand and work on keeping the hips off the ground. The GHD sit-up sets should be fast. If you haven't been on the GHD recently, scale to parallel. If you've never been on it, practice a few as you warm up, but perform either weighted or unweighted AbMat sit-ups in the workout. Use the box jumps to either recover or push the pace, depending on how you're feeling. Complete the reps in less than 90 seconds or scale the height of the jump, even if it's to just a few inches off the floor. Intermediate option: 5 rounds for time of: 1 rope climb to 15 feet 10 GHD sit-ups to parallel 20 box jumps Step down from the box. ♀ 20-inch box ♂ 24-inch box Beginner option: 5 rounds for time of: 3 pull-to-stands 10 AbMat sit-ups 15 box step-ups *Step down from the box. ♀ 12 -inch box ♂ 12 -inch box Resources: The Rope Climb (Basket) The Rope Climb (Wrapping) The GHD Sit-Up The Box Jump The GHD Sit-Up Progression The AbMat Sit-Up The Modified Rope Climb \| Pull-to-Stand The Box Step-Up Find a gym near you: View the CrossFit map Tuesday 260324 4 rounds for time of: Run 800 meters Rest 3 minutes between rounds. Compare to 241102 . Post times to comments. Stimulus and Strategy: In today's workout, you'll perform 4 running intervals. Push each run as hard as your capacity allows. With 3 minutes of rest between each run, you'll have plenty of time to recover before the next effort. The rest will make this workout more challenging because you can hit each run at around the same time. Advanced athletes should push the pace from the first interval and hang on. Less experienced athletes should feel out the first interval and increase their pace across if possible. Intermediate option: Same as Rx'd. Beginner option: 4 rounds for time of: Run 600 meters Rest 3 minutes between rounds. Resources: Pose Running Drills \| Lean and Pull Pose Running Drills \| Pose Alignment Find a gym near you: View the CrossFit map Monday 260323 Every 5 minutes for 7 sets, for load: 3 push presses 2 push jerks 1 split jerk Add weight each set. Compare to similar 251124 . Post loads to comments. Stimulus and Strategy: Today, you’ll take on a shoulder-to-overhead complex that has you completing 3 push presses, 2 push jerks, and 1 split jerk without putting down the bar. Build to a heavy set of the complex with all sets at 60% or more of your 1-rep-max jerk. Shoot to lift the heaviest load in your fifth or sixth set to have options to either go heavier if it goes well or reduce load and move better in the final sets. Take the bar from the rack and lift every 5 minutes. Spend some time drilling the push press and push jerk and practicing split-jerk footwork before beginning the workout sets. Focus on opening those hips to get the most power out of every lift. Intermediate option: Same as Rx'd. Beginner option: Every 5 minutes for 7 sets, for load: 3 strict presses 2 push presses 1 push jerk Add weight each set. Resources: The Push Press The Push Jerk The Split Jerk The Strict (or Shoulder) Press Find a gym near you: View the CrossFit map Saturday 260321 2 rounds for time of: 15 shuttle runs 35 toes-to-bars 15 shuttle runs 25 strict pull-ups One shuttle run is 25 feet out and 25 feet back. Post time to comments. Stimulus and Strategy: This is a longer workout that will challenge your endurance, stamina, and grip. To move through this workout as efficiently as possible, consider breaking the toes-to-bars and strict pull-ups into smaller sets, coupled with quick breaks to avoid muscular failure early on. Move through the shuttle runs at a quick pace; scale as needed to complete each set in under 2 minutes. Complete the toes-to-bars and pull-ups each in 3 minutes or less. Intermediate option: 2 rounds for time of: 15 shuttle runs 25 toes-to-bars 15 shuttle runs 15 strict pull-ups One shuttle run is 25 feet out and 25 feet back. Beginner option: 2 rounds for time of: 5 shuttle runs 25 hanging knee raises 5 shuttle runs 15 ring rows One shuttle run is 25 feet out and 25 feet back. Resources: Shuttle Run Tips The Kipping Toes-to-Bar The Strict Pull-Up The Kipping Hanging Knee Raise The Ring Row Find a gym near you: View the CrossFit map Friday 260320 Hang power snatch 2-2-2-2-2-2-2-2-2-2 reps Compare to similar 230122 . Post loads to comments. Stimulus and Strategy: Today's workout is a heavy day. Keep in mind that heavy is relative to each athlete. Be sure to keep track of your heaviest lift, so you can compare it to future lifts. Start between 60-70% of your 1-rep max, and take small jumps, building from there. Rest about 2 minutes between sets. Increase loading across each lift if possible. If you miss a lift, reduce the weight and make the needed corrections before building back up. Intermediate option: Same as Rx'd. Beginner option: Same as Rx'd. Resources: The Hang Power Snatch Find a gym near you: View the CrossFit map Thursday 260319 Rest Day Your First Month of CrossFit: Why Going Slow Gets You There Faster The athletes who rush to heavy weights and high intensity in their first weeks of CrossFit inevitably plateau, while their peers who focus on mechanics continue progressing for years. Your first 30 days aren't about proving yourself; they're about building the foundation that determines how far you'll ultimately go. Here's why mastering the basics is the smartest investment you can make in your fitness. Find a gym near you: View the CrossFit map Wednesday 260318 Complete as many rounds and reps as possible in 8 minutes of: 10 overhead squats 5 chest-to-bar pull-ups ♀ 65-lb barbell ♂ 95-lb barbell Post rounds and reps to comments. Stimulus and Strategy: Today we have 8 minutes of fast transitions — 100+ total reps, and no rest for the shoulders or grip. Think 80+ overhead squats and 40+ chest-to-bar pull-ups. This is a lot of work in a short time. Make it a goal to hold a round every minute, shooting for 8 rounds. Overhead squat loading must allow for straight arms overhead and a full depth, flat foot position at the bottom of the squat. Due to the expectation of fast transitions, the chest-to-bar option needs to be relatively easy for the first half of the workout, but as fatigue sets in, it will quickly become more challenging. For advanced athletes, shoot for 40-second rounds. Intermediate option: Complete as many rounds and reps as possible in 8 minutes of: 10 overhead squats 3 chest-to-bar pull-ups ♀ 55 -lb barbell ♂ 75 -lb barbell Beginner option: Complete as many rounds and reps as possible in 8 minutes of: 10 overhead squats 5 ring rows ♀ 35 -lb barbell ♂ 45 -lb barbell Resources: The Overhead Squat The Chest-to-Bar Pull-Up The Ring Row Find a gym near you: View the CrossFit map Tuesday 260317 Annie 50-40-30-20-10 reps for time of: Double-unders AbMat sit-ups Then, complete the following post-workout skill work. Every minute on the minute for 6 minutes: 25-foot handstand walk Compare to 230104 . Post time to comments. Stimulus and Strategy: Today's workout is a fast, simple benchmark that will allow you to recover while still bringing intensity. Look at your previous attempt to compare the score. Scale the double-unders to allow for a fast pace. Reduce reps first, and then substitute single-unders if needed. Perform the skill work after the workout when you have had an opportunity to return to equilibrium. Use this time to practice positioning and technique. Don’t blaze through with “sloppy” technique. Intermediate option: Same as Rx'd. Beginner option: 30-20-10 reps for time of: Single -unders Anchored sit-ups Resources: The Double-Under The AbMat Sit-Up The Handstand Walk The Single-Under The Anchored Sit-Up Find a gym near you: View the CrossFit map Monday 260316 Topsy Complete as many rounds and reps as possible in 25 minutes of: 3 muscle-ups 8 thrusters 17-calorie row ♀ 75-lb barbell ♂ 115-lb barbell Compare to 250627 . Post rounds and reps to comments. Stimulus and Strategy: Today's workout is in honor of McCoy “Topsy” Turner. Turner was a beloved member of the CrossFit community and a former Seminar Staff Flowmaster, who died by suicide on March 8, 2025, after a long battle with complex post-traumatic stress. Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 seminars and exemplified excellence and service. Known for his warmth, kindness, and extreme selflessness, he touched the lives of many. Turner is survived by his sons, Brodie and Tommy. This Hero workout is a triplet where you should attempt to move at a consistent pace throughout. Choose a thruster loading and ring muscle-up volume that allows you to complete unbroken sets each round. Row at a pace that allows for some recovery. Since this is a Hero workout, attempt it Rx'd if you can perform the movements safely and effectively, even if the intended stimulus is not met. Embrace the challenge. Intermediate option: Complete as many rounds and reps as possible in 25 minutes of: 3 jumping muscle-ups 8 thrusters 17-calorie row ♀ 55 -lb barbell ♂ 75 -lb barbell Beginner option: Every 5 minutes for 25 minutes, complete: 3 low-ring muscle-up transitions 8 thrusters 12 -calorie row ♀ 35 -lb barbell ♂ 45 -lb barbell Resources: The Kipping Muscle-Up The Thruster Rowing Technique Tips The Jumping Ring Muscle-Up Low-Ring Muscle-Up Scaling CrossFit Hero and Tribute Workouts Find a gym near you: View the CrossFit map Saturday 260314 Complete as many rounds and reps as possible in 8 minutes of: 8 box jumps 1 rope climb to 15 feet ♀ 20-inch box ♂ 24-inch box Post rounds and reps to comments. Stimulus and Strategy: Today's workout is a sprinty, lower-body push to upper-body pull couplet that will have you wishing there were more rope climbs.Get ready for 80 or more box jumps with a quick rope climb between sets to break them up. Each set of box jumps should be completed between 20 and 40 seconds, even with a step down. The rope climbs should be completed in less than 40 seconds, including transition time and rest. Most of you should try to complete 8-10 rounds, with some moving a little slower and some advanced athletes pushing beyond 12 rounds. Make choices that allow for intensity over task accomplishment. If we always train slowly, we will always be slow. Intermediate option: Complete as many rounds and reps as possible in 8 minutes of: 8 box jumps 1 rope climb to 12 feet ♀ 20-inch box ♂ 24-inch box Beginner option: Complete as many rounds and reps as possible in 8 minutes of: 8 box jumps 1 pull-to-stand ♀ 12 -inch box ♂ 12 -inch box Resources: The Box Jump The Rope Climb (Wrapping) The Rope Climb (Basket) The Modified Rope Climb \| Pull-to-Stand Find a gym near you: View the CrossFit map Friday 260313 Open Workout 26.3 For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters ♀ 65/75/85 lb ♂ 95/115/135 lb Time cap: 16 minutes Visit the CrossFit Games website for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout. Adaptive versions of the workout can be found through WheelWOD . Resources: The Burpee Over the Bar The Power Clean The Squat Clean The Thruster Find a gym near you: View the CrossFit map Wednesday 260311 For time: 400-meter run 30 toes-to-bars 400-meter run 10 wall walks 400-meter run 30 toes-to-bars 400-meter run Post time to the comments. Stimulus and Strategy: This bodyweight workout will challenge your core stamina in different ways. Push the pace on the run efforts, finishing each in 2 minutes or less. If needed, scale to either 300 or 200 meters to practice running at a faster pace. Scale the toes-to-bar volume first and then, if needed, substitute with knees-to-chests or hanging knee raises to maintain sets of 5 or more. Finish the toes-to-bar variation in under 3 minutes each set. Prioritize full range of motion wall walks if possible. If you can climb the wall fully without losing control or bending your elbows, but the volume is too high, reduce it to 5 or 7 reps. If you can't fully climb the wall without losing a straight arm, scale the range of motion. Intermediate option: For time: 400-meter run 30 hanging knee raises to chest level 400-meter run 5 wall walks 400-meter run 30 hanging knee raises to chest level 400-meter run Beginner option: For time: 200 -meter run 20 hanging knee raises to waist level 200 -meter run 5 inchworms + push-ups 200 -meter run 20 hanging knee raises to waist level 200 -meter run Resources: Running \| Change in Support Drill The Kipping Toes-to-Bar The Wall Walk The Kipping Hanging Knee Raise Find a gym near you: View the CrossFit map
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Post time to comments. Stimulus and Strategy: Today's workout is the CrossFit benchmark Kelly. Kelly is a long grind, but the goal is to keep moving throughout. This workout rewards consistency. If you need to take a few extra breaths, do so during your transition to the next movement. Maintain large chunks of box jumps and wall-ball shots. Try to keep moving on the box jumps and perform the wall-ball shots in 2 sets or fewer in each round. You can recover a bit on the run, but don't take longer than 2:15. You can afford to run a little slower if it means faster and bigger sets on the other movements. If scaled correctly, a single round should take no more than 6 minutes to complete. Intermediate option: 4 rounds for time of: 400-meter run 20 box jumps 30 wall-ball shots ♀ 10\-lb medicine ball to a 9-foot target and a 20-inch box ♂ 14\-lb medicine ball to a 10-foot target and a 24-inch box Beginner option: 4 rounds for time of: 200\-meter run 20 box jumps 20 wall-ball shots ♀ 6\-lb medicine ball to an 8\-foot target and a 12\-inch box ♂ 10\-lb medicine ball to a 9\-foot target and a 12\-inch box Resources: [Running \\| Change in Support Drill](https://youtu.be/nOgI1BSZjYo) [The Box Jump](https://www.crossfit.com/essentials/the-box-jump) [The Wall-Ball Shot](https://www.crossfit.com/essentials/the-wall-ball) [Watch “Kelly Kelly Does Kelly”](https://www.crossfit.com/essentials/kelly-kelly-does-kelly) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Thursday 260409](https://www.crossfit.com/260409) [![Workout Image for Thursday 260409](https://thumbnails.crossfit.com/mainsite/w20260409/thumbnail/YT_ROB%2520ORLANDO.jpg)](https://www.crossfit.com/260409) ### [Thursday 260409](https://www.crossfit.com/260409) Rest Day [Rest in Peace, Rob Orlando](https://www.youtube.com/watch?v=F_Sp1ckP-Lo) Rob Orlando, four-time CrossFit Games competitor, founder of Hybrid Athletics, and the man behind the legendary Pig, died this week after a two-year battle with cancer. He was 50. This video is our tribute to a true force in the CrossFit community and the legacy he leaves behind. Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Wednesday 260408](https://www.crossfit.com/260408) [![Workout Image for Wednesday 260408](https://thumbnails.crossfit.com/mainsite/w20260408/thumbnail/260408app.png)](https://www.crossfit.com/260408) ### [Wednesday 260408](https://www.crossfit.com/260408) Front squat 3-3-3-3-3 reps Compare to [260120](http://www.crossfit.com/workout/2026/01/20). Post loads to comments. Stimulus and Strategy: Today, you get to lift heavy relative to your capacity. The effort should require all of your focus and attention to execute each set. Look back to Jan. 20, 2026, to see your most recent 3-rep front squat. Or if you are familiar with a recent 1-rep-max front squat, lift around 70% or more. Perform a new set every 3-4 minutes to give ample rest between lifts. If you don't feel like you need that much rest, go heavier as long as mechanics allow. Intermediate option: Same as Rx'd. Beginner option: Same as Rx'd. Resources: [The Front Squat](https://www.crossfit.com/essentials/the-front-squat) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Tuesday 260407](https://www.crossfit.com/260407) [![Workout Image for Tuesday 260407](https://thumbnails.crossfit.com/mainsite/w20260407/thumbnail/260407app.png)](https://www.crossfit.com/260407) ### [Tuesday 260407](https://www.crossfit.com/260407) Complete as many rounds and reps as possible in 15 minutes of: 3 wall walks 15 burpees 60 double-unders Post total reps to comments. Stimulus and Strategy: Today, we have a fast-paced workout. Try to complete each of the three movements in 3 minutes or less to start. Be prepared for the wall walks to make the burpees more challenging as you start to fatigue; scale as needed to maintain the intended time domain. Make sure you keep your shoulders relaxed during the double-unders to give them a break before going back to the wall walks. Intermediate option: Complete as many rounds and reps as possible in 15 minutes of: 2 wall walks 15 burpees 40 double-unders Beginner option: 3 rounds for time of: 3 inchworm + push-ups 10 burpees or up-downs 40 single\-unders Rest 1 minute between rounds. Resources: [The Wall Walk](https://www.crossfit.com/essentials/the-wall-walk) [The Burpee](https://www.crossfit.com/essentials/the-burpee) [The Double-Under](https://www.crossfit.com/essentials/the-double-under) [The Inchworm + Push-Up](https://www.youtube.com/watch?v=xWlAZKOPsBQ&feature=youtu.be) [The Up-Down](https://www.youtube.com/watch?v=EbCy4PTp2Gs) [The Single-Under](https://www.crossfit.com/essentials/the-single-under) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Monday 260406](https://www.crossfit.com/260406) [![Workout Image for Monday 260406](https://thumbnails.crossfit.com/mainsite/w20260406/thumbnail/260406app.png)](https://www.crossfit.com/260406) ### [Monday 260406](https://www.crossfit.com/260406) For time: 800-meter run 80 pull-ups 80 deadlifts 800-meter run Partition the pull-up and deadlift reps any way. ♀ 95-lb barbell ♂ 135-lb barbell Post time to comments. Stimulus and Strategy: This is a high-rep and grippy workout. Keep in mind, we did pull-ups on Saturday, but at a lower intensity. This redundancy is intentional, but if you are sore, consider reducing the reps or decreasing the difficulty of the movement to keep intensity high. The deadlifts are light, but the volume will fatigue the posterior, making the last run so much fun. Buckle up for a fight when you hit the last 400 meters. Try to complete both runs between 3:30 and 4:30. The pull-ups and deadlifts should be completed in under 10 minutes and can be partitioned any way. For scaling, consider what can be completed in under 1 minute, and that rep scheme or movement variation will be your prescription. Examples per minute include 10 pull-ups/10 deadlifts (8 minutes of work), 8 pull-ups/8 deadlifts (10 minutes). If you cannot sustain a cadence of 8/8, reduce volume and or modify the movement selection. The first half of this workout should feel manageable. The second half is the real test. Intermediate option: For time: 800-meter run 60 pull-ups 60 deadlifts 800-meter run Partition the pull-up and deadlift reps any way. ♀ 75\-lb barbell ♂ 115\-lb barbell Beginner option: 3 rounds for time of: 200\-meter run 20 jumping pull-ups 20 deadlifts 200\-meter run ♀ 35\-lb barbell ♂ 45\-lb barbell Resources: [Pose Running Drills \\| Pose Alignment](https://youtu.be/1crN-ouszRU?si=W5cnQQe-8i1-t4nJ) [The Kipping Pull-Up](https://www.crossfit.com/essentials/the-kipping-pull-up) [The Deadlift](https://www.crossfit.com/essentials/the-deadlift) [The Jumping Pull-Up](https://www.youtube.com/watch?v=KdjfFHefFkg) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Sunday 260405](https://www.crossfit.com/260405) [![Workout Image for Sunday 260405](https://thumbnails.crossfit.com/mainsite/w20260405/thumbnail/260405rest.jpg)](https://www.crossfit.com/260405) ### [Sunday 260405](https://www.crossfit.com/260405) Rest Day [Sound Hip Function: The CrossFit Secret to Athletic Power You May Be Missing](https://www.crossfit.com/essentials/crossfit-CMT-sound-hip-function) If you want to know what separates elite athletes from everyone else, look at their hips. Sound hip function is the foundation of athletic power. And the good news? CrossFit movements train it naturally. Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Saturday 260404](https://www.crossfit.com/260404) [![Workout Image for Saturday 260404](https://thumbnails.crossfit.com/mainsite/w20260404/thumbnail/260404app.png)](https://www.crossfit.com/260404) ### [Saturday 260404](https://www.crossfit.com/260404) For time: 21 L pull-ups 42 thrusters 18 L pull-ups 36 thrusters 15 L pull-ups 30 thrusters 12 L pull-ups 24 thrusters 9 L pull-ups 18 thrusters ♀ 35-lb barbell ♂ 45-lb barbell Post time to comments. Stimulus and Strategy: This workout will be a grind for most athletes. Expect the L pull-ups to be the most challenging, but if you have the capacity, give them a try, even if you need to reduce the reps or use a band. On the thrusters, try for big sets. You can almost always do another rep with the empty bar — you may not want to, but today is the day to go for it. Intermediate option: For time: 12 strict pull-ups 30 thrusters 9 strict pull-ups 24 thrusters 6 strict pull-ups 18 thrusters 3 strict pull-ups 12 thrusters 1 strict pull-up 6 thrusters ♀ 35-lb barbell ♂ 45-lb barbell Beginner option: For time: 15 ring rows 15 thrusters 12 ring rows 12 thrusters 9 ring rows 9 thrusters 6 ring rows 6 thrusters 3 ring rows 3 thrusters ♀ 15\-lb barbell ♂ 25\-lb barbell Resources: [The L Pull-Up](https://www.crossfit.com/essentials/the-l-pull-up) [The Thruster](https://www.crossfit.com/essentials/the-thruster) [The Strict Pull-Up](https://www.crossfit.com/essentials/the-strict-pull-up) [The Ring Row](https://www.crossfit.com/essentials/the-ring-row) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Friday 260403](https://www.crossfit.com/260403) [![Workout Image for Friday 260403](https://thumbnails.crossfit.com/mainsite/w20260403/thumbnail/260403app.png)](https://www.crossfit.com/260403) ### [Friday 260403](https://www.crossfit.com/260403) 8 rounds for time of: 5 box jump-overs 5 hang power cleans ♀ 155-lb barbell and a 24-inch box ♂ 225-lb barbell and a 30-inch box Post time to comments. Stimulus and Strategy: Today, we have taller box jumps paired with heavy hang power cleans. Expect this to be a very high-power output workout that will challenge you more with each round. Choose a weight and height that allows you to maintain unbroken sets through the first several rounds. Be prepared to take a quick break after each set of box jumps to ensure you’re ready for that heavy barbell. Set that hook grip and get full hip extension on each rep. Intermediate option: 8 rounds for time of: 5 box jump-overs 5 hang power cleans ♀ 105\-lb barbell and a 20\-inch box ♂ 155\-lb barbell and a 24\-inch box Beginner option: 8 rounds for time of: 5 box step\-overs 5 hang power cleans ♀ 35\-lb barbell and a 16\-inch box ♂ 45\-lb barbell and a 20\-inch box Resources: [Box Jump-Over Variations](http://youtube.com/watch?v=yPQu3CWIfe8&feature=youtu.be) [The Hang Power Clean](https://www.crossfit.com/essentials/the-hang-power-clean) [The Box Step-Over](http://youtube.com/watch?v=oZiKTbecUNg&feature=youtu.be) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Thursday 260402](https://www.crossfit.com/260402) [![Workout Image for Thursday 260402](https://thumbnails.crossfit.com/mainsite/w20260402/thumbnail/260402rest.jpg)](https://www.crossfit.com/260402) ### [Thursday 260402](https://www.crossfit.com/260402) Rest Day [Why Stance and Grip Are CrossFit's Critical Performance Details](https://www.crossfit.com/essentials/crossfit-CMT-stance-and-grip-performance) Before you lift that barbell or jump to that pull-up bar, there's one thing you should check every single time, but most athletes don't. Your stance and grip determine whether you can execute a movement correctly, and getting them right is easier than you think. Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Wednesday 260401](https://www.crossfit.com/260401) [![Workout Image for Wednesday 260401](https://thumbnails.crossfit.com/mainsite/w20260401/thumbnail/260401app.png)](https://www.crossfit.com/260401) ### [Wednesday 260401](https://www.crossfit.com/260401) Push press 3-2-2-1-1-1 reps Compare to similar [230509](http://www.crossfit.com/workout/2023/05/09), [250120](http://www.crossfit.com/workout/2025/01/20), and [260323](http://www.crossfit.com/workout/2026/03/23). Post your loads to comments. Stimulus and Strategy: Today's heavy day focuses on building strength overhead. Compare to your last heavy push press and use it to help gauge the loads you pick today. Build to a challenging single push press over the course of 6 sets, starting with a set of 3, then 2 sets of 2, and finally, 3 singles, building in load. Start at around 75% or more of your 1-rep max for the set of 3, and try for a PR on the second or third single, if you’re feeling good with sound mechanics. Intermediate option: Same as Rx'd. Beginner option: Push press 3-3-3-3-3-3 reps Resources: [The Push Press](https://www.crossfit.com/essentials/the-push-press) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Tuesday 260331](https://www.crossfit.com/260331) [![Workout Image for Tuesday 260331](https://thumbnails.crossfit.com/mainsite/w20260331/thumbnail/260331app.png)](https://www.crossfit.com/260331) ### [Tuesday 260331](https://www.crossfit.com/260331) 3 rounds for time of: 400-meter run 30 kettlebell snatches 20 kettlebell swings ♀ 35-lb kettlebell ♂ 53-lb kettlebell Post time to comments. Stimulus and Strategy: Today's workout is a triplet that will tax your overall conditioning. A unique component is that the movements are redundant in their functions, and will place a significant demand on the posterior chain and grip. Switch hands as needed on the kettlebell snatches, but try to get through each round of snatches and swings unbroken or with one short break. Resist the urge to pace yourself on the run and push hard. Intermediate option: 3 rounds for time of: 400-meter run 30 kettlebell snatches 20 kettlebell swings ♀ 26\-lb kettlebell ♂ 35\-lb kettlebell Beginner option: 3 rounds for time of: 200\-meter run 20 dumbbell snatches 10 dumbbell swings ♀ 15\-lb dumbbell ♂ 25\-lb dumbbell Resources: [Running \\| Pulling and Foot Tapping](https://youtu.be/LSz-m-Gf3es) [The Kettlebell Snatch](https://www.crossfit.com/essentials/the-kettlebell-snatch) [The Kettlebell Swing](https://www.crossfit.com/essentials/the-kettlebell-swing) [The Dumbbell Snatch](https://www.crossfit.com/essentials/the-dumbbell-power-snatch) [The Dumbbell Swing](https://www.youtube.com/watch?v=uB-fq0HqGK0) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Monday 260330](https://www.crossfit.com/260330) [![Workout Image for Monday 260330](https://thumbnails.crossfit.com/mainsite/w20260330/thumbnail/260330app.png)](https://www.crossfit.com/260330) ### [Monday 260330](https://www.crossfit.com/260330) For reps: Tabata air squats Tabata push-ups Tabata AbMat sit-ups Tabata walking lunges Each Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rounds. Post total reps to comments. Stimulus and Strategy: Today's workout is made up of four back-to-back Tabata intervals. The Tabata interval is 8 rounds of 20 seconds of work, followed by 10 seconds of rest for each movement. Push to keep moving for as much of each 20-second effort as possible, shooting for at least 8 reps per interval. Expect the push-ups to be the most challenging. Rest as needed, but always try to squeeze out one more rep. Intermediate option: Same as Rx'd. Beginner option: For reps: Reverse Tabata air squats Reverse Tabata push-ups Reverse Tabata AbMat sit-ups Reverse Tabata walking lunges Each reverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 rounds. Resources: [The Air Squat](https://www.crossfit.com/essentials/the-air-squat) [The Push-Up](https://www.crossfit.com/essentials/the-push-up) [The AbMat Sit-Up](https://www.crossfit.com/essentials/the-abmat-sit-up) [The Walking Lunge](https://www.crossfit.com/essentials/the-walking-lunge) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Sunday 260329](https://www.crossfit.com/260329) [![Workout Image for Sunday 260329](https://thumbnails.crossfit.com/mainsite/w20260329/thumbnail/rest260329.jpeg)](https://www.crossfit.com/260329) ### [Sunday 260329](https://www.crossfit.com/260329) Rest Day [The One CrossFit Concept That Will Make Every Lift More Efficient](https://www.crossfit.com/essentials/crossfit-CMT-balance-about-the-frontal-plane) You've probably heard your coach talk about "bar path" or keeping the bar "close to your body." But do you know why it matters? Understanding the frontal plane — the invisible line that determines efficiency in every movement you do — will change how you approach every lift. Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Saturday 260328](https://www.crossfit.com/260328) [![Workout Image for Saturday 260328](https://thumbnails.crossfit.com/mainsite/w20260328/thumbnail/260328app.png)](https://www.crossfit.com/260328) ### [Saturday 260328](https://www.crossfit.com/260328) Quarterfinals Workout 3 For time: 3 rounds of: 50 double-unders 10 deadlifts, first weight 2 rounds of: 50 double-unders 10 deadlifts, second weight 1 round of: 50 double-unders 10 deadlifts, third weight Time cap: 12 minutes ♀ 155/185/225-lb barbell ♂ 225/275/315-lb barbell Post time or reps to the comments. Visit the [CrossFit Games website](https://games.crossfit.com/) for full details, including Age-Group variations of the workout. Resources: [The Double-Under](https://www.crossfit.com/essentials/the-double-under) [The Deadlift](https://www.crossfit.com/essentials/the-deadlift) [2026 CrossFit Games Quarterfinal Workout 3](https://www.youtube.com/watch?v=BvpUBt7ncro) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Friday 260327](https://www.crossfit.com/260327) [![Workout Image for Friday 260327](https://thumbnails.crossfit.com/mainsite/w20260327/thumbnail/260327app.png)](https://www.crossfit.com/260327) ### [Friday 260327](https://www.crossfit.com/260327) Quarterfinals Workout 2 For time, completed anyhow: 80 dumbbell hang squat cleans 40 bar muscle-ups Use two dumbbells. Time cap: 15 minutes ♀ 35-lb dumbbells ♂ 50-lb dumbbells Post time or reps to the comments. Visit the [CrossFit Games website](https://games.crossfit.com/) for full details, including Age-Group variations of the workout. Resources: [The Dumbbell Hang Squat Clean](https://www.crossfit.com/essentials/the-dumbbell-hang-clean) [The Kipping Bar Muscle-Up](https://www.crossfit.com/essentials/the-kipping-bar-muscle-up) [2026 CrossFit Games Quarterfinal Workout 2](https://youtu.be/_yZjjrMyjB4) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Thursday 260326](https://www.crossfit.com/260326) [![Workout Image for Thursday 260326](https://thumbnails.crossfit.com/mainsite/w20260326/thumbnail/rest260326.png)](https://www.crossfit.com/260326) ### [Thursday 260326](https://www.crossfit.com/260326) Rest Day [Why CrossFit's Range of Motion Standards Will Keep You Moving for Life](https://www.crossfit.com/essentials/crossfit-CMT-full-range-of-motion) You may think CrossFit's range-of-motion requirements are about rep standards and competition. They're not. Full range of motion is about training your body to handle whatever life throws at you today, tomorrow, and 30 years from now. Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Wednesday 260325](https://www.crossfit.com/260325) [![Workout Image for Wednesday 260325](https://thumbnails.crossfit.com/mainsite/w20260325/thumbnail/260325app.png)](https://www.crossfit.com/260325) ### [Wednesday 260325](https://www.crossfit.com/260325) 5 rounds for time of: 2 rope climbs to 15 feet 15 GHD sit-ups 20 box jumps\* \Step down from the box. ♀ 20-inch box ♂ 24-inch box Post time to comments. Stimulus and Strategy:* This triplet is all bodyweight movement, but it will boost your heart rate and leave your legs feeling heavy. Shoot to complete the early rounds in 3 minutes or less to account for fatigue later on. Finish the rope climbs in under 1 minute. If you have a rope climb, but not 2 in less than 60 seconds, scale to 1 rep per round. Otherwise, scale to a pull-to-stand and work on keeping the hips off the ground. The GHD sit-up sets should be fast. If you haven't been on the GHD recently, scale to parallel. If you've never been on it, practice a few as you warm up, but perform either weighted or unweighted AbMat sit-ups in the workout. Use the box jumps to either recover or push the pace, depending on how you're feeling. Complete the reps in less than 90 seconds or scale the height of the jump, even if it's to just a few inches off the floor. Intermediate option: 5 rounds for time of: 1 rope climb to 15 feet 10 GHD sit-ups to parallel 20 box jumps\* \Step down from the box. ♀ 20-inch box ♂ 24-inch box Beginner option:* 5 rounds for time of: 3 pull-to-stands 10 AbMat sit-ups 15 box step-ups \* \Step down from the box. ♀ 12\-inch box ♂ 12\-inch box Resources:* [The Rope Climb (Basket)](https://www.crossfit.com/essentials/the-rope-climb-basket) [The Rope Climb (Wrapping)](https://www.crossfit.com/essentials/the-rope-climb-wrapping) [The GHD Sit-Up](https://www.crossfit.com/essentials/the-ghd-sit-up) [The Box Jump](https://www.crossfit.com/essentials/the-box-jump) [The GHD Sit-Up Progression](https://www.youtube.com/watch?v=FgEiX-o_xuw) [The AbMat Sit-Up](https://www.crossfit.com/essentials/the-abmat-sit-up) [The Modified Rope Climb \\| Pull-to-Stand](https://www.crossfit.com/essentials/the-modified-rope-climb) [The Box Step-Up](https://www.crossfit.com/essentials/the-box-step-up) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Tuesday 260324](https://www.crossfit.com/260324) [![Workout Image for Tuesday 260324](https://thumbnails.crossfit.com/mainsite/w20260324/thumbnail/260324app.png)](https://www.crossfit.com/260324) ### [Tuesday 260324](https://www.crossfit.com/260324) 4 rounds for time of: Run 800 meters Rest 3 minutes between rounds. Compare to [241102](http://www.crossfit.com/workout/2024/11/02). Post times to comments. Stimulus and Strategy: In today's workout, you'll perform 4 running intervals. Push each run as hard as your capacity allows. With 3 minutes of rest between each run, you'll have plenty of time to recover before the next effort. The rest will make this workout more challenging because you can hit each run at around the same time. Advanced athletes should push the pace from the first interval and hang on. Less experienced athletes should feel out the first interval and increase their pace across if possible. Intermediate option: Same as Rx'd. Beginner option: 4 rounds for time of: Run 600 meters Rest 3 minutes between rounds. Resources: [Pose Running Drills \\| Lean and Pull](https://youtu.be/9R-3UT1Vd9o) [Pose Running Drills \\| Pose Alignment](https://youtu.be/1crN-ouszRU?si=W5cnQQe-8i1-t4nJ) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Monday 260323](https://www.crossfit.com/260323) [![Workout Image for Monday 260323](https://thumbnails.crossfit.com/mainsite/w20260323/thumbnail/260323app.png)](https://www.crossfit.com/260323) ### [Monday 260323](https://www.crossfit.com/260323) Every 5 minutes for 7 sets, for load: 3 push presses 2 push jerks 1 split jerk Add weight each set. Compare to similar [251124](http://www.crossfit.com/workout/2025/11/24). Post loads to comments. Stimulus and Strategy: Today, you’ll take on a shoulder-to-overhead complex that has you completing 3 push presses, 2 push jerks, and 1 split jerk without putting down the bar. Build to a heavy set of the complex with all sets at 60% or more of your 1-rep-max jerk. Shoot to lift the heaviest load in your fifth or sixth set to have options to either go heavier if it goes well or reduce load and move better in the final sets. Take the bar from the rack and lift every 5 minutes. Spend some time drilling the push press and push jerk and practicing split-jerk footwork before beginning the workout sets. Focus on opening those hips to get the most power out of every lift. Intermediate option: Same as Rx'd. Beginner option: Every 5 minutes for 7 sets, for load: 3 strict presses 2 push presses 1 push jerk Add weight each set. Resources: [The Push Press](https://www.crossfit.com/essentials/the-push-press) [The Push Jerk](https://www.crossfit.com/essentials/the-push-jerk) [The Split Jerk](https://www.crossfit.com/essentials/the-split-jerk) [The Strict (or Shoulder) Press](https://www.crossfit.com/essentials/the-shoulder-press) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Sunday 260322](https://www.crossfit.com/260322) [![Workout Image for Sunday 260322](https://thumbnails.crossfit.com/mainsite/w20260322/thumbnail/rest260322.jpg)](https://www.crossfit.com/260322) ### [Sunday 260322](https://www.crossfit.com/260322) Rest Day [If You Think CrossFit Is Just ‘Go Hard or Go Home,’ You’re Not Doing CrossFit](https://www.crossfit.com/essentials/crossfit-not-go-hard-go-home) CrossFit gets criticized for being a reckless program that destroys athletes through mindless intensity, but that reputation couldn't be further from the truth. Discover why knowing when to back off is actually our secret weapon, and how strategic intensity is what keeps CrossFit athletes training harder, longer, and injury-free while others burn out and get abysmal results. Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Saturday 260321](https://www.crossfit.com/260321) [![Workout Image for Saturday 260321](https://thumbnails.crossfit.com/mainsite/w20260321/thumbnail/260321app.png)](https://www.crossfit.com/260321) ### [Saturday 260321](https://www.crossfit.com/260321) 2 rounds for time of: 15 shuttle runs 35 toes-to-bars 15 shuttle runs 25 strict pull-ups One shuttle run is 25 feet out and 25 feet back. Post time to comments. Stimulus and Strategy: This is a longer workout that will challenge your endurance, stamina, and grip. To move through this workout as efficiently as possible, consider breaking the toes-to-bars and strict pull-ups into smaller sets, coupled with quick breaks to avoid muscular failure early on. Move through the shuttle runs at a quick pace; scale as needed to complete each set in under 2 minutes. Complete the toes-to-bars and pull-ups each in 3 minutes or less. Intermediate option: 2 rounds for time of: 15 shuttle runs 25 toes-to-bars 15 shuttle runs 15 strict pull-ups One shuttle run is 25 feet out and 25 feet back. Beginner option: 2 rounds for time of: 5 shuttle runs 25 hanging knee raises 5 shuttle runs 15 ring rows One shuttle run is 25 feet out and 25 feet back. Resources: [Shuttle Run Tips](https://youtu.be/Iixyi1iIMxQ) [The Kipping Toes-to-Bar](https://www.crossfit.com/essentials/the-kipping-toes-to-bar) [The Strict Pull-Up](https://www.crossfit.com/essentials/the-strict-pull-up) [The Kipping Hanging Knee Raise](https://youtu.be/G6ycYQ1bNG0) [The Ring Row](https://www.crossfit.com/essentials/the-ring-row) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Friday 260320](https://www.crossfit.com/260320) [![Workout Image for Friday 260320](https://thumbnails.crossfit.com/mainsite/w20260320/thumbnail/260320app.png)](https://www.crossfit.com/260320) ### [Friday 260320](https://www.crossfit.com/260320) Hang power snatch 2-2-2-2-2-2-2-2-2-2 reps Compare to similar [230122](http://www.crossfit.com/workout/2023/01/22). Post loads to comments. Stimulus and Strategy: Today's workout is a heavy day. Keep in mind that heavy is relative to each athlete. Be sure to keep track of your heaviest lift, so you can compare it to future lifts. Start between 60-70% of your 1-rep max, and take small jumps, building from there. Rest about 2 minutes between sets. Increase loading across each lift if possible. If you miss a lift, reduce the weight and make the needed corrections before building back up. Intermediate option: Same as Rx'd. Beginner option: Same as Rx'd. Resources: [The Hang Power Snatch](https://www.crossfit.com/essentials/the-hang-power-snatch) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Thursday 260319](https://www.crossfit.com/260319) [![Workout Image for Thursday 260319](https://thumbnails.crossfit.com/mainsite/w20260319/thumbnail/rest260319.jpg)](https://www.crossfit.com/260319) ### [Thursday 260319](https://www.crossfit.com/260319) Rest Day [Your First Month of CrossFit: Why Going Slow Gets You There Faster](https://www.crossfit.com/essentials/crossfit-your-first-month-go-slow-to-get-faster-results) The athletes who rush to heavy weights and high intensity in their first weeks of CrossFit inevitably plateau, while their peers who focus on mechanics continue progressing for years. Your first 30 days aren't about proving yourself; they're about building the foundation that determines how far you'll ultimately go. Here's why mastering the basics is the smartest investment you can make in your fitness. Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Wednesday 260318](https://www.crossfit.com/260318) [![Workout Image for Wednesday 260318](https://thumbnails.crossfit.com/mainsite/w20260318/thumbnail/260318app.png)](https://www.crossfit.com/260318) ### [Wednesday 260318](https://www.crossfit.com/260318) Complete as many rounds and reps as possible in 8 minutes of: 10 overhead squats 5 chest-to-bar pull-ups ♀ 65-lb barbell ♂ 95-lb barbell Post rounds and reps to comments. Stimulus and Strategy: Today we have 8 minutes of fast transitions — 100+ total reps, and no rest for the shoulders or grip. Think 80+ overhead squats and 40+ chest-to-bar pull-ups. This is a lot of work in a short time. Make it a goal to hold a round every minute, shooting for 8 rounds. Overhead squat loading must allow for straight arms overhead and a full depth, flat foot position at the bottom of the squat. Due to the expectation of fast transitions, the chest-to-bar option needs to be relatively easy for the first half of the workout, but as fatigue sets in, it will quickly become more challenging. For advanced athletes, shoot for 40-second rounds. Intermediate option: Complete as many rounds and reps as possible in 8 minutes of: 10 overhead squats 3 chest-to-bar pull-ups ♀ 55\-lb barbell ♂ 75\-lb barbell Beginner option: Complete as many rounds and reps as possible in 8 minutes of: 10 overhead squats 5 ring rows ♀ 35\-lb barbell ♂ 45\-lb barbell Resources: [The Overhead Squat](https://www.crossfit.com/essentials/the-overhead-squat) [The Chest-to-Bar Pull-Up](https://www.crossfit.com/essentials/the-kipping-chest-to-bar-pull-up) [The Ring Row](https://www.crossfit.com/essentials/the-ring-row) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Tuesday 260317](https://www.crossfit.com/260317) [![Workout Image for Tuesday 260317](https://thumbnails.crossfit.com/mainsite/w20260317/thumbnail/260317app.png)](https://www.crossfit.com/260317) ### [Tuesday 260317](https://www.crossfit.com/260317) Annie 50-40-30-20-10 reps for time of: Double-unders AbMat sit-ups Then, complete the following post-workout skill work. Every minute on the minute for 6 minutes: 25-foot handstand walk Compare to [230104](http://www.crossfit.com/workout/2023/01/04). Post time to comments. Stimulus and Strategy: Today's workout is a fast, simple benchmark that will allow you to recover while still bringing intensity. Look at your previous attempt to compare the score. Scale the double-unders to allow for a fast pace. Reduce reps first, and then substitute single-unders if needed. Perform the skill work after the workout when you have had an opportunity to return to equilibrium. Use this time to practice positioning and technique. Don’t blaze through with “sloppy” technique. Intermediate option: Same as Rx'd. Beginner option: 30-20-10 reps for time of: Single\-unders Anchored sit-ups Resources: [The Double-Under](https://www.crossfit.com/essentials/the-double-under) [The AbMat Sit-Up](https://www.crossfit.com/essentials/the-abmat-sit-up) [The Handstand Walk](https://www.crossfit.com/essentials/the-handstand-walk) [The Single-Under](https://www.crossfit.com/essentials/the-single-under) [The Anchored Sit-Up](https://www.crossfit.com/sport/cfg21-foundations-su) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Monday 260316](https://www.crossfit.com/260316) [![Workout Image for Monday 260316](https://thumbnails.crossfit.com/mainsite/w20260316/thumbnail/260316app.png)](https://www.crossfit.com/260316) ### [Monday 260316](https://www.crossfit.com/260316) Topsy Complete as many rounds and reps as possible in 25 minutes of: 3 muscle-ups 8 thrusters 17-calorie row ♀ 75-lb barbell ♂ 115-lb barbell Compare to [250627](http://www.crossfit.com/workout/2025/06/27). Post rounds and reps to comments. Stimulus and Strategy: Today's workout is in honor of McCoy “Topsy” Turner. Turner was a beloved member of the CrossFit community and a former Seminar Staff Flowmaster, who died by suicide on March 8, 2025, after a long battle with complex post-traumatic stress. Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 seminars and exemplified excellence and service. Known for his warmth, kindness, and extreme selflessness, he touched the lives of many. Turner is survived by his sons, Brodie and Tommy. This Hero workout is a triplet where you should attempt to move at a consistent pace throughout. Choose a thruster loading and ring muscle-up volume that allows you to complete unbroken sets each round. Row at a pace that allows for some recovery. Since this is a Hero workout, attempt it Rx'd if you can perform the movements safely and effectively, even if the intended stimulus is not met. Embrace the challenge. Intermediate option: Complete as many rounds and reps as possible in 25 minutes of: 3 jumping muscle-ups 8 thrusters 17-calorie row ♀ 55\-lb barbell ♂ 75\-lb barbell Beginner option: Every 5 minutes for 25 minutes, complete: 3 low-ring muscle-up transitions 8 thrusters 12\-calorie row ♀ 35\-lb barbell ♂ 45\-lb barbell Resources: [The Kipping Muscle-Up](https://www.crossfit.com/essentials/the-kipping-muscle-up) [The Thruster](https://www.crossfit.com/essentials/the-thruster) [Rowing Technique Tips](https://www.crossfit.com/essentials/rowing) [The Jumping Ring Muscle-Up](https://www.youtube.com/watch?v=ozRLBoADeDo) [Low-Ring Muscle-Up Scaling](https://www.youtube.com/watch?v=aIVxVi8xjgQ&feature=youtu.be) [CrossFit Hero and Tribute Workouts](https://www.crossfit.com/heroes) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Sunday 260315](https://www.crossfit.com/260315) [![Workout Image for Sunday 260315](https://thumbnails.crossfit.com/mainsite/w20260315/thumbnail/rest260315.jpg)](https://www.crossfit.com/260315) ### [Sunday 260315](https://www.crossfit.com/260315) Rest Day [Safety and Intensity Are NOT At Odds in CrossFit](https://www.crossfit.com/essentials/crossfit-safety-intensity-not-at-odds) "CrossFit is too dangerous!" Sound familiar? The truth is, safety and intensity aren't enemies — they're teammates. Discover how the foundation of solid mechanics doesn't just reduce injury risk, it's the key to unlocking your highest performance and sustained gains over time. Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Saturday 260314](https://www.crossfit.com/260314) [![Workout Image for Saturday 260314](https://thumbnails.crossfit.com/mainsite/w20260314/thumbnail/260314app.png)](https://www.crossfit.com/260314) ### [Saturday 260314](https://www.crossfit.com/260314) Complete as many rounds and reps as possible in 8 minutes of: 8 box jumps 1 rope climb to 15 feet ♀ 20-inch box ♂ 24-inch box Post rounds and reps to comments. Stimulus and Strategy: Today's workout is a sprinty, lower-body push to upper-body pull couplet that will have you wishing there were more rope climbs.Get ready for 80 or more box jumps with a quick rope climb between sets to break them up. Each set of box jumps should be completed between 20 and 40 seconds, even with a step down. The rope climbs should be completed in less than 40 seconds, including transition time and rest. Most of you should try to complete 8-10 rounds, with some moving a little slower and some advanced athletes pushing beyond 12 rounds. Make choices that allow for intensity over task accomplishment. If we always train slowly, we will always be slow. Intermediate option: Complete as many rounds and reps as possible in 8 minutes of: 8 box jumps 1 rope climb to 12 feet ♀ 20-inch box ♂ 24-inch box Beginner option: Complete as many rounds and reps as possible in 8 minutes of: 8 box jumps 1 pull-to-stand ♀ 12\-inch box ♂ 12\-inch box Resources: [The Box Jump](https://www.crossfit.com/essentials/the-box-jump) [The Rope Climb (Wrapping)](https://www.crossfit.com/essentials/the-rope-climb-wrapping) [The Rope Climb (Basket)](https://www.crossfit.com/essentials/the-rope-climb-basket) [The Modified Rope Climb \\| Pull-to-Stand](https://www.crossfit.com/essentials/the-modified-rope-climb) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Friday 260313](https://www.crossfit.com/260313) [![Workout Image for Friday 260313](https://thumbnails.crossfit.com/mainsite/w20260313/thumbnail/260313app.jpg)](https://www.crossfit.com/260313) ### [Friday 260313](https://www.crossfit.com/260313) Open Workout 26.3 For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters ♀ 65/75/85 lb ♂ 95/115/135 lb Time cap: 16 minutes Visit the [CrossFit Games website](https://games.crossfit.com/) for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout. Adaptive versions of the workout can be found through [WheelWOD](https://competitioncorner.net/events/15821/details). Resources: [The Burpee Over the Bar](https://www.youtube.com/watch?v=Kv5goMENSsI_) [The Power Clean](https://www.crossfit.com/essentials/the-power-clean) [The Squat Clean](https://www.crossfit.com/essentials/the-clean-2) [The Thruster](https://www.crossfit.com/essentials/the-thruster) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Thursday 260312](https://www.crossfit.com/260312) [![Workout Image for Thursday 260312](https://thumbnails.crossfit.com/mainsite/w20260312/thumbnail/260312rest.jpg)](https://www.crossfit.com/260312) ### [Thursday 260312](https://www.crossfit.com/260312) Rest Day [The CrossFit Open Ends this Week ...Then What?](https://www.crossfit.com/essentials/crossfit-open-is-over-now-what) The CrossFit Open isn't just a competition — it's a road map. The results you just posted are packed with clues about exactly where to focus your training for the biggest gains in the year ahead. Here's how to turn your Open experience into a plan that actually moves the needle. Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Wednesday 260311](https://www.crossfit.com/260311) [![Workout Image for Wednesday 260311](https://assets.crossfit.com/build/img/global/pukie-post.png)](https://www.crossfit.com/260311) ### [Wednesday 260311](https://www.crossfit.com/260311) For time: 400-meter run 30 toes-to-bars 400-meter run 10 wall walks 400-meter run 30 toes-to-bars 400-meter run Post time to the comments. Stimulus and Strategy: This bodyweight workout will challenge your core stamina in different ways. Push the pace on the run efforts, finishing each in 2 minutes or less. If needed, scale to either 300 or 200 meters to practice running at a faster pace. Scale the toes-to-bar volume first and then, if needed, substitute with knees-to-chests or hanging knee raises to maintain sets of 5 or more. Finish the toes-to-bar variation in under 3 minutes each set. Prioritize full range of motion wall walks if possible. If you can climb the wall fully without losing control or bending your elbows, but the volume is too high, reduce it to 5 or 7 reps. If you can't fully climb the wall without losing a straight arm, scale the range of motion. Intermediate option: For time: 400-meter run 30 hanging knee raises to chest level 400-meter run 5 wall walks 400-meter run 30 hanging knee raises to chest level 400-meter run Beginner option: For time: 200\-meter run 20 hanging knee raises to waist level 200\-meter run 5 inchworms + push-ups 200\-meter run 20 hanging knee raises to waist level 200\-meter run Resources: [Running \\| Change in Support Drill](https://youtu.be/nOgI1BSZjYo) [The Kipping Toes-to-Bar](https://www.crossfit.com/essentials/the-kipping-toes-to-bar) [The Wall Walk](https://www.crossfit.com/essentials/the-wall-walk) [The Kipping Hanging Knee Raise](https://youtu.be/G6ycYQ1bNG0) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) Loading... * ### About CrossFit - [What Is CrossFit?](https://www.crossfit.com/what-is-crossfit) - [Get Started](https://www.crossfit.com/get-started) - [Workouts](https://www.crossfit.com/workout/) - [Movements](https://www.crossfit.com/essentials/movements) - [FAQ](https://www.crossfit.com/faq) - [Help Center](https://crossfit.my.site.com/Support/s/) - [Careers](https://www.crossfit.com/careers/) * ### Education - [Courses Near You](https://www.crossfit.com/courses-near-you/) - [Certificate Courses](https://www.crossfit.com/certificate-courses/) - [Certifications](https://www.crossfit.com/certifications/) - [Explore Courses](https://www.crossfit.com/education/explore-courses) - [Promotional Terms and Conditions](https://www.crossfit.com/promotional-terms-and-conditions) * ### Affiliates - [Open a CrossFit Gym](https://www.crossfit.com/open-crossfit-gym) - [Field Leaders](https://www.crossfit.com/field-leaders) - [Global Mentor Program](https://www.crossfit.com/global-mentor-program/) - [Affiliate Toolkit](https://affiliate.crossfit.com/tools/) * ### Community - [Find a Trainer](https://trainerdirectory.crossfit.com/) - [Scholarship Program](https://www.crossfit.com/scholarship-program-inquiry) - [Foundation](https://www.crossfit.com/foundation) - [CrossFit Medical Society](https://www.crossfitmedicalsociety.com/) *** ### The CrossFit Games - [About the Games](https://games.crossfit.com/) - [Leaderboard](https://games.crossfit.com/leaderboard/games/2022?division=2) - [Schedule](https://games.crossfit.com/games/schedule?_ga=2.142929340.802559833.1690817966-401013740.1685640771) - [Workouts](https://games.crossfit.com/workouts/games/2023) ### FIND A GYM TODAY\! 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Readable Markdown	### [Friday 260410](https://www.crossfit.com/260410) Kelly 5 rounds for time of: 400-meter run 30 box jumps 30 wall-ball shots ♀ 14-lb medicine ball to a 9-foot target and a 20-inch box ♂ 20-lb medicine ball to a 10-foot target and a 24-inch box Compare to [240330](http://www.crossfit.com/workout/2024/03/30). Post time to comments. Stimulus and Strategy: Today's workout is the CrossFit benchmark Kelly. Kelly is a long grind, but the goal is to keep moving throughout. This workout rewards consistency. If you need to take a few extra breaths, do so during your transition to the next movement. Maintain large chunks of box jumps and wall-ball shots. Try to keep moving on the box jumps and perform the wall-ball shots in 2 sets or fewer in each round. You can recover a bit on the run, but don't take longer than 2:15. You can afford to run a little slower if it means faster and bigger sets on the other movements. If scaled correctly, a single round should take no more than 6 minutes to complete. Intermediate option: 4 rounds for time of: 400-meter run 20 box jumps 30 wall-ball shots ♀ 10\-lb medicine ball to a 9-foot target and a 20-inch box ♂ 14\-lb medicine ball to a 10-foot target and a 24-inch box Beginner option: 4 rounds for time of: 200\-meter run 20 box jumps 20 wall-ball shots ♀ 6\-lb medicine ball to an 8\-foot target and a 12\-inch box ♂ 10\-lb medicine ball to a 9\-foot target and a 12\-inch box Resources: [Running \\| Change in Support Drill](https://youtu.be/nOgI1BSZjYo) [The Box Jump](https://www.crossfit.com/essentials/the-box-jump) [The Wall-Ball Shot](https://www.crossfit.com/essentials/the-wall-ball) [Watch “Kelly Kelly Does Kelly”](https://www.crossfit.com/essentials/kelly-kelly-does-kelly) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Thursday 260409](https://www.crossfit.com/260409) Rest Day [Rest in Peace, Rob Orlando](https://www.youtube.com/watch?v=F_Sp1ckP-Lo) Rob Orlando, four-time CrossFit Games competitor, founder of Hybrid Athletics, and the man behind the legendary Pig, died this week after a two-year battle with cancer. He was 50. This video is our tribute to a true force in the CrossFit community and the legacy he leaves behind. Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Wednesday 260408](https://www.crossfit.com/260408) Front squat 3-3-3-3-3 reps Compare to [260120](http://www.crossfit.com/workout/2026/01/20). Post loads to comments. Stimulus and Strategy: Today, you get to lift heavy relative to your capacity. The effort should require all of your focus and attention to execute each set. Look back to Jan. 20, 2026, to see your most recent 3-rep front squat. Or if you are familiar with a recent 1-rep-max front squat, lift around 70% or more. Perform a new set every 3-4 minutes to give ample rest between lifts. If you don't feel like you need that much rest, go heavier as long as mechanics allow. Intermediate option: Same as Rx'd. Beginner option: Same as Rx'd. Resources: [The Front Squat](https://www.crossfit.com/essentials/the-front-squat) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Tuesday 260407](https://www.crossfit.com/260407) Complete as many rounds and reps as possible in 15 minutes of: 3 wall walks 15 burpees 60 double-unders Post total reps to comments. Stimulus and Strategy: Today, we have a fast-paced workout. Try to complete each of the three movements in 3 minutes or less to start. Be prepared for the wall walks to make the burpees more challenging as you start to fatigue; scale as needed to maintain the intended time domain. Make sure you keep your shoulders relaxed during the double-unders to give them a break before going back to the wall walks. Intermediate option: Complete as many rounds and reps as possible in 15 minutes of: 2 wall walks 15 burpees 40 double-unders Beginner option: 3 rounds for time of: 3 inchworm + push-ups 10 burpees or up-downs 40 single\-unders Rest 1 minute between rounds. Resources: [The Wall Walk](https://www.crossfit.com/essentials/the-wall-walk) [The Burpee](https://www.crossfit.com/essentials/the-burpee) [The Double-Under](https://www.crossfit.com/essentials/the-double-under) [The Inchworm + Push-Up](https://www.youtube.com/watch?v=xWlAZKOPsBQ&feature=youtu.be) [The Up-Down](https://www.youtube.com/watch?v=EbCy4PTp2Gs) [The Single-Under](https://www.crossfit.com/essentials/the-single-under) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Monday 260406](https://www.crossfit.com/260406) For time: 800-meter run 80 pull-ups 80 deadlifts 800-meter run Partition the pull-up and deadlift reps any way. ♀ 95-lb barbell ♂ 135-lb barbell Post time to comments. Stimulus and Strategy: This is a high-rep and grippy workout. Keep in mind, we did pull-ups on Saturday, but at a lower intensity. This redundancy is intentional, but if you are sore, consider reducing the reps or decreasing the difficulty of the movement to keep intensity high. The deadlifts are light, but the volume will fatigue the posterior, making the last run so much fun. Buckle up for a fight when you hit the last 400 meters. Try to complete both runs between 3:30 and 4:30. The pull-ups and deadlifts should be completed in under 10 minutes and can be partitioned any way. For scaling, consider what can be completed in under 1 minute, and that rep scheme or movement variation will be your prescription. Examples per minute include 10 pull-ups/10 deadlifts (8 minutes of work), 8 pull-ups/8 deadlifts (10 minutes). If you cannot sustain a cadence of 8/8, reduce volume and or modify the movement selection. The first half of this workout should feel manageable. The second half is the real test. Intermediate option: For time: 800-meter run 60 pull-ups 60 deadlifts 800-meter run Partition the pull-up and deadlift reps any way. ♀ 75\-lb barbell ♂ 115\-lb barbell Beginner option: 3 rounds for time of: 200\-meter run 20 jumping pull-ups 20 deadlifts 200\-meter run ♀ 35\-lb barbell ♂ 45\-lb barbell Resources: [Pose Running Drills \\| Pose Alignment](https://youtu.be/1crN-ouszRU?si=W5cnQQe-8i1-t4nJ) [The Kipping Pull-Up](https://www.crossfit.com/essentials/the-kipping-pull-up) [The Deadlift](https://www.crossfit.com/essentials/the-deadlift) [The Jumping Pull-Up](https://www.youtube.com/watch?v=KdjfFHefFkg) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Saturday 260404](https://www.crossfit.com/260404) For time: 21 L pull-ups 42 thrusters 18 L pull-ups 36 thrusters 15 L pull-ups 30 thrusters 12 L pull-ups 24 thrusters 9 L pull-ups 18 thrusters ♀ 35-lb barbell ♂ 45-lb barbell Post time to comments. Stimulus and Strategy: This workout will be a grind for most athletes. Expect the L pull-ups to be the most challenging, but if you have the capacity, give them a try, even if you need to reduce the reps or use a band. On the thrusters, try for big sets. You can almost always do another rep with the empty bar — you may not want to, but today is the day to go for it. Intermediate option: For time: 12 strict pull-ups 30 thrusters 9 strict pull-ups 24 thrusters 6 strict pull-ups 18 thrusters 3 strict pull-ups 12 thrusters 1 strict pull-up 6 thrusters ♀ 35-lb barbell ♂ 45-lb barbell Beginner option: For time: 15 ring rows 15 thrusters 12 ring rows 12 thrusters 9 ring rows 9 thrusters 6 ring rows 6 thrusters 3 ring rows 3 thrusters ♀ 15\-lb barbell ♂ 25\-lb barbell Resources: [The L Pull-Up](https://www.crossfit.com/essentials/the-l-pull-up) [The Thruster](https://www.crossfit.com/essentials/the-thruster) [The Strict Pull-Up](https://www.crossfit.com/essentials/the-strict-pull-up) [The Ring Row](https://www.crossfit.com/essentials/the-ring-row) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Friday 260403](https://www.crossfit.com/260403) 8 rounds for time of: 5 box jump-overs 5 hang power cleans ♀ 155-lb barbell and a 24-inch box ♂ 225-lb barbell and a 30-inch box Post time to comments. Stimulus and Strategy: Today, we have taller box jumps paired with heavy hang power cleans. Expect this to be a very high-power output workout that will challenge you more with each round. Choose a weight and height that allows you to maintain unbroken sets through the first several rounds. Be prepared to take a quick break after each set of box jumps to ensure you’re ready for that heavy barbell. Set that hook grip and get full hip extension on each rep. Intermediate option: 8 rounds for time of: 5 box jump-overs 5 hang power cleans ♀ 105\-lb barbell and a 20\-inch box ♂ 155\-lb barbell and a 24\-inch box Beginner option: 8 rounds for time of: 5 box step\-overs 5 hang power cleans ♀ 35\-lb barbell and a 16\-inch box ♂ 45\-lb barbell and a 20\-inch box Resources: [Box Jump-Over Variations](http://youtube.com/watch?v=yPQu3CWIfe8&feature=youtu.be) [The Hang Power Clean](https://www.crossfit.com/essentials/the-hang-power-clean) [The Box Step-Over](http://youtube.com/watch?v=oZiKTbecUNg&feature=youtu.be) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Wednesday 260401](https://www.crossfit.com/260401) Push press 3-2-2-1-1-1 reps Compare to similar [230509](http://www.crossfit.com/workout/2023/05/09), [250120](http://www.crossfit.com/workout/2025/01/20), and [260323](http://www.crossfit.com/workout/2026/03/23). Post your loads to comments. Stimulus and Strategy: Today's heavy day focuses on building strength overhead. Compare to your last heavy push press and use it to help gauge the loads you pick today. Build to a challenging single push press over the course of 6 sets, starting with a set of 3, then 2 sets of 2, and finally, 3 singles, building in load. Start at around 75% or more of your 1-rep max for the set of 3, and try for a PR on the second or third single, if you’re feeling good with sound mechanics. Intermediate option: Same as Rx'd. Beginner option: Push press 3-3-3-3-3-3 reps Resources: [The Push Press](https://www.crossfit.com/essentials/the-push-press) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Tuesday 260331](https://www.crossfit.com/260331) 3 rounds for time of: 400-meter run 30 kettlebell snatches 20 kettlebell swings ♀ 35-lb kettlebell ♂ 53-lb kettlebell Post time to comments. Stimulus and Strategy: Today's workout is a triplet that will tax your overall conditioning. A unique component is that the movements are redundant in their functions, and will place a significant demand on the posterior chain and grip. Switch hands as needed on the kettlebell snatches, but try to get through each round of snatches and swings unbroken or with one short break. Resist the urge to pace yourself on the run and push hard. Intermediate option: 3 rounds for time of: 400-meter run 30 kettlebell snatches 20 kettlebell swings ♀ 26\-lb kettlebell ♂ 35\-lb kettlebell Beginner option: 3 rounds for time of: 200\-meter run 20 dumbbell snatches 10 dumbbell swings ♀ 15\-lb dumbbell ♂ 25\-lb dumbbell Resources: [Running \\| Pulling and Foot Tapping](https://youtu.be/LSz-m-Gf3es) [The Kettlebell Snatch](https://www.crossfit.com/essentials/the-kettlebell-snatch) [The Kettlebell Swing](https://www.crossfit.com/essentials/the-kettlebell-swing) [The Dumbbell Snatch](https://www.crossfit.com/essentials/the-dumbbell-power-snatch) [The Dumbbell Swing](https://www.youtube.com/watch?v=uB-fq0HqGK0) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Monday 260330](https://www.crossfit.com/260330) For reps: Tabata air squats Tabata push-ups Tabata AbMat sit-ups Tabata walking lunges Each Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rounds. Post total reps to comments. Stimulus and Strategy: Today's workout is made up of four back-to-back Tabata intervals. The Tabata interval is 8 rounds of 20 seconds of work, followed by 10 seconds of rest for each movement. Push to keep moving for as much of each 20-second effort as possible, shooting for at least 8 reps per interval. Expect the push-ups to be the most challenging. Rest as needed, but always try to squeeze out one more rep. Intermediate option: Same as Rx'd. Beginner option: For reps: Reverse Tabata air squats Reverse Tabata push-ups Reverse Tabata AbMat sit-ups Reverse Tabata walking lunges Each reverse Tabata interval is 10 seconds of work followed by 20 seconds of rest for 8 rounds. Resources: [The Air Squat](https://www.crossfit.com/essentials/the-air-squat) [The Push-Up](https://www.crossfit.com/essentials/the-push-up) [The AbMat Sit-Up](https://www.crossfit.com/essentials/the-abmat-sit-up) [The Walking Lunge](https://www.crossfit.com/essentials/the-walking-lunge) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Wednesday 260325](https://www.crossfit.com/260325) 5 rounds for time of: 2 rope climbs to 15 feet 15 GHD sit-ups 20 box jumps\* \Step down from the box. ♀ 20-inch box ♂ 24-inch box Post time to comments. Stimulus and Strategy:* This triplet is all bodyweight movement, but it will boost your heart rate and leave your legs feeling heavy. Shoot to complete the early rounds in 3 minutes or less to account for fatigue later on. Finish the rope climbs in under 1 minute. If you have a rope climb, but not 2 in less than 60 seconds, scale to 1 rep per round. Otherwise, scale to a pull-to-stand and work on keeping the hips off the ground. The GHD sit-up sets should be fast. If you haven't been on the GHD recently, scale to parallel. If you've never been on it, practice a few as you warm up, but perform either weighted or unweighted AbMat sit-ups in the workout. Use the box jumps to either recover or push the pace, depending on how you're feeling. Complete the reps in less than 90 seconds or scale the height of the jump, even if it's to just a few inches off the floor. Intermediate option: 5 rounds for time of: 1 rope climb to 15 feet 10 GHD sit-ups to parallel 20 box jumps\* \Step down from the box. ♀ 20-inch box ♂ 24-inch box Beginner option:* 5 rounds for time of: 3 pull-to-stands 10 AbMat sit-ups 15 box step-ups \* \Step down from the box. ♀ 12\-inch box ♂ 12\-inch box Resources:* [The Rope Climb (Basket)](https://www.crossfit.com/essentials/the-rope-climb-basket) [The Rope Climb (Wrapping)](https://www.crossfit.com/essentials/the-rope-climb-wrapping) [The GHD Sit-Up](https://www.crossfit.com/essentials/the-ghd-sit-up) [The Box Jump](https://www.crossfit.com/essentials/the-box-jump) [The GHD Sit-Up Progression](https://www.youtube.com/watch?v=FgEiX-o_xuw) [The AbMat Sit-Up](https://www.crossfit.com/essentials/the-abmat-sit-up) [The Modified Rope Climb \\| Pull-to-Stand](https://www.crossfit.com/essentials/the-modified-rope-climb) [The Box Step-Up](https://www.crossfit.com/essentials/the-box-step-up) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Tuesday 260324](https://www.crossfit.com/260324) 4 rounds for time of: Run 800 meters Rest 3 minutes between rounds. Compare to [241102](http://www.crossfit.com/workout/2024/11/02). Post times to comments. Stimulus and Strategy: In today's workout, you'll perform 4 running intervals. Push each run as hard as your capacity allows. With 3 minutes of rest between each run, you'll have plenty of time to recover before the next effort. The rest will make this workout more challenging because you can hit each run at around the same time. Advanced athletes should push the pace from the first interval and hang on. Less experienced athletes should feel out the first interval and increase their pace across if possible. Intermediate option: Same as Rx'd. Beginner option: 4 rounds for time of: Run 600 meters Rest 3 minutes between rounds. Resources: [Pose Running Drills \\| Lean and Pull](https://youtu.be/9R-3UT1Vd9o) [Pose Running Drills \\| Pose Alignment](https://youtu.be/1crN-ouszRU?si=W5cnQQe-8i1-t4nJ) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Monday 260323](https://www.crossfit.com/260323) Every 5 minutes for 7 sets, for load: 3 push presses 2 push jerks 1 split jerk Add weight each set. Compare to similar [251124](http://www.crossfit.com/workout/2025/11/24). Post loads to comments. Stimulus and Strategy: Today, you’ll take on a shoulder-to-overhead complex that has you completing 3 push presses, 2 push jerks, and 1 split jerk without putting down the bar. Build to a heavy set of the complex with all sets at 60% or more of your 1-rep-max jerk. Shoot to lift the heaviest load in your fifth or sixth set to have options to either go heavier if it goes well or reduce load and move better in the final sets. Take the bar from the rack and lift every 5 minutes. Spend some time drilling the push press and push jerk and practicing split-jerk footwork before beginning the workout sets. Focus on opening those hips to get the most power out of every lift. Intermediate option: Same as Rx'd. Beginner option: Every 5 minutes for 7 sets, for load: 3 strict presses 2 push presses 1 push jerk Add weight each set. Resources: [The Push Press](https://www.crossfit.com/essentials/the-push-press) [The Push Jerk](https://www.crossfit.com/essentials/the-push-jerk) [The Split Jerk](https://www.crossfit.com/essentials/the-split-jerk) [The Strict (or Shoulder) Press](https://www.crossfit.com/essentials/the-shoulder-press) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Saturday 260321](https://www.crossfit.com/260321) 2 rounds for time of: 15 shuttle runs 35 toes-to-bars 15 shuttle runs 25 strict pull-ups One shuttle run is 25 feet out and 25 feet back. Post time to comments. Stimulus and Strategy: This is a longer workout that will challenge your endurance, stamina, and grip. To move through this workout as efficiently as possible, consider breaking the toes-to-bars and strict pull-ups into smaller sets, coupled with quick breaks to avoid muscular failure early on. Move through the shuttle runs at a quick pace; scale as needed to complete each set in under 2 minutes. Complete the toes-to-bars and pull-ups each in 3 minutes or less. Intermediate option: 2 rounds for time of: 15 shuttle runs 25 toes-to-bars 15 shuttle runs 15 strict pull-ups One shuttle run is 25 feet out and 25 feet back. Beginner option: 2 rounds for time of: 5 shuttle runs 25 hanging knee raises 5 shuttle runs 15 ring rows One shuttle run is 25 feet out and 25 feet back. Resources: [Shuttle Run Tips](https://youtu.be/Iixyi1iIMxQ) [The Kipping Toes-to-Bar](https://www.crossfit.com/essentials/the-kipping-toes-to-bar) [The Strict Pull-Up](https://www.crossfit.com/essentials/the-strict-pull-up) [The Kipping Hanging Knee Raise](https://youtu.be/G6ycYQ1bNG0) [The Ring Row](https://www.crossfit.com/essentials/the-ring-row) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Friday 260320](https://www.crossfit.com/260320) Hang power snatch 2-2-2-2-2-2-2-2-2-2 reps Compare to similar [230122](http://www.crossfit.com/workout/2023/01/22). Post loads to comments. Stimulus and Strategy: Today's workout is a heavy day. Keep in mind that heavy is relative to each athlete. Be sure to keep track of your heaviest lift, so you can compare it to future lifts. Start between 60-70% of your 1-rep max, and take small jumps, building from there. Rest about 2 minutes between sets. Increase loading across each lift if possible. If you miss a lift, reduce the weight and make the needed corrections before building back up. Intermediate option: Same as Rx'd. Beginner option: Same as Rx'd. Resources: [The Hang Power Snatch](https://www.crossfit.com/essentials/the-hang-power-snatch) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Thursday 260319](https://www.crossfit.com/260319) Rest Day [Your First Month of CrossFit: Why Going Slow Gets You There Faster](https://www.crossfit.com/essentials/crossfit-your-first-month-go-slow-to-get-faster-results) The athletes who rush to heavy weights and high intensity in their first weeks of CrossFit inevitably plateau, while their peers who focus on mechanics continue progressing for years. Your first 30 days aren't about proving yourself; they're about building the foundation that determines how far you'll ultimately go. Here's why mastering the basics is the smartest investment you can make in your fitness. Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Wednesday 260318](https://www.crossfit.com/260318) Complete as many rounds and reps as possible in 8 minutes of: 10 overhead squats 5 chest-to-bar pull-ups ♀ 65-lb barbell ♂ 95-lb barbell Post rounds and reps to comments. Stimulus and Strategy: Today we have 8 minutes of fast transitions — 100+ total reps, and no rest for the shoulders or grip. Think 80+ overhead squats and 40+ chest-to-bar pull-ups. This is a lot of work in a short time. Make it a goal to hold a round every minute, shooting for 8 rounds. Overhead squat loading must allow for straight arms overhead and a full depth, flat foot position at the bottom of the squat. Due to the expectation of fast transitions, the chest-to-bar option needs to be relatively easy for the first half of the workout, but as fatigue sets in, it will quickly become more challenging. For advanced athletes, shoot for 40-second rounds. Intermediate option: Complete as many rounds and reps as possible in 8 minutes of: 10 overhead squats 3 chest-to-bar pull-ups ♀ 55\-lb barbell ♂ 75\-lb barbell Beginner option: Complete as many rounds and reps as possible in 8 minutes of: 10 overhead squats 5 ring rows ♀ 35\-lb barbell ♂ 45\-lb barbell Resources: [The Overhead Squat](https://www.crossfit.com/essentials/the-overhead-squat) [The Chest-to-Bar Pull-Up](https://www.crossfit.com/essentials/the-kipping-chest-to-bar-pull-up) [The Ring Row](https://www.crossfit.com/essentials/the-ring-row) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Tuesday 260317](https://www.crossfit.com/260317) Annie 50-40-30-20-10 reps for time of: Double-unders AbMat sit-ups Then, complete the following post-workout skill work. Every minute on the minute for 6 minutes: 25-foot handstand walk Compare to [230104](http://www.crossfit.com/workout/2023/01/04). Post time to comments. Stimulus and Strategy: Today's workout is a fast, simple benchmark that will allow you to recover while still bringing intensity. Look at your previous attempt to compare the score. Scale the double-unders to allow for a fast pace. Reduce reps first, and then substitute single-unders if needed. Perform the skill work after the workout when you have had an opportunity to return to equilibrium. Use this time to practice positioning and technique. Don’t blaze through with “sloppy” technique. Intermediate option: Same as Rx'd. Beginner option: 30-20-10 reps for time of: Single\-unders Anchored sit-ups Resources: [The Double-Under](https://www.crossfit.com/essentials/the-double-under) [The AbMat Sit-Up](https://www.crossfit.com/essentials/the-abmat-sit-up) [The Handstand Walk](https://www.crossfit.com/essentials/the-handstand-walk) [The Single-Under](https://www.crossfit.com/essentials/the-single-under) [The Anchored Sit-Up](https://www.crossfit.com/sport/cfg21-foundations-su) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Monday 260316](https://www.crossfit.com/260316) Topsy Complete as many rounds and reps as possible in 25 minutes of: 3 muscle-ups 8 thrusters 17-calorie row ♀ 75-lb barbell ♂ 115-lb barbell Compare to [250627](http://www.crossfit.com/workout/2025/06/27). Post rounds and reps to comments. Stimulus and Strategy: Today's workout is in honor of McCoy “Topsy” Turner. Turner was a beloved member of the CrossFit community and a former Seminar Staff Flowmaster, who died by suicide on March 8, 2025, after a long battle with complex post-traumatic stress. Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 seminars and exemplified excellence and service. Known for his warmth, kindness, and extreme selflessness, he touched the lives of many. Turner is survived by his sons, Brodie and Tommy. This Hero workout is a triplet where you should attempt to move at a consistent pace throughout. Choose a thruster loading and ring muscle-up volume that allows you to complete unbroken sets each round. Row at a pace that allows for some recovery. Since this is a Hero workout, attempt it Rx'd if you can perform the movements safely and effectively, even if the intended stimulus is not met. Embrace the challenge. Intermediate option: Complete as many rounds and reps as possible in 25 minutes of: 3 jumping muscle-ups 8 thrusters 17-calorie row ♀ 55\-lb barbell ♂ 75\-lb barbell Beginner option: Every 5 minutes for 25 minutes, complete: 3 low-ring muscle-up transitions 8 thrusters 12\-calorie row ♀ 35\-lb barbell ♂ 45\-lb barbell Resources: [The Kipping Muscle-Up](https://www.crossfit.com/essentials/the-kipping-muscle-up) [The Thruster](https://www.crossfit.com/essentials/the-thruster) [Rowing Technique Tips](https://www.crossfit.com/essentials/rowing) [The Jumping Ring Muscle-Up](https://www.youtube.com/watch?v=ozRLBoADeDo) [Low-Ring Muscle-Up Scaling](https://www.youtube.com/watch?v=aIVxVi8xjgQ&feature=youtu.be) [CrossFit Hero and Tribute Workouts](https://www.crossfit.com/heroes) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Saturday 260314](https://www.crossfit.com/260314) Complete as many rounds and reps as possible in 8 minutes of: 8 box jumps 1 rope climb to 15 feet ♀ 20-inch box ♂ 24-inch box Post rounds and reps to comments. Stimulus and Strategy: Today's workout is a sprinty, lower-body push to upper-body pull couplet that will have you wishing there were more rope climbs.Get ready for 80 or more box jumps with a quick rope climb between sets to break them up. Each set of box jumps should be completed between 20 and 40 seconds, even with a step down. The rope climbs should be completed in less than 40 seconds, including transition time and rest. Most of you should try to complete 8-10 rounds, with some moving a little slower and some advanced athletes pushing beyond 12 rounds. Make choices that allow for intensity over task accomplishment. If we always train slowly, we will always be slow. Intermediate option: Complete as many rounds and reps as possible in 8 minutes of: 8 box jumps 1 rope climb to 12 feet ♀ 20-inch box ♂ 24-inch box Beginner option: Complete as many rounds and reps as possible in 8 minutes of: 8 box jumps 1 pull-to-stand ♀ 12\-inch box ♂ 12\-inch box Resources: [The Box Jump](https://www.crossfit.com/essentials/the-box-jump) [The Rope Climb (Wrapping)](https://www.crossfit.com/essentials/the-rope-climb-wrapping) [The Rope Climb (Basket)](https://www.crossfit.com/essentials/the-rope-climb-basket) [The Modified Rope Climb \\| Pull-to-Stand](https://www.crossfit.com/essentials/the-modified-rope-climb) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Friday 260313](https://www.crossfit.com/260313) Open Workout 26.3 For time: 2 rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters ♀ 65/75/85 lb ♂ 95/115/135 lb Time cap: 16 minutes Visit the [CrossFit Games website](https://games.crossfit.com/) for full details, including Scaled, Foundations (beginner), and Age-Group variations of the workout. Adaptive versions of the workout can be found through [WheelWOD](https://competitioncorner.net/events/15821/details). Resources: [The Burpee Over the Bar](https://www.youtube.com/watch?v=Kv5goMENSsI_) [The Power Clean](https://www.crossfit.com/essentials/the-power-clean) [The Squat Clean](https://www.crossfit.com/essentials/the-clean-2) [The Thruster](https://www.crossfit.com/essentials/the-thruster) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod) ### [Wednesday 260311](https://www.crossfit.com/260311) For time: 400-meter run 30 toes-to-bars 400-meter run 10 wall walks 400-meter run 30 toes-to-bars 400-meter run Post time to the comments. Stimulus and Strategy: This bodyweight workout will challenge your core stamina in different ways. Push the pace on the run efforts, finishing each in 2 minutes or less. If needed, scale to either 300 or 200 meters to practice running at a faster pace. Scale the toes-to-bar volume first and then, if needed, substitute with knees-to-chests or hanging knee raises to maintain sets of 5 or more. Finish the toes-to-bar variation in under 3 minutes each set. Prioritize full range of motion wall walks if possible. If you can climb the wall fully without losing control or bending your elbows, but the volume is too high, reduce it to 5 or 7 reps. If you can't fully climb the wall without losing a straight arm, scale the range of motion. Intermediate option: For time: 400-meter run 30 hanging knee raises to chest level 400-meter run 5 wall walks 400-meter run 30 hanging knee raises to chest level 400-meter run Beginner option: For time: 200\-meter run 20 hanging knee raises to waist level 200\-meter run 5 inchworms + push-ups 200\-meter run 20 hanging knee raises to waist level 200\-meter run Resources: [Running \\| Change in Support Drill](https://youtu.be/nOgI1BSZjYo) [The Kipping Toes-to-Bar](https://www.crossfit.com/essentials/the-kipping-toes-to-bar) [The Wall Walk](https://www.crossfit.com/essentials/the-wall-walk) [The Kipping Hanging Knee Raise](https://youtu.be/G6ycYQ1bNG0) Find a gym near you: [View the CrossFit map](https://www.crossfit.com/map?utm_source=owned&utm_medium=internal&utm_campaign=mswod)
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