“Small daily improvements are the key to staggering long-term results.”

RX

10 rounds for time:
3 power cleans (115/165 lb)
15 wall-ball shots (14/20 lb) (9/10 ft)

INTERMEDIATE

10 rounds for time:
3 power cleans (75/115 lb)
12 wall-ball shots (10/14 lb) (9/10 ft)

BEGINNER

7 rounds for time:
3 power cleans (45/65 lb)
8 wall-ball shots (6/10 lb) (9/10 ft)

"Fall seven times, rise eight." 

RX

5 rounds for time:
750-m row
30 sit-ups
15 handstand push-ups

INTERMEDIATE

4 rounds for time:
750-m row
30 sit-ups
10 handstand push-ups

BEGINNER

4 rounds for time:
500-m row
15 sit-ups
10 pike push-ups or seated dumbbell shoulder presses (10/15 lb)

“The difference between try and triumph is a little ‘umph.’”

RX

AMRAP 7:
5 overhead walking lunges (75/115 lb)
7 KB swings (53/70 lb)
7/9-cal air bike

INTERMEDIATE

AMRAP 7:
5 overhead walking lunges (55/75 lb)
7 KB swings (35/53 lb)
7/9-cal air bike

BEGINNER

AMRAP 7:
5 PVC overhead walking lunges
6 KB swings (18/26 lb)
5/7-cal air bike

SKILL WORK

Post-workout
EMOM 8:
2 heaving snatch balances
– Use a weight that you can strict press behind the neck.

“The only way to achieve the impossible is to believe it is possible.”

RX

For load:
Bench press
3-2-2-1-1-1

INTERMEDIATE

For load:
Bench press
3-2-2-1-1-1

BEGINNER

For load:
Bench press
3-3-3-3-3-3

SKILL WORK

Post-workout
8 sets:
:10 L-sit holds
:20 rest

“Never let the fear of failure stop you from reaching your goals.”

RX

For time:
15-12-9-6-3 reps of:
Deadlifts (155/225 lb)
5-4-3-2-1 reps of:
Rope climbs (15/15 ft)

INTERMEDIATE

For time:
15-12-9-6-3 reps of:
Deadlifts (105/155 lb)
5-4-3-2-1 reps of:
Rope climbs (12/12 ft)

BEGINNER

For time:
15-12-9-6-3 reps of:
Deadlifts (65/95 lb)
5-4-3-2-1 reps of:
Supine pull to stand or 10-8-6-4-2 reps of ring rows if limited number of ropes.

RX

AMRAP 3:
Snatches (95/135 lb)

INTERMEDIATE

AMRAP 3:
Snatches (75/115 lb)

BEGINNER

AMRAP 3:
Snatches (35/45 lb or lighter)

RX

For time:
60 wall-ball shots (14/20 lb) (9/10 ft)
50 toes-to-bars
40 push-ups

INTERMEDIATE

For time:
40 wall-ball shots (14/20 lb) (9/10 ft)
30 toes-to-bars
20 push-ups

BEGINNER

For time:
30 wall-ball shots (6/10 lb) (9/9 ft)
20 hanging knee raises
10 push-ups from the knees

Skill Work

Pre-workout
15:00 of rope climb practice

RX

5 rounds for time:
16/20-cal row
15 front-rack lunges (55/75 lb)

INTERMEDIATE

5 rounds for time:
12/15-cal row
15 front-rack lunges (35/45 lb)

BEGINNER

5 rounds for time:
8/10-cal row
10 unweighted lunges

RX

5-10-15-20-25 reps for time of:
Chest-to-bar pull-ups
Single-DB push presses (35/50 lb)
– Complete 30 double-unders after each round.

INTERMEDIATE

5-10-15-15-15 reps for time of:
Chest-to-bar pull-ups
Single-DB push presses (35/50 lb)
– Complete 15 double-unders after each round.

BEGINNER

3-6-9-12-15 reps for time of:
Ring rows
Single-DB push presses (15/20 lb)
– Complete 15 single-unders after each round.

Skill Work

Post-workout
Tabata plank hold

BACK SQUATS/HEAVY DAY

RX

For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.

INTERMEDIATE

For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.

BEGINNER

For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.

“Excuses don’t create change.”

RX

AMRAP 20 with a partner:
10 sumo deadlift high pulls (55/75 lb)
10 wall-ball shots (14/20 lb) (10/11 ft)
– Each partner completes a full round before switching; one partner works at a time.

INTERMEDIATE

Same as Rx’d

BEGINNER

As many reps as possible in 20 minutes with a partner:
7 sumo deadlift high pulls (35/45 lb)
7 wall-ball shots (8/10 lb) (9/10 ft)
– Each partner completes a full round before switching. One partner works at a time.

“If it doesn’t challenge you, it doesn’t change you.”

RX

For time:
15 box jumps (30/30 in)
400-m run
20 box jumps (24/24 in)
400-m run
25 box jumps (20/20 in)
400-m run

INTERMEDIATE

For time:
15 box jumps (24/24 in)
400-m run
20 box jumps (24/24 in)
400-m run
25 box jumps (20/20 in)
400-m run

BEGINNER

For time:
10 box jumps (12/12 in)
200-m run
12 box jumps (8/8 in)
200-m run
15 box jumps (4/4 in)
200-m run
– Use 1-2 stacked 45-lb plates to preserve the jumping stimulus for those able to jump but not to the full box height.

Skill Work

Post-workout
8 sets:
:20 hollow hold
:10 rest

“It’s not about being the best, it’s about being better than you were yesterday.”

RX

On a 20:00 clock:
For load:
1 snatch

INTERMEDIATE

On a 20:00 clock:
For load:
1 snatch

BEGINNER

On a 20:00 clock:
For load:
1 snatch

“What seems impossible today will one day be your warm-up.”

RX

For time:
2:00 plank hold
400/500-m row
30 V-ups
30 pull-ups
30 knees-to-elbows
400/500-m row
2:00 plank hold

INTERMEDIATE

For time:
1:30 plank hold
400/500-m row
20 V-ups
20 pull-ups
20 knees-to-chest
400/500-m row
1:30 plank hold

BEGINNER

For time:
1:00 plank hold from the knees
200/250-m row
20 sit-ups
20 ring rows
20 hanging knee raises
200/250-m row
1:00 plank hold from the knees

Skill Work

Post-workout
Accumulate:
30-50 GHD hip extensions or good mornings

“Darkness cannot drive out darkness; only light can do that.”

-MLK

“When you feel like quitting, think about why you started.”

Skill Work

Pre-workout
6 sets for load:
1 snatch balance + 2 overhead squats

Annie

//Benchmark

RX

50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

INTERMEDIATE

Same as Rx’d

BEGINNER

30-20-10 reps for time of:
Single-unders
Feet-anchored sit-ups

“Focus on progress, not perfection.”

RX

5 x 2:30 rounds for reps:
450/500-m row
Max-reps deadlifts (125/185 lb)
– Rest 1:00 between rounds.

INTERMEDIATE

5 x 2:30 rounds for reps:
450/500-m row
Max-reps deadlifts (105/155 lb)
– Rest 1:00 between rounds.

BEGINNER

5 x 2:30 rounds for reps:
250-m row
Max-reps deadlifts (55/75 lb)
– Rest 1:00 between rounds.

“Your body can stand almost anything. It’s your mind you have to convince.”

RX

EMOM 10:
3 bar muscle-ups
10 hand-release push-ups

INTERMEDIATE

EMOM 10:
2-3 jumping bar muscle-ups
8 hand-release push-ups

BEGINNER

EMOM 10:
5 jumping pull-ups
5 hand-release push-ups from the knees

Skill Work

Post-workout
Accumulate:
50 GHD hip extensions

“The only bad workout is the one you didn’t do.”

RX

AMRAP 8:
24 KB swings (35/53 lb)
6 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.

INTERMEDIATE

AMRAP 8:
24 KB swings (26/35 lb)
6 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.

BEGINNER

AMRAP 8:
16 KB swings (18/26 lb)
4 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.

Skill Work

Post-workout
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.

“Do something today that your future self will thank you for.”

CrossFit Total

//Heavy Day

RX

For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

INTERMEDIATE

For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift

BEGINNER

For completion:
3-3-3 back squat
3-3-3 shoulder press
3-3-3 deadlift