21 hang power cleans
15/21-calorie row
15 hang power cleans
10/15-calorie row
9 hang power cleans
7/9-calorie row

On a recent Rich Roll podcast, Roll’s guest was Dr. Andy Galpin, a well-respected performance coach and researcher. At the very beginning of the interview, Roll asked Galpin, “What is fitness?” and commented that he was asking because discussing fitness requires a functional definition. CrossFit had this very same thought over 20 years ago, and when we went in search of a workable definition, we found, to our dismay, that a suitable one did not exist. So we created our own — more on that in a second

Run 400 meters,

walk backward 400 meters.

Repeat 5 rounds

30 deadlifts 60 Situps 30 Goblet squats

REST 5 MINUTES

20 deadlifts 40 Situps 20 Goblet squats

1,000-meter row
400-meter run
750-meter row
400-meter run
500-meter row
400-meter run
250-meter row
400-meter run

With a pair of dumbbells, 4 rounds for time of:

50-meter weighted lunge 350-meter farmers carry

3 rounds for time of:
500-meter row
12 bodyweight deadlifts

• Arms only: 10–15 strokes with legs straight, focusing on the pull.
• Arms & Body: 10–15 strokes, adding the hip swing.
• Full Strokes: 2 minutes of gentle rowing, followed by two 20-second bursts at workout pace to find your rhythm. 

Bergner Warm Up   – 5 rounds

WOD

Row 250m
10-9-8-7-6-5-4-3-2-1 power cleans

Back squat 5-5-5-5-5 reps

Three Important Ab Exercises

The value of the glute-ham developer (GHD) sit-up, hollow rock, and L-sit as effective exercises for abdominal and hip flexor development cannot be understated. Some believe these movements, particularly the GHD sit-up, are harmful or ineffective for targeting the abs. This article emphasizes the importance of correct form and muscle engagement to reap the full benefits, such as improved midline stabilization, shoulder strength, and hip flexor function. In many conventional fitness programs, crunches are the staple. In CrossFit, we recommend a balanced approach that includes hip extension exercises like squats and deadlifts to complement abdominal training.

Deadlift 5-3-3-1-1-1 reps

Then, spend 20 minutes practicing handstands.