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CrossFit® Quarterfinals 2026: Full Workouts Breakdown & Standards!

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CrossFit® Quarterfinals 2026: Full Strategy Breakdown & Tips!

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CrossFit® Open 26.3: Full Workout Breakdown & Standards!

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CrossFit® Open 26.3: Full Strategy Breakdown & Tips!

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CrossFit® Open 26.2: Full Strategy Breakdown & Tips!

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CrossFit® Open 26.2: Full Workout Breakdown & Standards!

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How To Develop Your Skills To Make Quarterfinals

Welcome to the third installment of our blog series on becoming an RX athlete and reaching Quarterfinals. In this segment, we delve into the often overlooked yet crucial aspect of skill development. In the previous blogs, we explored the fundamentals of strength and engine improvement. Now, it's time to fine-tune our skills.
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CrossFit® Open 26.1: Full Workout Breakdown & Standards!

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25.3 CrossFit® Open Workout & Standards: Attack with Confidence

For Time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time cap: 20 minutes
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25.3 CrossFit® Open Workout Strategy & Tips: Leave It All on the Floor 

Open 25.3 is a chipper of rowing and barbell cycling, layered between multiple chunks of wall walks. This workout will test shoulder endurance and mental fortitude—you’ll need to keep chipping away without blowing up. The goal is to keep moving steadily during the wall walks, chip away at the barbell, and finish hard on the row. The time cap is 20 minutes. Some athletes have already finished in under 10, but for us mortals, getting across the line with a little time to spare is a solid goal.
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CrossFit® Open 25.2 Workout & Standards: The Full Breakdown

For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes
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CrossFit® Open 25.2 Strategy & Tips: Get Your Best Score Yet

This workout features three rounds that will test your pulling strength, jump rope skills, and barbell cycling capacity all in one compact 12-minute challenge. Each round gets more technically demanding with harder pull-up variations and heavier thrusters, while the rep scheme thankfully decreases. If you competed in the 2022 Open, this is your chance to measure your progress over the past three years.
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CrossFit® Open 25.1 Workout & Standards: What You Need to Know Before You Start

15 minute AMRAP 3 lateral burpees over the dumbbell 3 dumbbell hang clean-to-overheads 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. Starting position: Standing tall with your back to the dumbbell. Keep in mind: Gymnastics grips are NOT allowed during this workout.
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CrossFit® Open 25.1 Strategy & Tips: How to Crush the Workout

The CrossFit® Open 25.1 is here, kicking off another season of competition and community. This workout is a 15-minute AMRAP with an ascending rep scheme (3-6-9-12-15-18… adding 3 reps each round) of lateral burpees over dumbbells, single-arm hang clean-to-overhead, and unweighted walking lunges. On paper, it might not look as intimidating as some past Open workouts with heavy barbell cycling or complex gymnastics, but don't be fooled—this workout will test your endurance, muscular stamina, and mental grit.
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Quick Links to the CrossFit® Open 2025 Workouts

The CrossFit Open 2025 is almost here, and staying ready means having quick access to every workout as soon as it drops. Each week, when CrossFit announces the workout, head to WODprep's blog. We’ll hook you up with all the links to the workouts, strategy guides, equipment tips, and rules of the competition. Let’s make sure you’re set up for success with the easiest ways to access, navigate, and stay updated on this year’s workouts.
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CrossFit® Age Group Semifinals 2024: Workouts, Standards & Strategy

The workouts will be announced on Wednesday, May 08 at 3pm Est. As soon as the workouts are live, we'll write up everything you need to know about how you can climb that leaderboard all the way to the top.
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Big Changes at the 2024 CrossFit® Games

The 2024 CrossFit® Games are set to be a game-changer with major updates, new locations, and revamped divisions. Say goodbye to Madison, Wisconsin, and hello to Fort Worth, Texas! This year's Games will take place at the impressive Dickies Arena. The new venue promises a fresh vibe and a chance for Texas fans to experience the action live and up close. Let’s dive into what’s new this year and what it means for athletes and fans alike.
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What is the CrossFit® Games? Everything You Need To Know For 2023

The CrossFit® Games is a yearly event that brings together athletes from all walks of life to determine who truly reigns as the fittest on the planet. It's not just a competition for elite individuals, but it also includes divisions for different age groups, teams, teenagers, and even adaptive athletes. This means that regardless of your background or ability, there's a place for you to showcase your fitness prowess. In this article, we’ll take you through everything you need to know to have the best experience online or in person.
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Top 5 Benchmark Workouts for Beginners

I’m giving you a rundown of my top five benchmark workouts that are perfect for beginners looking to jump into the world of functional fitness. Now, when I say "beginner," I don’t mean these workouts will be a walk in the park. They’re tough, but they’re some of the best out there for testing your fitness and seeing real, measurable progress. The cool thing about these workouts is that they’re all repeatable and scalable.
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CrossFit® Hero Workout Chad: Complete Guide To Getting Your Best Time

I want to chat with you about one of the toughest workouts you can tackle – Chad. Chad is a CrossFit® hero workout that's gaining popularity for all the right reasons. Chad is not just a workout; it's a meaningful way to pay homage to our veterans and advocate for suicide prevention. So, give it your all, but also remember the greater cause you're supporting. Share this message and encourage others to join in, and together, let's make a difference. Thanks for watching, and I'll catch you in the next article.
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CrossFit® Benchmark Workouts, “The Girls”, The Best Times For Every Ability

With every sport, having a "benchmark" is important to track your progress, however, when you have a sport like CrossFit® where everything is constantly varied, it becomes a little hard to have "a standard". That's where the benchmark come in pretty handy. But, how do you know what's a good time to aim for? Keep reading to discover your current fitness level.
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Diane CrossFit®️ Workout: Tips To Get Your Best Time!

If you're fresh to the world of CrossFit®, you might find yourself a tad bewildered by the myriad of feminine names tossed around within the gym walls. Those dedicated athletes aren't simply chatting about their dear mothers or cherished partners—no, they're referring to the Girls. This collection of CrossFit® benchmark workouts is renowned for triggering a wince from every CrossFitter who encounters them. Diane stands as one of these rigorous workouts, quite possibly positioned among the most formidable ones (and bear in mind, none of the Girls' workouts can be labeled as a walk in the park).
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The Ultimate Strategy For CrossFit Benchmark Workout Annie: Get Your Best Score!

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How To Prepare For Your First CrossFit Competition

Even if you've never competed before or your next CrossFit competition will be your ten-thousandth, it's an excellent way to keep falling back in love with functional fitness and feel the heart of the community.
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9 Foundational CrossFit® Movements: How to Perfect Your Form

Let's face it - walking into a CrossFit® box for the first time can feel like stepping into a foreign country where everyone speaks a different language. "Keep those elbows high!" "Activate your posterior chain!" "Stay tight in the hollow!" Don't worry, we've got your back. These nine foundational movements in CrossFit® for your very first class, and we're breaking them down in a way that actually makes sense.
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Master the Air Squat – The Cornerstone of CrossFit®

Today, we're delving into one of the most elemental moves in the CrossFit® world: the air squat. If you've been feeling like your squatting mechanics are a bit wonky or your knees are wobbling all over the place, fear not. This article aims to unravel the nuances of the air squat and set you on the right path to squatting perfection.
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7 Top Beginner CrossFit® Workouts

So, here's the deal if you're new to the whole CrossFit® scene. Imagine you're peering through the window of a CrossFit® gym or catching a glimpse of a dedicated CrossFitter getting their sweat on at your local gym. It's easy to let that little voice in your head kick in, making you wonder if CrossFit® is just for the already-fit-and-strong crew. Now, let's talk about the "WOD" – that's the Workout of the Day, in case you're wondering. It's like the bread and butter of training for rookie CrossFitters.
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Mastering Back Squat: The Ultimate Guide for Beginners

Back squat: it's one of the most fundamental lower body exercises out there. I mean, who doesn't do some form of squat when they hit the gym, right? But here's the thing: not everyone does them with proper form or reaps all the benefits this compound exercise has to offer. In this article, we're going to explore the ins and outs of back squat technique. We'll provide you with valuable insights and practical tips to help you achieve optimal performance and get the best results.
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Everything You Need To Know: Create a Beginner CrossFit® Workout Plan

CrossFit is a popular exercise program that combines high-intensity interval training, weightlifting, and gymnastics. Millions of people have joined to get into shape and take on a new fitness challenge. However, if you’re new to CrossFit, it can be overwhelming trying to figure out where to start, but don’t worry; we’re here to guide you through an ideal beginner's CrossFit workout plan to help you achieve your goals.
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RX More Workouts in CrossFit! (5 Pillars of Success)

If you're a CrossFit beginner trying to figure out why you can't do RX workouts, or if you're an advanced CrossFitter and you're trying to figure out how to take your game to the next level, the concepts I will reveal will help you wrap your mind around what you need to work on. Firstly, in this article, we're not going to talk about specific skills, and I'm not going to give you one hack to cure your double-unders.
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Top 5 Workout Movements for CrossFit Beginners

It’s easy to feel intimidated walking into a CrossFit gym for the first time - I definitely was when I started 11 years ago. After all, CrossFit is synonymous with hardcore athletes and gruelling workouts.
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Scaled or RX’d? How to decide in CrossFit Workouts!

You're standing at the whiteboard, and coach has written a horrendous workout on the board. The WOD being tough is one thing, but when you're unable to do the movements, what do you do? Do you stick at it RX and struggle, or do you scale it?
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How To Plan Your CrossFit Season: Periodization

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CrossFit® Community Cup 2025 Strategy & Workout Guide

The 2025 Community Cup isn’t just another competition, it’s the first of its kind, built from the ground up to celebrate what makes CrossFit® so powerful: the local box, the daily class crew, and the people who show up, even when life’s busy. If you’ve done the CrossFit® Open before, some of this will feel familiar; grippy workouts, smart pacing, and that subtle pressure to give your best. But the Community Cup shifts the focus. This is about effort over ego. It’s about showing up, moving well, and supporting your community through every round and rep. Inside this guide, you’ll find breakdowns of all three workouts, with specific strategies for every division.
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Summer Chaos? Here’s How to Train, Eat, & Recover While Traveling

Summer can be a tricky time for training. Your routine gets tossed out the window. One week you're driving cross-country for a family reunion, the next you're trying to squeeze in a workout between sightseeing and sunscreen applications. With a few smart strategies, you can maintain your momentum, and keep your body primed for when you return to the gym, without sacrificing your summer memories.
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Your CrossFit® Community Cup 2025 Game Plan Starts Here

If you’re someone who shows up to class three to five days a week, knows what an EMOM is without checking the board, and has a complicated relationship with double unders - the CrossFit® Community Cup was made for you. It’s not the Games It’s not Quarterfinals. And it’s not about chasing PRs like you’re 22 again. It’s your chance to contribute to your gym’s leaderboard, push a little harder than usual, and have fun doing it, even if your warm-ups now include more mobility than they used to.
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How to Balance Weightlifting and Conditioning in CrossFit® (Without Burning Out)

Many CrossFit® athletes find themselves in a frustrating cycle: they hit a new back squat PR, but suddenly their metcons suffer. Or they improve their conditioning, but the barbell starts to feel heavier. If you’re training consistently but not making the gains you expect, the problem may not be effort — it’s balance. In this article, we’ll break down how to structure your training depending on your current level, how to shift your focus without losing progress, and why the smartest athletes don’t try to peak everything at once.
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Scaling WODs: Let’s Make Smarter Modifications

Let’s talk about scaling—but not in the boring, “just make it easier” kind of way. Scaling workouts isn’t about wimping out; it’s about working smart to crush your goals and level up your fitness. If you’re stuck doing the same modifications over and over (hello, green band pull-ups forever), it’s time to break free. Whether you’re a coach or an athlete, this guide is packed with everything you need to know to scale smarter, not weaker. It’s time to train smarter.
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10 Fun CrossFit® WODs to Spice Up Your Training

Tired of the same old "3 rounds for time" workouts? We've curated 10 fresh, exciting WODs that'll reignite your love for training while secretly crushing your fitness goals. Think partner WODs without the partner, chippers that don't feel like death marches, and metabolic conditioning that's actually fun. These WODs deliver that perfect mix of "this is awesome" and "what have I gotten myself into?"
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Why CrossFit® Masters Athletes Swear by 1-on-1 Coaching

CrossFit® has redefined fitness for millions, but for Masters athletes, the journey to peak performance often requires more than just following the daily WOD. After years immersed in the CrossFit® community, one thing is clear: Masters athletes need a personalized approach to maximize their progress while staying healthy and strong. Here’s something that might surprise you: in recent years, Masters athletes make up over half of all CrossFit Open participants. Despite this, most programming is still tailored to elite athletes. For example, take “Grace”—30 clean and jerks at 135 pounds.
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How To Get To The CrossFit® Games As A Masters Athlete

Reaching the CrossFit® Games as a master athlete requires more than just dedication; it demands a strategic and adaptive approach to training. Consistency is a hallmark of high-level athletes, but in the ever-changing world of CrossFit®, where standards and challenges shift annually, maintaining a clear focus is crucial. In this article, we’ll delve into what you can do as a CrossFit® Master athlete and reach the ultimate heights of the CrossFit® Games.
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CrossFit® Masters; Training Tips for the Masters Athlete in the Pursuit of Health and Longevity

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The Oldest Rookie: Behind the Scenes at the 2019 CrossFit Games

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CrossFit Games Athletes 2019: The Best of the Beasts (The Masters)

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How I Won The 2017 CrossFit® Open at 44 Years Old

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Gymnastics for CrossFit: How To Get Better (5 Tips!)

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Train With Purpose: Why Periodization Matters in CrossFit®

“How do I get better at everything... without burning out or stalling out?” If you’ve ever asked yourself that — welcome. That’s the question behind every great training program. And the answer, for most athletes stuck spinning their wheels, is simple: Periodization. Now don’t worry — we’re not about to bury you in exercise science jargon. This article will break down what periodization actually looks like in CrossFit®, how top athletes use it to make progress across strength, skills, and conditioning — and how you can use it without turning your training life into spreadsheets and stress.
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Diving into the World of CrossFit® Online Coaching: A Personalized Journey

In the past year, we've witnessed a fitness revolution, and a significant part of it is the shift towards online coaching. When it comes to CrossFit®, there are two primary flavors of online coaching, each with its own unique benefits. Within this digital realm, CrossFit® online coaching has emerged as a powerful tool for individual athletes seeking to enhance their fitness levels and achieve their athletic goals. This article explores the intricacies of CrossFit® online coaching, shedding light on how it works and who stands to benefit the most from this innovative approach to fitness training.
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Not Making Progress in CrossFit? Here’s Why!

When I first started CrossFit, I was getting PRs left, right and centre, so every single time I showed up to the gym, I unlocked some new achievement. I was adding more weight to the barbell, and I was learning new skills. It was amazing. But then, let’s six months in, I suddenly started to notice that my PRs and achievements were few and far between.
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Bored of CrossFit? How to Feel Confident In Your Programming Again

So, you've been going CrossFit for some time. You're the "regular" at the gym - but you can't help but feel dissatisfied with CrossFit. Recently, you feel like you're just going through the motions, unmotivated, and generally "not feeling". Many athletes get to this point...
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The 6 Key Attributes of a GREAT CrossFit Coach

What makes a great CrossFit coach? It's funny; everyone knows when you've got a bad one. You might even know when you've got a good one, but what truly makes a GREAT one.
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Slow Motion Step-By-Step Butterfly Pull-ups vs. Butterfly Chest To Bar

Want to get competition-ready by perfecting the butterfly pull-up? You're in the right place. This article takes you through everything you need to know.
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Step By Step Guide On Why You Should Choose Online Personalized CrossFit® Coaching

Ever wondered what it's like to have your own personal coach? If you're on a mission to crush your fitness goals, whether that means bouncing back from an injury or taking your performance to the next level, then you’ve come to the right place. Join us as we dive into the world of one-on-one coaching with the main man himself, Dr. CJ DePalma, and find out how this tailored approach can help you unleash your inner champ.
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How to Nail Butterfly Pull-Ups: 5 Essential Drills

Today we're diving into the world of butterfly pull-ups. These are not your regular pull-ups—these bad boys are all about efficiency and speed, making them a staple in competitive functional fitness. Before we get into the nitty-gritty of the five best beginner drills to master this skill, let's address a common question: When should you start practicing butterfly pull-ups?
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Kipping Pull-ups: Top 5 Mistakes (& How to Fix Them!)

Today, we're diving into the nitty-gritty of Kipping Pull-Ups. If you're aiming to effortlessly breeze through sets of Kipping Pull-Ups like a pro, you've landed on the right article. I'll be unveiling the top five blunders you might be making and, of course, showing you how to fix them. So, buckle up because we're about to transform your Kipping game!
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How To Do A CrossFit® Pull-over

I'm here to unveil the secrets behind one of CrossFit®'s most exhilarating movements – the pullover. This movement has generated a considerable amount of buzz and curiosity within the CrossFit® community, and I've received numerous requests to create a comprehensive tutorial on it. I initially thought mastering the pullover would be a breeze when I observed athletes executing it flawlessly at the CrossFit® Games. However, upon stepping into the studio, I quickly realized that it's a lot more challenging than it appears.
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CrossFit® Pull Up for Beginners: The Killer Guide

When it comes to the world of fitness, few exercises are as iconic and transformative as the pull-up. This fundamental movement has the power to sculpt your upper body, boost your strength, and enhance your overall fitness level. This is a killer guide that will unravel the mysteries of pull-ups, offering insights and tips for beginners seeking to conquer this challenging yet immensely rewarding exercise.
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Kipping Pull-ups for CrossFit® (5 Steps!)

I'm about to lay down the scoop on mastering kipping pull-ups. If you're aiming to up your pull-up game and snag some extra reps in a shorter span, you're in the right place. Sure, I hear the haters chiming in – these aren't strict pull-ups, but remember, CrossFit has its own rhythm, and it's all about maximizing output in minimal time. So, if you're game to learn the art of the kip, let's dive into my five-step playbook.
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How to Build the Strength for Your First Strict Pull-Up – Using Bands!

In this article, I'm going to teach you how to learn strict pull-ups using bands. Pull-ups can be challenging, but with the right technique and assistance from bands, you can build the necessary strength to do them without any assistance at all. The bands are a great tool to help you develop that strength and progress towards more advanced movements like kipping pull-ups or muscle-ups. So, let's dive into how to use bands effectively and keep getting stronger.
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Butterfly Pull-ups: How To Fix the 3 Most Common Mistakes

Butterfly pull-ups are a great exercise for CrossFitters of all levels. They build upper body strength and can be used as a progression to more advanced exercises like muscle-ups. However, they're not for the fainthearted. Butterfly pull-ups can be difficult and intimidating, especially if you're new to them.
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Scaling Pull-ups – 5 Variations for Progression

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Finally Get Your Chest-to-Bar Pull-Ups In 6 Steps

Have you ever wondered why you can fly through kipping pull-ups but struggle when it comes to kipping chest-to-bar pull-ups? You’re not alone. In CrossFit®, we kip to do more work in less time: that’s the whole goal. And if you want to get your best Open score possible, learning to string together unbroken chest-to-bar reps is key.
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Chest to Bar Pull-ups (My Best Tips for the CrossFit® Open!)

Welcome back to another episode of our five-part series on the essential skills you need before the CrossFit® Open to boost your score. Today, we're diving into the world of chest-to-bar pull-ups, a movement that's practically a staple in every CrossFit® Open. Whether you're aiming to nail your first rep or looking to improve your efficiency, I've got some key tips for you.
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The Complete Guide To Chest To Bar Pull-Ups: Strict & Kipping

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Struggling with Toes-to-Bar? Try This Breakdown

Are you working hard to hit your first toes-to-bar, or maybe you’re trying to string together big unbroken sets? You’re in the right place. We’re breaking down the five key steps to mastering kipping toes-to-bar so you can move faster, smoother, and crush your next CrossFit® Open workout.
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Learn Toes to Bar (Before the CrossFit® Open!)

The toes-to-bar proves to be a pivotal exercise in the CrossFit® Open, wielding the power to greatly influence your overall score. Proficiency in this move is key, whether you're grappling with that initial rep or striving to enhance your efficiency. This article serves as your ultimate guide. If you're on a quest to conquer your inaugural toes-to-bar, I've got some tips tailored just for you. A common error among beginners is attempting a strict toes-to-bar without tapping into the advantages of momentum.
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Core Work for Better Toes to Bar! (& Stronger Abs!)

In today's article, I'm diving into the world of Toes to Bar and how you can enhance your performance by focusing on core strength. Many athletes tend to concentrate on the kipping technique and leg positioning, overlooking the crucial element of core strength and stamina. So, let's break down six drills that require minimal equipment to boost your core strength and take your toes to bar game to the next level.
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7 Effective CrossFit® Toes to Bar Alternatives To Elevate Your Core Training

CrossFitters know that mastering the toes-to-bar is a key milestone in their fitness journey. This challenging movement demands coordination and engages multiple muscle groups, making it more than just an abdominal exercise However, like many CrossFit® exercises, it can be a tough skill to conquer, especially amidst high-intensity WODs. If you're struggling with toes-to-bar; we've got you covered with seven alternative exercises to boost your core strength and work towards that first toes-to-bar rep.
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CrossFit® Toes to Bar: A Comprehensive Guide

When nailed, CrossFit® toes to bar ranks high among movements that look both dynamic and elegant. To truly master them, you need to possess the ability to blend strength and flexibility. For athletes with a gymnastics background, this will come naturally. However, if you don't possess this skill and gymnastics is a relatively new concept for you, then it will be challenging. It takes years to learn, let alone master.
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Mastering the Art of Toes-to-Bar: Avoid These Common Mistakes

I'm here to help you conquer the elusive toes-to-bar movement. If you've been frustrated with your toes-to-bar progressions or finding it challenging to nail those T2B reps, stick around because this article is dedicated to addressing the most significant faults that might be holding you back. By the end of this article, you'll be armed with the knowledge to take your toes-to-bar game to the next level and string together those unbroken sets effortlessly.
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How to do Toes To Bar for CrossFit®: Simple Progression!

Today, I'm excited to share a quick and effective progression to master the elusive Toes To Bar movement. If you've been trying to nail this skill, you've come to the right place. We'll break it down step by step, so let's get started!
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How To Practice Toes to Target (Plus Best Progressions!)

For many people, especially beginners, toes-to-bar can be a challenging exercise to master. It requires a lot of core strength and flexibility, so I’m going to take you step-by-step through 3 different ways that can help you achieve your first TTB. Let me introduce you to what I call ‘Toes to Target’, which is a natural scale of the toes-to-bar exercise, making it a great place to start for those who want to nail this movement.
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Strict Ring Muscle-Up vs Kipping: Mastering Two Paths to RMU

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Ring Muscle-Up Transition: A Practical Two-Drill Anchor for Open Prep

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Bar Muscle Up Progression: From Pull-Up to PR

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Best Bar Muscle Up Grips: Protect Hands, Improve Turnover, and Performance

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Bar Muscle Up Transition Fixes: Get Over the Bar Smoothly

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Bar Muscle-Up Chicken Wing: Causes, Fixes, and Progressions for Balanced BMUs

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Bar Muscle Up Mistakes: Why You Keep Failing & How to Fix Them

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Advanced Bar Muscle-Ups: Linking Reps, Rhythm, and Unbroken Sets

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Handstand Walks for CrossFit: Advanced Tips

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Ultimate Step-by-Step Guide to Mastering Chest-Facing Handstand Push-Ups

Chest-facing handstand push-ups (HSPU) are a challenging variation of the traditional HSPU. This movement demands not only upper body strength but also impeccable core stability and positioning. In this guide, we’ll cover the essentials to mastering this movement, including advanced techniques and common mistakes to avoid.
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The Ultimate Guide to Handstand Walks: Nine Drills to Master

We'll cover nine drills, starting from the basics and working up to more advanced movements. By following these progressions, you'll build the strength and confidence needed to master handstand walks. These are the same drills I used to learn handstand walks, and now it's one of my absolute favorite movements. Let's dive in!
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Strict Handstand Push-up Progression (3 Steps!)

Today I've got a quick step-by-step tutorial for you on how to master handstand push-ups. If you're aiming to nail those RX handstand push-ups, whether they're Kipping or strict, this article is your ticket to building the strength and body positioning you need to crush it. Before we dive in, let's talk about the number one key to conquering handstand push-ups: shoulder strength. Many folks make the mistake of attempting these push-ups without having enough shoulder power to press overhead properly. So, let's start by honing that strength.
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CrossFit® Handstand Push-Up: Exciting Variations, Alternative and Workouts

The handstand push-up is a challenging and impressive bodyweight exercise that requires not only strength but also proper technique and progression. In this article, we'll delve into a structured approach to developing the strict handstand push-up—a foundation that will set you up for success in mastering other variations like the kipping handstand push-up.
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CrossFit® Handstand Walks: Step-by-Step Progression

In this tutorial, I'll be guiding you through a step-by-step approach to mastering handstand walks. A common mistake many people make when attempting handstand walks is jumping or kicking into it without proper progression. This often leads to frustration and failure. I'm here to help you avoid that by providing a structured plan that builds your confidence and skills for successful handstand walks.
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How To Get Your First Handstand Walk Steps

Today, I've got some serious handstand walk steps to share with you, so if you're tired of face planting during your handstand walk attempts, stick around. Now, let's dive right into it. If you're aiming to conquer handstand walks, whether it's for your CrossFit open workouts, local competitions, or just a personal challenge, I've got a step-by-step process that's been a game-changer for thousands of athletes in our online Handstand Walk course.
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Introducing the Chest-to-Wall Handstand Push-Up: A New CrossFit® Movement

The CrossFit community is always evolving, pushing the boundaries of what is possible in fitness and strength training. One of the recent additions to the CrossFit repertoire is the chest-to-wall handstand push-up. The chest-to-wall handstand push-up is a variation of the traditional strict handstand push-up, with a key difference: the athlete faces the wall instead of having their back to it. This modification brings several advantages, most notably the encouragement of a better hollow body position throughout the movement. It also brings more challenges; one being the added difficulty of getting in and out of it!
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Top 5 Advanced Gymnastic Tips of the Year (for CrossFit®)

Want to level up your gymnastics skills and finally break through to RX? Whether you're chasing your first muscle-up, dialing in butterfly pull-ups, or aiming to handstand walk across the gym floor, these five most impactful tips we teach at WODprep. They’re pulled straight from our most popular tutorials and coaching sessions—because they work. Each one is designed to give you more clarity, control, and confidence in your gymnastics. Let’s get into it.
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Ring Dips For CrossFit: 3 Drills To Build Strength

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Wall Walks: 5 Common Mistakes To Avoid!

If you've been doing CrossFit for the last few years or just recently started doing functional fitness, wall walks are a movement that's here to stay. However, it's relatively new on the scene. And it's one of the more complex movements we've seen show up, and there's only a little coaching for it.
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Learn Wall Walks for CrossFit: Step by Step Progression

Wall walks is a new(-ish) movement that has popped up into the CrossFit scene over the last few years. If you don't have the wall walks in your 'toolkit' of movements that you can do, as RX, then you will be left scaling a lot of workouts or struggling in misery during workouts, especially in the CrossFit open.
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Revolutionize Your Rope Climbing Technique with the Rope Climb Wizard

Many gyms, especially CrossFit® affiliates, opt for alternative methods like lying on the floor and climbing up with their hands. While this can work to some extent, it doesn't fully address the crucial aspect of developing a solid foothold. Some folks resort to using the pull-up bar as a makeshift solution, wrapping the rope around it to mimic rope pull-ups. While this can help, it still doesn't provide the perfect progression for mastering rope climbs.
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Awesome Legless Rope Climb Techniques for CrossFit®

Legless rope climbs are considered very advanced because they rely solely on upper body strength, requiring both strong upper body and core muscles. Additionally, grip strength plays a crucial role in executing this movement. In this article, we're going to dive into rope climbing techniques, specifically the legless rope climb. So, let's talk about some important aspects of the technique.
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Rope Climbs for Beginners (4 Simple Steps)

Climbing a rope may seem daunting, but it’s an important skill to have if you want to get to the next level on your fitness journey. And guess what? You’re not alone.
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Beginner’s Guide to Cleans: Nailing the Basics

today I’m diving into the basics of cleans. If you’re just getting started with functional fitness or stepping into a gym, the clean is one of those movements you’ll encounter a lot. But with all the variations and terminology, it can get a bit confusing. Don’t worry—I’ve got you covered. In this guide, we’ll break down the different types of cleans so that the next time you see them written on the whiteboard, you’ll know exactly what to do.
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How to Fix Your Barbell Path for Snatch: Your Guide

Tired of that barbell swinging out front during your snatch like a wrecking ball? You're not alone. One of the most common issues we see at WODprep is athletes struggling with their barbell path during the snatch. Today, we're going to break down exactly how to fix this problem and get your snatch looking smooth and strong.
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Beginner’s Guide to Snatches: CrossFit® Weightlifting

Let's break down the basics of snatches. If you're new to the barbell snatch or just looking to clear up some confusion around the different types, this guide is for you. Whether you're scratching your head over a power snatch vs. a squat snatch or wondering what a hang power snatch is, I’ve got you covered.
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Snatch More Weight With These 5 Drills!

Today, I’m going to bring you some tips and drills to help you crush your snatch PR. Whether you're a beginner, intermediate, or advanced lifter, these drills will help you refine your technique, build strength, and boost your confidence under the bar. Before we dive in, let me be clear: I'm not an Olympic weightlifter. I'm just a guy who loves CrossFit® and wants to share what has worked for me.
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The Ultimate Beginner Snatch Progression

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The Ultimate Guide To Bench Press in CrossFit®

The bench press is an awesome exercise that can be incredible for your upper-body strength, particularly your chest, shoulders, and triceps. It's not just about pushing a barbell off your chest; it's about unlocking your strength potential, enhancing your functional pressing abilities, and even refining other key CrossFit movements.
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Shoulder Pain with Bench Press; How to Train Around It

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Mastering the GHD: A Guide to Perfect Form and Scaling Tips

Today, I'm going to walk you through the art of setting up and executing GHD exercises flawlessly. Whether you're a seasoned athlete or just starting, I've got some valuable scaling tips to ensure your GHD game is on point. So, let's dive in and get you GHD-ing like a pro!
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Beginners Guide to Overhead Lifts (Presses, Jerks, and Thrusters)

Ready to break down some key barbell movements you'll see in your workouts: the strict press, push press, push jerk, split jerk, and thruster. Understanding these will make tackling your next workout a breeze. Let’s dive in!
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Shoulder Press Is Crucial in CrossFit: Ultimate Guide

The shoulder press, also known as the overhead press or strict press, is a strength training exercise you’ll often see programmed in CrossFit. It builds strength and stability in the shoulders, triceps, and upper back muscles, and can be performed with various equipment such as barbells, dumbbells and kettlebells.
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Mastering This High-Intensity Movement: Thrusters

Thrusters are a fundamental movement in CrossFit®, combining a front squat with an overhead press. Known for inducing fatigue and testing an athlete's endurance, thrusters can be both a challenge and a top favorite. This is one of the top movements that has repeatably turned up in the CrossFit® Open, and there are no signs of that stopping. Thrusters are notorious for their ability to drain energy quickly, making them a formidable movement in any workout. Despite their difficulty, mastering thrusters can significantly boost your CrossFit® performance. This ultimate guide will help you improve your thruster technique, manage fatigue, and integrate advanced tips for maximizing performance.
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CrossFit® Thrusters: Techniques, Tips, and Common Mistakes

Thrusters are a beast, no doubt, but when you dial in your technique and steer clear of common pitfalls, they can seriously level up your CrossFit® game. Nailing thrusters isn’t just about going heavy; it’s about moving well, staying efficient, and pushing past your comfort zone. Keep grinding, stay consistent, and remember: progress comes with practice. Keep chasing those gains and pushing your limits!
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The Ultimate Guide to Thrusters for CrossFit

For any CrossFitter, barbell thrusters are the ultimate test of strength and endurance. This exercise combines a front squat with an overhead press and is sure to leave your muscles burning. While thrusters may seem straightforward, there is a right way and a wrong way to do them. But fear not. In this guide, we will cover why you should incorporate thrusters into your regime and even some advanced tips so you can smash your next workout.
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My 5 Best Weightlifting Tips of the Year (Snatch, Clean & Jerk!)

If you're looking to get better and more confident with the barbell, these are some of the most valuable weightlifting insights we've shared. Whether you're just starting your Olympic lifting journey or looking to tighten up your technique, these tips will help you move safer, lift stronger, and make consistent progress every time you hit the gym. Let’s get into it.
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Advanced Barbell Cycling Tips for CrossFit®

Today, we’re diving into some advanced barbell cycling techniques that can help CrossFit® athletes crush workouts faster and smoother. Quick heads-up—this isn’t geared toward pure weightlifters. This is all about getting through metabolic conditioning (metcons) with efficiency. So, if you’re looking to speed up your barbell work, you’re in the right place!
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CrossFit® vs. Traditional Weightlifting: Which Training Style is Best for You?

Curious whether CrossFit® or traditional weightlifting is the right fit? Both pack serious benefits, each revolving around the explosive power of Olympic lifts like the Snatch, Clean, and Jerk. Choosing between the two? It’s all about your goals: whether you’re after all-around athleticism or want to master heavy lifts with pinpoint precision.
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Power and Precision: The Best CrossFit® Weightlifting Program

The explosive rise of CrossFit® in the past decade has thrust Olympic Weightlifting into the spotlight, with trainers and athletes embracing it as a vital part of their training regimen. If you didn't have prior exposure to Olympic Weightlifting during high school or through a skilled coach, chances are you're relatively new to the sport.
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Choosing CrossFit Grips: Prevent Calluses When Lifting

CrossFit is a grippy sport that requires handling barbells, kettlebells, dumbbells and pull-up bars regularly. Calluses aren’t a bad thing; they help toughen your hands to take on more of this grippy work! However, left untreated, calluses build up so much that they end up ripping off, tearing your skin and leaving you unable to perform for days. With the right care and attention, you can help prevent hand calluses tearing and keep pushing yourself to new heights.
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How To Start Weightlifting For Beginners

New to Olympic Weightlifting? Whether you’re taking it up as a sport in its own right, or as part of your CrossFit regimen, there are several fundamentals to learn as you’re starting out. I’m going to go over some of the basics, the differences between the lifts, and how to train to maximize your potential when it comes to Olympic lifting. I’ve also included a handy cheat sheet to help you learn the confusing terminology.
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CrossFit Weightlifting for Beginners (3 Tips!)

If you're a beginner to CrossFit or a beginner to weightlifting within the scheme of CrossFit, this article will be great for you. I will be talking about 3 main lessons that I want you to take home, take to the gym, or apply to your training that will ultimately make you a better weightlifter and, thus, become a better CrossFitter.
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3 Ultimate Tips That CrossFitters Can Learn From Powerlifters!

Lifting in CrossFit often gets disregarded as 'just a strength thing', but when you look at your lifts as skills - like you would a muscle up or toes to bar - it starts to pay off in a big way. If you start to look at strength movements as a skill, CrossFitters can benefit from a few lessons that powerlifters really focus on. For example, talk about ring muscle ups or handstand push-ups as very high-skill focused, but we often just overlook the squat and deadlift.
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Feel Inspired: The Best CrossFit® Running WODs

Running isn’t fun, and it’s certainly not glamorous, but it’s crucial when it comes to increasing your cardio in CrossFit®. These workouts are tailored to push your limits, boost your endurance, and keep you fired up. But before we dive into the WODs, let’s tackle some of the top questions about integrating running into your CrossFit® routine.
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8 Of The Best Conditioning WODs To Improve Your CrossFit®

Incorporating conditioning WODs into your CrossFit® routine is key to leveling up your overall fitness. These workouts are all about pushing your limits, cranking up your endurance, and keeping you fired up with a mix of high-intensity exercises.
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How To Attack Your CrossFit® Cardio Training

It's time to get those engines moving and attack your cardio training. Cardio is a staple for off-peak season training, and as athletes, our goal is to increase capability and improve our scores in workouts. Effectively attacking your cardio training requires a strategic approach that balances intensity, variety, and recovery. In this guide, we'll show you how to improve your cardio performance and start tackling some cardio workouts.
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CrossFit Conditioning: How to Build a Bigger Engine

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CrossFit Pacing: The Key To Perfectly Executing Workouts | WODprep

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The Ultimate Strategy for Shuttle Runs in CrossFit

CrossFit has redefined the face of fitness with its unique blend of high-intensity interval training, Olympic weightlifting, plyometrics, powerlifting, gymnastics, calisthenics, and other rigorous exercises. One of the many components of a CrossFit workout is shuttle runs, an effective exercise that enhances speed, endurance, and agility. Here in, we delve into the ultimate strategy for maximizing your performance in CrossFit shuttle runs.
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The Ultimate Guide To Box Jumps For CrossFit!

Are you ready to take your box jump game to the next level? This blog will cover everything you need to know as a functional fitness or as a CrossFit athlete. From proper form and technique to my top tips if you're not jumping as high as you want, and even new rules released by CrossFit HQ that have changed the game in recent years. All of this and more - let's jump in!
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6 Simple Tips for Mastering Wall Balls For Beginners

Welcome to our awesome guide on how to master wall balls. Wall balls are an incredible exercise that combines strength, power, and conditioning. Whether you're just starting out or already an experienced athlete, we've got six simple tips to help you improve your technique and boost your performance. So let's get right into it!
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The Ultimate Guide to Wall Balls

Do you struggle with wall balls? Wonder how the hell you're supposed to catch that big heavy ball you chucked against the wall - in a squat?! And then keep going for reps?  It's a trickier movement than most coaches give it credit for, but today, I'm here to break it down and make sure you feel ready to take them on in class - and in the upcoming Open!
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8 Burpee Variations to Use in Workouts

Burpees are the ultimate cardio-strength hybrid exercise, but you probably already know that. What you might want to know is how to fast-track your progress, perform burpees more efficiently, and what different variations you can incorporate into your next CrossFit® workout. In this article, I’ll break down eight different burpee styles that you can try out in your next WOD.
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Mastering Burpees for CrossFit®: Techniques, Scaling, and Pacing

In this article, we're diving into how to get better at burpees, specifically for CrossFit®. Whether you're aiming to enhance your WODs, perform better in competitions, or just improve overall fitness, this guide is for you. We’ll cover everything from scaling options for beginners to advanced techniques, as well as common mistakes to avoid when it comes to everything burpees.
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The Complete Guide to Double Unders

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My 6 Best Tips to Learn Double Unders FAST

If you’ve ever felt stuck trying to learn double unders—whether it’s struggling to get your first rep or stuck at five in a row before tripping—this guide is for you. Learning how to perform double unders consistently and unbroken doesn’t require magic. It requires the right equipment, deliberate practice, and a clear strategy. These six tips will help you avoid the most common pitfalls and fast-track your progress toward hitting 50 unbroken double unders.
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How To Do Double Unders – 3 Dynamite Tips!

Double unders are a must-have skill for any CrossFitter. They’re a great way to improve your cardiovascular fitness and coordination. They are also a lot of fun! But let’s be honest, they can also be really frustrating when you can’t seem to get them right. That’s why I’m here to give you three tips that will help you improve your double under technique.
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Double Unders: Fix These Jumping Mistakes (to hit a PR!)

Today, I'm diving into a common issue that many athletes encounter: mastering the art of double unders. If you've been struggling to string together those elusive consecutive double unders or find yourself hitting a plateau, pay close attention because I've got some game-changing tips for you.
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How To Learn Double Unders Before The CrossFit® Open!

We're diving into the first lesson of a five-part series aimed at equipping you with the essential skills for conquering the CrossFit® Open. Now, even if you're not familiar with these skills yet, don't worry. Throughout this series, we'll guide you from ground zero to mastery, step by step. So, let's kick things off by discussing one of the most crucial and surprisingly accessible skills: the double under.
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How to do Heavy Rope Double Unders from the CrossFit® Games

Are you struggling to nail heavy rope double unders after mastering the art of speed rope skipping? You're not alone. Heavy rope double unders can be a challenging feat, but in this article, we'll explore why they're more difficult and how you can conquer them with the right techniques. Today, we'll delve into the intricacies of heavy rope double unders.
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What Exactly Are Double Unders? The Mystery Solved

Jumping rope isn't just child's play; it's a high-intensity workout that can transform your cardio fitness, agility, and coordination. While single jumps have their place, the elusive double under (dub) takes your rope game to a whole new level. If you've ever wondered what double unders are, why they're worth the effort, or how to conquer them, you've come to the right place. From technique and benefits to troubleshooting and workouts, we've got you covered.
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From Basic to Awesome: A Guide to Jump Rope Variations Plus Benefits!

Jumping rope is more than just being able to PR double unders — it's a fantastic skill that can bring a whole new level of intensity and fun to your workouts. With a variety of jump rope types to choose from, it's easy to find the perfect one for your fitness goals and experience level. Whether you're a beginner looking to get in a solid workout or an experienced jumper aiming to expand your jump rope repertoire, there's a jump rope out there for you.
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Getting Started With Kettlebell Swings for Beginners (Plus Workout!)

Alright, let's get started with kettlebell swings for all you beginners out there! Kettlebell swings are an awesome exercise that works multiple muscle groups and can really level up your fitness game.
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I Got Injured at CrossFit, What Do I Do? (5 Steps)

If you are someone who does CrossFit or really any other form of fitness and you've gotten injured, we're sorry. But the good news is that this article is going to help you get better; we have five steps that we want you to take that are gonna help you get over or get through your injury.
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Recovery for CrossFit – 5 Best Strategies!

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How to Sleep Better – 5 Unconventional Tips

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Ranking 5 Recovery Tips That Actually Help You Train Harder

If you’re serious about getting a better Open score, or just want to feel good training consistently, then you’ve got to take recovery seriously. Not in a “bubble baths and foam rolling” kind of way (though hey, foam rolling’s great), but in a structured, dialed-in way that works for your lifestyle. After 18+ years doing CrossFit® and testing all sorts of protocols, I’ve landed on five things that have moved the needle for me. Let’s get into it. Ranked 5 to 1.
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The Truth About Sleep, Supplements, and Recovery

When it comes to hitting your goals in the gym, whether it’s heavier lifts, faster metcons, or simply feeling stronger through the season, most athletes focus on one thing: the training itself. But here’s the thing: progress doesn’t happen during the workout. It happens between the workouts. If your sleep is poor and your recovery habits are shaky, you’re leaving results on the table… no matter how hard you go when the clock starts.
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Hand Care for CrossFit® – STOP RIPPING

If you’ve ever torn your hands during a CrossFit® workout, you know how brutal it is. Pull-ups, barbell cycling, and any sort of grip-intensive work becomes a nightmare—and sometimes completely off-limits. After 17 years of trial and (very painful) error, here’s the most up-to-date hand care strategy I use to prevent rips, protect my hands, and heal them fast if they do tear. This 3-step process—Prevention, Protection, Healing—has changed everything for me.
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Debunking Common Myths About Overtraining

For athletes, pushing boundaries and striving for peak performance is a way of life. But there's a hidden danger lurking beneath the surface – overtraining. In this article, we'll delve into the intricacies of overtraining, its symptoms, and the strategies to prevent and recover from it.
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Top 3 CrossFit Mobility Myths

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Best Shoulder Impingement Exercises

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The Athlete’s Guide: 9 Hip Mobility Exercises To Improve Stability, Strength & Flexibility

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They told her to “take a break” from CrossFit® – here’s what she did instead…

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The Best Damn Shoulder Mobility Article On The Internet

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Effective Strategies to Address Knee Pain for CrossFit® Athletes

Are you a CrossFit® athlete struggling with knee pain? You're not alone. Knee discomfort is a common issue among athletes who engage in high-impact activities like CrossFit.® In this article, we'll explore practical tips and exercises to help alleviate knee pain and get you back to your CrossFit® routine with confidence.
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5 Amazing Shoulder Mobility & Warm-ups for CrossFit®

I’m excited to share my five favorite shoulder mobility drills that double as fantastic warm-up exercises. Whether you're gearing up for pull-ups, snatches, overhead squats, or handstand push-ups, these drills will prepare your shoulders for action. Let’s dive in!
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Increase Your Mental Toughness in the Gym (3 Simple Strategies)

Smashing your workout in the gym takes mental toughness as well as physical strength and agility. And if you work hard on developing your mental strength in the gym, guess what? You’ll also create huge positive knock-on effects in all the other areas of your life.
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Get Confident In The Gym: 3 Ways to Improve!

You're in the gym, and coach is walking the class through the workout, but inside, your stomach is making all kinds of summersaults. You're still scared to speak up, but you really don't want to do the workout.
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Getting CrossFit Results: Goals Without A Plan Are Just Wishes

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Don’t be mad at Dave Castro: Takeaways from the 2018 CrossFit Open.

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How I Won The 2017 CrossFit® Open at 44 Years Old

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The CrossFit Supplements Guide: What Science Actually Shows

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What Gets Measured Gets Done: My Experience With Tracking Calories and Macros For CrossFit

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Kira’s 32 Pound Transformation: WODprep Featured Athlete

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The Only CrossFit® Nutrition And Diet Article You’ll Ever Need

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