Pike workout

Pike Crossfit Workout

Overview of the Pike Workout

The Pike workout is a CrossFit workout that involves a combination of functional movements performed at a high intensity level. It is named after the pike push-up, which is one of the movements included in the workout. The workout has not been used in any CrossFit Games, semifinals, regionals, or open competitions.

The Pike workout is of moderate difficulty level and can be performed by athletes of all levels. The benefits of the Pike workout include improved upper body strength, core stability, and shoulder mobility.

Pike Workout: Workout Description

The Pike workout consists of the following movements, to be performed in order:

  • 50 pike push-ups
  • 50 box jumps (24/20 inches)
  • 50 toes-to-bar
  • 50 dumbbell snatches (50/35 pounds)
  • 50 calorie row

The workout is timed, and the goal is to complete all the movements as quickly as possible. The recommended weights for the dumbbell snatches are 50 pounds for men and 35 pounds for women.

Pike Workout: Workout Variations/Scaling Options

Not everyone who tries the Pike workout will be able to do it as prescribed. Here are some common scaling options for those who need them:

  • Reduce the number of repetitions for each movement
  • Use a lower box height for the box jumps
  • Substitute hanging knee raises for the toes-to-bar
  • Use a lighter weight for the dumbbell snatches
  • Reduce the number of calories for the row

Scaling options should be used based on an athlete’s fitness level and ability.

Pike Workout: Tips and Strategies

To complete the Pike workout efficiently and safely, here are some tips and strategies:

  • Break up the movements into manageable sets to avoid burnout
  • Use a consistent pace throughout the workout
  • Focus on proper form and technique for each movement
  • Use a quick transition between movements to save time
  • Warm up properly before starting the workout and cool down after completing it

Athlete Performance

Here are the average times for completing the Pike workout for different levels of athletes:

  • Beginner: 45-60 minutes
  • Intermediate: 30-45 minutes
  • Advanced: 20-30 minutes

These times are based on completing the workout as prescribed.


The Pike workout is a challenging but rewarding CrossFit workout that can improve upper body strength, core stability, and shoulder mobility. With the right scaling options and strategies, athletes of all levels can complete the workout and see results.