1 Power snatch - @25/40 Intermediate: 35/50 RX: 40/60
2 OH squat - @20/35 Intermediate: 35/50 RX: 40/60
3 Burpees over bar
4 Front squats - @20/35 Intermediate: 35/50 RX: 40/60
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters - @20/35 Intermediate: 35/50 RX: 40/60
TC: 16
"1 to 8 – Build the Burner"
In this ladder-style workout, you’ll add a new movement each round — starting with just a power snatch and ending with a full-blown 8-exercise chipper.
The reps stack fast, the fatigue builds faster. Smooth barbell cycling and smart pacing are key to finishing under the 16-minute cap.
Devils press workout, double kettlebell clean workout, handstand push-up workout, pike push-up workout, pistol squat workout
For time
2-4-6-8-10-8-6-4-2
Pike push ups/HSPU
Double KB clean
Double DB devils press
A variation of pistol squats (bench or band) / Pistol squats
Burpee Box Jump workout, chipper crossfit workout, dumbbell snatch workout, full body crossfit workout, handstand push-up workout, overhead lunge workout, pull-up workout, running workout
2 rounds
400 m run
10 Ring rows/pull ups/chest to bar
15 HR. push ups/HSPU
20 DB snatch
30 DB OH reverse lunges
40 Burpee box jump overs
bar muscle up workout, burpee pull up workout, crossfit kettlebell wod, for time workout, goblet lunge workout, hand-release push-up workout, kettlebell snatch workout, pistol squat workout
For time
14-12-10-8-6-4-2
Pistol squats (bench or band) / Pistol squats
KB snatch
Hand release push ups/HSPU
KB goblet reverse lunges
2 min pause
bar facing burpee workout, crossfit barbell wod, for time crossfit workout, power clean workout, squat clean workout, thruster workout
3 rounds
8 Power cleans
4 burpees over bar
8 Thrusters
4 burpees over bar
8 Squat cleans
4 burpees over bar
1-minute rest between rounds
crossfit full body workout, dumbbell clean workout, farmer carry workout, functional fitness workout, grip strength workout, shoulder and grip workout, wall walk workout
10 rounds
2 wall walk
10 Double DB clean
20 m farmer walk
