200 m Run
2 Squat Snatch - 85% of your 1RM
3 Overhead Squats
Rest 1 min between rounds
“Sharp Load” is a five-round sprint with skill under fatigue at its core. The 200-meter run drives your heart rate before you transition to a heavy barbell. You’ll cycle through just five reps—two squat snatches followed by three overhead squats—but at 85% of your one-rep max, every lift demands precision. The structure encourages focus, steady breathing, and solid mechanics, with a mandatory 1-minute rest between rounds to reset and reload.
Begin each round with a push on the 200-meter run. It should be fast but not reckless—just enough to challenge your threshold. Transition smoothly into the squat snatch. At this weight, you can’t rush; focus on foot position, bar path, and stability in the catch. After two reps, take a quick breath and settle into your overhead squats. Keep your midline tight and your arms locked. Every rep counts here, and poor positioning will cost you. Use the 1-minute rest to walk, reset your grip, and get your mind...
Approach each round as a test of composure. You only get five barbell reps, so make them sharp. Don’t waste time resetting multiple times—be deliberate. Keep your run effort just under redline and aim to maintain consistent pacing across all five rounds. “Sharp Load” is a running workout, squat snatch workout, overhead squat workout, and for time workout that blends aerobic intensity with high-skill barbell cycling. Train your threshold and sharpen your execution.
double under workout, dumbbell hang clean workout, dumbbell snatch workout, kettlebell swing workout, overhead lunge workout, single under workout
150 Single unders /100 double unders
36 DB snatch -
28 DB Overhead lunges -
24 DB Hang power clean -
20 KB swings -
TC: 19
abmat sit-up workout, bar facing burpee workout, bike erg workout, for time workout, running workout, thruster workout
The workout
800 meter run
30 Toes to bar
30 Abmat sit-ups
20 Bar-facing burpees
30 Abmat sit-ups
30 Toes to bar
800 meter run
bar facing burpee workout, double under workout, for time workout, power snatch workout, reverse lunge workout, single under workout
Buy in: 100 DU/200 SU
4 rounds:
12 Power snatch -
12 Bar facing burpees
12 Back rack reverse lunges
Buy out: 100 DU/200 SU
TC: 18
burpee over bar workout, power clean workout, pull-up workout, toes to bar workout
21-15-9
Pull-ups
Power Cleans
Rest 2 min
21-15-9
Toes to Bar
Burpees Over Bar
box jump over workout, double under workout, for time workout, kettlebell front rack walk workout, kettlebell snatch workout, kettlebell swing workout, row workout
70 Double unders
60 DBL KB russian swings -
50 Bojump overs
40 m DBL KB FR walk
30/40 cal row
20 DBL KB snatch
TC: 15
Deadlift workout, for time workout, hang clean workout, push jerk workout
12 Push Jerks
9 Hang Power Cleans
6 Deadlifts
chest to bar workout, for time workout, knee raises workout, knees to elbows workout, power clean workout, pull-up workout, ring row workout, thruster workout, toes to bar workout
8 Thrusters -
8 Ring rows/Pull ups/C2B
8 Power cleans
8 Knee raises/knees to elbows/T2B
30 sec rest
TC: 16
for time workout, ghd sit-up workout, power snatch workout, pull-up workout, ring row workout, running workout
18-12-6
Power snatch -
GHD sit ups
Ring rows/Pull ups
*400 m run after each round
TC: 16
box jump over workout, double under workout, for time workout, kettlebell front rack walk workout, kettlebell snatch workout, kettlebell swing workout, row workout
70 Double unders
60 DBL KB russian swings -
50 Bojump overs
40 m DBL KB FR walk
30/40 cal row
20 DBL KB snatch
TC: 15
clean workout, for time workout, row workout, running workout, snatch workout
200 m run
16 Snatch -
200 m run
12 Snatch
200 m run
8 Snatch
200 m run
4 Snatch
200 m run
Rest 3 min
200/300 m row
16 Clean -
200/300 m row
12 Clean
200/300 m row
8 Clean
200/300 m row
4 Clean
200/300 m row
TC: 27
A for time workout is a classic CrossFit format where the goal is to complete a set list of exercises as fast as possible. Your time becomes your score, making each for time CrossFit workout a race against the clock — and yourself.
In a typical for time workout, you'll perform a fixed number of reps or rounds of movements (e.g., squats, push-ups, burpees, or barbell lifts) and finish them as quickly as you can while maintaining good form. This format pushes you to work hard, manage fatigue, and develop both conditioning and mental toughness.
Builds intensity and urgency into your training
Encourages better pacing, efficiency, and recovery awareness
Easy to track progress over time — beat your previous score!
Works well for individual or group competition-style workouts
Whether you're doing a short sprint or a long chipper, the for time CrossFit workout format is a powerful way to test your limits and stay motivated in your training.
