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.
double under workout, dumbbell hang clean workout, dumbbell snatch workout, kettlebell swing workout, overhead lunge workout
2 Rounds
150 Single unders /100 double unders
36 DB snatch
28 DB Overhead lunges
24 DB Hang power clean
20 KB swings
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
box jump over workout, crossfit bike workout, dumbbell overhead squat workout, for time crossfit wod, pull-up workout, ring row workout, ski erg workout
Buy in: 500 m ski
4 rounds:
10 DB OH squats - @10/15 Intermediate: @12,5/17,5 RX: @15/20
15 Ring rows/pull ups
20 Box jump overs
Buy out: 1000 m bike
chest to bar workout, Deadlift workout, pull-up workout, thruster workout
3 rounds:
21 Deadlift
15 Thrusters
9 Ring rows/Pull ups/Chest to bar
1 min pause
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
