workout

Barbell Box Out - Crossfit Workout

10 Rounds

5 Hang Clean & Jerks – Intermediate: @30/45 | RX: @35/50
5 Back Squats
5 Bar Facing Burpees

TC: 13

The Workout description

Workout Overview

“Barbell Box Out” is a no-frills, high-output sprint that stacks powerful hang clean & jerks with heavy back squats and fast bar-facing burpees. With just five reps per station and ten rounds to complete, this workout forces you to move fast and stay moving.

Execution and Focus

The clean & jerks should be touch-and-go or quick singles with tight form. Back squats are about barbell positioning—rack it fast, brace hard, and stand tall. Burpees demand speed but not chaos—land and turn consistently. Efficiency buys you seconds. Seconds buy you rounds.

Strategy and Finish

Aim to keep rounds under 75 seconds. Keep transitions snappy and barbell resets minimal. The faster you move early, the more time you’ll gain—but don’t sell out too soon. Hold consistent pacing through rounds 5–8, and empty the tank on the final two sets. It’s a sprint, but a smart one.

Workouts with the same "for time" format

Under Pressure

For Time

10 Shuttle Runs

20 Bench Press

10 Shuttle Runs

40 Toes to Bar

10 Shuttle Runs

60 Wall Balls

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The Long Pull

For Time

3 km Row

Burpee Ball Blitz

For time

150 Wall balls
Every minute: 4 Burpee box jump overs
TC: 15

Load & Lungs

2 Rounds

EMOM 4

1: 8–12 Box Step Overs
2: 3 Wall Walks

Rest 2 min

EMOM 4

1: 10/14 Cal Assault Bike
2: 8–12 Burpee Double DB Deadlifts

Rest 2 min before next round

Hang and Bang

For time – 10-9-8-7-6-5-4-3-2-1

Double DB deadlift
Double DB hang power clean
Toes to bar

TC: 10

Cindy Bike

For Time

6 Rounds:
1 Round of Cindy (5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
1200/1500 m Bike Erg

TC: 24

Three-Four-Five

For time

3 Rounds: 3 Wall walk + 8 Back Squat
Rest 1 min
4 Rounds: 9 HR Push ups + 12 Box Jumps
Rest 1 min
5 Rounds: 8 Deadlift + 3 Burpee pull ups / BMU

TC: 17

Open 21.2

Open 21.2 - For time

10 dumbbell snatches -
15 burpee bojump-overs
20 dumbbell snatches
15 burpee bojump-overs
30 dumbbell snatches
15 burpee bojump-overs
40 dumbbell snatches
15 burpee bojump-overs
50 dumbbell snatches
15 burpee bojump-overs

TC: 20

The Inverter

For time

10-20-30-40-50
Cal bike
100-80-60-40-20
Single unders/double unders

TC: 16

Run & Rise

For time

200 m run + 8 C&J
200 m run + 6 C&J
200 m run + 4 C&J
200 m run + 2 C&J
200 m run + Max reps C&J

TC: 13

Workouts with simliar Tags

back squat workout, bar facing burpee workout, hang clean and jerk workout

Power Burpee EMOM

EMOM 16

EMOM 16
1: 8 Power Clean & Jerks / Bar facing burpees
2: 11/14 cal Ski erg
3: Max reps Bar facing burpees / Power Clean & Jerks
4: Rest

Round 2 is the Real One

The workout

2 Rounds for time

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

Sandstorm Cycle

AMRAP 10

12 D-Ball Cleans
15 Meter D-Ball Bear Hug Carry
5 Shuttle Runs

Rest 2 min

E2MOM 8

1: 6 Bar Facing Burpees + 6 Front Squats + 6 Hang Power Clusters
2: 6 Hang Power Clusters + 6 Front Squats + 6 Bar Facing Burpees

Triple AMRAP Grind

AMRAP 8

AMRAP 8
2-4-6-8-10… Sumo deadlift high pull, Push press, Bar facing burpees
Rest 3 min
AMRAP 8
12 Pull ups / Chest to bar, Double KB swings, Double KB overhead walk
Rest 3 min
AMRAP 8
20 GHD sit ups, Back squat, Thrusters

Buy In, Black Out

For time

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

AMRAP workout

Ramp Rounds

back rack reverse lunge workout, bar facing burpee workout, ground to overhead workout

AMRAP 12

2-4-6-8-10-12…
Ground to Overhead
Back Rack Reverse Lunges
Bar Facing Burpees

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EMOM workout

Burpee Inversion

bar facing burpee workout, Hang Power Clean workout

EMOM 10

1: 10 Hang Power Cleans + 1 Bar facing burpee
2: 9 Hang Power Cleans + 2 Bar facing burpees
...
10: 1 Hang Power Clean + 10 Bar facing burpees

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AMRAP workout

Overhead Grind

bar facing burpee workout, bar muscle up workout, burpee pull-up workout, pull-up workout, squat clean workout

2 x AMRAP 6

6 Squat Cleans
4 Burpee Pull-Ups / Bar Muscle-Ups
4 Bar Facing Burpees
6 Pull-Ups

Rest 2 min

Try it

AMRAP workout

Triple AMRAP Grind

back squat workout, bar facing burpee workout, chest to bar workout, double kettlebell overhead walk workout, double kettlebell swing workout, ghd sit-up workout, pull-up workout, push press workout, sumo deadlift high pull workout, thruster workout

AMRAP 8

AMRAP 8
2-4-6-8-10… Sumo deadlift high pull, Push press, Bar facing burpees
Rest 3 min
AMRAP 8
12 Pull ups / Chest to bar, Double KB swings, Double KB overhead walk
Rest 3 min
AMRAP 8
20 GHD sit ups, Back squat, Thrusters

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E2MOM workout

Ring Complex

bar facing burpee workout, shoulder to overhead workout, squat clean workout, toes to rings workout

E2MOM x 5

2 Squat Cleans
4 Shoulder to Overhead
6 Bar Facing Burpees
8 Toes to Rings

Try it

What is a "for time" workout?

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.

Why Try a "For Time" CrossFit Workout?

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.

What kind of exercises are in this workout?

Back Squats
The back squat is a foundational barbell lift where the load rests across the upper back while the athlete lowers into a deep squat. Central to any serious back squat workout, it develops maximal lower-body strength and total-body power.
In this workout, back squats target the glutes, quads, hamstrings, and core. The barbell placement allows for heavier loading compared to other squat variations, making it essential for strength development, athletic performance, and overall muscle growth.
bar facing burpee
The bar-facing burpee is a high-intensity movement that combines a chest-to-floor burpee with a two-foot jump over a barbell. It's a CrossFit staple used in many bar facing burpee workouts to build explosive power, agility, and full-body conditioning.
In this workout, bar-facing burpees spike your heart rate, test your coordination, and demand mental grit — especially when paired with heavy lifting or fast-paced intervals. Simple, brutal, and effective.