4 rounds for time:
2+2 rep DB squat snatch (each arm) until finished all weights
Rest 1 min between rounds
Intermediate: 12,5/17,5 @15/22,5, @17,5/25, @20/30
RX: @17,5/25, @20/30, @22,5/35, @25/40
"DB Squat Snatch Ladder" challenges strength, technique, and endurance through 4 rounds of ascending dumbbell squat snatches. Athletes complete 2+2 reps (each arm) at increasing weights, resting 1 minute between rounds. The workout requires focus on bar path, speed, and squat depth with heavy loads.
Maintain good form and consistent technique on each DB squat snatch, focusing on full extension and clean catch in the squat position. Manage grip and breathing to cycle reps efficiently. Rest adequately between rounds to preserve power for the next ladder step.
Start with moderate weights to build rhythm. Gradually increase load each round, breaking reps into manageable sets if needed. Stay sharp on transitions and maximize rest to finish strong within the time cap.
4 rounds for time:
2+2 rep DB squat snatch (each arm) until finished all weights
Rest 1 min between rounds
Intermediate: 12,5/17,5 @15/22,5, @17,5/25, @20/30
RX: @17,5/25, @20/30, @22,5/35, @25/40
"DB Squat Snatch Ladder" challenges strength, technique, and endurance through 4 rounds of ascending dumbbell squat snatches. Athletes complete 2+2 reps (each arm) at increasing weights, resting 1 minute between rounds. The workout requires focus on bar path, speed, and squat depth with heavy loads.
Maintain good form and consistent technique on each DB squat snatch, focusing on full extension and clean catch in the squat position. Manage grip and breathing to cycle reps efficiently. Rest adequately between rounds to preserve power for the next ladder step.
Start with moderate weights to build rhythm. Gradually increase load each round, breaking reps into manageable sets if needed. Stay sharp on transitions and maximize rest to finish strong within the time cap.
30-20-10-5
Knee raises/knees to elbows/T2B
60-40-20-10
Wallballs 14/20 lbs
400m run after each round
TC: 18
50 Air squats
40 Wall balls 14/10 lbs
40 Ab mat sit ups
30 Power cleans - Intermediate: 30/45 RX:
30 Ring rows/pull ups
20 Thrusters
20 Burpee bojump over
200 Single unders/100 double unders
TC: 19
9-6-3
D-ball over rack - lbs
Back squat -
*200 m run after each round
Rest 2 min
12-9-6
D-ball Squat clean
Shoulder to overhead -
*200 m run after each round
TC: 19
10-9-8-7-6-5-4-3-2-1
Double DB Devil’s Press
Pull-ups / Chest to bar
12 KB Thrusters
12 cal Row
20 Double unders
20 Single crossovers
2 Rope climbs
12 Burpee over rower
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
21-15-9
Double DB deadlift -
Double DB hang squat clean
Double DB shoulders to overhead
2 min pause
TC: 22
10/13 Cal assault bike
6 Squat cleans -
10/13 Cal assault bike
4 Shoulders to overhead
10/13 Cal assault bike
2 Clusters
TC: 20
20 Knee raises/knees to elbows/T2B
30 Hang power cleans
20 Shoulders to overhead
30 Ring rows/Pull ups/Chest to bar
20 burpees over bar
Cash out: 800 m run
TC: 14
9 Burpee Box Jump Overs
18 Alt. Pistol Squats
23/30 Cal Ski Erg
18 Wall Balls
9 Burpee Box Jump Overs
Rest 90 sec between rounds
TC: 18
A:
30/38 Cal Ski
AMRAP: 9 Burpee Pull ups, 10 DB Squat Snatch
B:
30/38 Cal Row
AMRAP: 2 Rope Climbs, 10 DB Box Step Overs
1: 8-16 DB squat snatch -
2: 10-18 cal bike erg
3: 10-18 OA DB hang clean and jerk
4: 10-18 GHD sit ups
Comment: Choose a number and work for no longer than 45-50 sec.
burpee pull-up workout, dumbbell box step over workout, dumbbell squat snatch workout, rope climb workout, row workout, ski erg workout
A:
30/38 Cal Ski
AMRAP: 9 Burpee Pull ups, 10 DB Squat Snatch
B:
30/38 Cal Row
AMRAP: 2 Rope Climbs, 10 DB Box Step Overs
bike erg workout, dumbbell clean and jerk workout, dumbbell squat snatch workout, EMOM workout, ghd sit-up workout
1: 8-16 DB squat snatch -
2: 10-18 cal bike erg
3: 10-18 OA DB hang clean and jerk
4: 10-18 GHD sit ups
Comment: Choose a number and work for no longer than 45-50 sec.
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.
