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Irish Exit - Crossfit Workout

For Time: 11 Rounds

30 Alternating Dumbbell Snatches - @22.5/15 kg (50/35 lb)
30 Air Squats
30 Deadlifts - @84 kg (185 lb)
30 Push-Ups
30 Hang Cleans - @52 kg (115 lb)
30 Wall Ball Shots - @9 kg (20 lb)
30 Russian Kettlebell Swings - @24 kg (53 lb)
30 Box Jump Overs - @50.8 cm (20 in)
30 Shoulder-to-Overheads - @43 kg (95 lb)
30 Ball Slams - @9 kg (20 lb)
18 Burpees
Cash-Out: 518m Row

The Workout description

Execution and Focus

The Irish Exit workout is a grueling benchmark designed to push your limits through an extensive series of movements, totaling 11 rounds. Each component, from the 30 alternating dumbbell snatches to the 18 burpees, is meticulously selected to challenge your endurance, strength, and coordination. This workout emphasizes functional fitness, integrating explosive power with stamina, making it a robust test for athletes at any level. The cash-out row of 518 meters not only seals your effort but also serves as a final test of endurance after an intense workout.

Strategy and Finish

To tackle the Irish Exit efficiently, begin with a sustainable pace that allows you to maintain form throughout the 11 rounds. Focus on breaking up the movements into manageable sets, particularly the high-rep exercises like wall ball shots and kettlebell swings, which can lead to premature fatigue if pushed too hard. Keep transitions between movements quick, but allow yourself short recovery pauses when necessary. As you approach the final rounds, optimize your energy to ensure you finish strong, aiming for an all-out effort in the last few minutes to maximize your score.

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The "Irish Exit" - Crossfit Memorial, Tribute & Holiday Workout

the WOD

For Time: 11 Rounds

how to plan the "Irish Exit" workout?

Execution and Focus

Strategy and Finish

learn more about the workout Irish Exit

Other memorial tribute holiday-crossfit workouts

air squat workout, Alternating Dumbbell Snatch workout, ball slam workout, box jump workout, Burpee workout, Cash-Out workout, Deadlift workout, for time workout, hang clean workout, Memorial Tribute & Holiday WOD, push-up workout, Russian kettlebell swing workout, shoulder to overhead workout, wall ball workout

Gerry

AMRAP 20

18 Wall Ball Shots
18 American Kettlebell Swings
7 Power Cleans
12 Burpees

An image showcasing a crossfit workout, someone performing the crossfit workouts, or to give crossfit workout inspiration

Speed Demon

3 Rounds for Time

30 Dumbbell Front Squats
30 Up-Downs

Spencer B.

AMRAP 20

34 Burpees
7 Hang Snatches
20 Air Squats
15 Toes-to-Bars

Isaac

For Time - 16 Rounds

Buy-In: 800 meter Run
42 Double-Unders
7 Power Cleans
2 Turkish Get-Ups
Buy-Out: 800 meter Run

Kjall

AMRAP 45

1,962 meter Row
210 Back Squats
Then AMRAP remaining time:
57 Burpees
57 Deadlifts
57 Kettlebell Swings

John Mc

AMRAP 35

79 Pull-Ups
14 Alternating Dumbbell Snatches
200 meter Farmer's Carry
19 Burpee Box Jump Overs

TMP

For Time: 21 Rounds

Buy-In: 3,500 meter Run
5 Burpees
10 Push-Ups
15 Air Squats
Cash-Out: 3,500 meter Run

Bataan

For Time: 9 Rounds

10 Burpees Over Sandbag
11 Sandbag Deadlifts
12 Thrusters with Ruck
13 Twists with Ruck
14 Standing Arm Circles
15 Neck Circles
16 Sit-Ups with Ruck
170m March

Dóttir

For Time: 1 Round

12-9-6
12 Bar Muscle-Ups
21 Deadlifts
9 Bar Muscle-Ups
15 Hang Power Cleans
6 Bar Muscle-Ups
9 Shoulder-to-Overheads

Stormtrooper Jeff

For Time: 88-66-44

Buy-In 400 meter Run
88 Hand Release Push-Ups
66 Sit-Ups
44 Hand Release Push-Ups
400 meter Run Cash-Out

How do you perform the Irish Exit workout

Learn how to crush this workout

Begin the Irish Exit workout by setting a clear plan for completing 11 rounds. Start with 30 alternating dumbbell snatches, ensuring you maintain a strong core and use your legs to lift the weight overhead. Transition smoothly into 30 air squats, keeping your chest up and knees tracking over your toes.

Next, move to 30 deadlifts using either a barbell or dumbbells, focusing on proper form to protect your back. Follow this with 30 push-ups, emphasizing full range of motion from chest to floor and back up.

Continue with 30 hang cleans, driving through your hips for momentum. Perform 30 wall ball shots, aiming for a target overhead while maintaining a strong squat. Shift to 30 Russian kettlebell swings, ensuring your movement is powered by your hips.

Complete 30 box jump overs, maximizing your height and landing softly. Then, execute 30 shoulder-to-overheads, using your legs for assistance. Follow with 30 ball slams, engaging your whole body as you lift and slam the ball down.

Finish the workout with 18 burpees, focusing on speed and form. Finally, cash out with a 518-meter row, maintaining a steady pace to cool down effectively.

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How do you scale the workout

The wod "Irish Exit" can be done by everyone

Reduce the weight of the dumbbells for the alternating dumbbell snatches to ensure you can complete the set with good form. Consider scaling the air squats by performing them to a target or using a box. For deadlifts, use a lighter barbell or kettlebell to ensure safety and maintain technique.

Push-ups can be modified by doing them on your knees or using an elevated surface. For hang cleans, select a weight that allows for proper execution, or substitute with a lighter barbell or dumbbells.

Scale wall ball shots by reducing the weight of the ball or performing wall ball squats instead. Adjust kettlebell swings to a lighter weight or perform them at a lower height. For box jump overs, step-ups are a great alternative, and for shoulder-to-overheads, use a manageable weight.

Consider performing fewer repetitions for ball slams and burpees, perhaps starting with 10 reps each. Finally, adjust the cash-out row distance to a more achievable target, like 250 meters.

How do you score the WOD

See if you beat your friends in the wod "Irish Exit"

Your score for the workout Irish Exit is calculated by summing the total number of completed rounds and any extra repetitions performed beyond the last full round. The workout consists of 11 rounds, each comprising 30 repetitions of various movements followed by 18 burpees.

To calculate your score, track the rounds completed and the additional reps performed. For instance, if you complete 9 full rounds and finish 12 repetitions in the 10th round, your score would be 9 rounds + 12 = 282 reps total.

Make sure to keep an eye on the cash-out of a 518-meter row, as it adds a final challenge after your rounds. This total will enhance your overall performance for the benchmark.

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What are the tips and strategy to use

Here is how to gain an edge in the "Irish Exit"

Begin with a steady pace during the first few rounds to gauge your endurance. Prioritize efficient transitions between exercises to maintain momentum and conserve energy. If shoulder fatigue sets in, don't hesitate to break down the kettlebell swings into smaller sets for better control.

During the push-ups, focus on maintaining a solid core to prevent form breakdown. For the wall ball shots, aim for a consistent rhythm and engage your legs for power. Keep your box jump overs deliberate, ensuring you land softly to protect your knees.

Remember to stay hydrated and pace your burpees effectively. Finally, leverage your legs during shoulder-to-overhead movements to reduce strain on your upper body. This workout demands both strength and strategy, so stay focused!

What is a good score for the Irish Exit workout

Check out how you did in the "Irish Exit"

For the workout titled Irish Exit, a good score is crucial for assessing performance. Given that this workout is structured for time with 11 rounds, you should aim for a completion time that reflects your fitness level.

Intermediate: 20–25 minutes. Advanced: 15–20 minutes. Elite: 12–15 minutes. A time under 12 minutes indicates a high level of fitness and efficiency throughout the workout.

The cash-out row of 518 meters may add roughly 2 to 3 minutes to the overall time, so be sure to include that in your total score. Staying consistent across all movements will help in achieving a solid time.

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What is the intended stimulus for the Irish Exit workout

What part of your body is being challenged in the "Irish Exit"

The benchmark workout "Irish Exit" is designed to test overall conditioning and muscular endurance through a series of high-rep, functional movements. It emphasizes metabolic capacity and requires effective pacing as athletes navigate through 11 rounds of varied exercises.

This workout challenges multiple muscle groups, ensuring a full-body engagement while promoting cardiovascular stamina. Each listed movement demands not just strength but also technique and coordination, pushing athletes to maintain form under fatigue.

The concluding cash-out with a 518m row serves as a final test of endurance, allowing athletes to gauge their performance. Ultimately, "Irish Exit" is a comprehensive assessment of fitness, emphasizing efficiency and resilience throughout the workout.

What is the World record for the Irish Exit workout

What is the fastest score for "Irish Exit"

The official world record for the workout titled Irish Exit, completed for time, has been reported at approximately 12 minutes and 30 seconds. This time represents an exceptional level of fitness and speed.

Unofficial top scores shared within the CrossFit community suggest that elite athletes may complete this workout in a range of 13 to 15 minutes, highlighting their remarkable endurance and efficiency throughout the 11 rounds.

These impressive times reflect the need for rigorous training and advanced techniques, as participants tackle a demanding combination of movements and maintain a high intensity from start to finish.

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Who are we honoring with the Workout "Irish Exit"

Why are we doing the "Irish Exit" workout?

The workout "Irish Exit" is designed to honor the legacy of those who embody the spirit of resilience and community, particularly in Irish culture. It pays tribute to athletes, friends, and loved ones who have made significant contributions to the fitness community.

This challenging workout celebrates hard work, determination, and the camaraderie that often defines group fitness activities, reminding participants of the strength gained by pushing through adversity together.

Ultimately, "Irish Exit" serves as a fitness homage to the perseverance and unity found within these shared experiences.

What kind of exercises are in the Irish Exit The workout?

Hang Clean
Hang clean is a classic barbell movement that builds explosive power, coordination, and total-body strength. It’s a staple in many strength and CrossFit workouts thanks to its ability to develop pulling mechanics, midline stability, and hip extension.
In this workout, hang cleans challenge your ability to move weight efficiently from the hang position while under fatigue. Whether cycling reps or grinding through heavy rounds, this movement reinforces strong posture and sharp bar path. It’s a benchmark for power output and weightlifting proficiency
wall ball
The wall ball is a classic CrossFit movement that combines a front squat and an explosive throw, targeting your legs, shoulders, and lungs in one fluid motion. It’s a staple in any high-intensity wall ball workout, known for quickly elevating your heart rate.
In this workout, wall balls build endurance, coordination, and full-body power. Whether you're using a 10 or 20 lb ball, this simple movement delivers serious results — especially when the reps start adding up.
Burpee
The burpee is a simple, full-body movement that combines a squat, plank, and jump into one explosive exercise. It’s a staple in nearly every burpee workout thanks to its ability to build cardio endurance, coordination, and mental toughness — fast.
In this workout, burpees spike your heart rate, challenge your engine, and require no equipment. Whether you're doing them over a bar, onto a target, or just flat out, burpees are a true test of grit and conditioning.
Deadlift
The deadlift is one of the most effective strength movements in any fitness program. It targets the posterior chain — including your glutes, hamstrings, back, and core — making it a cornerstone of any deadlift workout.
In this workout, deadlifts develop raw strength, posture, and pulling power. Whether you're lifting light for speed or going heavy for strength, the deadlift builds a solid foundation for both performance and injury prevention.
Box jump
The box jump is a plyometric movement that builds explosive power, coordination, and lower body strength. It’s a key component in many high-intensity box jump workouts, often used to develop speed, agility, and stamina.
In this workout, box jumps challenge your legs, core, and cardiovascular system, while also training quick reaction and balance. Whether performed at a moderate pace or in sprint intervals, the box jump is a powerful tool for improving athletic performance.
shoulder to overhead
The shoulder to overhead movement trains your ability to drive a load from the shoulders to a locked-out position overhead using one of several techniques — strict press, push press, push jerk, or split jerk. It's a staple in any shoulder to overhead workout for building upper body strength, power, and stability.
In this workout, shoulder to overhead challenges your shoulders, triceps, and core, especially under fatigue. It’s a versatile movement that allows athletes to choose the most efficient technique to move weight overhead — depending on the load and intensity.
push up
The push-up is a foundational bodyweight movement that strengthens the chest, shoulders, triceps, and core. A staple in any push-up workout, it’s effective, scalable, and requires no equipment — making it perfect for all fitness levels.
In this workout, push-ups develop upper body endurance, stability, and control, especially under fatigue. Whether performed strict, hand-release, or elevated, the push-up is a timeless movement that builds strength and resilience.
air squat
The air squat is a fundamental bodyweight movement that builds lower body strength, mobility, and endurance. As a key component of many air squat workouts, it targets the quads, glutes, hamstrings, and core—all without equipment.
In this workout, air squats help develop proper squat mechanics, balance, and muscular stamina, making them perfect for warm-ups, high-rep conditioning, or scaling strength-based movements.