10 dumbbell snatches - @10/15 RX: @15/22,5
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
TC: 20
Workout Overview Open 21.2 is a benchmark CrossFit workout with dumbbell snatches and burpee box jump-overs. Increasing reps of snatches and consistent burpee volume make it a brutal test of endurance and grit. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. This dumbbell lunges is designed to improve performance and endurance.
Each second counts, each rep builds No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
10 dumbbell snatches - @10/15 RX: @15/22,5
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
TC: 20
Workout Overview Open 21.2 is a benchmark CrossFit workout with dumbbell snatches and burpee box jump-overs. Increasing reps of snatches and consistent burpee volume make it a brutal test of endurance and grit. Each section targets a different aspect of your fitness: strength, stamina, coordination, or explosiveness. Stay focused on clean movement and deliberate pacing throughout. Breathe steadily, use the rest periods to reset, and aim for consistency from start to finish. Don't rush the transitions—smooth is fast. Execution and Focus With every round, the goal is to stay as efficient as possible while maintaining intensity. This CrossFit AMRAP workout is designed to improve performance and endurance.
Whether you're scaling or going RX, maintain proper form and stay mentally dialed in. This is where growth happens. Strategy and Finish Whether it's the start or the end of your session, give each round full attention. This mindset translates to performance improvements and greater confidence over time. No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. This dumbbell lunges is designed to improve performance and endurance.
Each second counts, each rep builds No two workouts feel the same, and this one is no exception. The key is embracing the discomfort while staying mentally sharp. Keep your breathing controlled and your transitions efficient. Success here comes from staying consistent under pressure. Adjust your strategy as fatigue builds and always strive for quality movement. Each second counts, each rep builds resilience. Let your mindset lead when your muscles begin to fail. This challenge is about more than reps—it's about pushing your boundary, and finding pride in that effort. This box jumps is designed to improve performance and endurance.
18 Knee raises/knees to elbows/Toes to bar
16 Snatch - RX: 35/50
16/20 Cal row
16 Thrusters - RX: 35/50
14 Burpees over rower
16 Thrusters
16/20 Cal row
16 Snatch
18 Knee raises/knees to elbows/Toes to bar
TC: 17
10-8-6-4-2 Shuttle runs
Burpee pull up / Bar muscle up
100-80-60-40-20 Double unders
2-4-6-8-10 Clusters
TC: 23
5 DB Thrusters (Right Arm)
50 Double Unders
5 DB Thrusters (Left Arm)
50 V-Ups
5 DB Thrusters (Right Arm)
50 Ring Rows
5 DB Thrusters (Left Arm)
5 Power clean -
4 Front squat
3 Jerk
40 Single unders/20 Double unders
TC: 12
6 Double KB Thrusters
8 Double KB Russian Swings
60 Double unders / 40 Heavy double unders
400/450m Standing bike
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
Start each round with 2 Wall Walks
2-4-6-8-6-4-2
Bar facing burpees
Front squats
20-40-60-80-60-40-20
Single unders / Double unders
3 Power Cleans
6 Pull-Ups / C2B
9 HSPU
12 Dumbbell Push Press
12 Alternating DB Snatch
12 Box Jumps
8 Clean & Jerk
12 Push-ups
12 Back Rack Reverse Lunges
4 D-ball over bo+ burpee over bo- lbs
10 Pike push ups/HSPU
10/12 cal Ski
4 D-ball squat clean
1 min rest
TC: 18
10 Burpees Over Bar
12 Deadlifts
Rest 1 min
8 Burpees Over Bar
10 Back Squats
Rest 1 min
6 Burpees Over Bar
8 Shoulders to Overhead
40 Toes to Bar
40 Cal Bike Erg
40 DB Snatch
40 Pistol Squats / DB Pistols (RX: @10/15)
40 Burpee Box Jumps
TC: 16
5 Burpee Box Jump overs
10 Deadlift
5 Burpee Box Jump overs
Rest 30 sec between rounds
TC: 10
assault bike workout, bar muscle up workout, burpee pull-up workout, chest to bar workout, dumbbell snatch workout, for time workout, hand-release push-up workout, handstand push-up workout, pull-up workout, ring row workout
Buy in: 15/20 cal assault bike
3 rounds of:
12 Ring rows/pullups
8 Hand release push ups/HSPU
10 DB snatch -
1 min rest
Buy in: 15/20 cal assault bike
3 rounds of:
6 (Banded) pull ups/C2B
8 Hand release push ups/HSPU
10 DB snatch
1 min rest
Buy in: 15/20 cal assault bike
3 rounds of:
3 Burpee (banded) pull ups/bar muscle ups
8 Hand release push ups/HSPU
10 DB snatch
TC: 26
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
assault bike workout, Burpee workout, for time workout
12-10-8-6-4-2-4-6-8-10-12
Cal Assault bike
Burpees
TC: 17
burpee over kettlebell workout, farmer carry workout, for time workout, kettlebell swing workout, knee raises workout, knees to elbows workout, toes to bar workout
12 Knee raises/knees to elbows/T2B
20 meter farmer walk -
7 KB Swings -
5 Burpees over KB
Rest 1 min between rounds
TC: 15
burpee over dumbbell workout, double under workout, dumbbell snatch workout, front squat workout, single under workout
100 Single unders/double unders
100 Front squat -
100 DB snatch -
EMOM (including 00:00) 4 Burpees Over Dumbbell
TC: 15
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.
