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.
20-15-10-5
Overhead squat -
Bojump overs
*After each round: 2 Burpee (banded) pull up / Bar muscle up
TC: 10
30 Double unders
20 m farmer walk -
10 Knee raises in rings / Knees to elbow / Toes to ring
500/800, 650/1000, 800/1200 watt assault bike
TC: 12
4 Double DB Devil’s Press
8 Pull-Ups / Chest to Bar
10 Double DB Squats
ME Ski Erg
Rest 2 min
4 Clean and Jerk
8 Toes to Bar
10 Front Squats
ME Assault Bike
Rest 2 min
21-15-9
Cal row
Variation of pistols squat/pistol squat
1 min rest
21-15-9
Cal row
Ring rows/Pull ups/C2B
TC: 15
12 Knee raises/knees to elbows/Toes to bar
10 Burpees
6 Thrusters - Intermediate: 35/50 RX: 45/65
Rest 30 sec
14 Knee raises/knees to elbows/Toes to bar
10 Burpees
5 Thrusters - Intermediate: 40/60 RX: 50/70
Rest 30 sec
16 Knee raises/knees to elbows/Toes to bar
10 Burpees
4 Thrusters - Intermediate: 45/65 RX: 55/80
Rest 30 sec
18 Knee raises/knees to elbows/Toes to bar
10 Burpees
3 Thrusters - Intermediate: 50/70 RX: 60/85
TC: 12
21-15-9
Double DB Power Clean
Ring Rows
12-9-6
Toes to Bar
GHD Sit-Ups
9-6-3
Shuttle Runs
Back Squats @75–80% 1RM
TC: 17
For time
5-10-5-10-5 Banded Bar Muscle up OR Chest to bar
10-8-6-4-2 Squat cleans
400 m Run
20 Thrusters
400/500 m Row
30 Hang Power Cleans
400/500 m Ski
40 Wall Balls
400 m Run
250 m Ski erg
500 m Row
1000 m bike erg
Rest 2 min between rounds
TC: 23
100 Single unders / 50 Double unders
35 Alternating DB snatch - Intermediate: RX:
5 Burpee pull up / Bar muscle up
5 Wall walks
35 A-Jumps
100 Single unders / 50 Double unders
Rest 3 min between rounds
TC: 21
32/40 cal ski
32 DB squats -
16 Knee raises/Knees to elbows/Toes to bar
32 Wall balls 20/14 lbs
16 DB clean and jerk -
64 Single unders/32 Double unders
16 DB goblet lunges -
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
air squat workout, bar muscle up workout, double under workout, for time workout, push-up workout
300 Double Unders
200 Air Squats
100 Push-Ups
20 Bar Muscle-Ups
box jump over workout, double under workout, for time workout, kettlebell front rack walk workout, kettlebell snatch workout, kettlebell swing workout, row workout
70 Double unders
60 DBL KB russian swings -
50 Bojump overs
40 m DBL KB FR walk
30/40 cal row
20 DBL KB snatch
TC: 15
assault bike workout, dumbbell clean and jerk workout, for time workout, handstand push-up workout, one-arm devil’s press workout, pike push-up workout
12-9-6
OA DB devils press -
Assault bike
Rest 30 sec
12-9-6
Pike push ups/Kipping HSPU/S. HSPU
Assault bike
Rest 30 sec
12-9-6
DB clean & jerk -
Assault bike
TC: 17
burpee box jump over workout, chest to bar workout, clean and jerk workout, pull-up workout, wall ball workout
1: 15 Pull ups / Chest to bar
2: 9 Clean & Jerks
3: 10 Burpee box jump over
4: 20 High Wall Balls @14/20 lbs, 10/11 ft
5: Rest
burpee box jump over workout, for time workout, power clean workout, row workout
12/15 cal row
10 Burpee bojump overs
5 Power clean -
TC: 11
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.
