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Overhead Grind - Crossfit Workout

2 x AMRAP 6

6 Squat Cleans – Intermediate: @40/60 | RX: @45/65
4 Burpee Pull-Ups / Bar Muscle-Ups
4 Bar Facing Burpees
6 Pull-Ups

Rest 2 min

The Workout description

Workout Overview

“Overhead Grind” is a back-to-back AMRAP challenge featuring technical lifting, high-skill gymnastics, and full-body conditioning. You’ll be cycling between squat cleans and pull-ups with transitions through burpee variations and gymnastics under a short time cap. It’s a burner with no space for hesitation.

Execution and Focus

Start at 80% effort—just below redline. Stay snappy on the barbell and tight on the pull movements. The gymnastics and burpees will elevate your heart rate quickly, so transition smoothly and control your breathing. Efficiency under duress is the name of the game.

Strategy and Finish

Stay fluid. Don’t grind reps early—set a pace you can match on the second AMRAP. Plan for barbell consistency and commit to each movement block with clarity. Treat the rest period seriously—recover and refocus to attack part two. How you handle the restart defines your finish.

Back to all workouts

Overhead Grind - Crossfit Workout

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 – Intermediate: @40/60 | RX: @45/65
4 Burpee Pull-Ups / Bar Muscle-Ups
4 Bar Facing Burpees
6 Pull-Ups

Rest 2 min

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "amrap" format

Bar Burn Blitz

AMRAP 9

6 Bar facing Burpees
8 Power Snatch
10/12 Cal Assault Bike

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

Climb & Press

AMRAP 16

16 Dumbbell Bench Press
16 Pull-Ups / C2B
12/16 Cal Assault Bike
1 Legless Rope Climb
1 Rope Climb

DB Spiral

AMRAP 13

3-5-7-9-11-13…
DB Snatch
DB Hang Clean
DB Shoulder to overhead
DB Box step overs

Legs Gone, Arms Next

AMRAP 15

30 Cal bike
25 bojumps
20 Hand release push ups/HSPU
10 burpees

Long Lunge Ladder

AMRAP 14

5-10-15-20-25
Meter KB walking lunges -
Ring rows/pull ups/C2B
Hand release push ups

Grind and Climb

AMRAP 15

27 Single Crossovers
21 Double KB Deadlifts
15 Toes to Bar
9 Double KB Snatch
3 Wall Walks

Over the Top

4 × AMRAP 3

AMRAP 3

6 Burpee Box Jump Overs
12 DB Overhead Reverse Lunges

Rest 2 min

AMRAP 3

2 Wall Walks
8/12 Cal Assault Bike

Rest 2 min and repeat

High Swing Hustle

AMRAP 15

15 KB Swings
15 High Box Jump Overs (24/30 inch)
15 Toes to Bar

Cindy

AMRAP 20

5 Pull-Ups

10 Push-Ups

15 Air Squats

E2MOM Engine

AMRAP 14

15 Cal Ski Erg

30 Cal Bike Erg

*E2MOM: 2 Wall Walks

Workouts with simliar Tags

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

Three Levels of Hell

For time

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

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

Split Session

EMOM 8

1: 2 Bar Muscle + 10 Toes to Bar (1 x banded pull-up + 10 V-ups)
2: 8 Back Squats

Rest 4 min

EMOM 6

8/10 Cal Row
1 Clean & Jerk

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

Cindy

AMRAP 20

5 Pull-Ups

10 Push-Ups

15 Air Squats

for time workout

Unbroken Code

assault bike workout, chest to bar workout, pull-up workout, thruster workout

4 Rounds for Time

9 Thrusters (Unbroken)
12 Pull-Ups / C2B
12/16 Cal Assault Bike

TC: 13

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Interval workout

Enduro DT Cindy

air squat workout, double dumbbell clean and jerk workout, double dumbbell deadlift workout, double dumbbell front squat workout, pull-up workout, push-up workout, row workout, ski erg workout

E6MOM x 4 (24 min)

1: 600/800 m Ski + 2 rounds Double DB DT
2: 600/800 m Row + 2 rounds Cindy
3: 600/800 m Ski + 2 rounds Double DB DT
4: 600/800 m Row + 2 rounds Cindy

Try it

for time workout

OPEN WORKOUT 20.1

bar facing burpee workout, ground to overhead workout

10 Rounds for Time

8 Ground to Overhead
10 Bar Facing Burpees

TC: 15

Try it

for time workout

Rep It and Regret It

burpee over dumbbell workout, chest to bar workout, double under workout, dumbbell snatch workout, dumbbell squat workout, for time workout, pull-up workout, ring row workout, single under workout

For time

30 Ring rows/Pull ups/Chest to bar
50 DB squats -
70 DB snatch -
200 Single unders/100 double unders

On the minut: 3 burpees over DB (start at 00.00)

TC: 15

Try it

for time workout

The Grind Circuit

air squat workout, bar muscle up workout, bike erg workout, kettlebell push press workout, pull-up workout

5 rounds:

2 Burpee (banded) pull up / Banded bar muscle up/ Bar muscle up
12/15 cal Bike
16 KB Push press -
25 Air squats

TC: 18

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What is an "amrap" workout?

An AMRAP workout — short for "As Many Rounds (or Reps) As Possible" — is a popular format in CrossFit workouts and functional fitness training. In an AMRAP CrossFit workout, you’re given a set amount of time (e.g., 10, 12, or 20 minutes) to complete as many rounds or repetitions as possible of a specific set of exercises.

This training style is known for being simple, scalable, and highly effective. Whether you're performing a bodyweight circuit or combining barbell and cardio movements, an AMRAP workout pushes your limits and helps build endurance, strength, and mental toughness.

Why Choose an AMRAP CrossFit Workout?

Time-efficient: Great for busy schedules — you know exactly how long the workout takes.
Self-paced intensity: Go as hard as you can or focus on movement quality depending on your goal.
Easy to scale: Modify weights, reps, or movements to fit your fitness level.
Motivating structure: The challenge to beat your previous round count adds a competitive edge.

Whether you're training at home or at your CrossFit box, an AMRAP workout is a fun and functional way to boost your fitness, track your progress, and build resilience. Explore our library of AMRAP CrossFit workouts and get inspired to move!

What kind of exercises are in this workout?

Pull up
The pull-up is a foundational bodyweight movement that builds upper body strength, focusing on your back, shoulders, arms, and core. A staple in almost every pull-up workout, it's key for developing gymnastics capacity and functional pulling power.
In this workout, pull-ups challenge your grip, coordination, and endurance — especially under fatigue. Whether strict, kipping, or butterfly, the pull-up remains one of the most effective and scalable exercises in CrossFit.
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.
burpee pull up
The burpee pull-up combines a full-body burpee with a vertical pulling movement, delivering a powerful mix of conditioning and upper body strength. Common in high-intensity burpee pull up workouts, it challenges your engine, grip, and coordination all at once.
In this workout, burpee pull-ups spike your heart rate, test your pulling endurance, and require full-body control under fatigue. Whether used in sprint intervals or long AMRAPs, the burpee pull-up adds intensity and variety to any session.
bar muscle up
The bar muscle-up is a high-skill gymnastics movement that combines a powerful pull-up with a dip, taking you from below the bar to above it in one fluid motion. A highlight of many bar muscle up workouts, it demands upper body strength, timing, and core control.
In this workout, bar muscle-ups challenge your grip, pulling power, and technique—making them a true test of gymnastic capacity. Whether strict or kipping, the bar muscle-up is a milestone movement in CrossFit and functional fitness.
squat clean
The squat clean is a compound Olympic lift that builds explosive power, coordination, and full-body strength. A staple in many high-skill squat clean workouts, it involves lifting a barbell from the ground into a front squat, catching it deep before standing to finish the rep.
In this workout, squat cleans challenge your hip extension, pulling mechanics, leg drive, and mobility. Whether performed heavy for strength or light for speed, the squat clean is essential for developing athleticism and efficient barbell movement.

Overhead Grind - Crossfit Workout

2 x AMRAP 6

Workout Overview

Execution and Focus

Strategy and Finish

Overhead Grind - Crossfit Workout

2 x AMRAP 6

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "amrap" format

AMRAP 9

AMRAP 16

AMRAP 13

AMRAP 15

AMRAP 14

AMRAP 15

4 × AMRAP 3

AMRAP 3

AMRAP 3

AMRAP 15

AMRAP 20

AMRAP 14

Workouts with simliar Tags

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

For time

2 Rounds for time

EMOM 8

EMOM 6

EMOM 16

AMRAP 20

4 Rounds for Time

E6MOM x 4 (24 min)

10 Rounds for Time

For time

5 rounds:

What is an "amrap" workout?

Why Choose an AMRAP CrossFit Workout?

What kind of exercises are in this workout?

Pull up

bar facing burpee

burpee pull up

bar muscle up

squat clean