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Press Rewind - Crossfit Workout

For time

12-10-8-6-8-10-12
DB bench press Intermediate: @2x12,5/17,5 | RX: @2x15/22,5
Double DB cleans
Heavy wall balls @20/30 lbs

The Workout description

Workout Overview

“Press Rewind” is a mirror ladder that stacks pressing power, hinge strength, and a wall-ball finish in a perfectly balanced pain sandwich. The format begins with 12 reps and descends to 6 before climbing back up to 12, testing midline stamina and muscular endurance across both halves of the workout.

Execution and Focus

Start steady—this is a workout where grip and shoulders fatigue fast. Dumbbell bench press should be controlled with minimal bounce, performed on a flat bench or the floor. Double DB cleans demand hinge power and efficient cycling—keep your back flat and hips moving. Heavy wall balls will spike your heart rate and test your accuracy and squat depth. Brace properly and pace breathing during these sets.

Strategy and Finish

Stay steady on the descent and don’t overcommit to the 12s and 10s. Quick transitions between movements help keep momentum. Break sets before hitting failure—especially on the bench press where grind reps can add up. The climb back up is mental—commit to constant movement and short rest. Timecap is tight, so move with purpose from the start.

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Press Rewind - Crossfit Workout

double dumbbell clean workout, dumbbell bench press workout, wall ball workout

For time

12-10-8-6-8-10-12
DB bench press Intermediate: @2x12,5/17,5 | RX: @2x15/22,5
Double DB cleans
Heavy wall balls @20/30 lbs

The Workout description

Workout Overview

Execution and Focus

Strategy and Finish

Workouts with the same "for time" format

Full Body Forty

For Time

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

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

The Burpee Taxman

For time

100 Single unders/double unders
100 Front squat -
100 DB snatch -

EMOM (including 00:00) 4 Burpees Over Dumbbell

TC: 15

Powerwaves

For Time

2 Rounds:

30/38 cal Bike
15 Double DB Deadlifts
12 Double DB Hang Power Cleans
9 Double DB Shoulder to Overhead

Rest 2 min

2 Rounds:

15/20 cal Ski erg
15 DB Squats
12 Burpee over DB
9 DB Devils press

Banded Bar Ladder

For time

For time
5-10-5-10-5 Banded Bar Muscle up OR Chest to bar
10-8-6-4-2 Squat cleans

21-15-9³

For time

21-15-9
Knee raises/knees to elbows/T2B
Burpees to target

21-15-9
Wall ball lbs
Cal row

21-15-9
Jumping Goblet squats -
Cal Row

TC: 21

Rower’s Revenge

For time

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

Burpee Bells & Balance

For Time

4 Rounds:
10m Double KB Front Rack Lunges
7 Burpee Over KB

Rest 2 min

2 Rounds:
25 Double Unders
3 Wall Walks / 10m Handstand Walk
25 Box Jump Overs
3 Wall Walks / 10m Handstand Walk

TC: 16

Wall to Run

For Time

Buy in: 120 Single crossovers

3 rounds
15/19 cal Ski erg
4 Wall walks

3 rounds
200 m run
8 Front rack lunges
4 Power jerk

TC: 17

D-Ball Downhill

For time

5-4-3-2-1
Wall walks
D-ball over bo+ burpee over bolbs

50-40-30-20-10
Air Squats

TC: 12

Wall and Ball

3 Rounds for time

2 Wall walks
14/18 Cal Row
28 Wall balls @14/20 lbs
80 Double unders

TC: 14

Workouts with simliar Tags

double dumbbell clean workout, dumbbell bench press workout, wall ball workout

Just Devil It

4 min on/1 min off

5 Push ups + 15 Wall balls/4 strict HSPU + 8 kipping HSPU/6 strict HSPU + 12 kipping HSPU
400/500 m row
Masingle arm DB devils press -

Total time: 20 min

High Ceiling Hustle

AMRAP 10

15 meter Farmer Walk
12 KB Swings
12 Hand-Release Push-Ups
12 High Wall Balls @14/20 lbs, 10/11 ft

Wall Street Grind

4 Rounds for Time

24 High wall balls (10/11 ft @14/20 lbs)
14 Double DB Hang cleans
14 DB Step overs

Rest 1:1 between rounds

Split Engine

For Time

3 Rounds:
3 Rope Climbs
15 Toes to Bar
21 Wall Balls

Rest 2 min

3 Rounds:
15 Bar Facing Burpees
12 Power Snatch
15/20 Cal Row

TC: 25

Wall Ball Step AMRAPs

AMRAP 15

AMRAP 15 Cal Row (moderate pace)
*Every 4 min: 20 Wall balls + 6 Burpee box step overs
Rest 3 min
AMRAP 15 Cal Assault Bike (moderate pace)
*Every 4 min: 20 Wall balls + 6 Burpee box step overs
Comment: Start both AMRAP’s with wall balls and burpee step overs

AMRAP workout

Ladder to Nowhere

kettlebell swing workout, thruster workout, wall ball workout

AMRAP 6

3-6-9-12…
Barbell thrusters -
Wallballs lbs
KB swings -

2 min pause

For time

25 Barbell thrusters -
35 Wallballs lbs
45 KB swings -

TC: 6 min

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for time workout

Full Tank Finish

for time workout, Hang Power Clean workout, row workout, running workout, ski erg workout, thruster workout, wall ball workout

For Time

400 m Run
20 Thrusters
400/500 m Row
30 Hang Power Cleans
400/500 m Ski
40 Wall Balls
400 m Run

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EMOM workout

Alternating Pressure

Burpee workout, double kettlebell clean workout, double kettlebell deadlift workout, double kettlebell reverse lunge workout, v-up workout, wall ball workout

E2MOM 16 (Alt. A & B)

A:
6 Burpees
18 Wall balls
12 Double KB Deadlifts

B:
6 Double KB Cleans
16 Double KB Reverse Lunges (farmer hold)
16 V-ups

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EMOM workout

The Step-Over Situation

burpee dumbbell step over workout, row workout, wall ball workout

E3MOM

25 Wallballs lbs
12/15 cal row
MaBurpee DB step overs -

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AMRAP workout

Wallball Wonderland

dumbbell reverse lunge workout, hand-release push-up workout, handstand push-up workout, pull-up workout, ring row workout, wall ball workout

AMRAP 12

12 ring rows/pull ups
20 DB reverse lunges -
8 Hand release push ups/HSPU
20 Wall balls lbs

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What is a "for time" workout?

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.

Why Try a "For Time" CrossFit Workout?

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.

What kind of exercises are in this workout?

dumbbell bench press
The dumbbell bench press is a unilateral pressing movement where dumbbells are pressed from chest to full lockout while lying on a bench. A staple in dumbbell bench press workouts, this variation offers a greater range of motion and balance demand than barbell presses.
In this workout, dumbbell bench presses build chest, triceps, and shoulder strength while improving joint control and muscular symmetry. It’s a powerful upper-body builder that can be scaled from rehab to hypertrophy and strength-focused programming.
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.
double dumbbell clean
The double dumbbell clean is a compound lift that moves two dumbbells from the floor to the front rack position in one explosive motion. Found in many double dumbbell clean workouts, this movement trains power and coordination without the need for a barbell—making it ideal for functional fitness.
In this workout, double dumbbell cleans develop hip drive, grip strength, and midline stability. The independent loading of each arm adds a balance and control challenge, while still reinforcing clean mechanics. It’s a versatile lift that builds strength and intensity in any setting.