200 m Run
2 Squat Snatch - 85% of your 1RM
3 Overhead Squats
Rest 1 min between rounds
“Sharp Load” is a five-round sprint with skill under fatigue at its core. The 200-meter run drives your heart rate before you transition to a heavy barbell. You’ll cycle through just five reps—two squat snatches followed by three overhead squats—but at 85% of your one-rep max, every lift demands precision. The structure encourages focus, steady breathing, and solid mechanics, with a mandatory 1-minute rest between rounds to reset and reload.
Begin each round with a push on the 200-meter run. It should be fast but not reckless—just enough to challenge your threshold. Transition smoothly into the squat snatch. At this weight, you can’t rush; focus on foot position, bar path, and stability in the catch. After two reps, take a quick breath and settle into your overhead squats. Keep your midline tight and your arms locked. Every rep counts here, and poor positioning will cost you. Use the 1-minute rest to walk, reset your grip, and get your mind...
Approach each round as a test of composure. You only get five barbell reps, so make them sharp. Don’t waste time resetting multiple times—be deliberate. Keep your run effort just under redline and aim to maintain consistent pacing across all five rounds. “Sharp Load” is a running workout, squat snatch workout, overhead squat workout, and for time workout that blends aerobic intensity with high-skill barbell cycling. Train your threshold and sharpen your execution.
bar muscle up workout, double under workout, wall ball workout, wall walk workout
2-4-6-8:
Bar muscle-ups
Wall walks
20-40-60-80:
Double unders
Wall balls
for time workout, Hang Power Clean workout, row workout, running workout, ski erg workout, thruster workout, wall ball workout
400 m Run
20 Thrusters
400/500 m Row
30 Hang Power Cleans
400/500 m Ski
40 Wall Balls
400 m Run
box jump over workout, double dumbbell step over workout, ghd sit-up workout, handstand push-up workout
12 Box jump overs
8 Handstand push-ups / Deficit HSPU
12 Double DB Step overs
12 GHD sit-ups
double under workout, dumbbell clean and jerk workout, dumbbell squat workout, for time workout, goblet lunge workout, knee raises workout, knees to elbows workout, single under workout, ski erg workout, toes to bar workout, wall ball workout
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
burpee over bar workout, power clean workout, squat clean workout, thruster workout
8 Power cleans - Intermediate: 35/50 RX: 40/60
4 burpees over bar
8 Thrusters
4 burpees over bar
8 Squat cleans
4 burpees over bar
1-minute rest between rounds
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
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
assault bike workout, dumbbell clean workout, dumbbell snatch workout, for time workout, wall ball workout
10/14 cal bike
2 Alt. DB clean + 2 Alt. DB snatch -
12 Wall balls 14/20 lbs
TC: 19
assault bike workout, for time workout
50-40-30-20-10-20-30-40-50
cal bike
Rest 1:1 between rounds
TC: 26
air squat workout, chest to bar workout, for time workout, pull-up workout, rope climb workout
2 Rope Climbs
20 Air Squats
7 Pull-Ups or Chest-to-Bar Pull-Ups
back squat workout, d-ball over rack workout, d-ball squat clean workout, for time workout, running workout, shoulder to overhead workout
9-6-3
D-ball over rack - lbs
Back squat -
*200 m run after each round
Rest 2 min
12-9-6
D-ball Squat clean
Shoulder to overhead -
*200 m run after each round
TC: 19
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.
