1 Power Snatch Intermediate: @30/45 RX: @35/50
2 Strict Pull ups
5 Wall balls
This chipper-style grinder breaks into 20 lightning-fast rounds, each with a small but potent dose of three movements: Olympic lifting, strict gymnastics, and a squat-press combo. The short rep scheme hides the challenge—this one builds over time, testing consistency, form, and aerobic control. It's an interval-like feel in a non-stop setting.
The single power snatch per round should be sharp and confident. Set up properly and hit a clean rep every time. The strict pull-ups come in low reps but will accumulate—keep tension in the shoulders and avoid failure early. Wall balls follow, providing a rhythm-based opportunity to breathe while still moving. Find a cadence early, and don’t drop the ball unless absolutely necessary.
Your success hinges on pacing and transitions. Move with purpose but not panic. Limit rest between movements—1 rep, 2 reps, 5 reps means things move quickly. Break up pull-ups as needed before fatigue sets in. Keep a target time per round and stick to it like an EMOM pace if needed. Stay composed, and you’ll find yourself closing out round 20 strong instead of surviving it.
1 Power Snatch Intermediate: @30/45 RX: @35/50
2 Strict Pull ups
5 Wall balls
This chipper-style grinder breaks into 20 lightning-fast rounds, each with a small but potent dose of three movements: Olympic lifting, strict gymnastics, and a squat-press combo. The short rep scheme hides the challenge—this one builds over time, testing consistency, form, and aerobic control. It's an interval-like feel in a non-stop setting.
The single power snatch per round should be sharp and confident. Set up properly and hit a clean rep every time. The strict pull-ups come in low reps but will accumulate—keep tension in the shoulders and avoid failure early. Wall balls follow, providing a rhythm-based opportunity to breathe while still moving. Find a cadence early, and don’t drop the ball unless absolutely necessary.
Your success hinges on pacing and transitions. Move with purpose but not panic. Limit rest between movements—1 rep, 2 reps, 5 reps means things move quickly. Break up pull-ups as needed before fatigue sets in. Keep a target time per round and stick to it like an EMOM pace if needed. Stay composed, and you’ll find yourself closing out round 20 strong instead of surviving it.
21-15-9
Devil’s Press
42-30-18
Wall Balls
After each round: 3 Bar Muscle-ups
2 Wall walks
14/18 Cal Row
28 Wall balls @14/20 lbs
80 Double unders
TC: 14
12-10-8-6-4-2
Devils clean –
Double DB squats
Double DB push press
TC: 11
30/38 Cal Row
30/38 Cal Ski
30/38 Cal Assault Bike
150 Double Unders
Every 2 min: 3 Burpee Pull-Ups / Bar Muscle-Ups
TC: 13
Pike push ups /Handstand push ups
Double DB Hang power clean –
Double DB thrusters –
Burpees
TC: 15
3 Wall walks / 10 meter Handstand Walk
12 Alt. DB Clean & Jerk
8 Chest to bar / 5 BMU
12 DB Front Rack Squats
10 Shuttle Runs
20 Bench Press
10 Shuttle Runs
40 Toes to Bar
10 Shuttle Runs
60 Wall Balls
40 Double Unders / 40 Single Crossovers
10 Front Rack Reverse Lunges
8 Burpees Over Bar
6 Strict Pull-Ups
Buy in: 40/50 cal Assault bike
4 rounds for time
8 Chest to bar / 5 Bar muscle ups
15 m Double KB OH walking lunges
15 GHD sit ups
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
10/12 Cal Row
10 Wall Balls
10 Burpees Over Rower
10/12 Cal Row
10 Wall Balls
Max Cal Row
20 Heavy DB Snatch –
80 Wall Balls 14/20 lbs
40 Heavy DB Hang Cleans
130 Single Unders/Double Unders
TC: 26
15 Wall balls
15 Overhead lunges w. wall ball
15 Ab-mat sit up w. wall ball
15 Down up on wall ball + ground to overhead
14 DB snatch –
14 DB squats –
14 Ab-mat situps
14 Wall balls 10/14 lbs
14 HR. push ups / Handstand push ups
1 Power snatch – Intermediate: 35/50 RX: 40/60
2 OH squat – Intermediate: 35/50 RX: 40/60
3 Burpees over bar
4 Front squats – Intermediate: 35/50 RX: 40/60
5 Ring rows/Pull ups/C2B
60 Single unders/Double unders
7 Knee raises/Knees to elbows/Toes to bar
8 BB Thrusters – Intermediate: 35/50 RX: 40/60
TC: 16
assault bike workout, cluster workout, knees to elbows workout, on-off workout, ring knee raise workout, shoulder to overhead workout, toes to rings workout, wall ball workout
Knee raises in rings / Knees to elbow / Toes to rings
Clusters –
Assault bike
Shoulders to overhead –
Wall balls 14/10 lbs
bike erg workout, rope climb workout, wall ball workout, wall walk workout
1-2-3-4 Rope climb / Touch and go
1-2-3-4 Wall walks
10-20-30-40 Cal Bike erg
10-20-30-40 Wall balls
for time workout, handstand push-up workout, pike handstand push-up workout, rope climb workout, rope pull workout, strict handstand push-up workout, wall ball workout
1-2-3-4-5
Pike handstand push ups/Handstand Push up/S. HSPU
Rope pulls/Rope climb
10-20-30-40-50
Wall balls 14/20 lbs
TC: 16
bar muscle up workout, Devils press workout, for time workout, wall ball workout
21-15-9
Devil’s Press
42-30-18
Wall Balls
After each round: 3 Bar Muscle-ups
bar facing burpee workout, dumbbell snatch workout, push-up workout, squat clean workout, toes to bar workout, wall ball workout
3 Squat cleans
6 Bar facing burpees
Rest 1 min
6 DB Snatch
9 Push-ups
Rest 1 min
9 Toes to bar
12 Wall balls
Rest 2 min
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.
