The GHD Gauntlet - Crossfit Workout

For time

18-12-6
Power snatch - @20/35 Intermediate: @30/40 RX: @35/50
GHD sit ups
Ring rows/Pull ups

*400 m run after each round

TC: 16

workout description

“For Time – Snatch & Sprint”

This 3-round workout hits pulling power, core compression, and running capacity. With descending reps of power snatches, GHD sit-ups, and pulling movements plus a 400 m run after each round, it tests your pacing and grit across modalities.

For Time:
18–12–6
Power Snatch @20/35 kg (Intermediate: 30/40 | RX: 35/50)
GHD Sit-Ups
Ring Rows / Pull-Ups
Run 400 m after each round

Time Cap: 16 minutes

The barbell should be moderately light and cycled quickly. The run acts as a recovery push—don’t sprint too early. Midline fatigue builds fast, so stay mindful of pacing and transitions.

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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?

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.
ring rows
The ring row is a scalable bodyweight pulling movement that strengthens the upper back, arms, and core. Common in ring row workouts and as a progression toward pull-ups, it builds horizontal pulling strength with full range of motion and control.
In this workout, ring rows help develop grip, scapular stability, and posture, especially when performed with tempo or high volume. Whether you're scaling pull-ups or working strict strength, the ring row is a valuable movement for all fitness levels.
power snatch
The power snatch is an Olympic-style lift that trains explosive strength, speed, and full-body coordination. Featured in many high-intensity power snatch workouts, it involves lifting a barbell from the ground to overhead in one powerful motion—catching it above parallel.
In this workout, power snatches improve hip drive, shoulder stability, and barbell cycling efficiency. Whether performed light and fast or heavy and technical, the power snatch builds serious strength and athleticism.
running
Running is one of the most effective ways to build cardiovascular endurance, leg strength, and mental toughness. A foundational element in many running workouts, it adds intensity and pacing challenges to both short sprints and longer distances.
In this workout, running boosts your engine, footwork, and recovery capacity, especially when paired with strength or skill-based movements. Whether you're hitting meters or minutes, running is essential for building a well-rounded fitness base.
ghd sit up
The GHD sit-up (Glute-Ham Developer sit-up) is a high-range core movement that develops abdominal strength, hip flexor power, and midline control. Common in advanced GHD sit-up workouts, it extends beyond the typical sit-up range, demanding more from your entire trunk.
In this workout, GHD sit-ups train explosive core strength, spinal control, and endurance, making them ideal for building gymnastic capacity and resilience. When used properly, the GHD sit-up is a powerful tool for high-level core development.

The GHD Gauntlet - Crossfit Workout

For time

workout description

Workouts with the same "for time" format

Workouts with simliar Tags

for time workout, ghd sit-up workout, power snatch workout, pull-up workout, ring row workout, running workout

What is a "for time" workout?

Why Try a "For Time" CrossFit Workout?

What kind of exercises are in this workout?

Pull up

ring rows

power snatch

running

ghd sit up