Unwanted Interruptions - Crossfit Workout

For time

75 Wallballs @14/20 lbs
EMOM: 5 KB swings - @12/20 Intermediate: @16/24 RX: @20/28

2 min pause

For time

50 KB Clean & Jerk - @12/20 Intermediate: @16/24 RX: @20/28
EMOM: 5 Box jump overs

TC: 13

workout description

"For Time – Two Chunks of Chaos"

This two-part WOD is a mental grind meets movement management. You’ll chip away at high-rep movements while trying not to be totally derailed by EMOM interruptions.

Part 1 – For Time (start with EMOM):

75 Wall Balls @14/20 lbs
Every minute on the minute: 5 Kettlebell Swings

Beginner: 12/20 kg
Intermediate: 16/24 kg
RX: 20/28 kg

(Start with KB swings. Try not to panic by minute 3.)

2-minute break

(Use it to question your life choices.)

Part 2 – For Time (start with EMOM):

50 Kettlebell Clean & Jerks

Same weight standards as above
Every minute on the minute: 5 Box Jump Overs
(Yes, you start with them. Yes, your legs will scream.)

crossfit workout, crossfit exercise, crossfit workouts, crossfit inspiration

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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?

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.
Box jump
The box jump is a plyometric movement that builds explosive power, coordination, and lower body strength. It’s a key component in many high-intensity box jump workouts, often used to develop speed, agility, and stamina.
In this workout, box jumps challenge your legs, core, and cardiovascular system, while also training quick reaction and balance. Whether performed at a moderate pace or in sprint intervals, the box jump is a powerful tool for improving athletic performance.
kettlebell swing
The kettlebell swing is a powerful hip-hinge movement that builds posterior chain strength, core stability, and cardiovascular endurance. A go-to in any kettlebell swing workout, it’s known for improving explosiveness, grip, and conditioning in one efficient motion.
In this workout, kettlebell swings train your glutes, hamstrings, and shoulders, while developing rhythm and control. Whether Russian or American style, the kettlebell swing is a versatile tool for both beginners and advanced athletes.
kettlebell clean and jerk
The kettlebell clean and jerk is a powerful two-phase movement that develops full-body strength, coordination, and endurance. Common in functional fitness and kettlebell clean and jerk workouts, it combines a clean (to rack position) with an overhead jerk — all with one fluid kettlebell motion.
In this workout, the kettlebell clean and jerk trains hip drive, shoulder stability, and core control, making it perfect for building functional strength and improving work capacity. Whether performed single-arm or double, it’s a versatile and effective compound movement.