Dive into action with our 7 efficient CrossFit workouts, perfect for a busy lifestyle!

Snatch
3×3 @RPE 6
3×2 @RPE 7
2×1 @RPE 8

“Full-Court Press”
9 Minute AMRAP:
10/8 Calorie Bike or 15/12 Calorie Row
4 Alt. DB Devils Press (50/35#)

* Increase Alt. DB Devils Press reps by 2 each round. Ex: RND 1=4, RND 2=6, and so on.

“Fight Gone Bad”
3 Rounds:
1 Minute Wallballs (20/14#)
1 Minute Sumo Deadlift High Pulls (75/55#)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55#)
1 Minute Row Calories
1 Minute Rest

Squat
5×5

* Keep weight moderate+ across all sets.
* Option for Front Squat or Overhead Squat.
* During this strength cycle we will alternate weeks between squat and deadlift for an additional lift. Athletes can choose to focus on the front squat or overhead squat during the squat weeks.

“The Big Dance”
15 Minute AMRAP:
12 Back Rack Alt. Lunges (115/75#)
18 Up-Downs
24 Sit-Ups

Gymnastics Complex
6 Minute EMOM:
1 Pull-Up + Chest to Bar + 1 Pull-Up + 1 Chest to Bar

Or…

6 Minute EMOM:
1 Kip Swing + 1 Half Pull-Up + 1 Kip Swing + 1 Half Pull-Up

“Alley Oop”
10 Rounds for Time:
5 Handstand Push-Ups
10 Pull-Ups Rx+ (Chest to Bar Pull-ups)
30 Double Unders

* 20 minute time cap.

Clean & Jerks
3×3 @RPE 6
3×2 @RPE 7
2×1 @RPE 8

“Triple-Double”
12 Minute EMOM:
2 Power Cleans + 2 Front Squats + 2 Shoulder to Overhead

* Weight Options: (155/105#), (185/135#), (205/145#)
* Score is weight.

“Man-to-Man”
In teams of 2…
25 Minute AMRAP:
400 Meter Run
20 Synchro Burpees Over the DB
30 DB Floor Press (50/35#)
40 Toes to Bar

*P1 & P2 will complete 400 meter run together. Split all toes to bar and floor press as needed with P1 working and P2 resting.

“Pick-and-Roll”
Every 6:00 x 4 Sets:
40 Walking Lunges
30 Russian KB Swing (Athlete Choice)
20 Strict Pull-Ups
Max Calorie Bike with time remaining…

Score is total calories.

Rest 2:00 between sets.