CrossFit Workouts

Browse our complete collection of 68 CrossFit benchmark workouts. Each workout includes detailed instructions, scaling options, and strategy tips.

4 rounds for time

20 Thrusters (95/65 lb) • 20 Sumo Deadlift High Pulls (95/65 lb) • 20 Push Jerks (95/65 lb) • 20 Overhead Squats (95/65 lb) • 20 Front Squats (95/65 lb) • 4 Burpees at start of each minute

9-7-5 reps for time

Muscle-ups • Squat Snatches (135/95 lb)

100 Pull-ups • 100 Push-ups • 100 Sit-ups • 100 Air Squats

50-40-30-20-10 reps for time

Double-unders • Sit-ups

3 rounds for time

30 Squat Cleans (95/65 lb) • 30 Pull-ups • 800m Run

5 rounds for time (3 min rest between rounds)

20 Pull-ups • 30 Push-ups • 40 Sit-ups • 50 Air Squats

500m Row • 40 Air Squats • 30 Sit-ups • 20 Push-ups • 10 Pull-ups

5 rounds, 7 sequences per round

Power Clean • Front Squat • Push Press • Back Squat • Push Press (from behind the neck)

4 rounds for time

100ft Walking Lunge (45/25 lb overhead) • 30 Box Jumps (24/20 in) • 20 Wallball Shots (20/14 lb) • 10 Handstand Push-ups

5 rounds for time

20 Pull-ups • 40 Push-ups • 60 Squats

1000 Box Step-ups for time

Box Step-ups (20 in, 45/35 lb vest)

Every minute on the minute for 30 minutes

5 Pull-ups • 10 Push-ups • 15 Air Squats

20 minute AMRAP

5 Pull-ups • 10 Push-ups • 15 Air Squats

For time with running bookends

10 Mile Run • 150 Burpee Pull-ups

Best of 3 attempts per lift

Back Squat (1 rep max) • Shoulder Press (1 rep max) • Deadlift (1 rep max)

50 Pull-ups • 400m Run • 21 Thrusters (95/65 lb) • 800m Run • 21 Thrusters (95/65 lb) • 400m Run • 50 Pull-ups

21-15-9 reps for time

Deadlifts (225/155 lb) • Handstand Push-ups

5 rounds for time

12 Deadlifts (155/105 lb) • 9 Hang Power Cleans (155/105 lb) • 6 Push Jerks (155/105 lb)

21-15-9 reps for time

Squat Cleans (135/95 lb) • Ring Dips

5 rounds for time

15 Split Cleans (135/95 lb) • 21 Pull-ups

5 rounds for time

800m Run • 30 Kettlebell Swings (2 pood/1.5 pood - 70/53 lb) • 30 Pull-ups

AMRAP in 20 minutes with Fibonacci sequence

Double-unders • Power Cleans (135/95 lb)

3 rounds, 1 minute per station

Wall Ball Shots (20/14 lb to 10/9 ft) • Sumo Deadlift High Pull (75/55 lb) • Box Jump (20 inch) • Push Press (75/55 lb) • Row (Calories)

50 Box Jumps (24/20 inch) • 50 Jumping Pull-ups • 50 Kettlebell Swings (35/26 lb) • 50 Walking Lunges (50 steps) • 50 Knees-to-Elbows • 50 Push Press (45/35 lb) • 50 Back Extensions (or Good Mornings) • 50 Wall Ball Shots (20/14 lb) • 50 Burpees • 50 Double-unders

21-15-9 reps for time

Thrusters (95/65 lb) • Pull-ups

30 reps for time

Clean & Jerk (135/95 lb)

2 rounds for time

800m Run • 400m Run (backwards)

15-12-9 reps touch-and-go clean and jerks

Clean and Jerk (135/95 lb)

100 Snatches for time

Snatch (135/95 lb)

3 rounds for time

400m Run • 21 Kettlebell Swings (53/35 lb) • 12 Pull-ups

3 rounds of 5 movements, scored like Fight Gone Bad

Burpees • Power Snatch (75/55 lb) • Box Jumps (24/20 in) • Thrusters (75/55 lb) • Chest-to-Bar Pull-ups

3 rounds for time

800m Run • 42 Kettlebell Swings (53/35 lb) • 21 Pull-ups

30 reps for time

Snatches (135/95 lb)

1000m Row • 50 Thrusters (45/35 lb) • 30 Pull-ups

21-15-9 reps for time

Handstand Push-ups • Ring Dips • Push-ups

100 Thrusters for time with EMOM burpee penalty

Thrusters (135/95 lb) • Burpees (5 at the start of each minute)

150 reps for time

Wall Ball Shots (20/14 lb to 10/9 ft target)

5 rounds for time

400m Run • 30 Box Jumps (24/20 inch) • 30 Wall Ball Shots (20/14 lb)

10-9-8-7-6-5-4-3-2-1 reps for time

Deadlifts (1.5x bodyweight) • Bench Press (bodyweight) • Cleans (0.75x bodyweight)

5 Push-ups • 1 Rope Climb (15 ft)

6 rounds for time

24 Air Squats • 24 Push-ups • 24 Walking Lunges • 400m Run

For time (chipper)

20 Deadlifts (275/185 lb) • 400m Run • 20 Kettlebell Swings (70/53 lb) • 400m Run • 20 Overhead Squats (115/75 lb) • 400m Run • 20 Burpees • 400m Run • 20 Chest-to-Bar Pull-ups • 400m Run • 20 Box Jumps (24/20 in) • 400m Run • 20 Dumbbell Squat Cleans (45/30 lb each) • 400m Run

5 rounds, max reps

Bench Press (bodyweight) • Pull-ups (max reps)

5 rounds for time

20 Handstand Push-ups • 40 Pistols (alternating) • 60 Pull-ups

50-40-30-20-10 reps

Double-unders • Sit-ups

AMRAP 20 minutes

5 Handstand Push-ups • 10 Pistols (alternating) • 15 Pull-ups

30-minute AMRAP

5 Deadlifts (275/185 lb) • 13 Push-ups • 9 Box Jumps (24/20 in)

3 rounds for time

800m Run • 50 Back Extensions • 50 Sit-ups

For time (partition pull-ups, push-ups, and squats as needed)

1 mile Run • 100 Pull-ups • 200 Push-ups • 300 Air Squats • 1 mile Run

5 rounds for time

400m Run • 15 Overhead Squats (95/65 lb)

3 rounds for time

50 Air Squats • 7 Muscle-ups • 10 Hang Power Cleans (135/95 lb)

20-minute AMRAP

2 Muscle-ups • 4 Handstand Push-ups • 8 Kettlebell Swings (70/53 lb)

5 rounds for time

400m Run • 15 Overhead Squats (115/75 lb)

AMRAP 20 minutes

400m Run • Max Pull-ups

10-1 descending ladder

Handstand Push-ups • Deadlifts (250/175 lb) • Box Jumps (30/24 in) • Pull-ups

Burpees

21-18-15-12-9-6-3 reps for time

Thrusters (95/65 lb) • Bar-Facing Burpees

21-18-15-12-9-6-3 reps for time

Thrusters (95/65 lb) • Bar-Facing Burpees

10 rounds for time

9 Thrusters (95/65 lb) • 35 Double-unders

21-15-9 reps for time

Thrusters (95/65 lb) • Chest-to-Bar Pull-ups

10 rounds for time

8 Ground-to-Overheads (95/65 lb) • 10 Bar-Facing Burpees

5 rounds for time

800m Run • 5 Rope Climbs (15 ft) • 50 Push-ups

5 cycles of AMRAP 3 minutes (1 min rest between)

3 Power Cleans (135/95 lb) • 6 Push-ups • 9 Air Squats

7 rounds for time

7 Handstand Push-ups • 7 Thrusters (135/95 lb) • 7 Knees-to-Elbows • 7 Deadlifts (245/165 lb) • 7 Burpees • 7 Kettlebell Swings (2 pood/1.5 pood) • 7 Pull-ups

21 Thrusters (115/75 lb) • 12 Rope Climbs (15 ft) or 42 Pull-ups • 15 Thrusters (115/75 lb) • 9 Rope Climbs (15 ft) or 36 Pull-ups • 9 Thrusters (115/75 lb) • 6 Rope Climbs (15 ft) or 24 Pull-ups

5 rounds for time

22 Kettlebell Swings (70/53 lb) • 22 Box Jumps (24/20 in) • 400m Run • 22 Burpees • 22 Wall Ball Shots (20/14 lb)

7 rounds for time

15 Kettlebell Swings (53/35 lb) • 15 Power Cleans (95/65 lb) • 15 Box Jumps (24/20 in)

3 rounds for time

30 Wall Ball Shots (20/14 lb) • 30 Sumo Deadlift High-pulls (75/55 lb) • 30 Box Jumps (20 in) • 30 Push Press (75/55 lb) • 400m Run • 30 Calorie Row

Frequently Asked Questions