Barbell CrossFit workouts are a great way to test and build your strength. Have a look through the WODs below and find your next workout. From AMRAPS to chippers and barbell complexes, there is something for CrossFit athletes of all ability levels.
Barbell CrossFit Workouts
1. DT
5 Rounds for Time:
- 12 Deadlifts (155/105 lb)
- 9 Hang Power Cleans (155/105 lb)
- 6 Push Jerks (155/105 lb)
Good score for DT:
– Beginner: 15-19 minutes
– Intermediate: 10-14 minutes
– Advanced: 6-9 minutes
– Elite: <5 minutes
Scaling A
- 12 Deadlifts (75/55 lb)
- 9 Hang Power Cleans (75/55 lb)
- 6 Push Jerks (75/55 lb)
Scaling B
- 12 deadlifts (45/35 lb)
- 9 muscle cleans (45/35 lb)
- 6 strict shoulder presses (45/35 lb)
2. Linda – Barbell Crossfit Workouts
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
- Deadlift (150% bodyweight)
- Bench press (bodyweight)
- Clean (75% bodyweight)
This is one of those barbell CrossFit workouts that you need to have a big and empty gym to do it. Use three separate barbells for this workout as the weight on each barbell will be different and you want to finish the workout in as little time as possible.
Good score for Linda:
– Beginner: 28-32 minutes
– Intermediate: 19-25 minutes
– Advanced: 14-17 minutes
– Elite: <13 minutes
3. Incredible Hulk
AMRAP in 20 minutes:
- 5 Deadlifts (115/75 lb)
- 5 Hang Power Cleans (115/75 lb)
- 5 Front Squats (115/75 lb)
- 5 Push Press (115/75 lb)
- 5 Back Squat (115/75 lb)
4. Bergeron Beep Test
EMOM for as long as possible:
- 7 Thrusters (75/55 lb)
- 7 Pull-Ups
- 7 Burpees
Scaling A
- 5 Thrusters (75/55 lb)
- 5 Pull-Ups
- 5 Burpees
Scaling B
- 3 Thrusters (75/55 lb)
- 3 Pull-Ups
- 3 Burpees
* Workout by coach Ben Bergeron.
5. 9/11 Tribute
For time:
* Buy-in: 2,001 meter row
Directly into:
- 9 Wall Ball Shots (20/14 lb)
- 11 Bar Facing Burpees
- 9 Toes-to-Bar
- 11 Bar Facing Burpees
- 9 Snatches (175/125 lb)
- 11 Bar Facing Burpees
- 9 Box Jumps (36/30 in)
- 11 Bar Facing Burpees
- 9 Chest-to-Bar Pull-Ups
- 11 Bar Facing Burpees
- 9 Deadlifts (175/125 lb)
- 11 Bar Facing Burpees
- 9 Push Jerks (175/125 lb)
- 11 Bar Facing Burpees
- 9 Bar Muscle-Ups
- 11 Bar Facing Burpees
- 9 Kettlebell Swings (70/53 lb)
- 11 Bar Facing Burpees
- 9 Cleans (175/125 lb)
- 11 Bar Facing Burpees
* Cash-out: 343 double-unders
The rep scheme signifies:
– 2,001 metres for the year when it happened
– 9/11 reps scheme for the date of the attack
– 175 lb for the United Airlines Flight 175
– 125 lb for the number of deaths that occurred at the Pentagon
– 110 Bar Facing Burpees in total for the number of floors in each tower of the World Trade Center buildings
– 343 Double-Unders for the number of firefighters who lost their lives.
* Workout by Jamie Hagiya.
Barbell CrossFit Workouts
6. Tony Evans
AMRAP in 19 minutes:
- 27 calorie Row
- 11 Handstand Push-Ups
- 13 Power Cleans (50/35 kg)
7. Jimmy – Barbell CrossFit Workouts
AMRAP in 30 minutes:
- 5 Deadlifts (120/90 kg)
- 7 Pull-Ups
- 9 Push-Ups
8. Filthy Fifty
For time:
- 50 Box Jumps (24/20 in)
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings (1/.75 pood)
- 50 Walking Lunge Steps
- 50 Knees-to-Elbows
- 50 Push Presses (45/35 lb)
- 50 Back Extensions
- 50 Wall Ball Shots (20/14 lb)
- 50 Burpees
- 50 Double-Unders
Good score for Filthy Fifty:
– Beginner: 24-30 minutes
– Intermediate: 19-23 minutes
– Advanced: 15-18 minutes
– Elite: <14 minutes
9. Oscar Grant
AMRAP in 22 minutes:
- 11 Deadlifts (135/95 lb)
- 4 Hang Squat Cleans + Front Squats (135/95 lb)
- 25 V-Ups
The rep scheme signifies:
– 22 minutes for the age of Oscar when he died
– 11 Deadlifts for the total months served by officer Mehserle for the murder of Grant
– 4 complexes for the age of Grant’s daughter when her father was taken from her.
– 25 V-Ups for the age of Grant’s girlfriend when she was made a single mother.
10. Speed Run
AMRAP in 9 minutes:
- 3 Power Cleans (135/95 lb)
- 3 Front Squats (135/95 lb)
- 3 Push Jerks (135/95 lb)
- 9 calorie Assault Air Bike
* Workout designed by Assault Fitness.
FAQ: Barbell CrossFit Workouts to Build Strength and Muscle
What are the benefits of incorporating barbell exercises in CrossFit workouts?
Barbell exercises in CrossFit workouts are excellent for building both strength and muscle mass. They engage multiple muscle groups, enhance functional fitness, and improve overall athletic performance by increasing power, endurance, and stability.
How often should I perform barbell CrossFit workouts?
For optimal results, incorporate barbell workouts 3-4 times a week, allowing for rest and recovery days in between to prevent overtraining and reduce the risk of injury.
Are these workouts suitable for beginners?
Yes, but beginners should start with lighter weights and focus on mastering proper form before progressing to heavier loads. It’s advisable to seek guidance from a coach to ensure exercises are performed safely and effectively.
What is the structure of a typical barbell CrossFit workout?
A typical structure includes a warm-up, the main workout (which may be a set number of rounds or as many rounds as possible within a timeframe), and a cool-down. Main exercises often feature compound movements like squats, deadlifts, presses, and cleans.
Can these workouts help in weight loss as well?
Yes, barbell CrossFit workouts can aid in weight loss by increasing metabolic rate, building muscle (which in turn burns more calories at rest), and incorporating high-intensity intervals that boost cardiovascular fitness and fat burning.
What should I consider before starting a barbell CrossFit program?
Before starting, ensure you have a good base level of fitness, understand the correct form for barbell lifts, and have access to proper equipment. It’s also beneficial to consult with a fitness professional to tailor the program to your specific goals and abilities.
image sources
- Portfolio: Photo courtesy of CrossFit Inc.
- Camille-leblanc-crossfit-barbell-workouts: CrossFit Inc
