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17 Brutal Upper Body Workouts for CrossFit Athletes and Fitness Fanatics

Use these upper body workouts to build strength in your arms, shoulders and chest, test your fitness and challenge yourself.

6 “BERRY”

10 Rounds for Time (with a Partner)

  • 300 meter Ski Erg
  • 20 Wall Ball Shots (20/14 lb)
  • 25 meter Sled Pulls

Time Cap: 60 minutes

Berry is a Hyrox Doubles Workout, that you should complete in a 2-person-team. One round consists of 300 meter Ski Erg, 20 Wall Ball Shots, and 25 meter Sled Pull. DOUBLES-Team-Member 1 (DTM) completes one entire round, then DTM2 completes another entire round. Continue this until you completed 10 rounds total. The time cap for BERRY is 60 minutes.

Score is the time on the clock when the last round of the Sled Pull is completed.

Scaling Options: Reduce reps and distances by half.

CrossFit Games 2019 sprint couplet

7 “TTTTD76”

For Time

  • 15 Chest-to-Bar Pull-Ups
  • 30 foot Single-Arm Overhead Walking Lunges (50/35 lb)
  • 16 Squat Snatches (95/65 lb)
  • 15 Chest-to-Bar Pull-Ups
  • 30 foot Single-Arm Overhead Walking Lunges (50/35 lb)
  • 12 Squat Snatches (135/95 lb)
  • 15 Chest-to-Bar Pull-Ups
  • 30 foot Single-Arm Overhead Walking Lunges (50/35 lb)
  • 8 Squat Snatches (185/125 lb)
  • 15 Chest-to-Bar Pull-Ups
  • 30 foot Single-Arm Overhead Walking Lunges (50/35 lb)
  • 4 Squat Snatches (225/155 lb)

Time Cap: 16 minutes

With a running clock, as fast as possible complete the prescribed work in the order written.

Score is the time on the clock when the last round of the Squat Snatches is completed.

Scaling Options

Suggested %’s for Snatch weight: 35%, 45%, 65%, 75% of 1RM Squat Snatch.

Tia-Clair-Toomey-SnatchSource: Rehband

8 UPPER BODY WORKOUTS: “MAXWELL”

12 Rounds for Time

  • 11 Push-Ups
  • 22 Air Squats
  • 7 Burpee Pull-Ups

Wear a Weight Vest (20/14 lb)

With a running clock, as fast as possible complete the prescribed work in the order written for 12 rounds.

Score is the time on the clock when the last round of the Burpee Pull-Ups is completed.

9 “ROAD WARRIOR”

2 Rounds for Time

  • 5 Push-Ups
  • 20 Kettlebell Swings (24/16 kg)
  • 4 Push-Ups
  • 20 Kettlebell Swings (24/16 kg)
  • 3 Push-Ups
  • 20 Kettlebell Swings (24/16 kg)
  • 2 Push-Ups
  • 20 Kettlebell Swings (24/16 kg)
  • 1 Push-Up
  • 20 Kettlebell Swings (24/16 kg)

The Road Warrior is a 3-day workout series. This is the workout for the last day of the series. With a running clock, as fast as possible complete the prescribed work in the order written for 2 rounds.

Score is the time on the clock when the last round of the Kettlebell Swings is completed.

Crossfit is often about legs and core. These WODs are not. Not at all.

Check them and get ready to wear your tight shirts:

10 “UPPER BODY STRENGTH WOD”

5-10-15-20-15-10-5

  • Push-press
  • Ring dips
  • Push-ups
upper body strengthSource: RX'd Photography
WOD time!

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