20-Minute AMRAP Challenges – A Vital Time Domain Every CrossFit Athlete needs to Train

12. Deck of Fitness by Sam Briggs

AMRAP in 20 minutes

Pull a random card and perform the number of reps of the corresponding movement for that card.

  • Hearts = Push-Ups
  • Spades = Jump Lunges
  • Diamonds = Sit-Ups
  • Clubs = Air Squats
  • Jokers = 15 Burpees

Where:

  • Aces = 1 rep
  • Jack = 11
  • Queen = 12
  • King = 13 reps

Start a 20-minute clock and immediately pull a random card from the deck. Perform the number of reps of the corresponding movement for that card. One you’ve completed the first card’s task, draw another card and perform the corresponding movements. As many (cards) as possible in 20 minutes.

 

View this post on Instagram

 

A post shared by Samantha Briggs (@bicepslikebriggs)

13. CrossFit Hero WOD Nate

AMRAP 20

  • 2 Muscle-Ups
  • 4 Handstand Push-Ups
  • 8 Kettlebell Swings (2/1.5 pood)

14. Bergeron Open Test

AMRAP in 20 minutes

  • 50 Wall Ball Shots (20/14 lb)
  • 50 Double-Unders
  • 40 Box Jumps
  • 40 Toes-to-Bars
  • 30 Chest-to-Bar Pull-Ups
  • 30 Burpees
  • 20 Power Cleans (145/100 lb)
  • 20 Jerks (145/100 lb)
  • 10 Power Snatches (145/100 lb)
  • 10 Muscle-Ups

Ben Bergeron, owner of Community Fitness New England (and coach of multiple CrossFit Games champions) developed this workout as a test to prepare athletes for the CrossFit Open.

15. 200708 Workout of the Day

As many rounds as possible in 20 minutes of:

  • 5 Strict Weighted Pull-Ups
  • 10 Weighted Sit-Ups
  • 15 Dumbbell Squats

♀ 25-lb. DBs ♂ 35-lb. DBs

Use a single DB for the pull-ups and sit-ups and two for the squats.

 

View this post on Instagram

 

A post shared by CrossFit Training Department (@crossfittraining)

Intended stimulus: The main focus in this WOD is to challenge the strength and muscular endurance of the shoulder, core and thigh muscles. (by Reza Dehghanzadehsuraki)

Athletes should complete 7+ rounds of this WOD. Advanced athletes may complete 12+ rounds.

16. Partner AMRAP WOD

AMRAP 20

  • 10 Pull-ups
  • 15 Burpees
  • 20 Wall Balls (20/14lb)
  • 30 Overhead Dumbbell Lunges (50/35lb)

This workout will mainly challenge your midline stability and shoulders.

leg workoutsSource: Photo courtesy of CrossFit Inc

Latest articles

Related news