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10 Barbell Crossfit Workouts to Build Strength and Muscle

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)
barbell CrossFit workoutsSource: Photo courtesy of CrossFit Inc.

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)

* CrossFit Cardiff Hero WOD.

barbell abs exercisesSource: Courtesy of CrossFit Inc.

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.

* Iron Roots Workout.

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.

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