Add these Interval Training CrossFit Workouts into your training. Each WOD is partitioned into several intervals involving rest or short transition periods and each will test and improve your fitness in a unique way.
Coach to Katrin Davidsdottir, Cole Sager and Brooke Wells, Ben Bergeron is one of the best CrossFit coaches on the planet. A bestselling author, TED Speaker, owner of Community Fitness New England and Comptrain, his tactics and programming skills have helped multiple CrossFit Games athletes to win at the highest level.
Now you understand his philosophy its time to try his workouts.
INTERVAL TRAINING CROSSFIT WORKOUTS – ADDERALL
AMRAP in 27 minutes
From 0:00-10:00:
- 1 mile Run
- Max Clean-and-Jerks (135/95 lb)
Rest from 10:00-13:00
From 13:00-20:00:
- 800 meter Run
- Max Power Snatches (115/80 lb)
Rest from 20:00-23:00
From 23:00-27:00:
- 400 meter Run
- Max Thrusters (95/65 lb)
In this benchmark workout, athletes are working with several different windows of time. In the first 10 minute window, athletes will complete a 1 mile run (with an 8:30 time cap). Following the mile run, they will complete as man clean and jerks as possible with the remaining time.
Athletes will then rest for 3 minutes before completing the next 7-minute window. During this window, they will complete an 800-meter run and max power snatches in the remaining time. Following another 3 minute rest, they will have 4 minutes to complete a 400-meter run and max thrusters in the remaining time.
The three barbell movement are the scores, all scored separately. Athletes should change out weight and record scores up during rest periods.
Scaling: Weight on the barbells should be something that athletes could complete at least 15+ reps unbroken when fresh.
If athlete’s best mile is above 8:30, the mile run can be shortened to 1,200 meters to allow for sufficient time on the barbell.
INTERVAL TRAINING CROSSFIT WORKOUTS – DEAD BROKE
Three 5-Minute AMRAPs in 25 minutes
Part A
From 0:00-5:00:
Buy-In:
- 50/35 calorie Row
Then, AMRAP of:
- 12 Deadlifts (225/155 lb)
- 8 Box Jump Overs (24/20 in)
Rest 5 minutes
Part B
From 10:00-15:00:
Buy-In:
- 35/25 calorie Row
Then, AMRAP of:
- 8 Deadlifts (265/185 lb)
- 8 Box Jump Overs (24/20 in)
Rest 5 minutes
Part C
From 20:00-25:00:
Buy-In:
- 20/15 calorie Row
Then, AMRAP of:
- 4 Deadlifts (315/220 lb)
- 8 Box Jump Overs (24/20 in)
WATER BREAK
Three 4-minute AMRAPs in 20 minutes
From 0:00-4:00, AMRAP of:
- 27 Hang Power Cleans (115/85 lb)
- 27 Lateral Burpees Over Rower
- 27/21 calorie Row
Rest 4 minutes
Then, from 8:00-12:00, AMRAP of:
- 21 Hang Power Cleans (135/95 lb)
- 21 Lateral Burpees Over Rower
- 21/15 calorie Row
Rest 4 minutes
Then, from 16:00-20:00, AMRAP of:
- 15 Hang Power Cleans (155/105 lb)
- 15 Lateral Burpees Over Rower
- 15/12 calorie Row
INTERVAL TRAINING CROSSFIT WORKOUTS – SCARFACE
For Time
2 Rounds of:
- 8 Power Snatches (175/125 lb)
- 8 Bar-Facing Burpees
Then, 2 Rounds of:
- 8 Power Snatches (155/105 lb)
- 8 Bar-Facing Burpees
Finally, 2 Rounds of:
- 8 Power Snatches (135/95 lb)
- 8 Bar-Facing Burpees
INTERVAL TRAINING CROSSFIT WORKOUTS – PINEAPPLE EXPRESS
Three Parts With a Running Clock for Time
Part A
On the 0:00, perform:
- 75/50 calorie Assault Bike
- 50 Strict Handstand Push-Ups
Time Cap: 12 minutes
Part B
On the 15:00, perform:
- 50-35-20 GHD Sit-Ups
- 100 foot Handstand Walk (after each set)
Time Cap: 12 minutes
Part C
On the 35:00, 3 Rounds of:
- 400 meter Run
- 21 Lateral Barbell Burpees
INTERVAL TRAINING CROSSFIT WORKOUTS – UNDERCOVER
For Time
3 Rounds of:
- 15 Power Cleans (135/95 lb)
- 20 Push-Ups
Then, 2 Rounds of:
- 27/21 calorie Row
- 75 Double-Unders
Finally, 1 Round of:
- 50/35 calorie Assault Bike
Do not rest between sections of the workout. Complete each section in order before moving immediately to the next. Score is the time it takes to complete all of the work.
INTERVAL TRAINING CROSSFIT WORKOUTS – GIRLS GONE WILD
3 Workouts, Each For Time
“Fran” at 0:00:
21-15-9 Reps of:
Then, “Diane” at 4:00:
21-15-9 Reps of:
- Deadlifts (225/155 lb)
- Handstand Push-Ups
Finally, “Amanda” at 8:00:
9-7-5 Reps of:
- Ring Muscle-Ups
- Squat Snatches (135/95 lb)
With a running clock complete each of the three workouts, “Fran,” “Diane,” and “Amanda,” back-to-back-to-back, resting between each until the clock says to start the next workout. Score each workout separately, for time.
INTERVAL CROSSFIT WORKOUTS – ALWAYS REMEMBERED
For Time (with a Partner)
Cash-In:
- 2000 meter Row
Then, 4 Rounds of:
- 9 Rope Climbs
- 11 Bear Complexes (135/95 lb)
Cash-Out:
- 2977 meter Row
One “Bear Complex” consists of the following: 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, and 1 Push Press.
One athlete works at a time. Partition the work between partners as needed. Rows bookend the four rounds.
https://youtu.be/Dh_IBT0ujs4
Enjoyed these workouts? Try these Strict Press or Sit Ups WODs.
