These AMRAP CrossFit workouts will create powerful mental and physical conditioning. Included are WODs for beginner, scaled and RX athletes.
FOR ROUNDS/REPS (AMRAP) WODS
When a workouts is scored as “For Reps,” “For Rounds and Reps,” or “Max Reps,” the goal is to complete as many rounds/repetitions as possible (“AMRAP“) within a given amount of time.
This is also known as a “time priority” (as opposed to “task priority“) workout, because the goal is to do as much work as possible in a fixed amount of time.
The score for AMRAP workouts is expressed as the total number of repetitions completed (eg: 303 reps). Scores for AMRAP workouts that include repeating rounds may also be expressed, for simplicity, as the number of completed rounds plus repetitions of the last incomplete round (eg: 10+13).
Example: “AMRAP in 8 minutes, 5 pull-ups, 10 push-ups, 15 double-unders” means on an 8-minute clock, complete the 5 pull-ups, 10 push-ups, then 15 double-unders, then repeat that cycle until time is up. Record your score as the total rounds and repetitions completed by the 8-minute mark. A score of 10 rounds plus 3 pull-ups would be written as 303 reps (or 10+3).
AMRAP CrossFit Workouts – CINDY
- AMRAP in 20 minutes
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
On a 20-minute clock, perform as many rounds and reps as possible (AMRAP) of the work in the order written. 1 round is equal to 5 Pull-Ups, 10 Push-Ups, and 15 Air Squats.
Score is the total number of rounds and reps completed before the 20-minute clock stops.
Good Score for “Cindy” (source)
– Beginner: 11-12 rounds
– Intermediate: 13-17 rounds
– Advanced: 19-22 rounds
– Elite: 24+ rounds
If Rx pull-ups or Rx push-ups aren’t something you can do yet, choose a challenging scale that still allows you to reach full range of motion. Pull-ups where the chin never actually makes it over the bar or push-ups where the chest never touches the ground will not help you get any closer to an Rx pull-up or push-up. Full range of motion movement is better.
5 Ring Rows
10 Incline Box/Bench Push-Ups
15 Air Squats
AMRAP CrossFit Workouts – FIGHT GONE BAD
- 3 Rounds For Total Reps in 17 minutes
- 1 minute Wall Ball Shots (20/14 lb)
- 1 minute Sumo Deadlift High-Pulls (75/55 lb)
- 1 minute Box Jumps (20 in)
- 1 minute Push Press (75/55 lb)
- 1 minute Row (calories)
- 1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
Score is the total number of repetitions completed in the 3 rounds.
Good Score for “Fight Gone Bad”
– Beginner: 150-250 reps
– Intermediate: 250-350 reps
– Advanced: 350-450 reps
– Elite: 500+ reps
AMRAP CrossFit Workouts – Scaling
Most athletes should be able to stick with the interval pattern. Beginners should reduce the loading and height of the box. Intermediate athletes can handle the prescribed loading in this workout.
Men: 10-lb. ball to 9-ft., 45-lb. SDHP and press, 15-in. box
Women: 6-lb. ball to 9-ft., 35-lb. SDHP and press, 12-in. box