Crossfit Barbell Workouts to Improve Strength and Build Muscle for Athletes

3. CrossFit Barbell Workouts – PECAN PIE

Every 3 Minutes on the Minute in 15 minutes
3 Cleans (255/165 lb)
6 Bar Muscle-Ups
9 Bar Facing Burpees
Complete all 3 movements within a 3-minute window and rest the remaining time. Complete 5 total rounds.

Source: Stevie D Photography

Scoring

Not scored. Just finished Rx, Intermediate or Scaled.

Scaling

Intermediate
Option A:
Every 3 Minutes on the Minute in 15 minutes
3 Cleans (225/115 lb)
6 Banded Bar Muscle-Ups
9 Step Over the Bar Burpees

Option B:
Every 3 Minutes on the Minute in 15 minutes
3 Cleans (185/95 lb)
6 Chest-to-Bar Pull-Ups
9 Step Over the Bar Burpees

Beginner
Every 3 Minutes on the Minute in 15 minutes
3 Cleans (95/65 lb)
6 Ring Rows
9 Burpees

4. CrossFit Barbell Workouts – BIRD BOX

For Time
5,000/4,000 meter Row
Every 4 minutes perform 20 Shoulder-to-Overheads (135/95 lb)
The athlete begins rowing until the 4:00 minute mark. The athlete gets off of the rower and performs 20 shoulder-to-overheads. After completing 20 reps, the athlete continues to accumulate meters on the rower. The workout is done when the athlete accumulates 5,000 m.

Source: BOXROX

Scaling

Intermediate
For Time
EMOM

*Perform every 4 minutes.

Beginner
For Time
2000 meter Row
12 Shoulder-to-Overheads (65/45 lb)*

*Perform every 4 minutes.