Crossfit Barbell Workouts to Improve Strength and Build Muscle for Athletes

5. CrossFit Barbell Workouts – TTTTD35

EMOM For Total Load in 10 minutes
Odd Minutes:
25 Double-Unders
6 Bar Facing Burpees
1 Clean
Even Minutes:
Rest
Work must be completed within the minute. If you make your lift you MUST add weight with a minimum of 5 lb increase. If you miss you can try again at that same weight within the minute. If you fail to complete a clean within the minute, you can drop weight for your next minute.

Score is the sum of 5 successful lifts. Tiebreak is the heaviest lift out of the 5 successful lift.

Scaling

EMOM For Total Load in 10 minutes
Odd Minutes:
25 Single-Unders
6 Bar Facing Burpees
1 Clean

Even Minutes:
Rest

6. CrossFit Barbell Workouts – JACKHAMMER

Every 3 minutes For as Long as Possible
12 Deadlifts (205/135 lb)
6 Strict Handstand Push-Ups
12 Hand Release Push-Ups
18 Burpees
With a running clock, every 3 minutes perform the prescribed work for as long as possible. Once the athlete fails to complete the prescribed work in the 3-minute window, the workout is done.

Score is the total number of rounds and repetitions completed.

Source: Photo courtesy of CrossFit Inc.

CrossFit Barbell Workouts Tips and Strategy

2-3 rounds will be a solid and worthwhile effort. However, many of you may achieve much more than that. Think of having the ability to get all the reps unbroken for a few rounds as a good starting point.

CrossFit Barbell Workouts Scaling Options

Scale the loading and reps to allow 2:00-2:30 minutes of work and 1:00-0:30 minutes of rest to start. Kipping is not an option.

If you need to scale the Strict Handstand Push-Ups, use a Pike Push-Up or a seated Dumbbell Strict Press.

CrossFit Barbell Workouts

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