10 CrossFit Barbell Workouts to Build Strength and Endurance

crossfit barbell workouts

Barbell CrossFit workouts push the boundaries of strength and endurance, combining high-intensity functional movements with challenging weightlifting techniques.

From deadlifts to push jerks, these workouts are designed to test both physical power and mental resilience.

Whether you’re a beginner or an elite athlete, barbell-focused routines offer scalable options to match your fitness level while delivering results.

CrossFit’s dynamic nature ensures no two sessions are alike, keeping workouts engaging and effective. The barbell, a cornerstone of this training style, is built to handle the intensity of high-repetition movements and Olympic lifts.

It’s not just about lifting heavy—it’s about mastering form, building muscle, and improving overall performance. For those ready to take their training to the next level, barbell CrossFit workouts offer the perfect blend of strength and strategy.

1. DT

DT is a grueling CrossFit barbell workout designed to test strength and stamina. Athletes perform 5 rounds of 12 deadlifts, 9 hang power cleans, and 6 push jerks at 155 lbs for men and 105 lbs for women.

Scaling options allow beginners to reduce the weight to 75 lbs/55 lbs or 45 lbs/35 lbs. Scaling B substitutes muscle cleans for hang cleans and strict shoulder presses for push jerks.

Completion time often reflects athlete proficiency. Beginners average 15-19 minutes, while intermediates finish in 10-14 minutes. Advanced athletes complete DT in 6-9 minutes, with elite times under 5 minutes.

2. Linda – Barbell Crossfit Workouts

Linda focuses on strength, endurance, and effective weightlifting techniques. This workout includes a descending rep scheme of 10-9-8-7-6-5-4-3-2-1 for deadlifts, bench presses, and cleans performed at 150%, 100%, and 75% of bodyweight respectively. Each exercise requires a specific loaded barbell to complete efficiently.

Beginners typically finish in 28-32 minutes, while intermediate athletes complete it in 19-25 minutes.

Advanced athletes achieve times between 14-17 minutes, and elite athletes aim for under 13 minutes. Larger gym spaces are essential due to the need for multiple barbells.

3. Incredible Hulk

The “Incredible Hulk” workout combines strength and endurance through varied barbell movements.

It consists of 5 deadlifts, 5 hang power cleans, 5 front squats, 5 push presses, and 5 back squats using 115 lb for men and 75 lb for women. Athletes repeat these movements for as many rounds as possible (AMRAP) within 20 minutes.

Each exercise targets multiple muscle groups, promoting full-body engagement. This workout challenges grip strength, muscular stamina, and cardiovascular capacity. Scaling is available by adjusting the weight, ensuring accessibility for all fitness levels.

4. Bergeron Beep Test

The Bergeron Beep Test challenges athletes with an every minute on the minute (EMOM) format. Each minute includes 7 thrusters at 75/55 lbs, 7 pull-ups, and 7 burpees. Athletes repeat this sequence for as many minutes as possible until failure.

To accommodate different skill levels, it offers two scaling options. Scaling A reduces the reps to 5 per movement, while Scaling B further lowers the count to 3 reps for thrusters, pull-ups, and burpees.

This workout tests endurance, muscular stamina, and mental resilience by maintaining high intensity.

5. 9/11 Tribute

9/11 Tribute crossfit barbell workouts

This workout honors the victims of 9/11 through its structure and intensity. Athletes complete 9 movements with 11 reps each, using a 155 lb barbell for men and 105 lb for women.

The sequence includes deadlifts, power cleans, front squats, push presses, back squats, thrusters, hang power cleans, shoulder-to-overhead presses, and push jerks. Adjustments to weights cater to individual fitness levels.

Each movement reflects a test of strength, coordination, and endurance. Beginners often finish in 25-30 minutes, intermediates in 20-25 minutes, and advanced athletes in under 20 minutes. The heavy barbell loads require proper form for efficiency and safety.

6. Tony Evans

Tony Evans is a high-intensity CrossFit workout designed to challenge stamina and skill. This 19-minute AMRAP includes three movements: a 27-calorie row, 11 handstand push-ups, and 13 power cleans at 50 kg for men and 35 kg for women.

Athletes perform these exercises in sequence, maximizing rounds completed within the time frame.

The calorie row targets cardiovascular capacity, while handstand push-ups build upper body strength and balance.

Power cleans combine explosive strength with technical precision, focusing on coordination and speed. Scaling options, like modifying the handstand push-ups, ensure inclusiveness for all fitness levels.

7. Jimmy – Barbell CrossFit Workouts

Jimmy offers a high-intensity AMRAP performed across 30 minutes. It includes 5 deadlifts at 120 kg for men and 90 kg for women, 7 pull-ups, and 9 push-ups.

This structure tests both muscle endurance and cardiovascular strength. Athletes aim to complete as many rounds as possible within the time limit.

Scaling options such as reducing weights or substituting strict pull-ups with band-assisted ones make it accessible to different fitness levels.

Consistent pacing and maintaining proper form enhance performance and reduce injury risk during this barbell-centered workout.

8. Filthy Fifty

Filthy Fifty combines 10 exercises with 50 reps each, creating a high-intensity challenge. It includes box jumps, jumping pull-ups, kettlebell swings, walking lunges, knees-to-elbows, push presses, back extensions, wall balls, burpees, and double-unders.

Beginners usually complete it in 24-30 minutes, focusing on moderate pacing and manageable scaling. Intermediate athletes finish between 19-23 minutes by optimizing transitions and sustaining effort.

Advanced participants can achieve times ranging from 15-18 minutes, using speed and efficiency to minimize downtime. Proper form ensures effectiveness and reduces injury risks during this demanding workout.

9. Oscar Grant

The workout honors Oscar Grant through symbolic movements and a 22-minute AMRAP format. Eleven deadlifts at 135/95 lb represent the 11 months officer Mehserle served for Grant’s murder.

Four hang squat clean and front squat complexes at 135/95 lb signify the age of Grant’s daughter when she lost her father.

Athletes continue with 25 V-Ups, reflecting the age of Grant’s girlfriend when she became a single mother. Each movement carries significant weight and meaning, making this a powerful workout both physically and emotionally.

Prioritizing form, particularly for movements like hang squat cleans and V-Ups, ensures effectiveness and safety.

10. Speed Run

Athletes aim to complete as many rounds as possible in 9 minutes, maximizing intensity and effort. The workout includes 3 power cleans, 3 front squats, and 3 push jerks, all performed at 135 lbs for men or 95 lbs for women.

Following this, participants tackle a 9-calorie push on the Assault Air Bike. Each movement targets strength, endurance, and power.

Precision in transitioning between exercises helps maintain momentum. Scaling the weight ensures accessibility for varying skill levels, while focusing on proper form prevents injury risks. Strategies like steady pacing and efficient breathing enhance performance.

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