Crossfit

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Crossfit - JEFIT

Cutting

Advanced

Barbell

Plan Details

The Crossfit routine by DavidIQ is a 39 day workout plan. It is an advanced level plan to achieve cutting fitness goals.

Crossfit WODs

Routine detail

Any

Otis (AMRAP15) - 1.5BW DL & Squats, 3/4BW SP

Est. 12 min

3 exercises

Barbell Squat

6 Sets x 1,2,3,4,5,6 Reps

Barbell Military Press

6 Sets x 1,2,3,4,5,6 Reps

Barbell Deadlift

6 Sets x 1,2,3,4,5,6 Reps

Any

Workout 16.5

Est. 29 min

2 exercises

Barbell Thruster

7 Sets x 21,18,15,12,9,6,3 Reps

Burpee

7 Sets x 21,18,15,12,9,6,3 Reps

Any

Timed (Rx 95, 135, 185)

Est. 20 min

6 exercises

Barbell Military Press

1 Set x 21 Reps

400 Meter Run

1 Set

Barbell Push Press

1 Set x 15 Reps

400 Meter Run

1 Set

Barbell Jerk

1 Set x 9 Reps

400 Meter Run

1 Set

Any

Helen

Est. 20 min

3 exercises

400 Meter Run

3 Sets

Kettlebell Swing

3 Sets x 21 Reps

Pull-Up

3 Sets x 12 Reps

Any

Workout 17.1/21.2 (20 min cap)

Est. 25 min

2 exercises

Dumbbell Snatch

5 Sets x 10,20,30,40,50 Reps

Burpee Box Jumps

5 Sets x 15 Reps

Any

Swing & Trot (Rx 70lbs)

Est. 28 min

8 exercises

Kettlebell Swing

1 Set x 45 Reps

400 Meter Run

1 Set

Kettlebell Swing

1 Set x 35 Reps

800 Meter Run

1 Set

Kettlebell Swing

1 Set x 25 Reps

1,200 Meter Run

1 Set

Kettlebell Swing

1 Set x 15 Reps

1,600 Meter Run

1 Set

Any

WOD 180917 (Rx 135lbs)

Est. 26 min

2 exercises

Barbell Squat

10 Sets x 10 Reps

100 Meter Run

10 Sets

Any

WOD 180908 (1 rep/min)

Est. 45 min

3 exercises

Barbell Snatch

11 Sets x 1 Reps

Barbell Clean

5 Sets x 1 Reps

Barbell Deadlift

26 Sets x 1 Reps

Any

Sham (RX BW)

Est. 16 min

2 exercises

Barbell Deadlift

7 Sets x 11 Reps

100 Meter Run

7 Sets

Any

Mr. Joshua (Rx 250lbs)

Est. 29 min

3 exercises

400 Meter Run

5 Sets

GHD Sit-ups

5 Sets x 30 Reps

Barbell Deadlift

5 Sets x 15 Reps

Any

Workout 18.1 (AMRAP20)

Est. 21 min

3 exercises

Toes to Bar

7 Sets x 8 Reps

Dumbbell Hang Clean and Jerk

7 Sets x 5 Reps

14 Calorie Row

7 Sets

Any

WOD 181216 (Rx 135lbs)

Est. 21 min

2 exercises

400 Meter Run

5 Sets

Barbell Overhead Squat

5 Sets x 10 Reps

Any

Otis (Rewind) - 1BW DL & Squats, 1/2BW SP

Est. 29 min

3 exercises

Barbell Squat

7 Sets x 7,6,5,4,3,2,1 Reps

Barbell Military Press

7 Sets x 7,6,5,4,3,2,1 Reps

Barbell Deadlift

7 Sets x 7,6,5,4,3,2,1 Reps

Any

Diane

Est. 25 min

2 exercises

Barbell Deadlift

3 Sets x 21,15,9 Reps

Handstand Push-Up

3 Sets x 21,15,9 Reps

Any

4 rounds for time (Rx 95)

Est. 33 min

3 exercises

400 Meter Run

4 Sets

GHD Sit-ups

4 Sets x 20 Reps

Barbell Clean

4 Sets x 20 Reps

Any

Hotshots 19 (Rx 135)

Est. 63 min

4 exercises

Bodyweight Squat

6 Sets x 30 Reps

Barbell Clean

6 Sets x 19 Reps

Pull-Up

6 Sets x 7 Reps

400 Meter Run

6 Sets

Any

Helen - Pyramid Double

Est. 36 min

9 exercises

1,200 Meter Run

1 Set

Kettlebell Swing

1 Set x 63 Reps

Pull-Up

1 Set x 36 Reps

800 Meter Run

1 Set

Kettlebell Swing

1 Set x 42 Reps

Pull-Up

1 Set x 24 Reps

400 Meter Run

1 Set

Kettlebell Swing

1 Set x 21 Reps

Pull-Up

1 Set x 12 Reps

Any

WOD 181003 (Rx 225lbs)

Est. 22 min

2 exercises

Barbell Squat

3 Sets x 21,15,9 Reps

GHD Sit-ups

3 Sets x 42,30,18 Reps

Any

WOD 190215 (Rx Bench 1xBW, DB row 40lbs x20 ea)

Est. 25 min

3 exercises

Barbell Bench Press

3 Sets x 15 Reps

Dumbbell One-Arm Row

3 Sets x 20 Reps

1000 Meter Row

3 Sets

Any

Linda ?

Est. 62 min

3 exercises

Barbell Deadlift

10 Sets x 10,9,8,7,6,5,4,3,2,1 Reps

Barbell Bench Press

10 Sets x 10,9,8,7,6,5,4,3,2,1 Reps

Barbell Clean

10 Sets x 10,9,8,7,6,5,4,3,2,1 Reps

Any

Lynne (BW)

Est. 23 min

2 exercises

Barbell Bench Press

1 Set

Pull-Up

1 Set

Any

WOD 180923 (Rx 225lbs)

Est. 20 min

2 exercises

Pull-Up

3 Sets x 21,15,9 Reps

Barbell Deadlift

3 Sets x 21,15,9 Reps

Any

Linda ? (Light)

Est. 50 min

3 exercises

Barbell Deadlift

10 Sets x 10,9,8,7,6,5,4,3,2,1 Reps

Barbell Bench Press

10 Sets x 10,9,8,7,6,5,4,3,2,1 Reps

Barbell Clean

10 Sets x 10,9,8,7,6,5,4,3,2,1 Reps

Any

WOD 180822 (Rx 225lbs + 400m)

Est. 21 min

2 exercises

Barbell Deadlift

4 Sets x 21,18,15,12 Reps

400 Meter Run

4 Sets

Any

Fran (Rx 95)

Est. 15 min

2 exercises

Barbell Thruster

3 Sets x 21,15,9 Reps

Pull-Up

3 Sets x 21,15,9 Reps

Any

Grace (Rx 135 AFAP)

Est. 6 min

1 exercise

Barbell Clean and Jerk

1 Set x 30 Reps

Any

Workout 18.0 (Rx 50lb)

Est. 15 min

2 exercises

Dumbbell Snatch

3 Sets x 21,15,9 Reps

Burpee

3 Sets x 21,15,9 Reps

Any

WOD 180406 (Rx 35)

Est. 16 min

2 exercises

Dumbbell Thruster

3 Sets x 30,20,10 Reps

Toes to Bar

3 Sets x 30,20,10 Reps

Any

WOD 180710 (Rx 275lbs) aka 2008 CrossFit Games Workout B

Est. 18 min

2 exercises

Barbell Deadlift

5 Sets x 5 Reps

Burpees

5 Sets x 10 Reps

Any

Up and down the ladder (Rx 30lbs)

Est. 23 min

3 exercises

Burpees

19 Sets x 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,5,5,5,5 Reps

Dumbbell Thruster

19 Sets x 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,5,5,5,5 Reps

Sit-Up

19 Sets x 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,5,5,5,5 Reps

Any

WOD 160816 (Rx 35lbs)

Est. 30 min

2 exercises

Dumbbell burpee hang squat clean thruster

7 Sets x 21,18,15,12,9,6,3 Reps

Pull-Up

7 Sets x 21,18,15,12,9,6,3 Reps

Any

WOD 181218 (Rx 75lbs)

Est. 17 min

3 exercises

400 Meter Run

5 Sets

Barbell Thruster

5 Sets x 15 Reps

Burpees

5 Sets x 10 Reps

Any

Isabel (Rx 135lbs)

Est. 7 min

1 exercise

Barbell Snatch

1 Set x 30 Reps

Any

WOD 190413 (Rx 135lbs)

Est. 18 min

3 exercises

Barbell Deadlift

5 Sets x 9 Reps

Barbell Squat Cleans

5 Sets x 5 Reps

Barbell Thruster

5 Sets x 3 Reps

Any

Workout 20.1 (10 rounds, 15 mins max, Rx 95lbs)

Est. 17 min

2 exercises

Barbell Snatch

5 Sets x 8 Reps

Barbell-Facing Burpee

5 Sets x 10 Reps

Any

WOD 190503

Est. 25 min

3 exercises

Barbell Bench Press

4 Sets x 21 Reps

Pull-Up

4 Sets x 15 Reps

400 Meter Run

4 Sets

Any

WOD 220117 (AMRAP15 - increase distance by 50 meters)

Est. 16 min

2 exercises

Barbell Deadlift

7 Sets x 1 Reps

Treadmill Running - Incremental

7 Sets

Any

Workout 22.2 (RX 225lbs, AMRAP10)

Est. 18 min

2 exercises

Barbell Deadlift

19 Sets x 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,5,5,5,5 Reps

Barbell-Facing Burpee

19 Sets x 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,5,5,5,5 Reps

Any

Nancy (Rx 95lbs)

Est. 25 min

2 exercises

400 Meter Run

5 Sets

Barbell Overhead Squat

5 Sets x 15 Reps

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