20 Minute CrossFit Workouts To Unleash To Beast Within

Get in, get done, and get out. That’s the idea behind this extensive list of 20 minute CrossFit workouts.

So get ready to sink your teeth into the good, the bad, and the damn right crazy world of my all time favorite 20 minute CrossFit workouts that are guaranteed to beat you to your knees.

Ready, steady, CrossFit…

 

What Is CrossFit?

In case you’ve been living under a rock for the past few years, CrossFit has become a worldwide phenomenon that challenges only the best of the best to be the fittest, strongest fastest, the most badass athletes on the planet.

It’s not uncommon to see professional CrossFit athletes bang out countless reps of heavy strength workouts, take on insane cardio challenges and ultimately hang themselves in the brink of death and beyond to hold the supreme bragging rights of being called the fittest on earth.

Due to the overwhelming sense of community, millions of wannabe CrossFitters have already flocked to the scene in a bid to change their lives to be a fitter, stronger, and ultimately better version of themselves.

With the added benefit of motivation, cardiovascular health, and a change in body composition that most people throw their best friend under a bus for.

Anyway, before you run away and never return let’s jump into the epic list of 20 minute CrossFit workouts we all love to hate.

20 Minute CrossFit Workouts To Unleash The Beast Within

 

CrossFit Workout 1: Cindy

First up on our list we have the lovely lady we all love to hate.

The “Cindy” workout has been around since 2005 and has since remained one of the most popular CrossFit workouts to date.

Here’s how to get down and dirty with Cindy.

You’re going to be performing as many rounds as possible (AMPAP) in 20 minutes of:

• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats.

That’s it…

Simply set your timer for 20 minutes and work your way through AMRAP of this classic workout.

Check out the video below to see the workout in action…

 

CrossFit Workout 2: Cindy XXX

I was originally going to stick this workout further down the list because quite frankly I don’t want you to sink before you can swim.

But I thought hey, let’s throw you in at the deep end and see if you can tread water.

Created in 2014, Cindy XXX is a variation of the previous 20 minute CrossFit workout, Cindy.

No surprise there.

And it pushes the boundaries of the original Cindy far beyond comprehension as you can clearly see below.

Here’s a breakdown of Cindy XXX…

AMRAP in 20 minutes of:

• 10 Pull-ups
• 20 Push-ups
• 30 Air Squats
• 15 Pull-ups
• 30 Push-ups
• 45 Air Squats
• 20 Pull-ups
• 40 Push-ups
• 60 Air Squats
• 25 Pull-ups
• 50 Push-ups
• 75 Air Squats
• 30 Pull-ups
• 60 Push-ups
• 90 Air Squats

I actually felt my nuts tighten as a wrote that.

Here’s a video of someone attempting Cindy XXX…

 

CrossFit Workout 3: Incredible Hulk

Nobody actually knows who first thought up this workout but since it’s release in December 2011, the Incredible Hulk has been a true test of metal for many barbell freaks alike.

All you need is a barbell, weights, and the will of a gladiator to get through this 20-minute beast

AMRAP in 20 Minutes of:

• 5 Deadlifts (115/75 lbs)
• 5 Hang Power Cleans (115/75 lbs)
• 5 Front Squats (115/75 lbs)
• 5 Push Press (115/75 lbs)
• 5 Back Squats (115/75 lbs)

Enjoy you’re 20 minutes of pure hell…

 

CrossFit Workout 4: Mary

This workout was originally posted as the WOD alongside Cindy in May 2005. And was named one the official girl’s workouts in the 2010 CrossFit journal.

AMRAP in 20 Minutes of:

• 5 Handstand Push-ups
• 10 Pistol Squats (Alternating)
• 15 Pull-ups

The Video below has been speeded up to avoid for your entertainment…

 

The push, pull and squat makes for an all-around complete full body workout that will test your limits to the max.

There is also a modified version of the workout for those of you not quite ready to tackle the big lady herself.

Mary beginner variation:

4 Rounds for time:

• 10 Jumping Pull-ups
• 20 Knee Push-ups
• 30 Squats

Have fun with this one…

 

CrossFit Workout 5: Mary XXX

To be honest, this workout is, in all honesty, goes beyond what most of us mere mortals are capable of.

Bet hey! if you’re feeling like amping it up and giving this on a whirl then, by all means, go for it.

Just don’t say I didn’t warn you.

AMRAP In 20 Minutes:

• 10 Handstand Push-ups
• 20 Pistol Squats (Alternating)
• 30 Pull-ups
• 15 Handstand Push-ups
• 30 Pistol Squats (Alternating)
• 45 Pull-ups
• 20 Handstand Push-ups
• 40 Pistol Squats (Alternating)
• 60 Pull-ups
• 25 Handstand Push-ups
• 50 Pistol Squats (Alternating)
• 75 Pull-ups
• 30 Handstand Push-ups
• 60 Pistol Squats (Alternating)
• 90 Pull-ups

Here’s a video of someone crazy enough to try it…

 

CrossFit Workout 6: Nicole

Named after Nicole Carroll, one of the early members of the original CrossFit gym in Santa Cruz.

It was posted on December 2006 and has since remained one of the more popular girl’s workouts on the WOD list.

AMRAP in 20 Minutes:

• 400 Meter run
• Max Pull-ups

Now there are 2 ways to approach this workout.

You can either go balls to the wall and cause more damage than kissing a moving train with your face.

Of you can ease up just 1-2% and make sure and make sure you live to tell the tale.

The choice is yours…

 

CrossFit Workout 7: Bubba

I gotta say I absolutely love this workout.

It’s a pure test of grit and steel and one of the better 20 minutes CrossFit workouts for separating the men from the boys.

Created be seasoned CrossFit athlete, Josh Bridges this workout first made an appearance on to the scene in June 2017

Performed while wearing a weighted vest (20/14 lbs) you’re going to hammering out AMRAP of.:

• 6 Dumbell Man-Makers (55/35 lbs)
• 7 Box Step-ups (55/35 lbs)

If it’s too much then you could always modify the workout by removing the weighted vest or lowering the weight used.

You’re going to suffer either way…

 

CrossFit Workout 8: Artie

Created in the memory of veteran police officer Arthur “Artie” Lopez who was killed in the line of duty in October 2012.

This Hero WOD made an appearance in October 2016 in honor of Arthur’s memory.

You’re going to be pounding out AMRAP in 20 minutes of:

• 5 Pull-ups
• 10 Push-ups
• 15 Squats
• 5 Pull-ups
• 10 Thrusters (95/65 lbs)

This is a full body, no holds barred savagely hard workout that will slowly crush your soul if you let it.

Have fun.

Here’s the workout in action…

 

CrossFit workout 9: Sage At 20

This devil in disguise was first introduced by CrossFit Invictus (San Diego, CA) as their workout on October 12th, 2011.

AMRAP in 20 Minutes:

• 20 Thrusters (135/95 lbs)
• 20 Pull-ups
• 20 Burpees

The record, as far as I know, stands at a staggering 6 rounds completed in the full 20 minutes.

That’s f*cking insane by anybody’s standard, I don’t care who you are.

 

CrossFit Workout 10: Meiktila

Another Hero WOD paying tribute to both Ross Clark and Liam Mclaughlin, who were both killed in a close-range blast in Afghanistan on 3rd March 2007.

This workout was first posted on the 5th March 2017.

This workout consists of AMRAP in 20 Minutes of:

• 10 Pull-ups
• 40 Air Squats
• 80 Double Unders (Jump rope)

If you’ve never been a fan of the jump rope I advise you get acquainted with it ASAP as there is no other tool that even comes close to conditioning your body while torching major calories the way the jump rope does.

 

CrossFit Workout 11: Mind Eraser

Created as an official benchmark in New England. Mind Eraser first came on to the CrossFit Scene in April 2011.

It ain’t called Mind Eraser for nothing.

Perform AMRAP in 20 of:

• 7 Power Cleans (135/95 lbs)
• 7 Burpees
• 200 Meter Run

This one’s a pure test of strength, conditioning, and cardio as you’ll soon see when you get a chance to try it.

 

CrossFit Workout 12: Rankel

Named after US Marine Corps Sergent John Rankel who was killed in June 2010 in Afghanistan while supporting combat operations.

This WOD was first posted on CrossFit.com on 7th January 2011.

Here are the moves:

• 6 Deadlifts (225/155 lbs)
• 7 Burpee Pull-ups
• 10 Kettlebell Swings (32/24 kg)
• 200 Meter Run

After a few rounds, the 200-meter run will start to feel like an eternity. And as fatigue sets in, all you’re gonna wanna do is quit.

The big shirtless man is gonna show you how it’s done…

 

CrossFit Workout 13: Hard Cindy

I know you’re probably sick and tired of hearing the name by now but I promise this is the last time Cindy will invade your life.

A modified, harder version of the original Cindy. This version came to light in January 2014.

Care to try:

• 5 Weighted Pull-ups (35/25 lbs)
• 10 Decline Push-ups (Feet elevated 30/24 inches)
• 15 Weighted Squats (With 45/35 weight plate)

Here’s how it’s done… ( Without the box for incline push-ups)

 

CrossFit Workout 14: 343 Tribute

Posted on CrossFit Mayhem on the 12th September 2012. This 20 minute CrossFit Workout pays tribute to the 343 Ney York Firefighters who lose their lives in the devastating terrorist attacks on the world trade center in 2001.

Show this workout some respect.

AMRAP in 20 Minutes of:

• 3 Muscle-ups
• 4 Power Cleans (225/135 lbs)
• 3 Front Squats (225/135 lbs)

 

CrossFit Workout 15: Bar Fight

This is the last of our 20 minute CrossFit workouts.

I saved this one until the end just due to the undying willpower you will need to keep pushing for the full 20 minutes.

Get ready to do the dance of death…

AMRAP in 20 Minutes of:

• 2 Mile Run
• 10 Clean and Jerks (225/155 lbs)
• 10 Clean and Jerks (185/135 lbs)
• 10 Clean and Jerks (155/105 lbs)
• Max Reps Clean and Jerks (135/95 lbs)

The 2 mile run alone will take up a great deal of time for most people. So in reality what we’re really aiming to do is just get through a single round of this killer working in one piece.

Once, or If, you complete one round you can either start your next 2-mile run…

…Or you can continue to rep out clean and jerks until you’re nothing more than a shadow of your former self who’s lost the will to live.

Either way, get ready for pain.

Here’ how to do the Clean & Jerk…

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Do you have a favorite or anything to add to this list of 20 minute CrossFit workouts? Let me know your thoughts in the comments below..