I enjoy creating workouts, or what we call metcons, short for metabolic conditioning, in CrossFit. I’ve been programming our Sunday workouts for several years and I’d estimate over 75% of the metcons we do are original creations pulled from my list of ideas.

Here are some of the workouts I haven’t used yet. If you try any of them, let me know how they go.

7:00 AMRAP

• 10 Chest to Bar Pull-ups
• 5 Hang Squat Cleans (115/80#)
• 5 Push Jerks (115/80#)

12-9-6-3

• Thrusters (115/80#)
• Bar Muscle-ups

30-20-10

• Dumbbell Power Snatches (50/35#)
• Toe to Bars
• Pistol Squats

3 Rounds

• 7 Squat Cleans (185/125#)
• 14 Bar-facing Burpees

15:00 AMRAP

• 30 Box Jumps (24/20″)
• 20 Pull-ups
• 10 Clean & Jerks (155/105#)

50-40-30-20-10

• Wall Balls (20/10#, 10/9′)
• Double Unders
• Sit-ups

2-4-6-8-10

• Bar Muscle-ups
• Squat Snatch (95/65#)

10:00 AMRAP

• EMOM – 25 DU
• Burpee Box Jumps (24/20″)