Amanda CrossFit Workout in 2024 (My Powerful Tips & Tricks)

I’ve been swept up in the challenging world of CrossFit, and one workout that consistently sparks both excitement and a bit of healthy trepidation is the Amanda CrossFit workout.

Widely recognized as a test of skill and strength, “Amanda” is a benchmark WOD—Workout of the Day—that has athletes from the CrossFit community pushing their limits. The workout not only honors the memory of a CrossFit athlete but also provides a measure of personal progress, allowing me to gauge how my fitness journey is advancing over time.

all you need to know about amanda crossfit benchmark workout in one infographic including structure and goal times of the wod

The Amanda CrossFit workout is a fantastic blend of gymnastics and weightlifting, featuring two highly technical movements: muscle-ups and squat snatches. While it requires me to muster all my strength, it also challenges me to display finesse and coordination. The structure is simple yet intense—9, 7, and 5 reps of muscle-ups and squat snatches, performed for time. Every time I face this Amanda WOD, I know I’m in for an electrifying session that will test my abilities to the core.

Step-By-Step Workout Structure

The Amanda Workout is one I always approach with energy and focus. This workout is a famed part of the CrossFit Games, known as one of the “Girl” WODs. It’s a fantastic test of both technique and power, blending gymnastics and Olympic weightlifting in a thrilling race against the clock. Here’s the rep scheme you’ll tackle:

Amanda CrossFit Workout Scheme:
Squat Snatches

First up are Muscle-ups. These need a blend of strength and skill, where you’ll hoist yourself from a hanging position into a supported position above the rings or bar. From the very start, I brace for a complex display of agility and control.

Following the muscle-ups are Squat Snatches. Each rep must be powered from the ground to an overhead position, dropping into a squat, and standing up fully extended. It demands precision and is as much about finesse as it is about strength.

Here’s how it breaks down:

  • Start with 9 Muscle-ups, giving it my all to keep my form clean and efficient.
  • Move on to 9 Squat Snatches, executing each lift with explosive power and a sharp catch in the squat position.
  • Without resting, I hit 7 Muscle-ups next, maintaining my rhythm even as my muscles scream.
  • Another 7 Squat Snatches follow, and I focus on my breathing and technique to nail each rep.
  • Finally, I dig deep for the last 5 Muscle-ups.
  • I summon my remaining strength for the final 5 Squat Snatches, racing to finish strong.


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The goal? Complete all rounds For Time, aiming for speed, but never at the cost of proper form. For CrossFit athletes everywhere, myself included, conquering the Amanda WOD is a prestigious badge of honor.

Do you want to level up or down? Here are your options:

Equipment For The Amanda Crossfit Workout

When I tackle the Amanda CrossFit Workout, I make sure my gym is equipped with the essentials for muscle-ups and snatches, as the classic Amanda consists exclusively of these two movements. However, as a CrossFit enthusiast, I often encounter variations that introduce other elements. Here’s a breakdown of the potential gear I prepare:

  • Olympic Barbell: Essential for performing squat snatches with precision and strength.
  • Bumper Plates: I grab a set of these to load up my barbell, ensuring I have the appropriate weight for the snatches.
  • Gymnastics Rings: Without a doubt, these are a must for executing muscle-ups. They provide the foundation for this challenging upper-body movement.

For workouts similar to Amanda that might incorporate additional exercises, I gear up with:

  • Kettlebells: A staple for kettlebell swings, integrating cardiovascular, strength, and flexibility training.
  • Plyo Box: For box jumps, I highly recommend a stable and secure plyo box to prevent any mishaps.
  • Pull-Up Bar: In case pull-ups or toes-to-bars are on the menu, a solid pull-up bar is non-negotiable.
  • Jump Rope: It’s not just for the playground; a good rope is key for whipping through those double-unders.

Quality gear not only aids my performance but keeps me safe. Excitement builds each time I step into my CrossFit space, prepped and ready to conquer the workout ahead!

Free PDF Workout Plans For You.

Are you in need of motivation? Here are some powerful workout plans with PDF downloads you can choose from:
Pamela Reif Workout Plan
30 Day Peloton Workout Plan
Beginner Calisthenics Workout Plan
Andy Galpin Workout Plan

Benefits of the Amanda CrossFit Workout

Amanda, a benchmark CrossFit WOD (Workout of the Day), is more than just a challenging series of movements; it’s a thrilling blend of gymnastics and weightlifting. When I engage in the Amanda WOD, I’m tackling two advanced movements: muscle-ups and squat snatches. Here’s how this workout benefits me:

  • Gymnastics Proficiency: Amanda includes muscle-ups, a high-skill gymnastic exercise that enhances my upper body strength and control. The repetition and practice improve my coordination and body awareness.
  • Power Production: The squat snatches are explosive, power-centric lifts that demand my full-body engagement. By incorporating these into my routine, I develop significant power, especially in my hips and shoulders.
  • Strength Gain: A mix of gymnastics and Olympic weightlifting inherently builds comprehensive body strength. Amanda pushes me to integrate my core stability with powerful lifts.
  • Scaled Options: I appreciate that I can scale the workout if needed. If I’m not ready for the prescribed weights (135/95lb for males/females), I can reduce the weight to maintain intensity without sacrificing form.
  • Endurance and Speed: With a descending rep scheme of 9-7-5, I aim to complete the WOD with intensity akin to a sprint. It teaches me to manage my energy and maximize efficiency.
  • Mental Fortitude: Above all, Amanda is tough. Every time I power through this workout, I build mental strength that’s just as important as the physical gains.
  • Community Competition: Posting my time allows me to join a global leaderboard, inspiring me to push my limits and sharing in the collective CrossFit experience.

By integrating Amanda into my workout routine, I see improvements not just in my physique but in my overall athletic capabilities. And honestly, there’s an undeniable rush after conquering such a demanding workout!

Boat Interior Design woman laying on gym floor getting help for standing up from another girl after crossfit workout
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Performing The Different Movements

When I tackle the Amanda CrossFit workout, I’m jumping into a mix of gymnastics and weightlifting with the muscle-up and squat snatch as its core elements. To prepare, I make sure my kip is smooth and strong; a solid kip gives me the momentum needed for muscle-ups. I practice the transition from swing to pull and dip, ensuring each movement is fluid and efficient.

For the squat snatch, I drill the fundamentals, from the setup to the final overhead squat position. It’s all about explosive power in the hips and a strong turnover to catch the bar in a deep squat. I keep my form in check, not just to lift heavier but to do it safely.

Here’s a quick rundown of movements I integrate for an all-rounded skill set:

  • Muscle-Ups: Swing, pull, and transition to dip in one fluid motion.
  • Squat Snatches: From the ground to a full squat with the bar overhead.

In my training routine, I sprinkle in related movements to build up my Amanda WOD performance:

  • Kipping Handstand Push-Ups: For that push strength and shoulder stability.
  • GHD Sit-ups: I power through these for core strength, crucial for stability in lifts.
  • Wall-Facing Strict Handstand Push-Ups: These challenge my control and push capacity without relying on a kip.

The excitement of perfecting each movement fuels my sessions. With every muscle-up and squat snatch, I get closer to acing the Amanda—and that’s a rush unlike any other!

Boat Interior Design man with tatoos on his back hanging on pull up bar performing crossfit wods
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Scaling Options

When I approach the Amanda CrossFit Workout, I know that not everyone, including me, can dive right into muscle-ups and squat snatches as prescribed. So let me share my favorite scaling options to help all athletes stay excited about tackling this challenge, no matter their skill level!

For muscle-ups, which demand both strength and technique, there are several adaptations. I like to offer scaled-down variations such as jumping muscle-ups, especially useful when I’m still building my upper-body power. Sometimes, I’ll mix in some pull-ups and dips to keep the spirit of the exercise alive.

Now, let’s talk about the squat snatches. A standard Amanda WOD requires a substantial amount of weight, and it might be a bit daunting. My go-to move? Reduce the weight. It’s as simple as that. Also, depending on my comfort level, switching to a hang squat snatch or a basic hang snatch maintains the workout’s intensity without compromising my form.

For my fellow athletes who might not be ready for the complex movements of Amanda, incorporating more familiar exercises like push-ups, sit-ups, or air squats can be very effective. And if I want to boost my heart rate, nothing works better than good old sprints, a quick run, or even a round of double-unders!

Remember, the essence of CrossFit lies in adapting workouts to fit our personal journey. So whether I’m adjusting the weight or substituting movements, my focus is on consistent improvement, powerful execution, and unwavering technique. Let’s keep pushing our limits and perform the Amanda CrossFit Workout!

Boat Interior Design guy in garden gym hanging in rings performing muscles ups as part of amanda crossfit workout
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My Experience With This Crossfit Workout

When I first encountered the Amanda CrossFit Workout, it was a whirlwind of excitement and respect for its namesake, Amanda Miller. In the CrossFit community, paying homage through workouts is common, and knowing that this particular workout is a tribute to an athlete who battled melanoma made it that much more meaningful to me.

Attempting to sail through the reps, I was humbled quickly. Accustomed to workouts that pushed my endurance, Amanda challenged my precision under fatigue—every muscle-up felt like a milestone, and each squat snatch was a test of finesse and strength. Though I wasn’t close to the top times, the sense of accomplishment was undeniable.

Each time I revisit the Amanda CrossFit Workout, the progress is tangible—numbers improving, movements becoming smoother. It’s more than a workout; it’s a testament to the resilience and camaraderie embedded in CrossFit. My journey with Amanda is far from over, but I’m thrilled for every rep and every moment that makes me part of this incredible community.

Frequently Asked Questions about Amanda CrossFit Workout

What is the Amanda CrossFit workout?

The Amanda CrossFit workout is a challenging benchmark WOD that consists of 9-7-5 reps of muscle-ups and squat snatches (135 lbs for men, 95 lbs for women). It tests both gymnastic skills and Olympic weightlifting prowess.

What is a good Amanda time?

A good time for completing the Amanda CrossFit workout typically ranges between 7 to 10 minutes. Achieving this time requires efficient muscle-ups and snatches, showcasing a high level of fitness and skill.

What is the Amanda workout benchmark?

The Amanda CrossFit workout benchmark is a measure of an athlete’s gymnastics and Olympic lifting abilities. Completing this workout with a competitive time signifies proficiency in two of CrossFit’s most technical disciplines.

What is the Annie workout in CrossFit?

The Annie workout in CrossFit is a popular benchmark WOD consisting of double-unders and sit-ups in a descending ladder of 50-40-30-20-10 reps. It’s known for testing an athlete’s speed, coordination, and core strength just like the Amanda CrossFit Workout.

What is Karen in CrossFit?

Karen in CrossFit is a straightforward yet brutal benchmark workout consisting of 150 wall balls (20 lbs for men, 14 lbs for women) to a 10-foot target. It’s a test of endurance, strength, and mental fortitude like the Amanda CrossFit Workout.

What is the number 1 rule of CrossFit?

The number 1 rule of CrossFit is to keep safety first. This means performing exercises with proper form and technique, scaling workouts appropriately, and listening to your body to prevent injuries while striving for improvement. Afterward you can tackle WODs like the Amanda CrossFit Workout.

What is your time for the Amanda CrossFit Workout? Tell me in the comments. Make sure to also try the Kelly WOD and the Helen CrossFit Workout.

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