Workout Description

Why This Workout Is Hard

Five rounds blends a heavy-for-reps push press with high box-jump volume. Using the framework: density is moderate (mixed heavy barbell plus bodyweight), movement complexity averages around moderate-to-advanced, and the intended time domain sits near 10–12 minutes. Together, that places the workout in the Hard range, demanding strong barbell cycling and steady plyometric pacing.

Benchmark Times for Betty

• Elite: <8:30
• Advanced: 9:30-10:30
• Intermediate: 12:00-13:30
• Beginner: >24:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Total volume (160 reps) with 60 heavy presses challenges shoulder and leg endurance. Success hinges on sustaining sets and repeatable box-jump cadence across all five rounds.
• Speed (7/10): Quick cycling on the barbell and crisp, rhythmical box jumps with short transitions are key. Rounds reward fast turnover while avoiding costly breaks or missed reps.
• Power (6/10): Explosiveness matters for barbell leg drive and plyometric box jumps. Athletes who can generate powerful hip and leg extension will cycle faster and conserve shoulders.
• Endurance (5/10): About 10–15 minutes of continuous work taxes the aerobic system but not as a pure cardio event. Heart rate stays high with limited rest between sets and consistent movement across five rounds.
• Strength (5/10): The 135/95 lb push press demands solid overhead strength and midline support, especially under fatigue. It’s not a 1-rep-max test but requires strong repeatable force production.
• Flexibility (2/10): Basic ranges of motion: front rack, overhead lockout, and hip extension for jumps. Adequate shoulder and ankle mobility help efficiency, but extreme flexibility isn’t required.

Movements

• Push Press
• Box Jump

Scaling Options

Scale to: 95/65 lb + 20/16 in • 115/75 lb + step-ups as needed • 4 rounds or 10/15 reps per round at Rx height

Scaling Explanation

Adjusting load, box height/step-ups, or total volume preserves the stimulus: large barbell sets with steady plyometrics while maintaining similar time domain and movement pattern.

Intended Stimulus

Fast and intense with controlled breathing. Push the barbell in large sets while keeping a smooth, sustainable box-jump rhythm. Rounds should feel repeatable with minimal rest. Shoulders and lungs will burn, but you should still move continuously. Aim for near-unbroken presses early and steady splits throughout.

Coach Insight

Pace the first two rounds—aim for repeatable splits within 10–20 seconds. Manage rest between barbell sets, not during box jumps. Keep transitions tight. The one thing: lock in strong leg drive on every push press—save your shoulders. Avoid early blow-ups, sloppy foot placement on the box, and soft overhead lockouts that risk no-reps.

Benchmark Notes

These finish-time tiers range from beginner (L1) to elite (L9). Faster times mean you cycled the push presses efficiently, managed minimal rest, and kept box jumps smooth. Aim for steady round splits; unbroken or near-unbroken push presses and quick step-downs drive competitive times.

Modality Profile

This couplet splits time roughly 60% on box jumps (a bodyweight ‘gymnastics’ movement in CrossFit’s G-M-W model) and 40% on the push press (weightlifting). There’s no monostructural element. Most athletes spend slightly longer on box jumps than the barbell each round.

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