Workout Description

Why This Workout Is Very Hard

This is a heavy barbell complex with weights that would be challenging even when fresh. The continuous nature and descending rep scheme means athletes must cycle heavy weights with minimal rest. The progression from front squats through increasingly technical lifts (clean and jerk, then snatch) becomes significantly more challenging as fatigue accumulates. Most average CrossFitters would need to scale the weight considerably.

Benchmark Times for Icon 3

• Elite: <4:00
• Advanced: 4:30-5:00
• Intermediate: 5:45-6:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Heavy loads at 225/155 across all movements make this primarily a strength test, especially for front squats and clean and jerks.
• Flexibility (8/10): Olympic lifts demand significant mobility in ankles, hips, shoulders, and wrists. Front rack position and overhead positions test mobility.
• Power (8/10): Clean and jerks and snatches are explosive movements requiring significant power production, especially at heavy loads.
• Stamina (5/10): Total volume is moderate with 27 total reps. Local muscular endurance challenged by maintaining technique under heavy load across movements.
• Endurance (4/10): Heavy Olympic lifts with descending reps create moderate cardiovascular demand. Short duration limits pure endurance component but intensity keeps heart rate elevated.
• Speed (3/10): Heavy weights limit cycling speed. Focus is on quality movement execution rather than rapid transitions.

Movements

• Front Squat
• Clean and Jerk
• Snatch

Scaling Options

Reduce weight to 65-75% of 1RM snatch (typically 135/95lb or 115/75lb). Sub power versions of Olympic lifts if mobility limits full receiving position. Alternative rep scheme: 9-6-3 of each movement. For newer athletes, separate clean and jerk into power clean + push jerk. Time cap at 15 minutes.

Scaling Explanation

Scale if unable to cycle 3+ reps touch-and-go at prescribed weight or if form deteriorates significantly when fatigued. Athletes should be proficient with all movements before attempting Rx. Priority is maintaining safe, efficient technique throughout - intensity is secondary. Target time is 8-12 minutes with consistent form. Scale load if any sets require more than 2-3 breaks.

Intended Stimulus

Moderate-length glycolytic workout (6-12 minutes) focused on Olympic lifting technique under fatigue. Primary challenge is maintaining technical proficiency with heavy barbell cycling while managing cumulative fatigue. Tests both strength and skill capacity.

Coach Insight

Break up front squats into sets of 4-3-3-2 to maintain quality positions. For clean and jerks, consider sets of 3-3-3 with brief rest between. Snatches should be singles or doubles maximum. Keep barbell close on all pulls. Common failure point is rushing transitions between movements - take 2-3 breaths between exercises. Focus on maintaining vertical torso in squats and full lockout overhead.

Benchmark Notes

This workout is most similar to Grace (30 C&J) and Isabel (30 Snatch) but with heavier loading and front squats added. Starting with Grace/Isabel L10 anchors (90-120s) and adjusting: 1. Front Squats (225/155) - 12 reps at ~3s each = 36s base - Heavy load means singles/doubles with rest - Elite: 60-75s total 2. Clean and Jerks (225/155) - 9 reps at heavy load - Compare to Grace but +90lbs - Singles with setup time - Elite: 75-90s 3. Snatches (225/155) - 6 reps at very heavy load - Compare to Isabel but +90lbs - Singles with extended setup - Elite: 60-75s Transitions: 2 equipment changes at 5-10s each Total for L10 (elite): ~240s (4:00) L5 (intermediate): ~390s (6:30) L1 (beginner): ~720s (12:00) Female times adjusted +20-25% due to relatively heavier loading compared to typical female Rx weights. Recap: Male - L10: 4:00 | L5: 6:30 | L1: 12:00 Female - L10: 5:00 | L5: 8:00 | L1: 14:00

Modality Profile

All three movements (Front Squat, Clean and Jerk, Snatch) are weightlifting movements involving external loads with a barbell. Since all movements fall into the weightlifting category, this results in a 100% weightlifting modality profile.