Workout Description

Why This Workout Is Hard

While 2 reps per movement seems low, the combination of heavy squat cleans (185/135) with explosive box jumps creates significant neuromuscular fatigue. The EMOM format provides ~40 seconds rest, but the heavy clean technique will deteriorate as fatigue accumulates. Most average CrossFitters will need to break up the cleans or reduce weight by 8-10 minutes.

Benchmark Times for Michael Cammarata

• Elite: <4:00
• Advanced: 4:30-5:00
• Intermediate: 5:30-6:00
• Beginner: >10:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Both movements are explosive. Squat clean requires triple extension power, while box jumps demand vertical leap capacity.
• Strength (7/10): Heavy squat cleans at 185/135 require significant strength. Two reps allows focus on power without excessive fatigue.
• Flexibility (6/10): Squat clean demands significant mobility in ankles, hips, and shoulders. Box jumps require good hip flexion.
• Speed (5/10): Quick execution needed for each minute, but built-in rest allows recovery. Transition time between movements is important.
• Endurance (4/10): Ten minutes of EMOM work creates moderate cardiovascular demand with built-in rest periods, allowing partial recovery between efforts while maintaining elevated heart rate.
• Stamina (3/10): Low total volume with only 20 squat cleans and 20 box jumps over 10 minutes, but intensity remains high for each set.

Movements

• Squat Clean
• Box Jump

Scaling Options

Weight reductions: 135/95lb, 115/75lb, or 75-80% of 1RM clean. Movement substitutions: power cleans instead of squat cleans, step-ups or lower box height (24/20") for box jumps. Volume option: reduce to 8 minutes or single reps. For beginners: consider hang power clean to remove complexity of floor pull.

Scaling Explanation

Scale if unable to perform 3-4 touch-and-go squat cleans at prescribed weight with solid technique, or if box jump height causes hesitation. Priority is maintaining explosive power and proper mechanics throughout all 10 rounds. Athletes should finish each round feeling capable of 1-2 more reps at high quality. Target 20-40 seconds work time per round with controlled breathing during rest.

Intended Stimulus

Moderate-intensity phosphagen/glycolytic workout focused on power development and technical efficiency. The 1-minute intervals allow for ATP replenishment while maintaining quality movement. Primary challenge is maintaining explosive power and technical proficiency under accumulating fatigue across 10 minutes.

Coach Insight

Start each minute with 10-15 seconds rest to maintain power output. Focus on aggressive triple extension in both movements. For cleans: maintain vertical torso, elbows high and fast, solid front rack. For box jumps: land softly, step down to save joints, reset position between reps. Common mistakes include rushing transitions, losing positions on fatigue, and poor clean turnover. Aim to complete each round within 30-40 seconds.

Benchmark Notes

This is a 10-minute EMOM with 2 squat cleans (185/135) and 2 box jumps (30/24) each minute. Analysis: 1. Movement breakdown per minute: - 2 squat cleans at 185/135: ~4-5 sec each = 8-10 sec - 2 box jumps at 30/24: ~2 sec each = 4 sec - Transition between movements: 2-3 sec - Total work time per minute: 14-17 sec for elite, leaving 43-46 sec rest 2. Closest benchmark comparison is Grace (30 Clean and Jerk 135/95) but with heavier cleans (185 vs 135) and added box jumps. The higher load will slow the cleans by ~25%. 3. Success metrics: - Elite (L10): Complete all 10 rounds unbroken (~15 sec work/45 sec rest) - Advanced (L5): May need to break up heavy cleans in later rounds - Beginner (L1): Significant rest needed between cleans 4. Failure points: - Heavy clean fatigue compounds each round - Box jumps become riskier under fatigue Recap: Male L10: 240 sec (4:00) Male L5: 360 sec (6:00) Male L1: 600 sec (10:00) Female L10: 300 sec (5:00) Female L5: 420 sec (7:00) Female L1: 660 sec (11:00)

Modality Profile

Box Jump is a gymnastics (bodyweight) movement, while Squat Clean is a weightlifting movement. With two movements split across two modalities, this results in a 50/50 split between G and W, with no monostructural component.

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These WODs similar to Michael Cammarata share comparable training demands, time domains, and movement patterns.