Workout Description

Why This Workout Is Medium

3 rounds keeps total volume low (15 push presses, 30 burpee box jumps). At 70% 1RM, push presses are challenging but manageable in sets of 5 with natural rest between movements. Burpee box jumps are the cardio limiter, but 30 total reps across 3 rounds is digestible. The short round structure prevents severe fatigue accumulation. Most average CrossFitters finish in 10-15 minutes without scaling.

Benchmark Times for Nicholas Rossomando

• Elite: <3:05
• Advanced: 3:30-3:55
• Intermediate: 4:25-5:00
• Beginner: >9:30

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Both movements are highly explosive. Push press demands rapid hip and leg drive, while burpee box jumps require powerful triple extension to clear the box. Power is the dominant physical quality here.
• Stamina (6/10): Burpee box jumps accumulate 30 reps of full-body muscular endurance work, combined with 15 push presses. Moderate volume challenges sustained muscular output without reaching extreme fatigue levels.
• Speed (6/10): For-time format incentivizes fast transitions and quick cycling. Burpee box jumps reward efficient movement patterns, and minimizing rest between push press reps and rounds is critical for a competitive time.
• Endurance (5/10): Three rounds of moderate volume creates a meaningful cardiovascular demand, but the short duration and rest between sets limits true aerobic system taxation. Expect elevated heart rate throughout.
• Strength (5/10): Push presses at 70% of 1RM represent a moderate-to-heavy load requiring genuine strength expression. Not maximal effort, but heavy enough to tax the shoulders, triceps, and legs meaningfully.
• Flexibility (3/10): Push press requires shoulder mobility and hip extension; burpee box jumps demand basic hip flexion and ankle dorsiflexion. No extreme range of motion demands, just functional movement patterns.

Movements

• Push Press
• Burpee Box Jump

Scaling Options

Weight: Reduce push press to 60-65% of 1RM if 70% feels unmanageable for unbroken sets, or use a fixed load of 95/65 lbs as a starting point for athletes without a tested 1RM. Movement substitutions: Sub burpee box jumps with burpee box step-overs (same stimulus, lower impact and skill demand) or reduce box height to 20/16 in. For athletes with shoulder limitations, sub dumbbell push press at a moderate load. Volume: Reduce to 2 rounds or drop burpee box jumps to 7 reps per round to keep the workout in the intended sprint time domain.

Scaling Explanation

Scale the push press weight if you cannot complete all 5 reps unbroken in at least the first two rounds — breaking the set defeats the intended stimulus of barbell cycling under fatigue. Scale the burpee box jumps to step-overs if you have knee, ankle, or landing mechanics concerns, or if the jump height causes hesitation that kills your rhythm. The goal is to finish in under 12 minutes with consistent effort across all 3 rounds. If round 1 takes more than 4 minutes, scale volume or load. Prioritize movement quality on the push press — a sloppy press under fatigue is a shoulder injury waiting to happen. Intensity is the goal, but never at the cost of safe mechanics.

Intended Stimulus

Short-to-moderate sprint effort lasting 6-12 minutes. This workout blends barbell cycling strength with high-intensity conditioning, demanding short burst power on the push press and hard sustained effort through the burpee box jumps. The primary challenge is managing fatigue across the burpee box jumps while keeping the push press crisp and unbroken. Expect your heart rate to spike on the box jumps and your shoulders to feel the cumulative load by round 3.

Coach Insight

The push press sets should be unbroken every round — 70% of 1RM is heavy enough to demand focus but light enough to cycle smoothly if you stay composed. Set your stance, brace your core, and use a sharp dip-drive to save your shoulders. Avoid pressing early — let the legs do the work. On burpee box jumps, find a sustainable rhythm immediately rather than sprinting round 1 and dying in round 2. A steady, deliberate pace — chest to floor, hip extension at the top of the jump — beats a fast-and-sloppy approach every time. Common mistakes: rushing the burpee and losing the hip extension on the box jump, and letting the push press turn into a push jerk due to fatigue. Transition fast off the barbell to the box — those seconds add up over 3 rounds. Target each round in roughly 2-4 minutes.

Benchmark Notes

Three rounds of 5 push presses at 70% of max and 10 burpee box jumps. 70% is about a 10-rep max, so the presses go unbroken. L5 (5-5:40) takes about 1:50 a round. L10 (under 3:05) holds about a minute a round.

Modality Profile

Two movements: Burpee Box Jump is Gymnastics (bodyweight movement combining burpee and box jump), Push Press is Weightlifting (barbell with external load). 1 G + 1 W = 50/50 split.

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