Workout Description

Why This Workout Is Medium

This is a strength-focused session testing three max-effort lifts with a generous 30-minute time cap. While the movements include technical lifts (overhead squat) and require building to heavy singles, the format allows complete recovery between attempts. There's no metabolic conditioning component or cumulative fatigue—athletes simply work up to their best lift in each movement. The time cap provides ample opportunity for warm-up sets and multiple attempts. Most average CrossFitters can complete this as prescribed, though overhead squat technique may limit some athletes.

Training Focus

This workout develops the following fitness attributes:

• Strength (10/10): Pure maximal strength test across three fundamental barbell lifts. Athletes work up to their heaviest possible loads in clean, bench press, and overhead squat.
• Power (8/10): Clean is highly explosive, requiring rapid force production from floor to shoulders. Overhead squat and bench press involve less power but still demand speed under load.
• Flexibility (7/10): Overhead squat demands exceptional hip, ankle, and shoulder mobility. Clean requires good hip and thoracic mobility. Bench press needs moderate shoulder range of motion.
• Stamina (2/10): Limited muscular endurance requirement since the focus is finding max loads across three lifts, not sustained repetitive work or high volume sets.
• Speed (2/10): No speed cycling required. Athletes take full rest between attempts to maximize lift quality and load. Time cap allows deliberate pacing and recovery between efforts.
• Endurance (1/10): Minimal cardiovascular demand as this is a pure strength session with full recovery between heavy lifts. Heart rate remains low throughout the 30-minute window.

Movements

• Clean
• Bench Press
• Overhead Squat

Scaling Options

Beginners: Work to a heavy 3-rep max instead of 1RM across all lifts, focusing on consistent technique. Intermediate: Substitute Power Clean for full Clean if mobility limits catching position. Replace Overhead Squat with Front Squat if shoulder/thoracic mobility is limited. Use dumbbells for Bench Press if barbell feels unstable (heavy set of 5). Reduce time to 20 minutes and work two lifts only if three movements is overwhelming. Athletes with injuries: Skip Bench Press and substitute Strict Press or Push Press. Skip Overhead Squat and work Back Squat or Goblet Squat.

Scaling Explanation

Scale to heavy triples if you cannot maintain proper positions under maximal singles - technique breakdown indicates need for more strength base before true max testing. Choose Front Squat over Overhead Squat if you cannot hold a PVC pipe overhead in a squat with neutral spine. Prioritize movement quality over load - a technically sound heavy triple builds more strength than a grinding, compensated 1RM. Athletes should feel challenged but confident in their positions. If you've never maxed these lifts before, work to a 'heavy single' (RPE 8-9) rather than absolute max. The goal is finding your current strength ceiling safely, not injury.

Intended Stimulus

Maximal strength testing across three fundamental barbell movements spanning the entire body. This is a phosphagen system workout focused on pure strength expression with full CNS recruitment. Athletes work to find their best single-rep max in each lift within the 30-minute window, requiring technical precision under maximal loads. Primary challenge is absolute strength with secondary emphasis on movement quality and mental confidence under heavy weight.

Coach Insight

Allocate approximately 10 minutes per lift with strategic warm-up progression. Start with Clean (most technical), move to Bench Press (most stable), finish with Overhead Squat (most demanding on mobility). Warm-up protocol: empty bar x5, 50% x3, 70% x2, 85% x1, 90% x1, then attempt maxes. Take 3-5 minutes rest between max attempts to allow full CNS recovery. For Clean, focus on aggressive hip extension and fast elbows. Bench Press requires tight setup with leg drive and controlled descent. Overhead Squat demands active shoulders, tight core, and patient descent into the hole. Film your lifts for technique review. Don't chase failed attempts more than twice - move on to preserve energy and confidence for remaining lifts.

Benchmark Notes

The Other Total sums a clean, bench press, and overhead squat. It needs a distinct curve from CrossFit Total because a clean is lower than a deadlift and an overhead squat is lower than a back squat. Male representative targets are 350, 440, 520, 590, 660, 730, 800, 870, 940, and 1,020 lb. The L5 anchor is about 250/225/185, the L8 anchor is about 310/285/275, and the L10 anchor is about 365/340/315. Midpoint gates are 395, 480, 555, 625, 695, 765, 835, 905, and 980 lb. This curve is lower than the corrected CrossFit Total curve without inheriting that workout's lift mix.

Modality Profile

All three movements (Clean, Bench Press, Overhead Squat) are barbell weightlifting movements with external load, resulting in 100% Weightlifting modality.

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