Workout Description
Warm Up SOP plus:3 rounds: :30s active hang 10 scap pullups 10 scap pushups 10 (5 each leg) knee to elbow :30s squat hold THEN: 10 inchworms with 2 air squats and 1 pushup Strength /Skill:In 20:00, perform the following, broken up as desired: 50 L-sit Flutter Kick 400 Meter Farmers Carrys (2 DB) 50/35# 50 Plank-to-stand Metabolic Conditioning :500 Meter Row 40 Air Squats 30 Abmat Sit-up 20 Push-up 10 Pull-up Rest 5:00 500 Meter Row 40 Air Squats 30 Abmat Sit-up 20 Push-up 10 Pull-upScore is total time rest included Input today is CrossFit baseline- take fastest time of either one of above and Input for baseline!
Why This Workout Is Medium
The metcon is literally the CrossFit Baseline (rated Easy in isolation), but done twice with 5 minutes rest. The pre-fatigue from 20 minutes of L-sit flutter kicks, 400m farmers carry, and 50 plank-to-stands creates meaningful cumulative grip and core fatigue heading into two rounds of pull-ups and push-ups. However, the self-paced skill block and built-in 5-minute rest prevent this from escalating beyond Medium for most athletes.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Very high muscular endurance demands: 50 L-sit flutter kicks, 50 plank-to-stands, 400m farmer's carries, plus two full rounds of squats, sit-ups, push-ups, and pull-ups. Sustained muscular output throughout the session.
- Endurance (6/10): Two 500m rows bookend high-rep bodyweight circuits, creating meaningful cardiovascular demand. The structured rest period limits pure aerobic accumulation, but each round taxes the aerobic system significantly.
- Speed (5/10): For-time scoring on two identical rounds rewards efficient transitions and smart pacing. Taking the fastest round as baseline adds urgency, encouraging competitive cycling without full sprint intensity.
- Flexibility (5/10): Inchworms, active hangs, squat holds, L-sit flutter kicks, and plank-to-stands all require meaningful hip, shoulder, and thoracic mobility. Above-average flexibility demand for a conditioning workout.
- Strength (3/10): Farmer's carries at 50/35# introduce moderate loading, but the workout is predominantly bodyweight. No maximal strength efforts; the emphasis is endurance over force production.
- Power (2/10): Minimal explosive requirements throughout. Rowing has a brief power component in the catch-to-drive phase, but the overall stimulus is sustained grinding rather than explosive output.
Movements
- Farmer Carry
- Push-Up
- Flutter Kick
- Air Squat
- Squat Hold
- Dead Hang
- AbMat Sit-Up
- Knees-to-Elbow
- Plank
- Inchworm
- Row
- Pull-Up
Modality Profile
14 total movements. Gymnastics (12): Active Hang, Scapular Pull Up, Scapular Push Up, Knees-to-Elbow, Squat Hold, Inchworm, Air Squat, Push-Up, L Sit Flutter Kick, Plank To Stand, AbMat Sit-Up, Pull-Up — all bodyweight movements. Monostructural (1): Row. Weightlifting (1): Farmer Carry (external load). Raw percentages: G≈86%, M≈7%, W≈7%, rounded to G:80, M:10, W:10 to sum to 100.
