Workout Description

Why This Workout Is Medium

This workout features moderate volume with manageable movements for the average CrossFitter. The 3-minute AMRAPs create intensity but the 1-minute rest allows meaningful recovery between rounds. Box jumps are basic, and 50/35lb devil press, while challenging, is reasonable for 6 reps. The work-to-rest ratio (3:1) prevents excessive fatigue accumulation. Most athletes can complete as prescribed with steady pacing across all three rounds.

Movements

• Dumbbell Devil Press
• Box Jump

Benchmark Notes

This workout consists of 3 rounds of 3-minute AMRAPs with 1-minute rest between rounds. Each AMRAP contains 3 box jumps (24/20) and 6 DB devil press (50/35). I'll analyze this by breaking down the movement times and applying fatigue across rounds. Movement Analysis: - Box Jump (24"): 1.5-2 sec per rep in fresh state - DB Devil Press (50/35): This is a complex movement combining burpee + dual DB snatch. At 50/35 lbs, expect 8-12 sec per rep for elite athletes, 12-18 sec for intermediate, 18-25 sec for beginners Round 1 (Fresh State): - 3 Box Jumps: 4.5-6 sec - 6 Devil Press: 48-72 sec (elite), 72-108 sec (intermediate), 108-150 sec (beginner) - Total cycle time: 52.5-78 sec (elite), 76.5-114 sec (intermediate), 112.5-156 sec (beginner) - Rounds in 3 minutes: Elite 2.3-3.4, Intermediate 1.6-2.3, Beginner 1.2-1.6 Round 2 (1.1x fatigue multiplier): - Cycle time increases to: 58-86 sec (elite), 84-125 sec (intermediate), 124-172 sec (beginner) - Rounds in 3 minutes: Elite 2.1-3.1, Intermediate 1.4-2.1, Beginner 1.0-1.4 Round 3 (1.2x fatigue multiplier): - Cycle time increases to: 63-94 sec (elite), 92-137 sec (intermediate), 135-187 sec (beginner) - Rounds in 3 minutes: Elite 1.9-2.9, Intermediate 1.3-2.0, Beginner 1.0-1.3 Total Rounds Across 3 AMRAPs: - Elite (L9-L10): 6.3-9.4 rounds - Intermediate (L5-L6): 4.3-6.4 rounds - Beginner (L1-L2): 3.2-4.3 rounds The devil press is the limiting factor due to its high complexity and metabolic demand. The 50/35 lb loading is moderate-heavy for this movement, requiring significant strength and conditioning. Cross-checking against similar benchmarks: This workout has similarities to Fight Gone Bad in its multi-round AMRAP format, but with heavier loading and more complex movements. FGB sees L10: 430-500 total reps, L5: 300-340 reps, L1: 180-220 reps across 15 minutes. Our workout is more strength-biased with fewer total reps expected. Final targets: L10: 16.5+ rounds, L5: 10.5 rounds, L1: 4.5 rounds

Modality Profile

Box Jump is a bodyweight gymnastics movement, while Dumbbell Devil Press is a weighted movement combining burpee with dumbbell snatch. Two modalities present: 50% Gymnastics, 50% Weightlifting.