Workout Description
Metabolic Conditioning Prep:Back Squat Review and how to take the Bar from the ground to the back and then back off.Then, perform
8 Back Squats with workout load. Prep for the Workout-Using workout load, perform
6 Back Squats and
5 Burpees over the Bar in 1 min.
Metabolic Conditioning:
5 Rounds-Min 1.:
12 Back Squats (95/65 lb.)Min. 2: 10 Bar-facing BurpeesScore-Workout completed as Rx’d or scaled * Record scalings to comments.Warm Down:1 min. Barbell calf mash (roll back and forth, then side to side)1 min. Under-the-body Thoracic StretchThen, using a Lacrosse Ball, perform hip flexor origin trigger point work
Why This Workout Is Medium
Light-moderate load (95/65 lb back squats) with manageable volume (60 total squats + 50 burpees across 5 rounds). The 2-minute round structure provides built-in recovery between movements, preventing continuous fatigue accumulation. Bar-facing burpees add complexity but the alternating minute format breaks intensity. Average CrossFitter completes as prescribed with minimal scaling needed.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): High volume of back squats (60 total) combined with burpees (50 total) across five rounds tests muscular endurance. The repeated leg and full-body efforts demand sustained output without full recovery.
- Endurance (7/10): Five rounds of alternating back squats and burpees in a 2-minute format creates sustained cardiovascular demand. The continuous cycling between movements maintains elevated heart rate throughout the workout.
- Speed (7/10): The 2-minute round structure with specific rep targets (12 squats, 10 burpees) demands efficient movement cycling and quick transitions. Pacing strategy is critical for completing rounds within time windows.
- Strength (6/10): Back squats at 95/65 lb. represent moderate loads requiring force production. While not maximal effort, the load demands meaningful strength contribution throughout multiple rounds.
- Flexibility (6/10): Back squats require significant hip, ankle, and thoracic mobility. The warm-down includes targeted stretching and trigger point work, indicating mobility demands are notable for this workout.
- Power (5/10): Burpees demand explosive hip extension and upper body power, while back squats require some power in the ascent. The combination creates moderate power demands mixed with strength-endurance.
Movements
- Back Squat
- General Mobility
- Bar-Facing Burpee
Modality Profile
Workout contains 2 unique movements: Back Squat (Weightlifting) and Burpees over the Bar (Gymnastics). Back Squats appear throughout prep and main workout (multiple rounds/sets), while Burpees appear in prep and main workout. Warm-down mobility work is not counted as workout movement. Distribution: 60% Weightlifting (Back Squat dominates volume), 40% Gymnastics (Burpees).
