Workout Description
Why This Workout Is Very Hard
Two elements drive this rating: 185lb power cleans are heavy for the average athlete, requiring near-maximal effort per rep, and the 44" box jump is the real wall — standard RX is 24-30", making 44" inaccessible for most average CrossFitters without significant leg strength and coordination. Fatigued legs from the cleans compound the box jump demand. The 1-minute rest and low rep count prevent this from being Extremely Hard, but few average athletes complete this as prescribed.
Training Focus
This workout develops the following fitness attributes:
- Power (9/10): Power cleans and 44-inch box jumps are two of the most explosive movements in CrossFit. Low reps, heavy load, extreme box height, and structured rest all prioritize maximal explosive output every rep.
- Strength (7/10): 185 lb power cleans represent a significant barbell load demanding considerable pulling and posterior chain strength. Rest periods allow near-maximal effort each set, reinforcing a strength stimulus.
- Flexibility (5/10): Power cleans require hip extension, lat engagement, and wrist mobility. A 44-inch box demands deep hip flexor range and ankle mobility on landing, creating moderate overall flexibility demand.
- Speed (4/10): The 250m row sprint rewards fast cycling, and the box jumps require quick hip extension. However, rest periods and heavy barbell work reduce overall speed demand across the session.
- Endurance (3/10): Built-in rest periods between rounds and low rep counts limit cardiovascular demand. The 250m row sprint in round 5 adds brief aerobic stimulus but overall aerobic stress remains minimal.
- Stamina (3/10): Only 5 reps per movement across 4 rounds with prescribed rest keeps total muscular volume very low. This is a power-output workout, not a muscular endurance challenge.
Movements
- Power Clean
- AbMat Sit-Up
- Box Jump
- Row
Modality Profile
4 movements total: AbMat Sit-Up and Box Jump = Gymnastics (2/4 = 50%); Row = Monostructural (1/4 = 25%, rounded to 20%); Power Clean = Weightlifting (1/4 = 25%, rounded to 30%). Adjusted to sum to 100%.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 3/10 | Built-in rest periods between rounds and low rep counts limit cardiovascular demand. The 250m row sprint in round 5 adds brief aerobic stimulus but overall aerobic stress remains minimal. |
| Stamina | 3/10 | Only 5 reps per movement across 4 rounds with prescribed rest keeps total muscular volume very low. This is a power-output workout, not a muscular endurance challenge. |
| Strength | 7/10 | 185 lb power cleans represent a significant barbell load demanding considerable pulling and posterior chain strength. Rest periods allow near-maximal effort each set, reinforcing a strength stimulus. |
| Flexibility | 5/10 | Power cleans require hip extension, lat engagement, and wrist mobility. A 44-inch box demands deep hip flexor range and ankle mobility on landing, creating moderate overall flexibility demand. |
| Power | 9/10 | Power cleans and 44-inch box jumps are two of the most explosive movements in CrossFit. Low reps, heavy load, extreme box height, and structured rest all prioritize maximal explosive output every rep. |
| Speed | 4/10 | The 250m row sprint rewards fast cycling, and the box jumps require quick hip extension. However, rest periods and heavy barbell work reduce overall speed demand across the session. |
4 rounds:5 power clean 18510 ab mat sit-up5 box jump 44”1 minute rest 5th round250 meter row