Workout Description

Why This Workout Is Medium

This workout combines moderate skill demands (cleans) with high-rep double-unders and GHD sit-ups in a descending rep scheme. The structure provides natural recovery between barbell work and gymnastics movements. While the 12 total cleans require focus, the load is unspecified but typically light-moderate. The descending format (50-40-30) reduces volume as fatigue accumulates. Most average CrossFitters can complete this as prescribed in 12-18 minutes without excessive scaling, though double-under consistency and GHD endurance will be limiting factors.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of double-unders (120 total) and GHD sit-ups (120 total) demands significant muscular endurance. Grip and core fatigue accumulate across rounds.
• Speed (7/10): For-time format demands quick transitions and fast cycling through double-unders. Minimal rest between movements emphasizes rapid pacing and efficiency.
• Endurance (6/10): Descending rep scheme with double-unders and sit-ups creates sustained cardiovascular demand. Moderate duration with continuous movement maintains elevated heart rate throughout.
• Power (6/10): Double-unders and cleans are explosive movements requiring rapid force generation. Descending reps allow faster cycling as fatigue accumulates.
• Strength (5/10): Cleans require moderate loads and force production, but only 12 total reps limit maximal strength demand. Primarily tests strength-endurance rather than max effort.
• Flexibility (4/10): GHD sit-ups demand hip flexor and spinal mobility. Cleans require shoulder and ankle mobility. Moderate ROM demands overall.

Movements

• Clean
• GHD Sit-Up
• Double-Under

Modality Profile

Workout contains 3 unique movements: Double-Unders (Gymnastics), GHD Sit-ups (Gymnastics), and Cleans (Weightlifting). 2 out of 3 movements are Gymnastics (67%), 1 out of 3 is Weightlifting (33%).