Workout Description

Why This Workout Is Easy

This relay format provides excellent recovery - while one partner works, the other rests completely. 30 double-unders and 100ft bear crawl are moderate volume with basic movements. The alternating structure prevents fatigue accumulation, and most average CrossFitters can complete these elements fresh each round. The 16-minute time cap allows for a sustainable pace without time pressure creating additional difficulty.

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Relay format demands quick transitions and fast cycling of double unders to maximize partner rest time, creating high urgency and sprint-like efforts.
• Endurance (7/10): 16-minute relay format with continuous partner alternation creates sustained cardiovascular demand, though brief rest periods during partner transitions provide some recovery.
• Stamina (6/10): Double unders and bear crawls both challenge muscular endurance, particularly in shoulders, calves, and core, with cumulative fatigue building over multiple rounds.
• Power (6/10): Double unders are highly power-dependent, requiring explosive calf contractions and coordinated timing, while bear crawls involve minimal power output but sustained effort.
• Flexibility (4/10): Bear crawls require good shoulder mobility and hip flexion, while double unders need adequate ankle and shoulder range of motion for rope clearance.
• Strength (3/10): Bear crawls require moderate bodyweight strength in shoulders and core, while double unders demand minimal strength beyond basic coordination and jumping ability.

Movements

• Bear Crawl
• Double-Under

Benchmark Notes

This is a 16-minute AMRAP partner relay with Partner A doing 30 double-unders + 100ft bear crawl, then Partner B does the same. I'll analyze this as rounds completed in 16 minutes. Movement breakdown per partner per round: - 30 Double-Unders: 15-20 seconds for elite, 25-35 seconds for intermediate, 40-60 seconds for beginners - 100ft Bear Crawl: 20-30 seconds for elite, 35-50 seconds for intermediate, 60-90 seconds for beginners - Transition time: 3-5 seconds Total time per partner per round: - Elite (L9-L10): 38-55 seconds - Intermediate (L5-L6): 63-90 seconds - Beginner (L1-L2): 103-155 seconds Since this is a relay, partners alternate, so each partner gets rest while the other works. This significantly reduces fatigue compared to continuous work. The rest period equals the partner's work time. With 16 minutes (960 seconds) available: - Elite athletes: 960 ÷ 50 seconds average = ~19 rounds possible - Intermediate: 960 ÷ 75 seconds average = ~13 rounds possible - Beginners: 960 ÷ 130 seconds average = ~7 rounds possible Factoring in slight fatigue accumulation over 16 minutes and the relay format providing built-in recovery, the distribution spans from 3 rounds (very beginner, struggling with double-unders) to 19 rounds (elite level with efficient movement patterns). This workout is most similar to a gymnastics-heavy AMRAP like Cindy, but with partner relay format reducing fatigue. The double-under + bear crawl combination creates a unique cardio-strength challenge. Final targets: L10: 19+ rounds, L5: 11 rounds, L1: 3 rounds

Modality Profile

Both Double-Under and Bear Crawl are bodyweight gymnastics movements requiring coordination and body control without external load