Workout Description
Warm Up SOP plus:bar hang. Max hold x3 then- 3 rounds of 15 leg levers, 15 scissor kicks, 15 2 count flutter kicks Strength/Skill: overhead Squat stay light. Goal is to correct OHS issues in the squat . If your OHS is majestic and Coach agrees work on volume increases! Metabolic Conditioning:Part A 7 min AMRAP 3-6-9-12 Etc Hand stand Push up Front Squat 135/95 RX 95/65 Scale Comp 155/105 2 MIN REST Part B For Time 12,9,6,3 Hang Power Clean 135/95 RX 95/65 Scale Comp 185/125 Lateral Burpee over bar score is time of PART B minus reps of AMRAP!!! SO If you did B in 6:42 and did 15 in A you would have a time of 5:57 as your score. Gym math matters!
Why This Workout Is Hard
HSPU in an ascending AMRAP ladder is the primary limiting factor — many average athletes can't string these unbroken, and shoulder fatigue accumulates fast. The 2-minute rest helps, but Part B's Hang Power Cleans (135/95) demand overhead pulling from already-torched shoulders. Lateral burpees over bar under time pressure compounds the cardio and leg fatigue carried over from Part A's front squats. The creative scoring mechanic also adds cognitive load mid-workout.
Training Focus
This workout develops the following fitness attributes:
- Flexibility (8/10): Overhead squat is one of CrossFit's most mobility-demanding movements, requiring shoulder, thoracic, hip, and ankle flexibility. HSPU and front squat also demand significant wrist, shoulder, and thoracic mobility throughout.
- Power (8/10): Hang power clean is a pure power movement requiring explosive hip extension. HSPU demands rapid pressing power. The combination of Olympic lifting and inverted pressing makes explosive output a primary training stimulus.
- Speed (7/10): Unique scoring system — Part B time minus Part A reps — incentivizes fast cycling in both sections. AMRAP format rewards quick transitions, while the For Time component demands efficient movement under fatigue.
- Stamina (6/10): Ascending AMRAP ladder accumulates significant muscular fatigue across shoulders and legs. Core warm-up volume plus descending hang power cleans and burpees in Part B creates compounding muscular endurance demand.
- Strength (6/10): Moderate-to-heavy barbell loads for front squats and hang power cleans, plus HSPU requiring substantial pressing strength. OHS skill work reinforces positional strength, though loads are intentionally kept lighter for technique.
- Endurance (5/10): Dual-part metcon with a 7-minute AMRAP and a For Time segment tests moderate aerobic capacity. Burpees add cardiovascular stress, but total work duration is under 15 minutes with built-in rest.
Movements
- Leg Lift
- Hollow Body Scissor Kick
- Front Squat
- Flutter Kick
- Overhead Squat
- Dead Hang
- Handstand Push-Up
- Hang Power Clean
- Burpee Over Bar
Modality Profile
9 total movements: Gymnastics (6) = Dead Hang, Leg Lever, Hollow Body Scissor Kick, Flutter Kick, Handstand Push-Up, Burpee Over Bar (all bodyweight); Weightlifting (3) = Overhead Squat, Front Squat, Hang Power Clean (all barbell/external load); No monostructural movements. 6/9 = 67% → 70% G, 3/9 = 33% → 30% W.
