Workout Description
Metabolic Conditioning Prep:Review and Prep Overhead SquatsWith an empty Barbell, Snatch and Clean and transfer to the Back-rack method.2×10 reps with empty Barbell (coach-led reps)2×5 reps – add load (same load for both sets)2×3 reps – add load (same load for both sets)2×3 reps – second set should be their workout load
Metabolic Conditioning:
4 Rounds-500-m Row7 Overhead Squats 155/105 lb. RX 205/135 Comp
Rest 3 min.S
core: Time to complete each round- 4 scores
Why This Workout Is Medium
This workout combines moderate loads (155/105 RX) with manageable volume (7 reps per round × 4 rounds = 28 total overhead squats). The 3-minute rest between rounds is substantial, allowing significant recovery and preventing fatigue accumulation. While the 500m row adds metabolic demand, the overhead squat load is light enough that most average CrossFitters can maintain form. The limiting factor is aerobic capacity rather than strength or skill, making this accessible to most athletes with minimal scaling needed.
Training Focus
This workout develops the following fitness attributes:
- Endurance (7/10): Four rounds of 500m rowing with moderate rest intervals demands sustained cardiovascular output. The 3-minute recovery between rounds allows partial recovery but insufficient for complete restoration.
- Flexibility (7/10): Overhead squats demand significant shoulder mobility, thoracic spine extension, and ankle dorsiflexion. The empty barbell prep emphasizes movement quality and range of motion requirements.
- Stamina (6/10): Seven overhead squats per round at moderate-to-heavy loads combined with rowing creates muscular endurance demand. Total volume is moderate, not extreme, limiting stamina stimulus.
- Strength (6/10): Overhead squats at 155/105 lb RX (205/135 comp) represent moderate loads requiring strength maintenance. The prep work builds strength foundation, but workout loads aren't maximal efforts.
- Speed (5/10): Steady pacing required across four rounds with structured rest. Minimal transition time between rowing and squats, but overall cycling speed is moderate rather than sprint-based.
- Power (3/10): Rowing and overhead squats are primarily strength-endurance movements, not explosive. Limited power demand; focus is on controlled movement under fatigue rather than rapid force production.
Movements
- Overhead Squat
- Snatch
- Clean
- Row
Modality Profile
Workout contains 2 unique movements: 500-m Row (Monostructural) and Overhead Squat (Weightlifting). The prep work uses the same Overhead Squat movement, so it counts as one unique movement. 50% Monostructural, 50% Weightlifting.
