Workout Description

Why This Workout Is Medium

This is a strength-focused session with two 1RM attempts over 18 minutes, providing ample rest between lifts. While finding true 1RMs requires significant effort, the low volume (just singles) and built-in recovery time make this manageable for average CrossFitters. The movements are fundamental barbell skills without complex coordination under fatigue. The time pressure is minimal, allowing proper warm-up and recovery between attempts.

Training Focus

This workout develops the following fitness attributes:

• Strength (10/10): Pure maximal strength testing across two fundamental movement patterns - squat and clean/press - at absolute loads.
• Power (7/10): Power clean is an explosive triple extension movement; push press requires rapid force development through legs and shoulders.
• Flexibility (6/10): Back squat requires good ankle and hip mobility; power clean demands significant shoulder and thoracic spine flexibility.
• Endurance (1/10): Minimal cardiovascular demand as this is pure strength work with full recovery between max effort attempts.
• Stamina (1/10): Single rep max efforts require no muscular endurance; full recovery is taken between attempts.
• Speed (1/10): No time pressure or cycling demands; athletes take full rest between max effort attempts.

Movements

• Push Press
• Back Squat
• Power Clean

Modality Profile

All three movements (Back Squat, Power Clean, Push Press) are barbell weightlifting movements with external load, making this 100% Weightlifting modality.