Workout Description
Warm Up SOP plus:3 rounds- 20 single leg alt romanion deadlift l20 alt lunges banded scarecrow from rack- work arms down through tension pointsStrength /Skill:push press 5x2 work to heaviest new 2 rep if possible Rack is allowed Metabolic Conditioning :12/18/24 knees to elbows deadlift 185/125 15 min time cap
Why This Workout Is Medium
The workout combines a moderate-intensity strength block (push press 5x2) with a short metabolic conditioning piece (12/18/24 rep scheme, 15-min cap). The deadlift load (185/125) is moderate, and the knees-to-elbows volume is manageable. While the warm-up includes unilateral work that may cause some fatigue, the strength portion provides adequate recovery before the conditioning. Most average CrossFitters can complete this as prescribed without significant scaling, though pacing the KTE will be important.
Training Focus
This workout develops the following fitness attributes:
- Stamina (7/10): Ascending rep scheme (12/18/24) combined with heavy deadlifts tests muscular endurance across multiple muscle groups under fatigue.
- Strength (7/10): Push press 5x2 at heavy loads builds maximal strength; 185/125 deadlifts are substantial loads requiring significant force production.
- Endurance (6/10): The 15-minute MetCon with moderate-to-heavy deadlifts and continuous knees-to-elbows demands sustained cardiovascular output, though not at marathon intensity.
- Flexibility (6/10): Single-leg RDLs, lunges, and banded scarecrows demand hip and shoulder mobility; knees-to-elbows requires core and hip flexibility.
- Speed (5/10): Ascending rep scheme encourages steady pacing; transitions between movements are minimal, but cycling speed isn't the primary driver.
- Power (4/10): Push press contains explosive element, but MetCon deadlifts are grind-focused rather than ballistic; moderate power demand overall.
Movements
- Push Press
- Knees-to-Elbow
- Deadlift
- Banded Tricep Extension
- Alternating Lunge
- Single-Leg Romanian Deadlift
Modality Profile
Single-Leg Romanian Deadlift (W), Alternating Lunge (G), Banded Tricep Extension (W), Push Press (W), Knees-to-Elbow (G), Deadlift (W). Total: 2 Gymnastics movements, 4 Weightlifting movements. 2/6 = 33% G, 4/6 = 67% W.
