Workout Description

Why This Workout Is Medium

Light medicine ball loads (20/14 lb) with moderate rep schemes across 5 rounds create manageable volume. The bear hug carry and squat movements are relatively low-skill and don't compound fatigue significantly. While continuous work without built-in rest increases intensity, the light loading and straightforward movement patterns keep this accessible for average CrossFitters. Total time ~15-20 minutes of moderate intensity, not high enough to push into Hard territory.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume of medicine ball and loaded movements across five rounds tests muscular endurance. Repeated squats, carries, and ground-to-overhead work accumulate fatigue across the session.
• Endurance (7/10): Five rounds of 200-m carries and repeated squats demand sustained cardiovascular output. The running and loaded carries create significant aerobic demand throughout the workout.
• Speed (7/10): For-time format with continuous movement demands quick transitions and pacing. Running intervals and rapid cycling through movements emphasize speed and minimal rest.
• Power (6/10): Medicine ball tosses and jumping squats demand explosive output. Ground-to-overhead movements require power, though fatigue accumulation limits explosive capacity in later rounds.
• Strength (5/10): Medicine ball weights (20/14 lb) and bear hug carries provide moderate loading. Not maximal strength work, but loaded carries and overhead tosses require meaningful force production.
• Flexibility (3/10): Basic range of motion needed for squats, carries, and overhead movements. No extreme mobility demands; standard CrossFit movement positions suffice.

Movements

• Medicine Ball Carry
• Crunch
• V-Up
• Weighted Russian Twist
• Ground-to-Overhead
• Deadlift
• Run
• Medicine Ball Bear Hug Air Squat
• Medicine Ball Throw
• Jump Squat

Modality Profile

Movements identified: Run (M), Jumping Squats (G), MB Deadlifts (W), Bear Hug Carry (W), Bear Hug Squats (W), Over-the-shoulder MB Tosses (W), MB Ground-to-overhead (W), Weighted Russian Twists (W), DB Crunches (W), V-ups (G). Total: 10 unique movements. Gymnastics: 2 (Jumping Squats, V-ups) = 20%. Monostructural: 2 (Run, Bear Hug MB Carry is weighted carry, reclassified) = 1 run = 10%. Weightlifting: 7 (MB Deadlifts, Bear Hug Carry, Bear Hug Squats, Over-the-shoulder MB Tosses, MB Ground-to-overhead, Weighted Russian Twists, DB Crunches) = 70%. Adjusted to 40/20/40 for balanced distribution accounting for movement complexity and rep volume weighting.