Workout Description
Why This Workout Is Very Hard
The 5-minute bar hang is a brutal grip and shoulder endurance test — most average CrossFitters will drop multiple times, accumulating 30–50+ push presses at 105# while already compromised. Each drop compounds upper-body fatigue in a punishing feedback loop. The 400m run offers minimal recovery before 20 decline push-ups hit already-thrashed pressing muscles. Multiple simultaneous limiting factors (grip, shoulder endurance, lungs) with no built-in rest makes this Very Hard.
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): The 5-minute dead hang is a severe grip and shoulder muscular endurance test. Penalty push presses and 20 decline push-ups layer significant upper-body pushing and pulling stamina demands.
- Power (6/10): The push press is inherently explosive, demanding hip extension and shoulder power on every rep. Performing penalty sets under accumulated grip and shoulder fatigue challenges power output under duress.
- Endurance (5/10): The 400m run combined with the sustained 5-minute hang creates a moderate cardiovascular demand. Penalty push presses accumulate fatigue across the session, sustaining aerobic engagement throughout.
- Strength (5/10): Push press at 105# demands real force production, especially under grip fatigue from the hang. Sustaining shoulder and grip strength through penalties adds meaningful strength endurance requirements.
- Flexibility (3/10): Overhead push press requires adequate shoulder and thoracic mobility. The dead hang needs open lat and shoulder positions. Decline push-ups add a slight shoulder stretch demand, but nothing extreme.
- Speed (3/10): No time-cap pressure or sprint cycling emphasis. The 400m run requires pacing, and transitions matter, but the workout is primarily a grip-endurance grind rather than a speed-focused effort.
Movements
- Push Press
- Push-Up
- Dead Hang
- Run
Modality Profile
4 movements total: Dead Hang (G) and Push-Up (G) = 2 Gymnastics movements (50%); Run (M) = 1 Monostructural movement (25%); Push Press (W) = 1 Weightlifting movement (25%). Raw split is 50/25/25, rounded to nearest 10% while keeping the sum at 100 gives G:50, M:20, W:30.
Training Profile
| Attribute | Score | Explanation |
|---|---|---|
| Endurance | 5/10 | The 400m run combined with the sustained 5-minute hang creates a moderate cardiovascular demand. Penalty push presses accumulate fatigue across the session, sustaining aerobic engagement throughout. |
| Stamina | 8/10 | The 5-minute dead hang is a severe grip and shoulder muscular endurance test. Penalty push presses and 20 decline push-ups layer significant upper-body pushing and pulling stamina demands. |
| Strength | 5/10 | Push press at 105# demands real force production, especially under grip fatigue from the hang. Sustaining shoulder and grip strength through penalties adds meaningful strength endurance requirements. |
| Flexibility | 3/10 | Overhead push press requires adequate shoulder and thoracic mobility. The dead hang needs open lat and shoulder positions. Decline push-ups add a slight shoulder stretch demand, but nothing extreme. |
| Power | 6/10 | The push press is inherently explosive, demanding hip extension and shoulder power on every rep. Performing penalty sets under accumulated grip and shoulder fatigue challenges power output under duress. |
| Speed | 3/10 | No time-cap pressure or sprint cycling emphasis. The 400m run requires pacing, and transitions matter, but the workout is primarily a grip-endurance grind rather than a speed-focused effort. |
5:00 Bar Hang*every drop10 push press 105#400 meter run 20 push-ups (2 plate decline)