Workout Description

Why This Workout Is Medium

The 1-mile run creates moderate fatigue before the AMRAP, but the bodyweight movements are fundamental and manageable. The bear crawl adds muscular endurance challenge, but the rep scheme allows for natural breaks. Most average CrossFitters can maintain steady pace throughout the remaining 15-17 minutes. The combination creates good conditioning stimulus without overwhelming any single system or requiring scaling.

Training Focus

This workout develops the following fitness attributes:

• Endurance (8/10): One mile run plus continuous AMRAP creates significant cardiovascular demand over 24 minutes with minimal rest periods.
• Stamina (7/10): High volume air squats and push-ups in AMRAP format will test upper body and leg muscular endurance significantly.
• Speed (5/10): AMRAP format rewards efficient movement transitions and maintaining consistent pace throughout the remaining time after the run.
• Flexibility (4/10): Bear crawl requires shoulder and hip mobility, while air squats demand ankle and hip flexibility for proper depth.
• Strength (2/10): Bodyweight movements only with no external load, testing relative strength endurance rather than maximal force production.
• Power (1/10): Minimal explosive movement requirements; focus is on sustained output rather than rapid force development or speed.

Movements

• Run
• Air Squat
• Push-Up
• Bear Crawl

Benchmark Notes

This workout combines a 1-mile run followed by an AMRAP with bodyweight movements. I'll analyze this by breaking down the run component and then the AMRAP rounds. 1-Mile Run Analysis: Using the classic run anchor: L10 270-300 sec, L5 390-420 sec, L1 600-720 sec. This leaves approximately: - L10: 21-23 minutes for AMRAP - L5: 19.5-20.5 minutes for AMRAP - L1: 16-18 minutes for AMRAP AMRAP Round Breakdown (24 Air Squats + 12 Push-Ups + 50ft Bear Crawl): - Air Squats: 24 reps × 1.2 sec = 29 sec - Push-Ups: 12 reps × 1.3 sec = 16 sec - Bear Crawl: 50ft at ~10 ft/min pace = 30 sec - Transitions: ~5 sec total - Fresh round time: ~80 seconds Fatigue Analysis: - Round 1-2: 80 sec (1.0x multiplier) - Round 3-4: 88 sec (1.1x multiplier) - Round 5-6: 96 sec (1.2x multiplier) - Round 7-8: 104 sec (1.3x multiplier) - Round 9+: 120+ sec (1.5x+ multiplier) Set Breaking Considerations: - Air squats remain unbroken for most athletes - Push-ups will break into 6+6 or 4+4+4 sets after round 3-4 - Bear crawl is continuous but slows significantly with fatigue - Additional 5-10 sec rest between broken sets Time Available vs Rounds Possible: - L10 (21+ min available): Can complete 9-10+ rounds despite fatigue - L5 (19-20 min available): Can complete 5-6 rounds with moderate pacing - L1 (16-18 min available): Can complete 2-3 rounds with frequent breaks This workout is similar to bodyweight AMRAPs but the 1-mile run creates significant leg fatigue that impacts air squats and bear crawls. The combination of upper body (push-ups), lower body (squats), and full-body (bear crawl) creates comprehensive fatigue. Final targets: L10: 9.9 rounds, L5: 5.7 rounds, L1: 2.5 rounds

Modality Profile

4 movements total: Run (M), Air Squat (G), Push-Up (G), Bear Crawl (G). 3 gymnastics movements (75%) and 1 monostructural movement (25%).