Workout Description

Why This Workout Is Medium

This workout combines moderate-intensity movements with manageable loads for the average CrossFitter. The 11-minute time cap creates steady work without extreme fatigue accumulation. Box jumps provide brief recovery between DB complexes, and the 4:8 rep ratio allows sustainable pacing. While the DB weight is challenging, the low volume per round and built-in movement variety prevent any single limiting factor from becoming overwhelming.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep box jumps and power cleans will heavily tax leg and posterior chain muscular endurance over multiple rounds.
• Power (8/10): Box jumps and power cleans are both explosive movements requiring rapid force production and athletic coordination.
• Endurance (7/10): An 11-minute AMRAP creates significant cardiovascular demand, requiring sustained aerobic output with minimal rest between movements.
• Flexibility (6/10): Power cleans require good hip, ankle, and shoulder mobility while box jumps demand adequate hip flexion range.
• Speed (6/10): Fast transitions between movements and quick cycling of explosive exercises are key to maximizing rounds completed.
• Strength (4/10): 50/35lb dumbbells provide moderate loading that challenges strength endurance rather than maximal strength output.

Movements

• Box Jump
• Dumbbell Power Clean and Jerk

Benchmark Notes

This is an 11-minute AMRAP with 4 box jumps (24/20) and 8 DB power clean and jerks (50/35). I'll analyze this by breaking down the movement times and applying fatigue over the 11-minute duration. Movement Analysis: - Box Jump (24"): 1.5-2 sec per rep when fresh - DB Power Clean & Jerk (50/35): 3-4 sec per rep when fresh (moderate load) - Total per round: 4 box jumps (6-8 sec) + 8 DB C&J (24-32 sec) = 30-40 sec per round fresh Fatigue and Pacing Considerations: - Round 1-2: 35 sec average (fresh state) - Round 3-4: 38 sec (fatigue setting in, +8%) - Round 5-6: 42 sec (significant fatigue, +20%) - Round 7-8: 48 sec (heavy fatigue, +37%) - Round 9+: 55+ sec (severe fatigue, +57%) Transition time between movements: 2-3 seconds (same area, different equipment) Projected Performance by Level: - L10 (Elite): 8.4+ rounds - Excellent pacing, minimal fatigue impact, efficient transitions - L5 (Average): 6.0 rounds - Moderate pacing with typical fatigue patterns - L1 (Beginner): 3.5 rounds - Slower movement execution, longer rest periods, significant fatigue This workout is similar to other moderate-duration AMRAPs but lacks a direct anchor match. The combination of explosive lower body (box jumps) followed by full-body power movement (DB C&J) creates cumulative fatigue that significantly impacts later rounds. The 11-minute timeframe allows for 6-9 complete rounds for most athletes. Final targets: L10: 8.4+ rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

Box Jump is a bodyweight gymnastics movement, while Dumbbell Power Clean and Jerk is a weightlifting movement with external load. Two modalities present results in 50/50 split.