Workout Description

Why This Workout Is Hard

The 315/205lb deadlifts are heavy for most athletes, requiring significant strength and grip. Combined with lateral burpee box jump overs in a 9-minute AMRAP format, fatigue accumulates rapidly with no built-in rest. The continuous nature prevents recovery between movements, and grip fatigue from deadlifts compounds the challenge. Most average CrossFitters will need to scale the deadlift weight significantly to maintain the intended stimulus.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume burpee box jumps combined with heavy deadlifts will rapidly fatigue multiple muscle groups over sustained effort.
• Endurance (7/10): Nine minutes of continuous work with high heart rate movements creates significant cardiovascular demand, though shorter than pure endurance tests.
• Strength (7/10): Heavy deadlifts at 315/205 require significant strength, though limited to 4 reps per round in this format.
• Power (6/10): Box jump overs demand explosive hip extension, though heavy deadlifts slow overall power output due to load.
• Speed (6/10): AMRAP format rewards fast transitions and quick cycling, but heavy deadlifts limit overall movement speed potential.
• Flexibility (4/10): Burpee box jumps require hip mobility and ankle flexibility, deadlifts need posterior chain mobility for proper positioning.

Movements

• Lateral Burpee Box Jump
• Deadlift

Benchmark Notes

This is a 9-minute AMRAP with 8 lateral burpee box jump overs (24/20) and 4 deadlifts (315/205). I'll analyze this movement by movement and compare to similar benchmarks. Movement Analysis: - Lateral Burpee Box Jump Over (24/20): This is a complex movement combining a burpee with lateral movement and box jump. Fresh state: ~5-6 seconds per rep for elite, 7-8 seconds for intermediate, 9-12 seconds for novice. - Deadlift (315/205): Heavy load requiring singles or doubles. Fresh state: ~3-4 seconds per rep for elite, 5-6 seconds for intermediate, 7-10 seconds for novice. Round Breakdown: Round 1 (fresh): Elite ~48-52 seconds (8×6 + 4×4 = 64 seconds), Intermediate ~72-80 seconds, Novice ~96-108 seconds Transition time: 3-5 seconds between movements Fatigue Analysis: - The lateral burpee box jump overs will significantly tax the cardiovascular system and legs - Heavy deadlifts (315/205) will require longer rest periods as fatigue sets in - By round 3-4, expect 20-30% slower times - By round 5+, expect 40-60% slower times with forced rest periods Comparison to Anchors: This workout is most similar to high-intensity AMRAPs like Fight Gone Bad in terms of mixed modal demands. However, the heavy deadlift load (315/205) is significantly more demanding than typical AMRAP weights. The lateral burpee box jump over is also more complex than standard burpees. Projected Performance: - Elite (L10): 6.5-7 rounds - can maintain pace longer, efficient movement patterns - Advanced (L8-L9): 5.8-6.5 rounds - good technique but fatigue impacts later rounds - Intermediate (L5): 4.5-5 rounds - significant slowdown after round 3 - Novice (L1-L2): 2-3 rounds - may need to scale weight or modify movements Final targets: L10: 6.8 rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

Two movements: Lateral Burpee Box Jump (bodyweight gymnastics movement) and Deadlift (barbell weightlifting movement). Equal split between gymnastics and weightlifting modalities.