Workout Description

Why This Workout Is Medium

This workout combines moderate loads with manageable volume across familiar movements. The 95/65lb shoulder press is the limiting factor, requiring most athletes to break sets as fatigue accumulates. Box jumps provide brief recovery between upper body work, and DB power cleans at 50/35lbs remain accessible. The 5-round structure creates steady fatigue without being overwhelming. Most average CrossFitters can complete as prescribed in 12-15 minutes with appropriate pacing.

Benchmark Times for BJ, Press, DB

• Elite: <6:00
• Advanced: 7:00-8:00
• Intermediate: 9:00-10:00
• Beginner: >18:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Moderate rep ranges across three movements over five rounds will challenge muscular endurance, particularly shoulders and grip.
• Endurance (6/10): Five rounds for time with minimal rest creates moderate cardiovascular demand, requiring sustained aerobic output throughout the workout.
• Power (6/10): Box jumps and DB power cleans are explosive movements, creating significant power demands despite moderate loads.
• Strength (5/10): 95/65lb shoulder press and 50/35lb DB power cleans provide moderate strength demands without being maximal loads.
• Speed (5/10): For time format encourages steady pacing with quick transitions between three distinct movement patterns over five rounds.
• Flexibility (4/10): Box jumps require hip extension, shoulder press needs overhead mobility, and power cleans demand moderate hip and ankle flexibility.

Movements

• Shoulder Press
• Dumbbell Power Clean
• Box Jump

Benchmark Notes

This workout consists of 5 rounds of 6 box jumps (24/20), 12 shoulder press (95/65), and 8 DB power cleans (50/35). I'll analyze each movement and apply fatigue multipliers. Movement Analysis: - Box Jumps (24"): 1.5-2 sec per rep when fresh - Shoulder Press (95/65): 2-3 sec per rep (moderate load) - DB Power Cleans (50/35): 2-3 sec per rep Round-by-Round Breakdown: Round 1 (fresh, 1.0x multiplier): - 6 box jumps: 9-12 sec - 12 shoulder press: 24-36 sec - 8 DB power cleans: 16-24 sec - Transitions: 6 sec - Round total: 55-78 sec Rounds 2-3 (1.1x multiplier): - Fatigue begins affecting shoulder endurance - Round time: 60-86 sec each Rounds 4-5 (1.2-1.3x multiplier): - Significant shoulder fatigue, set breaking on press - DB cleans affected by grip fatigue - Round time: 66-100 sec each Total estimated times: - Elite (L10): 300-360 sec (5:00-6:00) - Advanced (L5): 540-600 sec (9:00-10:00) - Novice (L1): 900-1080 sec (15:00-18:00) This workout is most similar to a medium-volume mixed modal workout. The shoulder press at 95/65 lbs will be the limiting factor for most athletes, requiring set breaking after round 2-3. The combination of overhead pressing and power movements creates significant upper body fatigue. Final targets: L10: 360 sec, L5: 600 sec, L1: 1080 sec

Modality Profile

Box Jump is gymnastics (bodyweight), Shoulder Press and Dumbbell Power Clean are weightlifting (external load). With 1 gymnastics and 2 weightlifting movements, the breakdown is 33% G and 67% W.