Workout Description

Why This Workout Is Medium

At 95/65lbs, suitcase deadlifts are moderate but the unilateral barbell demand taxes anti-lateral core stability in an unfamiliar pattern. Lateral barbell burpees are more cardiovascularly demanding than standard burpees. However, 9 minutes limits total volume, and the weight is accessible. The core fatigue from deadlifts compounds into the burpees continuously, but most average CrossFitters can sustain this pace and complete as prescribed.

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Repeated suitcase deadlifts bilaterally fatigue the posterior chain, grip, and core stabilizers, while lateral burpees accumulate full-body muscular fatigue. Sustained muscular output across both sides creates meaningful stamina demand over many rounds.
• Endurance (6/10): A 9-minute AMRAP featuring continuous burpees elevates heart rate significantly. The combination of ground-to-stand burpees and loaded deadlifts sustains cardiovascular demand throughout, though the short duration limits pure aerobic stress.
• Speed (6/10): A 9-minute AMRAP format rewards efficient transitions and consistent movement cycling. Minimizing rest between suitcase deadlifts and lateral burpees is critical for maximizing rounds completed within the time cap.
• Power (5/10): Lateral barbell burpees include an explosive lateral jump over the bar, introducing a meaningful power component. Suitcase deadlifts at this load can be driven powerfully but aren't purely explosive movements.
• Strength (4/10): Moderate barbell load at 95/65 lbs is manageable but the unilateral suitcase deadlift demands significant anti-lateral-flexion core strength and hip strength. Not maximal effort, but more than pure bodyweight stimulus.
• Flexibility (3/10): Hip hinge mechanics for suitcase deadlifts require adequate hamstring length and lateral spinal stability. Lateral burpees demand basic hip and ankle mobility. Nothing extreme, but slightly above minimal baseline demands.

Movements

• Suitcase Barbell Deadlift
• Burpee

Benchmark Notes

Lateral barbell burpees (14 per round) are the dominant limiter, compounding fatigue fast in a 9-minute window. The suitcase deadlifts add core demand and transition awkwardness but are manageable at 95 lb. L5 (~4 rounds) reflects ~2:15/round pacing with brief breaks before each burpee set.

Modality Profile

Two movements: Burpee is Gymnastics (bodyweight), Suitcase Barbell Deadlift is Weightlifting (external load). No monostructural elements. 50/50 split between G and W.