Workout Description

Why This Workout Is Medium

While 185/135lb front squats are moderately heavy, the EMOM format provides significant rest (~45 seconds) between sets. The box jumps are a basic movement at standard height, and 3 reps won't accumulate significant fatigue. The combination allows full recovery between rounds, making this more of a strength-focused workout than a conditioning challenge. Most average CrossFitters can maintain form and intensity throughout.

Benchmark Times for David Wooley

• Elite: <4:00
• Advanced: 5:00-6:00
• Intermediate: 7:00-8:00
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Power (8/10): Box jumps are pure power movements. Even with heavy front squats, explosive output is a primary focus of this couplet.
• Strength (7/10): Heavy front squats at 185/135 require significant strength. Three reps allows focus on quality movement with relatively heavy loads.
• Flexibility (6/10): Front rack position demands good mobility. Full depth front squats require ankle, hip, and thoracic flexibility.
• Stamina (5/10): Moderate rep scheme tests local muscular endurance in legs and core. One minute recovery allows partial replenishment between efforts.
• Speed (5/10): Quick transitions needed between movements, but rep scheme allows controlled pace. One-minute window provides urgency without rushing.
• Endurance (4/10): EMOM format provides built-in rest, but 12 minutes of consistent work challenges aerobic system. Front squats and box jumps require sustained energy output.

Movements

• Front Squat
• Box Jump

Scaling Options

Front Squat options: 135/95, 115/75, or 65-95% of 1RM. Sub step-ups or plate jumps for box jumps. Lower box height to 20/16 or 16/12. Can reduce to 2 reps each movement or extend interval to 90 seconds. For beginners, consider empty barbell and focus on mechanics. Advanced athletes can increase load or add reps.

Scaling Explanation

Scale if unable to maintain perfect front squat form for 3 reps at prescribed weight, or if box jumps cause excessive fatigue. Athletes should complete movements in 20-25 seconds, leaving adequate rest. Priority is maintaining power output and technical proficiency across all rounds. Scale load or complexity to ensure consistent execution - intensity should feel sustainable but challenging.

Intended Stimulus

Moderate intensity strength-endurance workout targeting phosphagen and glycolytic systems. Each minute challenges power output maintenance with heavy front squats followed by explosive box jumps. Time domain is short intervals (60 seconds) repeated 12 times. Primary challenge is strength-skill transfer under fatigue while maintaining explosive power.

Coach Insight

Front squats should be unbroken but controlled - aim for 10-12 seconds. Quick transition to box jumps, which should take 8-10 seconds. This leaves 35-40 seconds rest. Maintain vertical torso on squats, full hip extension on jumps. Common mistakes: rushing squats, losing front rack, soft landing on jumps. Don't sacrifice form for speed - consistency across all 12 minutes is key.

Benchmark Notes

This is an EMOM for 12 minutes with front squats and box jumps. Each minute requires: Front Squats (185/135): - 3 reps at ~3 sec each = 9 sec - Heavier than typical loading adds fatigue Box Jumps (24/20): - 3 reps at ~2 sec each = 6 sec - Transition between movements ~3-5 sec Base time per round: ~18-20 sec leaving 40 sec rest Fatigue Analysis: - Front squats at this weight will accumulate significant fatigue - Box jumps become riskier as legs fatigue - Expect 20-30% slowdown in later rounds Comparison to Grace anchor (30 reps at 135/95): - This workout has 72 total reps (36 each movement) - Heavier front squat loading (~35% heavier) - Box jumps less taxing than jerks - Added forced rest from EMOM format Projected times (completing all rounds): - Elite (L10): 4:00-5:00 - Intermediate (L5): 8:00-9:00 - Beginner (L1): 11:00-13:00 Female times adjusted 10-15% slower due to relatively heavier loading.

Modality Profile

Box Jump is a gymnastics (bodyweight) movement, Front Squat is a weightlifting movement with external load. With two movements split across two modalities, this results in a 50/50 G/W split.