Workout Description

Why This Workout Is Very Hard

This workout combines heavy barbell cycling with high-intensity burpee box jumps, creating significant leg fatigue that compounds throughout. The descending weights help, but there's no built-in rest between movements. The combination of heavy back squats (275/185) early in the workout plus continuous leg-dominant movements makes this especially challenging. Most average CrossFitters will need to scale the weights to maintain intensity.

Benchmark Times for Gary Box

• 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:

• Power (9/10): Explosive demands from Olympic lifts and box jumps. Burpee box jumps require repeated power production even under fatigue.
• Stamina (8/10): Repeated heavy squatting movements and burpee box jumps challenge muscular endurance in legs, posterior chain, and upper body throughout the entire workout.
• Strength (8/10): Heavy loads for back squat and front squat test maximal strength. Olympic lifts at moderate-heavy weights require significant strength capacity.
• Endurance (7/10): High-rep Olympic lifts combined with burpee box jumps create significant cardiovascular demand. The workout's length and continuous nature taxes aerobic capacity substantially.
• Flexibility (7/10): Olympic lifts demand good mobility. Front rack, overhead positions, and full depth squats require significant range of motion.
• Speed (6/10): Quick transitions between movements and cycle speed on burpee box jumps impact workout performance. Olympic lifts require technical speed.

Movements

• Back Squat
• Burpee Box Jump
• Front Squat
• Clean
• Snatch

Scaling Options

Barbell weights: Back Squat (185/135), Front Squat (155/105), Clean (135/95), Snatch (95/65). Sub step-ups for box jumps if needed. For burpee box jumps, can step up instead of jump, or reduce box height to 20/16. Consider reducing to 8 or 6 reps per movement for newer athletes. Target time cap of 25 minutes.

Scaling Explanation

Scale if you cannot perform 5+ unbroken reps of any barbell movement at prescribed weight with good form. Athletes should be proficient in all Olympic lifts before attempting Rx. The goal is to keep moving steadily with good technique - rest periods shouldn't exceed 45 seconds between movements. Scale weights to maintain intensity and complete within 20 minutes. Form on Olympic lifts must remain solid even when fatigued.

Intended Stimulus

Moderate-length glycolytic workout (12-20 minutes) combining heavy barbell cycling with explosive movements. Primary challenge is maintaining technique under fatigue while managing heavy loads. Tests both strength endurance and power output capacity across multiple movement patterns.

Coach Insight

Break up the barbell work early - consider sets of 4-3-3 or 5-5. Rest 20-30 seconds between movements to maintain quality. Keep burpee box jumps controlled but efficient - step-down from burpee to save energy. The weight drops each round by design - use this to maintain intensity. Most athletes break down technically on the final two barbell movements, so save some energy early. Watch for form deterioration on snatches when fatigued.

Benchmark Notes

This is a heavy barbell complex with burpee box jumps. Using DT (155/105 complex) as primary anchor but adjusting up for heavier loads. Breakdown: 1. Back Squats (275/185): 3-4s/rep × 10 = 30-40s + setup 2. Burpee Box Jump: 4-5s/rep × 10 = 40-50s 3. Front Squats (225/155): 3-4s/rep × 10 = 30-40s 4. Burpee Box Jump: 4-5s/rep × 10 = 40-50s (1.1x fatigue) 5. Cleans (185/135): 3-4s/rep × 10 = 30-40s 6. Burpee Box Jump: 4-5s/rep × 10 = 40-50s (1.2x fatigue) 7. Snatches (135/95): 3-4s/rep × 10 = 30-40s 8. Burpee Box Jump: 4-5s/rep × 10 = 40-50s (1.3x fatigue) Transitions between movements: 6-12s × 7 = 42-84s DT anchor (155/105) shows L10 at 360-420s for men. This workout uses significantly heavier loads (+75-120% on squats), so adding ~20% to base times. Final targets: Men: L10: 6:00 (360s) L5: 10:00 (600s) L1: 18:00 (1080s) Women: L10: 8:00 (480s) L5: 12:00 (720s) L1: 20:00 (1200s) Women's times adjusted up 20-25% due to heavier relative loading and impact on burpee box jump recovery.

Modality Profile

Of the 5 movements: Back Squat (W), Burpee Box Jump (G), Front Squat (W), Clean (W), Snatch (W). 4 movements are weightlifting (80%) and 1 movement is gymnastics (20%). No monostructural movements present.