Workout Description

Why This Workout Is Hard

The descending/ascending rep scheme creates a challenging metabolic stimulus, while the heavy front squats (185/135) will tax the legs and core significantly. The box jumps becoming MORE frequent as the front squats decrease is particularly challenging - just when the legs are fatigued, the explosive movement volume increases. Most average CrossFitters will need to break up the front squats into smaller sets.

Benchmark Times for James Giberson

• 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 (8/10): High total volume of leg-intensive movements challenges muscular endurance. Front squats and box jumps tax the same muscle groups repeatedly.
• Power (8/10): Box jumps are pure power movements. Even as fatigue sets in, each rep requires explosive hip extension.
• Endurance (7/10): The descending/ascending rep scheme with heavy front squats and box jumps creates sustained cardiovascular demand through continuous work without built-in rest.
• Strength (7/10): 185/135lb front squats represent significant loading, especially as fatigue accumulates. Maintaining proper form becomes increasingly challenging throughout.
• Flexibility (6/10): Front rack position demands good mobility. Full depth front squats require adequate ankle, hip, and thoracic flexibility.
• Speed (5/10): Moderate cycling speed required. Success depends on maintaining steady pace rather than sprinting through movements.

Movements

• Front Squat
• Box Jump

Scaling Options

Front Squat: Scale to 135/95# or 115/75# based on 1RM (should be ~60-65% of max). Sub goblet squats with KB/DB if barbell rack position is limiting. Box Jump: Reduce height to 24/20" or 20/16". Step-ups acceptable for those with jumping restrictions. Can reduce volume to 8-7-6-5-4-3-2-1 with corresponding box jumps if needed.

Scaling Explanation

Scale if unable to perform sets of 5+ front squats at prescribed weight with solid technique, or if box jumps become slow/shuffling steps rather than explosive jumps. Priority is maintaining power output and proper movement patterns throughout. Target time is 12-18 minutes - scale load/volume if projected time exceeds 20 minutes. Athletes should feel challenged but able to maintain good form on both movements.

Intended Stimulus

Moderate-length glycolytic workout (12-18 minutes) combining heavy leg strength with explosive power. The descending front squat ladder creates cumulative leg fatigue while ascending box jumps test power maintenance under fatigue. Primary challenge is strength-endurance and power preservation.

Coach Insight

Break front squats into manageable sets early (5-5, 5-4, 4-4) to avoid burning out. Quick reset between reps but don't rush - maintain solid front rack and full depth. For box jumps, step down to conserve energy and reduce impact. As front squats decrease and box jumps increase, resist urge to rush - maintain explosive power and safe technique. Most athletes hit wall around round of 6-5 front squats.

Benchmark Notes

This workout follows a descending/ascending rep scheme with two movements. Let's break it down: 1. Front Squats (185/135): - Total reps: 55 front squats - Higher load than typical (185 vs 135 in Grace) - Base time per rep: 3-4 seconds due to heavy load - Fatigue pattern similar to Grace but with descending scheme 2. Box Jumps (30/24): - Total reps: 55 box jumps - Standard time per rep: 2 seconds - Ascending scheme helps manage fatigue Using Grace (30 C&J at 135/95) as primary anchor since it's a similar total volume of barbell work: - Grace L10: 90-120s / 110-150s - Grace L5: 240-300s / 300-360s - Grace L1: 480-600s / 540-720s Adjustments made: - +40% time due to heavier barbell load (185 vs 135) - +80% for additional box jump volume and transitions - Descending scheme partially offsets fatigue vs straight 30 reps 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)

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.