Workout Description

Why This Workout Is Hard

This workout combines moderate-heavy barbell cycling (35 total clean and jerks) with high-volume bodyweight movements (200 total reps) and bookend cardio pieces. The clean and jerks are strategically placed to prevent full recovery between bodyweight sections. The combination of barbell fatigue, grip demands from pull-ups, and sustained effort over ~25-30 minutes makes this challenging for the average CrossFitter, though not insurmountable.

Benchmark Times for The Hammy

• Elite: <14:00
• Advanced: 15:00-16:00
• Intermediate: 18:00-20:00
• Beginner: >30:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High volume of push-ups, pull-ups, sit-ups and box jumps challenges local muscular endurance. Clean and jerks add complexity to stamina demands.
• Endurance (8/10): Bookended by 1000m row and run, with high-volume bodyweight movements throughout. Sustained cardiovascular output required for 15-25 minutes of continuous work.
• Speed (7/10): Quick transitions between movements and efficient cycling of bodyweight movements are crucial for good times.
• Flexibility (6/10): Clean and jerks demand good mobility in ankles, hips, and shoulders. Front rack position and overhead lockout test range of motion.
• Power (5/10): Box jumps and clean and jerks require power output, but fatigue and volume make sustained power difficult to maintain.
• Strength (4/10): Moderate loads for clean and jerks (135/95) require strength, but not maximal. Volume and fatigue make technique crucial.

Movements

• Push-Up
• Sit-Up
• Run
• Clean and Jerk
• Box Jump
• Row
• Pull-Up

Scaling Options

Clean and Jerk: Reduce to 95/65 lbs or 75/55 lbs. Can separate into power clean + push press. Push-ups: Elevate hands on box or do knee push-ups (30-35 reps). Pull-ups: Use bands or ring rows (30-35 reps). Box Jumps: Lower height to 20/16" or step-ups. Sit-ups: Maintain full range but reduce to 35 reps. Can reduce row/run to 800m or 500m if needed.

Scaling Explanation

Scale if you cannot perform 3 unbroken clean and jerks at prescribed weight with good form, or if strict pull-ups/push-ups are limited to sets of 3-5. Target completion time is 20-30 minutes. Intensity should allow continuous movement with brief rest periods. Prioritize maintaining clean and jerk technique over speed - this is not meant to be light technical practice.

Intended Stimulus

Moderate-to-long glycolytic workout (20-30 minutes) with oxidative elements. Primary focus is maintaining power output across clean and jerks while managing accumulating fatigue from bodyweight movements. Tests both strength endurance and cardiorespiratory capacity. The bookend mono-structural pieces create an additional mental challenge.

Coach Insight

Break up the clean and jerks into sets of 3-4 from the start - don't go unbroken early. Quick singles are better than grinding reps. Break bodyweight movements into manageable sets (10-15 reps) before form deteriorates. Keep transitions under 10 seconds. For push-ups and pull-ups, consider 5-7 sets. Row at 85% effort (24-26 spm) and save energy for the barbell work. Run should be at conversational pace unless competing for time.

Benchmark Notes

This workout has similarities to both Jackie (1000m row + barbell + gymnastics) and Elizabeth (clean and jerks + gymnastics), but with more volume. Breaking it down: 1000m Row: 195-240s fresh 28 Clean & Jerks (135/95): ~4-5s each = 112-140s 200 Bodyweight Reps: ~1.5-2s each = 300-400s 1000m Run: 210-270s fatigued Transitions between movements: ~60-90s total Fatigue considerations: - Clean & jerks will require singles/doubles after initial sets - Push-ups/pull-ups will require breaking into smaller sets - Running after all the work will be 15-20% slower than fresh Starting from Jackie's anchor (L10 M: 310-340s, F: 360-390s) and Elizabeth's anchor (L10 M: 160-200s, F: 200-240s), this workout has roughly 2.5x the volume. Scaling up proportionally and adding fatigue factors: L10 (Elite): 14:00/17:00 L5 (Intermediate): 20:00/23:00 L1 (Beginner): 30:00/35:00 The levels array provides smooth progression between these anchor points.

Modality Profile

From 7 total movements: G=3 (Push-Up, Sit-Up, Box Jump, Pull-Up), M=2 (Row, Run), W=1 (Clean and Jerk). Rounded to nearest 10% for clean numbers from 43/29/28 raw calculation.

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