Workout Description

Why This Workout Is Medium

The 95/65lb push press is moderate weight that most can handle, and burpee box jumps are fundamental movements. However, the 12-minute continuous AMRAP format creates steady fatigue accumulation without built-in rest. The shoulder-to-leg movement pattern allows some recovery between exercises. While challenging due to the time domain and volume, the weights and skills remain accessible to average CrossFitters, making this a solid medium-intensity workout.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep push press and burpee box jumps will heavily tax shoulder, leg, and core muscular endurance over multiple rounds.
• Endurance (7/10): A 12-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Speed (7/10): AMRAP format rewards fast transitions and quick cycling between movements to maximize rounds completed in 12 minutes.
• Power (6/10): Push press is explosive overhead movement and box jumps require powerful hip extension, creating moderate power demands.
• Strength (4/10): Moderate barbell load (95/65) requires decent pressing strength, while burpee box jumps demand relative bodyweight strength.
• Flexibility (3/10): Push press requires overhead mobility and burpee box jumps need hip flexion and ankle mobility for efficient movement.

Movements

• Push Press
• Burpee Box Jump

Benchmark Notes

This 12-minute AMRAP with 6 Push Press (95/65) and 9 Burpee Box Jumps (24/20) requires analysis of both movements under progressive fatigue. Push Press at 95/65 lbs: Fresh state ~2-3 sec per rep, so 6 reps = 12-18 sec initially. This is moderate loading that will slow significantly under fatigue. Burpee Box Jumps: These are highly demanding, combining burpee (3-4 sec) with box jump (1.5-2 sec), so ~4.5-6 sec per rep fresh, making 9 reps = 40-54 sec initially. Round time analysis: Round 1 (fresh): 12-18 sec push press + 40-54 sec burpee box jumps + 10 sec transition = 62-82 sec. Round 2-3: Apply 1.1-1.2x fatigue = 68-98 sec per round. Round 4-5: Apply 1.2-1.3x fatigue = 74-107 sec per round. Round 6+: Apply 1.3-1.5x+ fatigue = 81-123+ sec per round. The burpee box jumps become the major limiting factor due to their high metabolic demand and grip/coordination requirements. Set breaking will occur: push press in sets of 3-6, burpee box jumps likely unbroken early but breaking into 5-4 or 6-3 later. Using Cindy (20-min AMRAP: 5 pull-up, 10 push-up, 15 air squat) as reference anchor where L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds. However, this workout is significantly more demanding per round due to the barbell loading and burpee box jumps vs. bodyweight movements. Adjusting for higher intensity and shorter time domain (12 min vs 20 min): Elite athletes (L10) should complete 8.5-9.5 rounds, average CrossFitters (L5) around 6-7 rounds, beginners (L1) around 3-4 rounds. Final targets: L10: 9.1 rounds, L5: 6.3 rounds, L1: 3.5 rounds.

Modality Profile

Push Press is a weightlifting movement with external load (barbell), while Burpee Box Jump is a gymnastics movement combining bodyweight burpees with box jumps. Two modalities present: 50% Weightlifting, 50% Gymnastics.