Workout Description

Why This Workout Is Medium

While clean extensions at 100% 1RM are extremely heavy, the 3x3 rep scheme with natural rest between rounds makes this manageable. The max reps push-ups provide active recovery between strength sets. The low volume (9 total reps) prevents significant fatigue accumulation despite the maximal load. Most experienced CrossFitters can handle brief maximal efforts with adequate rest, making this challenging but accessible.

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): Clean extensions at 100% of clean max represents near-maximal strength demand, requiring significant force production capability.
• Power (8/10): Clean extensions are explosive triple extension movements requiring high power output to accelerate the bar upward.
• Stamina (7/10): Max rep push-ups after heavy clean extensions will severely test upper body muscular endurance and grip stamina.
• Flexibility (4/10): Clean extensions require good ankle, hip, and thoracic mobility while push-ups demand basic shoulder and hip flexibility.
• Endurance (3/10): Three rounds with heavy clean extensions and max push-ups creates moderate cardiovascular demand but allows recovery between rounds.
• Speed (2/10): Format allows rest between heavy lifts and push-up sets, emphasizing quality over rapid cycling between movements.

Movements

• Clean Extension
• Push-Up

Benchmark Notes

This workout consists of 3 rounds of clean extensions at 100% of clean max followed by max reps push-ups. Since it's scored as 'Reps', this appears to be tracking total push-ups completed across all 3 rounds. The clean extensions serve as a strength primer/fatigue inducer before the push-up sets. Clean extensions at 100% 1RM will be singles with significant rest (15-20 seconds between reps), taking roughly 60-90 seconds per round including setup. This creates substantial posterior chain and grip fatigue before push-ups. For push-ups after heavy clean extensions: Round 1 (fresh but primed): Elite athletes might achieve 25-35 reps, intermediates 15-25, beginners 8-15. Round 2 (moderate fatigue): 15-25% reduction from round 1. Round 3 (high fatigue): 25-35% reduction from round 1. The heavy clean work will particularly impact core stability and grip, affecting push-up performance more than typical bodyweight circuits. Total push-up estimates: L10 (elite): 180+ reps, L5 (average): 120 reps, L1 (beginner): 45 reps. This accounts for the significant neuromuscular fatigue from maximal clean extensions between sets.

Modality Profile

Clean Extension is a weightlifting movement using external load, Push-Up is a bodyweight gymnastics movement. Two modalities split evenly.