Workout Description

Why This Workout Is Easy

This workout features basic movements with light-moderate loads and low volume per round. Box jumps provide active recovery between deadlift sets, preventing significant fatigue accumulation. The sandbag deadlifts are manageable weight that won't tax grip or posterior chain excessively. The 10-minute time cap with only 18 total reps per round allows for natural pacing and recovery, making this accessible to most CrossFitters without scaling.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High repetition box jumps and deadlifts over 10 minutes will heavily tax leg and posterior chain muscular endurance, especially with accumulating fatigue.
• Endurance (7/10): A 10-minute AMRAP creates significant cardiovascular demand through continuous movement with minimal rest, testing aerobic capacity throughout the time domain.
• Power (6/10): Box jumps are inherently explosive movements requiring rapid hip extension and force production to clear the box height consistently.
• Speed (6/10): AMRAP format rewards quick transitions between movements and efficient cycling to maximize rounds completed within the time constraint.
• Strength (4/10): Moderate sandbag deadlift loads provide some strength stimulus, while box jumps require relative strength to propel bodyweight vertically repeatedly.
• Flexibility (3/10): Box jumps require hip and ankle mobility for landing mechanics, while deadlifts demand hip hinge mobility and thoracic extension.

Movements

• Box Jump
• Sandbag Deadlift

Benchmark Notes

This is a 10-minute AMRAP with 6 box jumps (24/20) and 12 sandbag deadlifts (100/70). I'll analyze this by breaking down movement times and applying fatigue over the 10-minute duration. Movement Analysis: - Box Jump (24"): 1.5-2 sec per rep when fresh - Sandbag Deadlift (100/70): 2-2.5 sec per rep when fresh - One complete round = 6 box jumps + 12 deadlifts = 18 total reps Fresh round time estimate: - 6 box jumps: 9-12 seconds - 12 sandbag deadlifts: 24-30 seconds - Transitions: 3-5 seconds - Total per round: 36-47 seconds fresh Fatigue progression over 10 minutes: - Rounds 1-3: 40-50 seconds each (fresh state) - Rounds 4-6: 50-60 seconds each (1.2x fatigue) - Rounds 7-9: 60-75 seconds each (1.5x fatigue) - Rounds 10+: 75-90 seconds each (2.0x fatigue) The closest anchor is Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat), but this workout is half the duration with different movements. Cindy benchmarks show L10: 25-30 rounds, L5: 15-18 rounds, L1: 6-8 rounds over 20 minutes. For a 10-minute workout with similar movement complexity, I'd expect roughly 40-50% of Cindy's volume. Calculated benchmarks: - L10 (Elite): 8.5-9 rounds - can maintain sub-45 second rounds with minimal fatigue - L5 (Average): 6 rounds - steady pace around 60-70 seconds per round - L1 (Beginner): 3.5 rounds - longer rest periods, 90+ seconds per round Final targets: L10: 8.4 rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

Box Jump is a bodyweight gymnastics movement, while Sandbag Deadlift is a weightlifting movement with external load. Two modalities present results in 50/50 split.