Workout Description

Why This Workout Is Medium

The tempo back squats at 70% of 6RM are moderately heavy but only 3 reps with built-in rest between rounds. Jumping chest-to-bar pull-ups are challenging but the 1-minute cap prevents excessive fatigue accumulation. The alternating structure provides recovery between strength and cardio elements. Most average CrossFitters can complete this as prescribed, though the chest-to-bar requirement may limit some athletes' rep counts during the AMRAP portions.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Tempo back squats at 70% of 6RM represent significant strength demand, requiring maximal force production under controlled conditions.
• Stamina (7/10): Tempo back squats challenge leg stamina under load, while AMRAP pull-ups test upper body muscular endurance over sustained effort.
• Flexibility (6/10): Deep squat position with tempo control demands good hip and ankle mobility, while chest-to-bar pull-ups require shoulder flexibility.
• Power (5/10): Jumping chest-to-bar pull-ups require explosive hip extension and pulling power, contrasting with the controlled tempo squats.
• Endurance (4/10): Four rounds with one-minute work periods create moderate cardiovascular demand, but rest between rounds limits pure aerobic stress.
• Speed (3/10): Tempo squats deliberately slow movement speed, while one-minute caps limit the need for rapid cycling between exercises.

Movements

• Back Squat
• Chest-to-Bar Pull-Up

Benchmark Notes

This workout is scored by total reps of Jumping Chest to Bar Pull Ups completed across 4 rounds of 1-minute AMRAPs. The tempo back squats are a strength component that will create fatigue but don't contribute to the score. Analysis: Each round consists of 1 minute of jumping chest-to-bar pull-ups. Jumping CTB pull-ups are faster than strict or kipping versions since athletes can use leg drive, typically allowing 1-1.5 seconds per rep for elite athletes when fresh. However, the tempo back squats at 70% of 6RM (likely around 80-85% of 1RM) will create significant leg and core fatigue that will impact jumping ability. Round 1: Fresh legs after squats - elite athletes might achieve 65-70 reps, intermediate 45-50, beginners 15-20. Round 2: Moderate fatigue from previous squats and pull-ups - expect 10-15% decline. Round 3: Significant accumulated fatigue - expect 15-20% decline from round 1. Round 4: Heavy fatigue - expect 20-25% decline from round 1. The closest anchor is Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) where L10 achieves 25-30 rounds (125-150 pull-ups over 20 minutes). However, this workout is much shorter (4 minutes total work) with jumping assistance but includes significant strength fatigue. Estimating total reps: L10 (Elite): ~240 reps (60 per round average), L5 (Intermediate): ~144 reps (36 per round average), L1 (Beginner): ~48 reps (12 per round average). The tempo squats will limit jumping power significantly, making this more challenging than standard pull-up AMRAPs. Final targets: L10: 240 reps, L5: 144 reps, L1: 48 reps.

Modality Profile

Back Squat is a weightlifting movement with external load (barbell), while Chest-to-Bar Pull-Up is a gymnastics bodyweight movement. With two modalities present, this creates a 50/50 split between Weightlifting and Gymnastics.