Workout Description

Movements

• Squat Clean
• Front Squat

Benchmark Notes

This is an 8-round workout with 1-minute caps per round focusing on front squat reps at 155/105 lbs after completing a squat clean ladder. Analysis: Round 1-2 (fresh): Athletes complete 4 squat cleans (95-155 lbs) in ~15-20 seconds, leaving 40-45 seconds for max front squats. Elite athletes can hit 8-10 front squats, intermediates 5-7, beginners 2-4. Round 3-4 (1.1-1.2x fatigue): Squat clean ladder takes 18-25 seconds due to heavier loads feeling harder, front squats slow to 3-4 second reps. Elite: 6-8 reps, intermediate: 4-6, beginner: 2-3. Round 5-6 (1.2-1.3x fatigue): Clean ladder now 22-28 seconds, significant leg fatigue affects front squat capacity. Elite: 5-7 reps, intermediate: 3-5, beginner: 1-3. Round 7-8 (1.3-1.5x fatigue): Clean ladder 25-35 seconds, front squats become singles with longer setup. Elite: 3-5 reps, intermediate: 2-4, beginner: 1-2. The 3-minute rest between rounds allows partial recovery but cumulative fatigue builds. Total rep ranges: L1 (12 reps): Beginners struggling with 155/105 lbs, averaging 1-2 reps per round. L5 (44 reps): Average CrossFitter, consistent 5-6 reps early rounds, 3-4 later. L9 (76 reps): Elite athletes maximizing early rounds with 8-10 reps, maintaining 5-6 in later rounds through superior strength endurance.