Workout Description

Why This Workout Is Very Hard

The combination of heavy squat cleans (225/155) with continuous AMRAP format creates extreme difficulty. Most average CrossFitters can't perform multiple squat cleans at this weight fresh, let alone repeatedly over 7 minutes with only push-ups as 'rest.' The barbell cycling under fatigue, technical demands of the squat clean, and unforgiving time pressure means most athletes will need significant scaling or face very low round counts.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Push-ups will accumulate quickly over seven minutes, testing upper body muscular endurance while squat cleans challenge posterior chain stamina.
• Strength (8/10): Heavy squat cleans at 225/155 pounds require significant strength, particularly in the posterior chain, legs, and receiving position.
• Endurance (7/10): Seven minutes of continuous work with heavy squat cleans and high-rep push-ups creates significant cardiovascular demand and aerobic stress.
• Power (7/10): Squat cleans are inherently explosive movements requiring rapid force production from the floor through the catch position.
• Flexibility (6/10): Squat cleans demand good ankle, hip, and thoracic mobility for the catch position, while push-ups require basic shoulder flexibility.
• Speed (6/10): AMRAP format rewards quick transitions between movements and efficient cycling of both squat cleans and push-ups for maximum rounds.

Movements

• Squat Clean
• Push-Up

Benchmark Notes

This 7-minute AMRAP combines heavy squat cleans (225/155) with push-ups. I'll analyze this by breaking down each movement and applying fatigue multipliers. Movement Analysis: - Squat Clean (225/155): This is significantly heavier than typical CrossFit loads. At 225/155, this represents 80-90% 1RM for most athletes. Each rep will take 4-6 seconds for elite athletes, 6-8 seconds for intermediate, and 8-12 seconds for beginners, with mandatory rest between singles. - Push-ups: 12 reps will take 12-18 seconds fresh, but will degrade significantly after heavy cleans due to upper body fatigue. Round Breakdown: Round 1 (fresh): 2 cleans (12-16 sec) + transition (3-5 sec) + 12 push-ups (15-20 sec) = 30-41 seconds Round 2: Cleans slower (16-20 sec) + transition (5 sec) + push-ups degraded (20-25 sec) = 41-50 seconds Round 3+: Progressive breakdown with cleans taking 20-30 sec, push-ups 25-35 sec = 50-70 seconds per round The heavy squat clean load is the primary limiting factor. Most athletes will be forced into singles with 10-15 second rests between cleans. This creates a very different pacing pattern than typical AMRAPs. Cross-referencing with Elizabeth (21-15-9 squat clean 135/95 + ring dip): Elizabeth at L10 takes 160-200 seconds with lighter loads. This workout uses 225/155 (67% heavier) in an AMRAP format, making it significantly more challenging per round but with the advantage of self-pacing. Elite athletes (L10) might complete 6-7 rounds, managing the heavy load efficiently with minimal rest. Intermediate athletes (L5) will likely complete 4-5 rounds as the load forces longer rest periods. Beginners (L1) may only complete 2-3 rounds, potentially needing to scale the weight. Final targets: L10: 6.8+ rounds, L5: 4.8 rounds, L1: 2.5 rounds

Modality Profile

Two movements: Squat Clean (weightlifting with barbell) and Push-Up (bodyweight gymnastics movement). Equal split between weightlifting and gymnastics modalities.