Workout Description

Why This Workout Is Medium

The 50/35lb dumbbells are moderate weight for push press, and the depth drops with medicine ball are manageable skills. However, the 9-minute AMRAP format creates continuous work with no built-in rest. The shoulder fatigue from push press will accumulate over 9 minutes, and the depth drops require coordination under fatigue. Most average CrossFitters can complete this as prescribed but will feel significant fatigue accumulation by the end.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High volume dumbbell pressing combined with explosive depth drops will heavily tax upper body and leg muscular endurance over multiple rounds.
• Power (8/10): Push press is explosive overhead movement, depth drops are plyometric by nature, creating high power demands throughout the workout.
• Endurance (7/10): Nine minutes of continuous work with minimal rest creates significant cardiovascular demand, requiring sustained aerobic output throughout the AMRAP format.
• Strength (6/10): Moderate dumbbell loads (50/35) for push press require significant overhead strength, while depth drops demand eccentric and concentric leg strength.
• Speed (6/10): AMRAP format rewards quick transitions and efficient movement cycling, though power movements may limit maximum speed potential.
• Flexibility (4/10): Push press requires adequate shoulder and thoracic mobility, while depth drops into squats demand good ankle and hip flexibility for proper positioning.

Movements

• Squat to Medicine Ball
• Dumbbell Push Press
• Depth Drop
• Squat

Benchmark Notes

This is a 9-minute AMRAP with 10 DB Push Press (50/35) and 3 Depth Drops into Squat with Medicine Ball (24/20). I'll analyze this movement by movement and compare to Cindy as the closest anchor. Movement Analysis: - DB Push Press (50/35): Moderate load, approximately 2-3 seconds per rep when fresh, increasing to 3-4 seconds under fatigue - Depth Drops into Squat with Medicine Ball: Complex movement requiring coordination, approximately 4-5 seconds per rep when fresh, 5-6 seconds under fatigue Round Breakdown: - Round 1 (fresh): 10 push press at 2.5 sec = 25 sec, 3 depth drops at 4.5 sec = 13.5 sec, transitions = 5 sec. Total: ~44 seconds - Round 2-3: Fatigue multiplier 1.1x = ~48 seconds per round - Round 4-5: Fatigue multiplier 1.2x = ~53 seconds per round - Round 6-7: Fatigue multiplier 1.3x = ~57 seconds per round - Round 8-9: Fatigue multiplier 1.5x = ~66 seconds per round Using Cindy (AMRAP 20: 5 pull-up + 10 push-up + 15 air squat) as anchor reference: - Cindy L10: 25-30 rounds in 20 minutes - Cindy L5: 15-18 rounds in 20 minutes - Cindy L1: 6-8 rounds in 20 minutes Adjusting for this workout: - 9 minutes vs 20 minutes = 45% time duration - Heavier loading (50/35 DB vs bodyweight) and complex movement = ~25% slower pace - Net adjustment: Cindy pace × 0.45 × 0.75 = ~34% of Cindy performance Projected rounds in 9 minutes: - L10: 8.5-9.0 rounds (elite athletes managing fatigue well) - L5: 6.0 rounds (median CrossFitter) - L1: 3.5 rounds (beginners with significant rest between movements) Final targets: L10: 8.4 rounds, L5: 6.0 rounds, L1: 3.5 rounds

Modality Profile

4 movements total: Squat and Depth Drop are bodyweight gymnastics movements (2), while Dumbbell Push Press and Squat to Medicine Ball use external load making them weightlifting movements (2). This creates a 50/50 split between Gymnastics and Weightlifting with no monostructural cardio.