Workout Description

Why This Workout Is Hard

This workout combines high-skill chest-to-bar pull-ups with moderately heavy push press under severe time pressure. The 20-second AMRAP format creates intense fatigue accumulation across 9 rounds with minimal recovery. Most athletes will hit failure on C2B early, then struggle with 135/95lb push press while already fatigued. The combination of skill demands, moderate loading, and relentless pacing makes this significantly challenging for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Chest-to-bar pull-ups and push press combination will heavily tax upper body muscular endurance, especially grip and shoulders.
• Speed (8/10): AMRAP format demands fast transitions and quick cycling between movements to maximize reps in short time windows.
• Endurance (7/10): Nine rounds of 20-second AMRAPs with 60-second rest creates significant cardiovascular demand through repeated high-intensity intervals.
• Power (7/10): Push press is inherently explosive, and maximizing reps in 20 seconds requires rapid, powerful movement execution.
• Strength (6/10): Push press at 135/95 pounds requires moderate to heavy strength, particularly as fatigue accumulates over nine rounds.
• Flexibility (4/10): Chest-to-bar pull-ups demand good shoulder mobility and thoracic extension for proper range of motion.

Movements

• Push Press
• Chest-to-Bar Pull-Up

Benchmark Notes

This workout is scored by total reps completed across 9 rounds of 20-second AMRAPs with 60-second rest periods. Each round requires 5 chest-to-bar pull-ups before moving to max push press at 135/95 lbs. Movement Analysis: - Chest-to-bar pull-ups: 1.5-2.5 sec per rep when fresh, degrading to 2-3 sec under fatigue - Push press (135/95): 2-3 sec per rep when fresh, degrading significantly under fatigue - 20-second work windows create intense time pressure - 60-second rest allows partial recovery but cumulative fatigue builds Round-by-round breakdown for elite athlete (L9-L10): Rounds 1-3: Complete 5 C2B in 8-10 seconds, leaving 10-12 seconds for 4-5 push press = 9-10 reps/round Rounds 4-6: C2B takes 10-12 seconds due to fatigue, 8-10 seconds for 3-4 push press = 8-9 reps/round Rounds 7-9: Severe fatigue, C2B takes 12-15 seconds, 5-8 seconds for 2-3 push press = 7-8 reps/round Elite total: 27 rounds × 8.5 average = ~230-240 reps Intermediate athletes will struggle more with the heavy push press and C2B volume Novice athletes may not complete all 5 C2B in later rounds, significantly reducing push press opportunities This workout combines high-skill gymnastics with heavy pressing under severe time constraints and cumulative fatigue. The 135/95 lb push press becomes increasingly difficult as grip and shoulders fatigue from C2B pull-ups. Final targets: L10: 240+ reps, L5: 180 reps, L1: 90 reps

Modality Profile

Two movements: Chest-to-Bar Pull-Up (bodyweight gymnastics) and Push Press (external load weightlifting). Equal split between gymnastics and weightlifting modalities.