Workout Description

Why This Workout Is Easy

This workout uses light weights and basic bodyweight movements with manageable volume. The 12-minute AMRAP allows athletes to pace themselves and take breaks as needed. Lateral box jumps provide brief recovery between push-ups and goblet squats. The rep scheme (5-7-9) creates short, digestible rounds. Most average CrossFitters can maintain steady movement throughout without significant scaling requirements or overwhelming fatigue accumulation.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High rep counts across three movements with minimal rest will heavily tax muscular endurance, especially in legs and upper body.
• Endurance (7/10): A 12-minute AMRAP with continuous movement creates significant cardiovascular demand, requiring sustained aerobic output throughout the time domain.
• Speed (7/10): AMRAP format demands quick transitions and efficient movement cycling to maximize rounds completed within the time cap.
• Power (6/10): Lateral box jumps are explosive movements requiring significant power output, while other movements are more strength-endurance focused.
• Strength (4/10): Moderate loading with goblet squats and bodyweight resistance from box jumps and push-ups provides decent strength stimulus.
• Flexibility (3/10): Box jumps require hip mobility, push-ups need shoulder range, and goblet squats demand ankle and hip flexibility.

Movements

• Lateral Box Jump
• Push-Up
• Goblet Squat

Benchmark Notes

This 12-minute AMRAP with 5 lateral box jumps (24/20), 7 push-ups, and 9 goblet squats (53/35) totals 21 reps per round. I'll use Cindy (AMRAP 20: 5 pull-ups + 10 push-ups + 15 air squats) as my primary anchor, adjusting for the shorter time domain and different movements. Movement analysis per round: - 5 lateral box jumps: 1.5-2 sec each = 7.5-10 sec - 7 push-ups: 1-1.5 sec each = 7-10.5 sec - 9 goblet squats: 1.5-2 sec each = 13.5-18 sec - Transitions: 3-6 sec total Total per round: 31-44.5 sec fresh Fatigue progression: - Rounds 1-3: 35-40 sec average - Rounds 4-6: 40-45 sec (fatigue setting in) - Rounds 7-9: 45-50 sec (significant fatigue) - Rounds 10+: 50-60 sec (heavy fatigue, set breaking) Cindy anchor comparison: In 20 minutes, elite athletes achieve 25-30 rounds (30 reps/round). This workout has 21 reps/round in 12 minutes (60% time). Scaling proportionally: 25-30 rounds × 0.6 = 15-18 rounds expected for elite in 12 minutes. However, the movements here are less demanding than Cindy's pull-ups, so I'm adjusting upward to 12.5-13.5 rounds for L10. Benchmark targets: - L10 (Elite): 12.5-13.5 rounds - L5 (Average): 8.5-9.5 rounds - L1 (Beginner): 4.5-5.5 rounds Final recap: L10: 12.5+ rounds, L5: 8.5+ rounds, L1: 4.5+ rounds

Modality Profile

Lateral Box Jump and Push-Up are gymnastics movements (bodyweight), while Goblet Squat uses external load (kettlebell/dumbbell). With 2 gymnastics and 1 weightlifting movement, the breakdown is approximately 67% gymnastics and 33% weightlifting.