Workout Description

Why This Workout Is Medium

This workout combines two simple movements in an 11-minute continuous format. The 50-foot bear crawl will create significant shoulder and core fatigue, making the box jumps more challenging as rounds progress. While neither movement is technically complex, the bear crawl's demanding nature and the continuous work without built-in rest creates moderate fatigue accumulation. Most average CrossFitters can complete this as prescribed but will feel appropriately challenged.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Bear crawls heavily tax shoulder and core stamina, while box jumps challenge leg endurance over continuous rounds.
• Endurance (7/10): An 11-minute AMRAP creates significant cardiovascular demand, requiring sustained aerobic output with minimal rest between movements.
• Flexibility (6/10): Bear crawls demand significant shoulder, hip, and ankle mobility while maintaining proper positioning throughout the movement.
• Speed (5/10): Maintaining consistent pace and efficient transitions between bear crawls and box jumps is crucial for maximizing rounds.
• Power (4/10): Box jumps require explosive hip extension, but bear crawls are more grinding, creating mixed power demands.
• Strength (3/10): Primarily bodyweight movements with box jumps requiring moderate leg strength but not maximal force production.

Movements

• Bear Crawl
• Box Jump

Benchmark Notes

This is an 11-minute AMRAP with 50' Bear Crawl + 10 Box Jumps (24/20). I'll analyze this by breaking down each movement and applying fatigue over the time domain. Bear Crawl Analysis: 50 feet of bear crawl takes approximately 15-20 seconds for elite athletes when fresh, 20-25 seconds for intermediate, and 25-35 seconds for beginners. This is a highly fatiguing movement that taxes shoulders, core, and legs significantly. Box Jump Analysis: 10 box jumps at 24/20 inches take approximately 15-20 seconds for elite athletes when fresh, 20-25 seconds for intermediate, and 25-35 seconds for beginners. Round Time Breakdown: Round 1 (fresh): Bear crawl 18 sec + Box jumps 18 sec + transition 5 sec = 41 seconds. Round 2-3: Apply 1.1x fatigue = 45 seconds per round. Round 4-5: Apply 1.2x fatigue = 49 seconds per round. Round 6-7: Apply 1.3x fatigue = 53 seconds per round. Round 8-9: Apply 1.4x fatigue = 57 seconds per round. Round 10+: Apply 1.5x fatigue = 62 seconds per round. The bear crawl is particularly brutal and will cause significant shoulder and core fatigue that compounds quickly. By round 4-5, most athletes will need to break the bear crawl into segments. Elite athletes (L9-L10): Can maintain form and pace longer, completing 8-9 rounds. Intermediate athletes (L5-L6): Will slow significantly after round 3-4, completing 5.5-6.5 rounds. Beginners (L1-L2): Will struggle with bear crawl form and need frequent breaks, completing 3-4 rounds. This workout doesn't match any iconic benchmark exactly, but the combination of a highly fatiguing crawling movement with explosive jumping creates a unique metabolic challenge. The 11-minute time domain allows for multiple rounds but the bear crawl will be the limiting factor for most athletes. Final targets: L10: 9.0+ rounds, L5: 6.0 rounds, L1: 3.5 rounds.

Modality Profile

Both Bear Crawl and Box Jump are bodyweight gymnastics movements, resulting in 100% gymnastics modality