Workout Description

Why This Workout Is Hard

While teams of 3 provide built-in rest periods, bar muscle-ups are a high-skill movement that most average CrossFitters struggle with, especially under fatigue. The heavy sandbag work (100/70lbs) adds significant loading after the muscle-ups when grip and shoulders are already taxed. The 18-minute time domain creates pressure to maintain pace. Many athletes will need to scale the muscle-ups or sandbag weight, making this challenging for the average CrossFitter despite the team format.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): Bar muscle ups demand significant upper body stamina while heavy sandbag movements challenge posterior chain and grip endurance over multiple rounds.
• Endurance (7/10): 18-minute team relay format creates sustained cardiovascular demand with minimal rest between athlete rotations, testing aerobic capacity throughout.
• Power (7/10): Bar muscle ups are highly explosive movements requiring significant power generation from pull to transition, dominating the power demand.
• Strength (6/10): Bar muscle ups require considerable pulling strength while 100/70lb sandbag movements demand moderate to high strength for carries and drags.
• Speed (6/10): Team relay format emphasizes quick transitions and maintaining pace to maximize team rounds, with moderate cycling speed on movements.
• Flexibility (4/10): Bar muscle ups require shoulder and thoracic mobility while sandbag movements need hip hinge flexibility and overhead positioning.

Movements

• Sandbag Carry
• Sandbag Drag
• Bar Muscle-Up

Benchmark Notes

This is an 18-minute team relay AMRAP with 3 bar muscle-ups, 40ft backwards sandbag drag (100/70), and 40ft sandbag carry (100/70) per round. Teams of 3 means each athlete completes one movement before tagging the next teammate. Movement breakdown per round: - 3 Bar Muscle-Ups: 15-20 seconds for elite, 25-35 seconds for intermediate, 45-60 seconds for novice (includes setup and potential failed attempts) - 40ft Backwards Sandbag Drag (100/70): 20-25 seconds elite, 30-40 seconds intermediate, 45-60 seconds novice - 40ft Sandbag Carry (100/70): 15-20 seconds elite, 25-30 seconds intermediate, 35-45 seconds novice - Transitions between movements: 5-10 seconds per handoff Total time per round: Elite 55-75 seconds, Intermediate 85-115 seconds, Novice 130-175 seconds. In 18 minutes (1080 seconds): - Elite teams: 14-19 rounds possible, targeting 10+ rounds - Intermediate teams: 9-13 rounds possible, targeting 5-6 rounds - Novice teams: 6-8 rounds possible, targeting 2-3 rounds The bar muscle-up is a high-skill movement that will be the limiting factor for most athletes. Team format allows for some rest between efforts but also creates coordination challenges. Sandbag movements are grip and posterior chain intensive, creating cumulative fatigue. Final targets: L10: 10+ rounds, L5: 5.7 rounds, L1: 2.5 rounds

Modality Profile

Bar Muscle-Up is gymnastics (bodyweight), Sandbag Drag and Sandbag Carry are weightlifting (external load). Three movements with one G and two W gives approximately 33/33/34 split.