Workout Description

Why This Workout Is Medium

The tempo back squats at 70% of 4RM are moderately heavy but only 3 reps with full recovery between rounds. Jumping chest-to-bar pull-ups are challenging but the 1-minute cap prevents excessive fatigue accumulation. The alternating structure provides built-in recovery between strength and gymnastics elements. While both movements are demanding individually, the low volume and rest periods keep this manageable for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Strength (8/10): Tempo back squats at 70% of 4RM with controlled eccentric phase demands significant strength and time under tension.
• Stamina (7/10): Jumping chest-to-bar pull-ups in AMRAP format will heavily tax upper body pulling stamina and grip endurance over multiple rounds.
• Flexibility (6/10): Tempo squats require good ankle and hip mobility, while jumping chest-to-bar demands shoulder flexibility and thoracic extension.
• Power (5/10): Jumping chest-to-bar pull-ups require explosive hip drive and pulling power, contrasting with the slow tempo squats.
• Endurance (4/10): Five rounds with one-minute caps creates moderate cardiovascular demand, but rest periods between rounds limit pure aerobic stress.
• Speed (3/10): One-minute caps limit speed demands; tempo squats are intentionally slow while pull-ups prioritize quality over rapid cycling.

Movements

• Back Squat
• Chest-to-Bar Pull-Up

Benchmark Notes

This workout is scored on total reps of Jumping Chest to Bar Pull Ups completed across 5 rounds of 1-minute AMRAPs. The tempo back squats are a strength component that will create fatigue but don't contribute to the score. Analysis: Each round consists of 3 tempo back squats at 70% 4RM (taking ~45-50 seconds with the 6-second eccentric, 2-second pause tempo), leaving only 10-15 seconds for jumping chest to bar pull ups per round. However, the jumping modification makes these significantly more accessible than regular chest to bar pull ups. Elite athletes might manage 8-12 jumping CTB per round when fresh, but fatigue from the heavy squats will reduce this. Round 1: 10-12 reps (fresh), Round 2: 8-10 reps (slight fatigue), Round 3: 6-8 reps (accumulating fatigue), Round 4: 4-6 reps (significant fatigue), Round 5: 3-5 reps (maximal fatigue). This gives elite athletes ~205-225 total reps. Intermediate athletes will manage fewer reps per round due to slower squat execution and less efficient jumping pull ups. The jumping modification allows for higher rep counts than standard chest to bar pull ups, but the heavy squats significantly limit the available work time and create substantial fatigue. L10 target: ~205 reps, L5 target: ~125 reps, L1 target: ~45 reps.

Modality Profile

Back Squat is a weightlifting movement with external load (barbell), while Chest-to-Bar Pull-Up is a gymnastics bodyweight movement. With two modalities present, this creates a 50/50 split between Weightlifting and Gymnastics.