Workout Description

Why This Workout Is Very Hard

Putting a 1RM back squat before a 20-minute AMRAP creates significant CNS and leg fatigue that carries into the WOD. The prescribed 135/95 power cleans plus loaded alternating reverse lunges and 15 lateral burpees offer limited recovery and high leg and aerobic demand. The combination of maximal strength work followed by continuous heavy barbell cycling and metcon volume makes this very hard for an average CrossFitter.

Movements

• Lateral Burpee
• Back Squat
• Power Clean
• Alternating Reverse Lunge

Scaling Options

Load reductions: back squat — work to a heavy double/triple instead of a true 1RM (use ~85–92% of intended 1RM) or reduce planned 1RM attempts by 5–10% if technique degrades; AMRAP cleans: scale to 95/65 lb or 75/55 lb depending on experience, or use 50–70% of your back squat 1RM for safety. Movement substitutions: barbell power clean → dumbbell/KB hang power clean or squat clean to a hang to reduce technical load; alternating reverse lunges → unweighted reverse lunges, stationary reverse lunges, or step-ups; lateral burpees → lateral step-through burpees, regular burpees (no lateral), or burpee with chest tap instead of full push-up. Volume modifications: reduce reps to 4/8/12 per round or change AMRAP duration to 12–15 minutes for less conditioned athletes. Time adjustments: shorten AMRAP to 12–15 minutes, or add a minute or two for newcomers; for 1RM block, cap attempts and stop at a heavy triple if CNS fatigue is a concern.

Scaling Explanation

Signs to scale: repeated technical failure (rounded back on squats, missed rack position, chest dropping on cleans), inability to string >3 quality reps of cleans at the start of the AMRAP, heart rate spiking to an unmanageable zone (inability to speak), or rest >90–120 seconds between movements regularly. Prioritize technique and safety over chase of Rx load — for the 1RM portion preserve bar path and depth rather than reaching a number; for the AMRAP preserve movement quality and steady intensity (aim for RPE ~7–8). Target completion/effort: Rx athletes should aim to hold a consistent pace and accumulate steady rounds across 20 minutes (not an all-out sprint), typically finishing with a small decline in pace in the final third. Scaled athletes should aim to maintain continuous movement with short breaks and finish having kept good form throughout — effort level RPE ~6–8 and being able to sustain for the whole AMRAP without repeated technical breakdowns.

Intended Stimulus

Two-part stimulus: 1) 16-minute back squat 1RM block — maximal strength/CNS focus (phosphagen, short time domain) prioritizing technical heavy single-rep performance. 2) 20-minute AMRAP — long time domain (20 min) emphasizing mixed oxidative + glycolytic energy systems with repeated anaerobic bursts; primary challenge is strength-endurance and conditioning under fatigue with a secondary mental demand to maintain technique.

Coach Insight

1RM back squat: warm progressively with mobility and ramped sets; take full setup between heavy singles (3–5 minutes above 90%), prioritize consistent foot position, braced core, full hip drive and controlled descent. Use a competent spotter or pins. AMRAP pacing: start deliberately—first two rounds should be submax effort to establish sustainable pace. Break the 5 power cleans into manageable sets (3-2, or 2-2-1) depending on load; avoid grinding singles early. For alternating reverse lunges, maintain a tall torso and long stride, control the descent and push evenly through the front heel so the set moves efficiently unbroken. On 15 lateral burpees, maintain a steady rhythm — step over laterally instead of jumping if breathing/spiking HR too high; keep core tight through the push-up/transition. Movement tips: keep bar close on power cleans, use hips to generate bar height, finish with full hip extension; on squats maintain neutral spine and drive knees out; on lunges watch knee alignment. Common mistakes: bombing the 1RM warm-up (rushing attempts), starting the AMRAP too fast, letting cleans become high-rep singles with poor technique, collapsing into the front knee on lunges, bouncing through burpee push-ups with poor alignment. Rep-scheme suggestions: for AMRAP consider establishing 3-2 cleans per round early, keep lunges unbroken if possible, and do burpees in two sets (8–7) to preserve rhythm. If form degrades, shorten clean sets or step-lunge burpees to maintain movement quality.