The best all around CrossFit workouts in my opinion for overall development include a barbell movement, a gymnastic movement, and a monostructural or “grunt” work movement. The reason why it works so far Ella to have a movement from each of these categories is it checks all the boxes necessary to be capable in CrossFit.
Also with the three different types of movements it allows the individual to constantly push the tempo during the workout. This is especially the case if the movement chosen do not use the same muscle groups. If the same muscle groups are used it will cause interference and challenge the athlete from a muscle endurance perspective rather than from a cardiac output aspect. Either works it just depends what your goal is for the workout.
To make this workout more suitable for a competitive athlete or if you wanted to offer an RX+ version some changes you could make to it would be:
- keeping the box jump rep scheme the same, possibly changing them to box jump overs if that is a skill that is more important for you to work on
- dropping the deadlift reps from 12 to 10 and increasing the weight to 225-275/145-185
- changing the C2B to BMU and decreasing the reps to 5 per set
The above changes will allow a more advanced individual to keep the workout unbroken at high intensity with both barbell and gymnastic movement