The programming above is a great example of download type workout. I like to program lower stress days mid week with CrossFit to give them a break from the high intensity they typically experience on a daily basis.
The above workout fits this category for few different reasons. First, the movements in the workout aren’t extremely stressful on the joints (outside of maybe the hspu if you lack mobility). I like using the sit up and Russian kb swing for this purpose, it gets your heart rate up, but doesn’t beat you up. Also, the rep scheme chosen is of lower reps, to prevent metabolite build up and soreness. As for the strength, the focus is more on moving moderate weight efficiently instead of building to something heavy, also less stressful