Begin your workout with 12 power cleans using a barbell, ensuring proper form with a shoulder-width grip. Engage your core and legs while lifting the barbell from the ground to your shoulders in one fluid motion, maintaining a straight back.

Transition directly into 22 burpee box jumps overs. Perform a burpee by dropping into a plank position, then returning to a standing position before exploding upward onto the box. Ensure both feet land firmly on the box, then jump or step over to the other side, ready to repeat.

Complete this cycle for a total of 3 rounds, focusing on consistent pacing. Keep your rest periods brief between movements to maintain intensity and challenge your endurance.

Decrease the weight for power cleans to something manageable for four unbroken reps, such as 30-50 lbs. Consider using dumbbells or a lighter barbell if necessary.

For the burpee box jump overs, reduce the height of the box to 20 inches or opt for a step-over instead of a jump. If needed, modify to 15 burpees or change to burpee step-ups for a gentler approach.

Beginners might also consider completing fewer rounds, such as two rounds, or extending the time cap to 16-20 minutes to accommodate their fitness level. Focus on maintaining proper form throughout each movement.

Your score for the workout Josephine Marie is calculated based on the total number of rounds completed and any additional repetitions of the final round. Each round consists of 12 Power Cleans and 22 Burpee Box Jumps Overs.

To determine your score, count the number of full rounds you completed. For example, if you finished 3 full rounds and completed 8 Power Cleans in the next round, your score would be 3 rounds plus 8 extra reps.

This means your total score would be 3 + 8 = 26 reps. Keep track of your rounds and the specific repetitions completed to ensure an accurate score, allowing for a challenge to improve in future workouts.

Begin with a steady pace during the first round to build endurance. Aim for fluid transitions between exercises to minimize downtime.

For the 12 Power Cleans, focus on technique to ensure efficiency. If fatigue sets in, consider breaking the cleans into sets, maintaining a strong grip and posture throughout.

When it comes to the 22 Burpee Box Jumps Overs, use your legs to power through each jump. Prioritize landing softly to reduce impact and conserve energy.

Maintain a consistent breathing pattern to help sustain your performance. Keep your eyes on your target, and keep a steady rhythm to maintain your momentum through all three rounds.

Intermediate: 10–12 minutes. Advanced: 8–10 minutes. Elite: 6–8 minutes. A score under 6 minutes is exceptional and demonstrates outstanding speed and efficiency.

This workout consists of 3 rounds, with a total of 12 Power Cleans and 22 Burpee Box Jumps Overs per round. Maintaining a brisk pace is crucial for achieving a competitive time.

Scores below 8 minutes may indicate a high level of fitness and proficiency in both power cleans and box jumps, showcasing strength and endurance.

The benchmark workout Josephine Marie is intended to test an athlete's overall fitness through a combination of power and endurance. The 12 Power Cleans challenge both strength and technique, as athletes must maintain form under fatigue while lifting their maximum weight for repetitions.

The 22 Burpee Box Jumps Overs introduce a high-intensity cardiovascular component, demanding explosive power and agility. This combination of movements forces participants to engage multiple muscle groups while also focusing on their breathing and pacing to avoid burnout.

As athletes cycle through these rounds, they develop their mental toughness and work capacity, making this workout a comprehensive assessment of their ability to perform under sustained fatigue.

The world record for the workout titled Josephine Marie, which consists of 3 rounds for time including 12 Power Cleans and 22 Burpee Box Jumps Overs, is not officially documented but is noted within the CrossFit community.

Unofficial top scores for elite athletes indicate times ranging from 6 to 8 minutes, with the fastest times achieved under optimal conditions and intense pacing.

These times reflect a high level of fitness, skill, and efficiency in performing the prescribed movements, especially under fatigue during the last rounds.

As this workout emphasizes speed, the times are a critical indicator of performance in competitive settings.

The workout "Josephine Marie" is honoring the spirit and resilience of an extraordinary individual. Josephine Marie represents courage and strength, inspiring those who knew her to push their limits and embrace challenge. Each movement in this workout reflects her determination and tenacity, serving as a tribute to her unwavering spirit.

As participants complete the rounds, they are reminded of her legacy, channeling her energy to fuel their performance. This workout is not just about physical exertion but also a celebration of life and an homage to someone who touched many hearts.