Workout Description

Why This Workout Is Very Hard

For the average CrossFit athlete, 400% is Very Hard because Snatch at up to 135 lb and Shuttle Box Jump meet a roughly 16:00 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and there is little built-in recovery, so local fatigue compounds across movements. Only experienced athletes are likely to preserve every Rx standard. The estimated individual share score also requires coordinated team pacing.

Benchmark Times for 400%

• Elite: <9:34
• Advanced: 11:38-13:42
• Intermediate: 16:00-3:23
• Beginner: >1:01

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): The repeated work around Snatch at up to 135 lb and Shuttle Box Jump scores 0.8 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
• Speed (6/10): The 16:00 scoring window and 2 movements score 0.6 for speed; success rewards high-skill or heavily loaded cycling, decisive transitions, and appropriately aggressive pacing.
• Power (5/10): Shuttle Box Jump and Snatch drive a 0.5 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
• Strength (4/10): External loading and force demands score 0.4 for strength. The prescription reaches about 135 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
• Endurance (3/10): 400% scores 0.3 for endurance because its 16:00 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
• Flexibility (3/10): Snatch create a 0.3 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.

Movements

• Shuttle Box Jump
• Snatch

Scaling Options

Reduce Snatch to a load that permits crisp small sets without failed reps.

Scaling Explanation

Choose options that keep the athlete working in the moderate-duration domain and capable of meaningful progress inside the 16:00 cap. Preserve the primary challenge of Snatch at up to 135 lb and Shuttle Box Jump, not the exact Rx load or skill at the expense of intensity.

Intended Stimulus

400% is intended as a moderate-duration test centered on Snatch at up to 135 lb and Shuttle Box Jump. Athletes should sustain the fastest repeatable output that preserves the prescribed standards, letting breathing and local fatigue build without turning early aggression into failed reps or long stops.

Coach Insight

Start at a pace you can repeat through the middle of the workout, and break Snatch at up to 135 lb and Shuttle Box Jump before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station. Agree on handoffs and shared-work standards before starting so transitions do not erase planned pacing.

Benchmark Notes

Many average athletes will meet the 16:00 cap, so lower levels grade reps completed and every finisher ranks above a capped score. L5 is anchored around 185 reps; the fastest finisher target is 8:32, with Snatch at up to 135 lb and Shuttle Box Jump as the primary limiters.

Modality Profile

Counting each unique movement once, G includes Shuttle Box Jump; W includes Snatch. That produces G 50%, M 0%, and W 50%.

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