Workout Description

Why This Workout Is Medium

Light loads (30kg snatch, 60cm box jump) and low rep counts create manageable volume. The 14-minute AMRAP allows continuous work with built-in recovery between rounds. Movement sequencing is favorable—box jumps don't interfere with snatch grip, and pull-ups come last when fatigue is highest but volume is lowest. Average athletes complete 5-6 rounds unscaled. Limiting factor is sustained aerobic capacity rather than strength or skill.

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-rep scheme across multiple muscle groups creates significant muscular endurance demand. Repeated box jumps, snatches, push-ups, and pull-ups accumulate fatigue across upper and lower body.
• Power (8/10): Box jumps and power snatches are inherently explosive movements. AMRAP format encourages fast cycling and rapid transitions between power-based movements throughout.
• Endurance (7/10): 14-minute AMRAP with continuous cycling demands sustained cardiovascular output. Moderate intensity with brief movement transitions keeps heart rate elevated throughout the entire duration.
• Speed (7/10): AMRAP structure demands quick movement cycling and minimal rest between exercises. Maintaining fast pace on explosive movements while managing fatigue is critical for maximizing rounds.
• Strength (6/10): 30kg snatches provide moderate load demand. Box jumps at 60cm require substantial leg strength. Pull-ups and push-ups test relative bodyweight strength under fatigue.
• Flexibility (4/10): Snatches require overhead mobility and hip flexibility. Box jumps demand ankle and hip range. Push-ups and pull-ups need basic shoulder mobility. Moderate demands overall.

Movements

• Power Snatch
• Push-Up
• Box Jump
• Pull-Up

Scaling Options

Weight: Reduce power snatch to 20-25kg for intermediate athletes, or 15kg for beginners still developing the movement pattern. Movement substitutions: Replace power snatches with dumbbell power snatches (single arm, alternating) or a hang power clean if the overhead position is a limiting factor. Sub box jumps with box step-ups (same height) or reduce box height to 50cm or 40cm. Replace pull-ups with banded pull-ups, ring rows, or jumping pull-ups. Replace push-ups with knee push-ups or elevated push-ups on the box. Volume modifications: Reduce to 8 box jumps / 6 power snatches / 5 push-ups / 3 pull-ups if the athlete is newer to CrossFit or managing fatigue from recent training. Time adjustment: Reduce to 10 minutes for athletes who struggle with pacing in longer AMRAPs.

Scaling Explanation

Scale the power snatch weight if you cannot perform at least 5-6 unbroken reps at the prescribed load with solid technique — a compromised overhead position or excessive lumbar flexion under fatigue is a red flag. Scale pull-ups if you have fewer than 5 strict pull-ups; kipping with poor shoulder stability in a fatigued state increases injury risk. Scale box height if you are hesitating on the jump or landing with poor mechanics — confidence and consistency matter more than height. The goal is to keep moving with minimal rest and complete each round in roughly 90 seconds to 2 minutes. If you find yourself stopping for more than 10-15 seconds at a time in the first half of the workout, the load or volume is too high. Prioritize movement quality and intensity over hitting Rx numbers — the stimulus is the sustained effort, not the weight on the bar.

Intended Stimulus

This is a moderate-duration conditioning piece lasting 14 minutes, designed to challenge your aerobic engine while testing your ability to manage a barbell cycling movement under fatigue. The target is a hard, sustained effort — not a sprint, not a grind — think 80-85% output throughout. The primary challenge is conditioning and pacing, with the power snatch acting as the skill and load anchor that will dictate your rhythm. Expect 6-9 rounds for well-conditioned athletes. The mix of explosive lower body (box jumps), technical barbell work (snatches), and bodyweight gymnastics (push-ups and pull-ups) creates a well-rounded stimulus that taxes multiple energy systems simultaneously.

Coach Insight

The power snatch at 30kg is the movement that will make or break your round times — treat it with respect from round one. Aim to cycle the snatches in sets of 4-4 or 6-2 early on, and be willing to drop to singles in later rounds rather than grinding ugly reps. Box jumps should be smooth and controlled — step down rather than jumping down to protect your Achilles and conserve energy. Push-ups should stay tight and unbroken for as long as possible; if you hit failure here, you've gone too hard on the snatch. Pull-ups are a low volume anchor — try to keep these unbroken every round. The biggest mistake athletes make is going out too hot on the snatches in rounds 1-3 and then watching their round times balloon in the back half. Set a sustainable pace in round 1 and hold it. Transitions between movements should be brisk but not frantic — every second counts in an AMRAP.

Modality Profile

Box Jump and Push-Up are bodyweight gymnastics movements (2/4). Power Snatch is a barbell weightlifting movement (1/4). Pull-Up is a bodyweight gymnastics movement (1/4). Total: 2 gymnastics, 2 weightlifting movements = 50% G, 50% W.