Workout Description
AMRAP 20 minutes:
15 box jump-overs
10 dumbbell snatches
5 strict handstand push-ups
♀ 35 lb (15 kg), 24-inch box
♂ 50 lb (22.5 kg), 30-inch box
Hands do not need to alternate on the dumbbell snatches. Tiebreak: time of the last completed round.
Pro-tier workout. Submitted by CrossFit Train 97333.
Why This Workout Is Hard
The 20-minute duration and strict handstand push-ups make upper-body pressing stamina the main limiter after repeated box and dumbbell work.
Training Focus
This workout develops the following fitness attributes:
- Stamina (9/10): Repeated jumping, dumbbell pulling, and strict inverted pressing accumulate local fatigue across every round.
- Endurance (7/10): Twenty minutes of repeated full-body rounds require sustained breathing and controlled early pacing.
- Speed (6/10): Short rounds make transition discipline and quick gymnastics setup important to the final rep count.
- Power (6/10): Box jump-overs and dumbbell snatches reward repeatable extension rather than maximal output.
- Strength (5/10): Strict handstand push-ups require meaningful relative pressing strength, while the dumbbell load remains moderate.
- Flexibility (3/10): A sound overhead line and comfortable box movement need moderate shoulder, hip, and ankle range.
Movements
- Box Jump-Over
- Dumbbell Snatch
- Strict Handstand Push-Up
Scaling Options
Official 2025 tiers: Advanced uses 15 box jump-overs, 10 dumbbell snatches, and 5 handstand push-ups at 50/35 lb with 24/20-inch boxes. Intermediate keeps 15/10/5 but uses hand-release push-ups at the same load and box. Novice and Rookie use 12 box step-overs, 9 dumbbell snatches, and 3 hand-release push-ups at 35/20 lb with a 20-inch box.
Scaling Explanation
The published tiers reduce box height or impact, pressing skill, repetitions, and dumbbell load while keeping the same 20-minute round-based test.
Intended Stimulus
Keep the box and dumbbell smooth enough to protect strict pressing. The best pace is one that prevents long handstand push-up failures late in the 20-minute window.
Coach Insight
Step down under control, keep the dumbbell close, and break strict handstand push-ups before the last clean rep. A short planned pause beats repeated failed attempts.
Benchmark Notes
Each Pro round is 30 reps. Thresholds from 45 to 300 represent 1.5 to 10 rounds, or 2.25 to 15 reps per minute. L5 at 165 is 5 rounds plus 15 reps; L10 requires more than 10 complete rounds. The strict handstand push-ups, not the box or dumbbell, are expected to separate the upper levels.
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