Workout Description
3 rounds for total time of:
Sprint
20 wall-ball shots
6 dumbbell snatches
Rest 4 minutes between rounds
Women:
14-lb ball to 11 ft
Snatch 70-lb DB
Men:
20-lb ball to 12 ft
Snatch 100-lb DB
Why This Workout Is Hard
For the average CrossFit athlete, Hat Trick is Hard because Dumbbell Snatch at up to 100 lb and Wall Ball meet a roughly 12:47 work domain. The movements interfere through repeated grip, trunk, leg, or overhead fatigue, and 8 minutes of programmed recovery temper the density but do not remove accumulated fatigue. Many average athletes will need to scale at least one limiter.
Training Focus
This workout develops the following fitness attributes:
- Power (6/10): Sprint and Dumbbell Snatch drive a 0.6 power score through repeated explosive extension and fast force production. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
- Speed (6/10): The 12:47 scoring window and 3 movements score 0.6 for speed; success rewards repeatable cycling, decisive transitions, and appropriately aggressive pacing.
- Strength (5/10): External loading and force demands score 0.5 for strength. The prescription reaches about 100 lb before sex-specific scaling. Force production must remain technically sound as the workout's other demands accumulate.
- Endurance (4/10): Hat Trick scores 0.4 for endurance because its 12:47 domain creates cardiovascular demand through sustained output. Breathing supports repeatable work, but pure aerobic capacity is not the only limiter.
- Stamina (4/10): The repeated work around Dumbbell Snatch at up to 100 lb and Wall Ball scores 0.4 for stamina; athletes must preserve local muscular output as sets, rounds, and transitions accumulate fatigue.
- Flexibility (3/10): Dumbbell Snatch create a 0.3 flexibility demand: efficient range of motion matters, but mobility is supportive rather than the sole test.
Movements
- Sprint
- Wall Ball
- Dumbbell Snatch
Scaling Options
Reduce Dumbbell Snatch to a load that permits crisp small sets without failed reps.
Scaling Explanation
Because the official course is incomplete, scale by matching work time and movement demand rather than chasing a fabricated score. Preserve the primary challenge of Dumbbell Snatch at up to 100 lb and Wall Ball, not the exact Rx load or skill at the expense of intensity.
Intended Stimulus
Hat Trick is intended as a moderate-duration test centered on Dumbbell Snatch at up to 100 lb and Wall Ball. 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 Dumbbell Snatch at up to 100 lb and Wall Ball before technique or cadence collapses. Keep transitions deliberate and short; save the final acceleration for the last round or station.
Benchmark Notes
The sprint distance is not published, so the scored work cannot support a portable total-time curve.
Modality Profile
Counting each unique movement once, M includes Sprint; W includes Wall Ball and Dumbbell Snatch. That produces G 0%, M 30%, and W 70%.
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