Workout Description

Why This Workout Is Hard

Karabel blends a moderately technical lift with high-rep squatting/pressing under fatigue: 30 total power snatches at 135/95 lb and 150 wall balls. Ten short rounds amplify transitions and breathing rate. Loads are submaximal but taxing when cycled quickly. Most trained athletes finish in 12–20 minutes, demanding strong pacing, stamina, and barbell proficiency without advanced gymnastics skills.

Benchmark Times for Karabel

• Elite: <9:00
• Advanced: 10:00-11:00
• Intermediate: 12:00-13:00
• Beginner: >22:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (7/10): Total volume of 150 wall balls and 30 moderate-load snatches stresses sustained output of legs, hips, and shoulders. Fatigue accumulates each round, testing the ability to hold mechanics and set sizes under burn.
• Power (6/10): Both movements reward explosive hip extension: fast turnover on snatches and a powerful leg drive on wall balls. Crisp, aggressive extension shortens cycle time and preserves energy across repeated sets.
• Speed (6/10): Short sets and frequent transitions favor quick cycling and immediate re-grips. Athletes who minimize chalk breaks and pick up implements promptly maintain higher round turnover and better overall times.
• Endurance (5/10): Intermittent cardio demand across 10 rounds keeps breathing elevated without monostructural work. Pacing and transitions dictate how aerobic it feels, especially if wall-ball sets are unbroken and snatches are moved with minimal rest.
• Strength (4/10): Loads are challenging but submaximal, favoring repeated efforts over absolute strength. Adequate pulling and overhead stability are required to cycle snatches safely and keep the wall ball on target without failing reps.
• Flexibility (2/10): Requires shoulder and thoracic mobility for stable overhead receiving positions and ball release, plus hip/ankle range for full-depth squats. Demands are standard, but mobility limitations will slow cycle time and consistency.

Scaling Options

Scale to: 3 Power Snatches (115/75 lb) + 15 WB (20/14 lb) • 3 Power Snatches (95/65 lb) + 12 WB (14/10 lb) • 3 DB Power Snatches (50/35 lb, alt) + 15 WB (14/10 lb, 9/8 ft)

Scaling Explanation

Options adjust barbell load, wall-ball reps/weight/target, or swap to dumbbells to preserve stimulus: short rounds, fast transitions, repeatable sets, and elevated breathing without technical bottlenecks.

Intended Stimulus

A fast, repeatable couplet with high breathing and steady legs/shoulders. Aim for 60–90 second rounds. Keep wall balls unbroken or 10-5 with minimal rest. Snatches as touch-and-go triples early or fast singles throughout. Heart rate should stay high but controlled, with round times staying within 5–10 seconds of each other.

Coach Insight

Pace early: pick a sustainable wall-ball cadence and stick to it. Move immediately to the bar for quick singles or smooth triples—no long chalk breaks. The one tip: Commit to the wall ball. Unbroken sets or fast 10-5 splits save the most time. Avoid overgripping the bar, soft squat depth, and resting mid-round. Breathe on every rep and keep transitions tiny.

Benchmark Notes

Times reflect average round splits of 60–120 seconds. Beginners may see 18–22 minutes, intermediates around 12–16, and advanced/elite under 10–12 with quick singles or touch-and-go snatches and unbroken wall balls. Prioritize consistent round times and minimal transition delays.

Modality Profile

Both movements use external loads—a barbell and a medicine ball—so by CrossFit modality definitions this is purely weightlifting. Despite no monostructural element, the repeated sets deliver a strong metabolic feel. Most time is spent cycling implements with brief but frequent transitions.

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