Workout Description

Why This Workout Is Hard

While the descending weights provide some relief, starting at 175/125 for power snatches is substantial. The bar-facing burpees create continuous metabolic stress between lifting sets, preventing full recovery. The combination of heavy Olympic lifting and explosive gymnastics movements, performed 48 total times each, creates significant technical demands under fatigue. Most average CrossFitters will need to break up the snatches, especially in early rounds.

Benchmark Times for Scarface

• Elite: <5:00
• Advanced: 5:45-6:30
• Intermediate: 7:30-8:30
• Beginner: >16:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): 48 power snatches and 48 burpees challenge muscular endurance, particularly in shoulders, posterior chain, and total body conditioning.
• Power (8/10): Power snatches are explosive by nature. Even as weights decrease, maintaining power output is crucial throughout all rounds.
• Endurance (7/10): High heart rate sustained through 6 rounds of explosive movements with bar-facing burpees. Descending weights allow continued intensity without complete exhaustion.
• Flexibility (7/10): Power snatch demands significant mobility in ankles, hips, shoulders. Bar-facing burpees require good hip flexion and extension.
• Speed (7/10): Quick transitions between movements and fast cycling of bar-facing burpees are essential for optimal performance.
• Strength (6/10): Opening weights are moderately heavy for power snatch (175/125). Descending loads maintain quality but test strength under fatigue.

Movements

• Power Snatch
• Burpee

Scaling Options

Reduce weights to 135/95, 115/75, and 95/65 for most intermediate athletes. Beginners use 95/65, 75/55, and 65/45. Sub power snatch with hang power snatch if needed. For limited mobility, replace bar-facing burpees with regular burpees or burpees to target. Can reduce to 6 reps per movement or 1 round per weight scheme if needed.

Scaling Explanation

Scale if unable to perform 5+ unbroken power snatches at opening weight or if form deteriorates significantly under fatigue. Athletes should maintain consistent form through all weight changes - technique shouldn't improve just because load is lighter. Target time is 8-12 minutes; scale load/volume if estimated time exceeds 15 minutes. Priority is maintaining power output and proper positions throughout.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) with descending loads. Primary focus is power endurance and technique under fatigue. The workout tests both explosive power output and recovery between rounds while maintaining technical efficiency as weight decreases.

Coach Insight

Break up power snatches into sets of 4+4 or 3-3-2 early to preserve technique. Quick but controlled transitions on burpees - use them as active recovery. Don't rush first round at heaviest weight; establish sustainable rhythm. As weight decreases, aim to maintain or slightly increase pace. Watch for technical breakdown in final rounds when fatigue is highest but weight is lightest.

Benchmark Notes

This workout is most similar to Isabel (30 Snatch 135/95) but with added burpees and descending weights. Analysis: Round 1-2 (175/125): - Power snatch: 16 reps at 4.5s/rep = 72s - Bar-facing burpees: 16 reps at 4.5s/rep = 72s - Fatigue multiplier: 1.0x Subtotal: 144s Round 3-4 (155/105): - Power snatch: 16 reps at 4s/rep = 64s - Bar-facing burpees: 16 reps at 4.5s/rep = 72s - Fatigue multiplier: 1.2x Subtotal: 163s Round 5-6 (135/95): - Power snatch: 16 reps at 3.5s/rep = 56s - Bar-facing burpees: 16 reps at 4.5s/rep = 72s - Fatigue multiplier: 1.3x Subtotal: 166s Transitions: 5 transitions at 8s each = 40s Total for elite (L10): ~510-515s Compared to Isabel anchor (L10: 90-130s male, 110-170s female): - 3x the volume of snatches (48 vs 16) - Added burpees (48 total) - But lighter weights in later rounds - Estimate 2.5-3x Isabel times Final targets: Male: L10: 5:00 (300s) L5: 8:30 (510s) L1: 16:00 (960s) Female: L10: 6:00 (360s) L5: 10:30 (630s) L1: 18:00 (1080s)

Modality Profile

The workout contains two movements: Power Snatch (Weightlifting) and Burpee (Gymnastics). With two movements split across two modalities, this results in an even 50/50 split between G and W, with no M component.

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