Workout Description

Why This Workout Is Hard

The combination of technical Olympic lifting (squat snatch) with high-skill gymnastics (chest-to-bar pull-ups) in a descending rep scheme creates significant challenges. While the weight is moderate (95/65), performing snatches under fatigue requires maintaining technique. The continuous nature of the couplet with no built-in rest periods means grip fatigue from pull-ups will impact snatch performance. Most average CrossFitters will need to break up both movements significantly.

Benchmark Times for Snake Bite

• Elite: <3:30
• Advanced: 4:15-5:00
• Intermediate: 5:45-6:30
• Beginner: >11:00

Training Focus

This workout develops the following fitness attributes:

• Power (9/10): Squat snatches are highly explosive movements requiring coordinated power production through the entire kinetic chain.
• Flexibility (8/10): Squat snatches demand exceptional mobility in ankles, hips, shoulders, and thoracic spine for proper positioning.
• Stamina (7/10): High-skill movements performed for moderate total reps (45 each) challenge local muscular endurance, particularly in pulling muscles and shoulders.
• Strength (7/10): 95/65lb snatches represent significant loading for most athletes, requiring substantial strength to maintain technique through fatigue.
• Endurance (6/10): The descending rep scheme and technical movements create sustained cardiovascular demand, though breaks are likely needed for technique and grip recovery.
• Speed (6/10): Quick transitions and efficient cycling of movements are important, but technical requirements limit maximum speed potential.

Movements

• Squat Snatch
• Chest-to-Bar Pull-Up

Scaling Options

Snatch: Scale to power snatch at 75/55 lbs or dumbbell snatch. Pull-ups: Scale to pull-up negatives, ring rows (chest to ring), or jumping chest-to-bar. For significant scaling needs, reduce to 15-12-9 rep scheme. Advanced athletes can Rx+ with 115/75 lbs. Consider limiting transition time to 30 seconds between movements if workout extends beyond 15 minutes.

Scaling Explanation

Scale if you cannot perform 5+ unbroken squat snatches at prescribed weight with good form or if you lack 3+ strict pull-ups. Priority is maintaining safe snatch technique throughout - scale weight before compromising form. Target time domain is 6-12 minutes; scale load/movements if you cannot complete within 15 minutes. Athletes should be able to cycle snatches without failed attempts and maintain consistent chest-to-bar contact.

Intended Stimulus

Moderate-length glycolytic workout (6-12 minutes) combining Olympic lifting technique with gymnastics capacity. Primary challenge is maintaining technical proficiency in the snatch while managing pull-up fatigue. Tests both power output and skill under increasing metabolic stress.

Coach Insight

Break snatches into sets of 4-5 from the start - technique deteriorates quickly under fatigue. For pull-ups, consider breaking into 3 sets (8-7-6, 5-5-5, 3-3-3) to maintain kipping rhythm. Quick but controlled transitions between movements. Focus on solid lockout overhead on snatches and full chest contact on pull-ups. Common mistake is rushing first round - pace yourself as pull-up volume will catch up quickly.

Benchmark Notes

This workout closely resembles Elizabeth (21-15-9 squat clean + ring dips) but with squat snatch and chest-to-bar pull-ups. Using Elizabeth as our anchor (L10: 160-200s male / 200-240s female), we need to adjust for: 1. Movement Analysis: - Squat snatch at 95/65 is slightly faster than squat clean at 135/95 (-0.5s/rep) - Chest-to-bar pull-ups are slightly slower than ring dips (+0.5s/rep) 2. Rep Breakdown (45 total reps each): Round of 21: - Snatches: 21 × 3.5s = 74s - CTB: 21 × 2s = 42s - Transitions: 2 × 5s = 10s Round of 15: - Snatches: 15 × 4s = 60s (fatigue multiplier 1.15x) - CTB: 15 × 2.5s = 38s (fatigue multiplier 1.25x) - Transitions: 2 × 6s = 12s Round of 9: - Snatches: 9 × 4.5s = 41s (fatigue multiplier 1.3x) - CTB: 9 × 3s = 27s (fatigue multiplier 1.5x) - Transitions: 2 × 7s = 14s Total for L10 athlete: ~210 seconds Scaling up through levels using standard CrossFit workout spreads: L10: 210s (3:30) L5: 390s (6:30) L1: 660s (11:00) Female times are approximately 15-20% slower due to the technical nature of both movements, following similar patterns to Elizabeth and Amanda benchmarks. Final Targets: Male - L10: 3:30, L5: 6:30, L1: 11:00 Female - L10: 4:15, L5: 7:30, L1: 13:00

Modality Profile

The workout contains two movements: Chest-to-Bar Pull-Up (Gymnastics) and Squat Snatch (Weightlifting). 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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