Workout Description

Why This Workout Is Very Hard

This workout combines heavy barbell cycling (185/125 hang squat snatches) with high-skill movements under fatigue, followed by dumbbell work and pull-ups that tax grip strength. The final section maintains intensity with high-rep wall balls and box jumps. The 15-minute time cap forces a aggressive pace, and the workout structure offers minimal built-in rest. Most average CrossFitters will struggle to complete this as prescribed within the time cap.

Benchmark Times for Three Wise Men

• Elite: <7:00
• Advanced: 7:30-8:00
• Intermediate: 9:00-10:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): Multiple movement patterns targeting different muscle groups with high rep schemes. Pull-ups, wall balls, and burpees create significant local muscular fatigue.
• Power (9/10): Olympic lifting movements, box jumps, and dynamic wall balls make this a power-intensive workout requiring explosive output throughout all sections.
• Endurance (8/10): High-volume workout with minimal rest opportunities. Three distinct sections of compound movements and gymnastics create sustained cardiovascular demand over the 15-minute time cap.
• Flexibility (8/10): Hang squat snatches demand excellent mobility in ankles, hips, and shoulders. Wall balls and pull-ups require good overhead position.
• Strength (7/10): Heavy hang squat snatches at 185/125 require significant strength. Double dumbbell power snatches add additional loading demands throughout the workout.
• Speed (7/10): Time cap creates urgency to cycle through movements quickly. Fast transitions between movements are crucial for completing within the cap.

Movements

• Wall Ball
• Hang Squat Snatch
• Box Jump-Over
• Burpee
• Dumbbell Snatch
• Pull-Up

Scaling Options

Hang Squat Snatch: 135/95 or 95/65 lb, or power snatch variation DB Snatch: 35/25 lb or single dumbbell option Pull-ups: Reduce to 12-15 reps, use banded or ring rows Box Jump Overs: Step-ups or lower height (20/16") Wall Balls: 14/10 lb ball, reduce reps to 20 Time Cap: Extend to 18-20 minutes if needed Consider reducing to 2 rounds of each couplet for newer athletes

Scaling Explanation

Scale if unable to perform 3+ unbroken hang squat snatches at prescribed weight, or if unable to do 5+ strict pull-ups when fresh. Priority is maintaining safe technique on Olympic lifts while keeping intensity high. Athletes should be able to complete each 3-round section in 3-4 minutes. Target is consistent movement with minimal extended breaks. Scale to allow completion within time cap while preserving intended stimulus of power output under fatigue. Form on technical movements (snatches, pull-ups) should not break down significantly.

Intended Stimulus

Moderate-length glycolytic workout (8-12 minutes) with oxidative elements. Each 3-round couplet increases in volume while decreasing in technical complexity. Primary challenge is maintaining power output and technique across varied movements while managing cumulative fatigue. The workout tests both explosive power (snatches, box jumps) and muscular endurance (pull-ups, wall balls).

Coach Insight

Break this into three distinct sections. First couplet: Quick singles on hang snatches, controlled but efficient burpees. Second couplet: Touch-and-go dumbbell snatches in sets of 5, break pull-ups into sets of 5-7 early. Final couplet: Steady rhythm on box jumps, break wall balls into sets of 10-15 from the start. Key is to avoid redlining in first section - the volume increases significantly in later rounds. Rest 10-15 seconds between movements rather than between rounds. Watch for form breakdown on snatches and pull-ups as fatigue sets in.

Benchmark Notes

This is a complex triplet workout with three distinct sections. Let's break it down: Part 1 (Hang Squat Snatch + Burpees): - Heavy snatch (185/125) will require singles/doubles: ~4-5s per rep - Bar facing burpees at ~4s each - Round 1: (5×5s + 10×4s) = 65s - Rounds 2-3: Apply 1.1x fatigue = 72s each Part 1 Total: ~210s for elite Part 2 (DB Snatch + Pull-ups): - DB snatches lighter/faster at ~2.5s each - Pull-ups affected by prior work, ~2s each - Round 1: (10×2.5s + 20×2s) = 65s - Rounds 2-3: Apply 1.2x fatigue = 78s each Part 2 Total: ~220s for elite Part 3 (Box Jumps + Wall Balls): - Box jumps at ~2s each - Wall balls at ~2.5s each - Round 1: (15×2s + 30×2.5s) = 105s - Rounds 2-3: Apply 1.2x fatigue = 125s each Part 3 Total: ~355s for elite Transitions between parts: ~15s each = 30s Total elite time: ~815s (13:35) Using DT and Kelly as anchors (heavy barbell + high volume combo), scaling up 15% for heavier loading and additional movements. This aligns with a L10 time of ~7:00-8:00. Recap: Male - L10: 7:00 | L5: 10:00 | L1: 15:00 Female - L10: 8:00 | L5: 11:00 | L1: 16:00

Modality Profile

Of the 6 movements: GYMNASTICS (2): Burpee, Pull-Up, Box Jump-Over; WEIGHTLIFTING (3): Hang Squat Snatch, Dumbbell Snatch, Wall Ball; MONOSTRUCTURAL (0): None. Rounded to nearest 10% from 50% W, 33% G.

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